PRE-RACE PLAN
pRE-RACE PLAN
Every race begins long before the start line. Preparation isn’t just about building fitness — it’s about creating the conditions where the body feels ready and the mind feels steady.
The pre-race plan is how I bridge the work I’ve done to the performance I’m about to deliver. It isn’t about doing more. It’s about doing just enough to stay sharp, hydrated, fueled, and focused.
For Toronto, every detail was deliberate. The goal was simple: remove uncertainty. Arrive with rhythm, not restlessness. Every decision — from the final sessions to the travel timeline — supported the same belief:
Calm is fast.
When logistics are clear and the plan is clean, execution becomes instinct.
MONDAY – WEDNESDAY
Structure & Taper
The early week carries the final touches of the build. Each session had purpose, but none carried fatigue.
Monday opened with an over-race-weight hybrid session — short 30-second stations paired with light running. Just enough load to remind the body what race stress feels like, without creating soreness. This was my final muscular “signal” before shifting fully from strength to sharpness.
Tuesday was about rhythm. A run-based Easy Interval Method workout — five x three-minute intervals at threshold intensity, with two-minute Echo Bike recoveries — kept the aerobic system tuned. Each interval hovered between 140–150 bpm, controlled, repeatable, calm. Not intensity. Fluency.
Wednesday transitioned to flow. A hybrid circuit built around one-minute stations, ergs, and Echo segments at 130–140 bpm tied together movement patterns and race rhythm. Less stress, more familiarity. The session finished with light Aqua Bag work and core — movement without fatigue.
By the end of Wednesday, the body wasn’t tired. It wasn’t flat. It was simply ready.
THURSDAY
Reset & Restore
Thursday marked the full pivot into recovery.
The morning remained open — a light walk, gentle mobility, or complete rest depending on how the body spoke. Hydration became priority: electrolytes in the morning, again in the afternoon, with consistent water intake throughout the day. Meals stayed familiar and balanced, avoiding heavy fiber or spice.
At 2:30 PM, massage served as a gentle flush rather than deep tissue. The goal was simple: release tension, not create new stimulus.
The evening was intentionally quiet. Dinner was light and familiar. Screens went down early. The room went dark.
This was the mindset shift:
Training is done. Recovery is the work now.
FRIDAY
Travel & Transition
Race readiness isn’t only physical — it’s logistical. Smooth travel preserves calm. Calm preserves performance.
The day began with intention. Leaving at 8:30 AM for a 10:00 AM departure from Edmonton allowed space — no rush, no chaos. Hydration began before boarding: electrolytes pre-flight, steady water throughout.
On the plane, I kept the body moving — ankle rolls, calf pumps, deep breathing. Small habits that make a real difference.
Landing in Toronto early afternoon, I headed straight to the hotel — check in, unpack, and move. A short walk re-established circulation and orientation. From there, the rhythm was simple: early dinner, light stretching, calm environment.
At 8:00 PM, a final massage reset the system and cleared any residual travel tension. Lights out early. Room cool and dark.
Sleep is performance.
That was the first real act of race execution.
This wasn’t about forcing readiness.
It was about creating the space for it to appear.
Calm is fast.
Precision beats chaos.