Two days out
The clean-out sequence only. For the runner reading this forty-eight hours before the start.
Protocols / Race-Week Protocol
Protocol 01
The race-week protocol
Most runners rehearse the training block and improvise the last seven days. This is a written protocol for race week — nutrition phasing, sleep, pre-race tracking and warm-up — so the final week is executed the same way every time.
The problem
Race day fails for reasons decided earlier in the week
Gastrointestinal distress is one of the most common reasons endurance runners underperform or fail to finish a race they were physically trained for. It rarely originates on the start line. It is usually the accumulated result of decisions made across the preceding days: what was eaten and when, how the taper was handled, how badly the last two nights went, and what got tried for the first time on race morning.
The protocol treats race week as a procedure with a fixed sequence rather than a set of habits. Every step is written down, so it can be rehearsed in training and repeated at the next race.
What is inside
Five components
01
The GI problem
Why gut distress happens in endurance events, what the research reports about how often it occurs, and which of its causes are actually controllable during race week.
02
Pre-race nutrition phasing
A day-by-day sequence for the final fourteen days: what changes, when it changes, and the order the changes are introduced in.
03
Race-week sleep protocol
How to structure the last week's sleep so that the two nights that historically go badly are the two nights that matter least.
04
Pre-race tracking
Using continuous glucose monitoring and morning stress markers to see whether the protocol is working, and what to do when the readings say it is not.
05
Warm-up routine
A power-calibrated warm-up sequence for the final ninety minutes, structured around running power data rather than pace or feel.
How to use it
Three entry points, one price
The protocol is written so that it is usable regardless of how much time is left before the race. All three entry points are included in the same document — there are no separate editions, tiers or upgrades to buy.
T-2 · MINIMUM
T-7 · RECOMMENDED
One week out
The full phasing. This is the default protocol and the way it is designed to be run.
T-14 · OPTIMAL
Two weeks out
Full phasing plus the fat-adaptation primer, for the runner planning their next race rather than fixing the current one.
Before you buy
What this is not
Not a race-day hack
Rule one, on page one: test everything on long runs first, never on race day. This is a protocol you train, not a trick you try.
Not medical advice
It is a training and nutrition document written by an amateur endurance athlete, not a clinician. If you have a medical condition, are pregnant, or take medication, speak to a doctor before changing your nutrition.
Not coaching
Nothing here is personalised. You buy a document, you download it immediately, and that is the whole transaction. There is no call, no plan built for you, no ongoing service.
One-time purchase
n1athlete: Race-Week Protocol
29-page PDF. Download link delivered immediately after payment, plus a copy by email. Read it on a phone or print it and take it to the race. Yours permanently, including any future revision of this edition.
Payments and delivery are handled by Lemon Squeezy, which acts as the merchant of record for this purchase and appears on your statement and receipt. Card details are never seen or stored by n1athlete. Full terms are in the Terms of Sale and the Refund Policy.
Questions
Before and after purchase
How is it delivered?
Instantly. When payment completes, the download link appears on the confirmation screen and is also emailed to you. There is nothing to schedule, nothing to configure, and no waiting on a manual step.
What format is the file?
A single PDF, 29 pages, in English. It opens on any phone, tablet or computer and is laid out to be legible when printed in black and white.
Is this a subscription?
No. It is a single purchase with no recurring charge, no trial and no upsell after checkout.
Can I get a refund?
Yes — within 14 days of purchase, for any reason, no explanation required. Email hello@n1athlete.io with your order number. See the Refund Policy.
Which currency am I charged in?
Prices are shown in Swiss francs, euros or US dollars depending on your location. Any applicable VAT or sales tax is calculated and remitted by Lemon Squeezy at checkout.
Do I need a continuous glucose monitor or a power meter?
No. The nutrition, sleep and warm-up sections work without either. The tracking component describes what those devices add if you already use them, and how to run the protocol without them if you do not.
Who wrote this?
Piotr Jasinski, an amateur endurance runner based in Switzerland, writing under the n1athlete name. The protocol comes from his own training and race data combined with published, publicly available research, all of which is cited in the document. More on how protocols are built.