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Season map
Three season shapes, twelve weeks each. Every week names the food and gives you an email you can send as written, one thing to say at practice, and three things for staff to do. This page is the map. The working material lives in the playbooks.
Read the weeks first. Bring your season calendar to the demo if you would rather walk them with me before you buy.
Who wrote these weeks
Luke Rodriguez, MS, RDN. A registered dietitian who also head-coaches a Colorado high school distance program — which is why the weeks are named after the things that actually come up in a season rather than after nutrients.
This page and the buyer playbooks read the same structured weeks. The titles, owners, email subjects, action counts, and tools are one data set rather than sales-page copies.
Fall — week 1 is the first week of practice
A cross-country staff feeding one squad through school days, hot practices, travel, and championships.
12 weeks • Cross-country fueling • From breakfast to the off-season
Week 1 opens without an account — read the whole thing, then decide.
Give every runner three breakfasts they can eat before an early practice without cooking.
Goes home: Three breakfasts that work before early practice
Owner: Head coach
Done when: Each runner can name the breakfast they will eat tomorrow before practice.
3 lines to say · 3 things for staff to do
Parent Night Playbook
Close the three-hour hole between lunch and practice with a snack every runner can carry.
Goes home: The snack that fixes the 3pm crash
Owner: Head coach
Done when: Runners arrive at practice having eaten something after lunch, and the team bin is stocked for those who did not.
3 lines to say · 3 things for staff to do
Snack Locker Guide
Make sure every runner starts practice with a full bottle and can refill mid-session.
Goes home: Every runner needs a bottle with their name on it
Owner: Head coach
Done when: Every runner has a labeled bottle, and there is a refill point they reach without leaving practice.
3 lines to say · 3 things for staff to do
Practice Hydration Planner
Stock a bin that solves a missed meal without anyone having to explain why.
Goes home: The team snack bin, and how to contribute
Owner: Head coach
Done when: The bin holds a week of shelf-stable food, and a named person restocks it on a set day.
3 lines to say · 3 things for staff to do
Snack Locker Guide
Put a familiar breakfast and the bus schedule on one timeline so nobody races on nothing.
Goes home: Race morning: what to eat and when
Owner: Head coach
Done when: Every runner knows what they are eating and when, counted backward from the gun.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Pack a cooler that feeds the team after a race two hours from home.
Goes home: What the team cooler will have at the away meet
Owner: Head coach
Done when: The cooler leaves with a written list checked off, and every runner eats within an hour of finishing.
3 lines to say · 3 things for staff to do
Travel Nutrition Kit Builder
Get food into runners within an hour of the hardest workout instead of at dinner.
Goes home: After a hard workout, the first hour matters most
Owner: Head coach
Done when: Runners eat something before they leave the facility on interval days.
3 lines to say · 3 things for staff to do
Snack Locker Guide
Notice the pattern, say the safe sentence, and hand it to the family and a clinician.
Goes home: Checking in about fueling
Owner: Head coach
Done when: A written, observation-only note went to the family and the athletic trainer, and no medical conclusion was drawn.
3 lines to say · 3 things for staff to do
Red Flags & Referral · Sick Day Protocol
Order food for the whole team that will not wreck anyone the next morning.
Goes home: Team dinner Friday: what we are ordering
Owner: Head coach
Done when: The order is placed, the cost is known, and every runner has something on the table they will eat.
3 lines to say · 3 things for staff to do
Team Dinner Order
Keep runners fed through a Tuesday and Saturday race week without a heavy day between.
Goes home: Two races this week: the eating plan
Owner: Head coach
Done when: Runners eat within an hour of the Tuesday race and arrive Saturday having eaten normally all week.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Feed the team through a trip with a hotel, a strange dinner, and an early gun time.
Goes home: Championship trip: what to pack in the food bag
Owner: Head coach
Done when: Every runner leaves with a packed food bag, and the team has a plan for dinner and breakfast on the road.
3 lines to say · 3 things for staff to do
Travel Nutrition Kit Builder · Meet Day Packing List
Send runners into the off-season with the three habits that carried the season.
Goes home: Three things worth keeping until next season
Owner: Head coach
Done when: Every runner leaves with a one-page sheet naming the three habits and the foods that go with them.
3 lines to say · 3 things for staff to do
Parent Night Playbook
Spring — week 1 is the first week of practice
A distance staff feeding runners around late events, prelims and finals, and overnight travel.
12 weeks • Distance fueling • From the 7pm event to the off-season
Week 1 opens without an account — read the whole thing, then decide.
Solve the long gap between school lunch and a late-evening distance event.
Goes home: Racing at 7pm: what to eat at 3 and at 5
Owner: Distance event lead
Done when: Every distance runner can say what they eat at 3pm and 5pm before a 7pm race.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Make the school day carry a runner to a late event instead of emptying them.
Goes home: Meet day starts at breakfast, not at the track
Owner: Distance event lead
Done when: Runners eat breakfast and lunch on meet days and arrive with a packed 3pm snack.
3 lines to say · 3 things for staff to do
Parent Night Playbook
Keep drinking consistent when practice swings from cold to hot in a week.
Goes home: Cold days still need a bottle
Owner: Distance event lead
Done when: Every runner has a labeled bottle and drinks on cold days as well as hot ones.
3 lines to say · 3 things for staff to do
Practice Hydration Planner
Put food where distance runners actually wait, between warm-up and a late event.
Goes home: The team snack bin, and what helps
Owner: Distance event lead
Done when: The bin travels to the track on meet days and is stocked before warm-up.
3 lines to say · 3 things for staff to do
Snack Locker Guide
Teach each runner to count backward from their event, not from the meet start.
Goes home: The meet start time is not your event time
Owner: Distance event lead
Done when: Each runner can state their own last real meal time and last small snack time.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Feed a runner who has to race twice in one day with hours in between.
Goes home: Racing twice in one day: what to eat in between
Owner: Distance event lead
Done when: Every double runner leaves the prelim with food in hand and knows what to eat before the final.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Get food into distance runners within the hour after intervals.
Goes home: The hour after intervals
Owner: Distance event lead
Done when: Runners eat before leaving the track on interval days.
3 lines to say · 3 things for staff to do
Snack Locker Guide
Notice the pattern, say the safe sentence, and hand it to the family and a clinician.
Goes home: Checking in about fueling
Owner: Distance event lead
Done when: A written, observation-only note went to the family and the athletic trainer, with no medical conclusion drawn.
3 lines to say · 3 things for staff to do
Red Flags & Referral · Sick Day Protocol
Order a plain, familiar dinner for the whole distance group.
Goes home: Team dinner Friday: what we are ordering
Owner: Distance event lead
Done when: The order is placed with a plain option for every flavored one, and the cost is known.
3 lines to say · 3 things for staff to do
Team Dinner Order
Feed the distance group through a hotel night and an unfamiliar breakfast.
Goes home: Overnight meet: pack your own breakfast
Owner: Distance event lead
Done when: Every runner packs their own race breakfast and the team carries a backup box.
3 lines to say · 3 things for staff to do
Travel Nutrition Kit Builder · Meet Day Packing List
Hold normal eating through a week of lighter training and higher nerves.
Goes home: Finals week: keep eating normally
Owner: Distance event lead
Done when: Runners eat three meals plus snacks all week, and nobody cuts back because training dropped.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Send the distance group out with the three habits that carried the season.
Goes home: Three things worth keeping
Owner: Distance event lead
Done when: Every runner leaves with a one-page sheet naming the three habits and the foods that go with them.
3 lines to say · 3 things for staff to do
Parent Night Playbook
Spring — week 1 is the first week of practice
A head coach feeding sprinters, hurdlers, jumpers, throwers, and distance runners from one food list.
12 weeks • Full-team fueling • One food list, different clocks
Week 1 opens without an account — read the whole thing, then decide.
Give sprinters, throwers, jumpers, and distance runners the same three breakfasts.
Goes home: Three breakfasts for every event group
Owner: Head coach
Done when: Every athlete on the roster can name the breakfast they will eat tomorrow.
3 lines to say · 3 things for staff to do
Parent Night Playbook
Close the lunch-to-practice gap for a roster training at different times.
Goes home: The snack that fixes the 3pm crash
Owner: Head coach
Done when: Athletes arrive having eaten after lunch, and the bin covers those who did not.
3 lines to say · 3 things for staff to do
Snack Locker Guide
Put water where 60 athletes in five groups can reach it without leaving their event.
Goes home: Every athlete needs a labeled bottle
Owner: Head coach
Done when: Every group has a refill point within reach, and every athlete has a labeled bottle.
3 lines to say · 3 things for staff to do
Practice Hydration Planner
Feed athletes for a meet that starts at 9am and finishes at 5pm.
Goes home: Saturday is an all-day meet: pack for eight hours
Owner: Head coach
Done when: Every athlete arrives having eaten breakfast and carrying food for the whole day.
3 lines to say · 3 things for staff to do
Meet Day Packing List
Keep athletes fed across three events spread over six hours.
Goes home: Eating between events
Owner: Head coach
Done when: Multi-event athletes eat between events instead of waiting until the meet ends.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Explain why a thrower, a sprinter, and a distance runner eat the same foods at different times.
Goes home: Same foods, different clock
Owner: Head coach
Done when: Each group lead can state the eat-by time for that group and give the same food examples.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Get food into athletes within an hour of finishing a long meet day.
Goes home: After an all-day meet, eat before the bus
Owner: Head coach
Done when: Athletes eat before the bus leaves, not when they get home.
3 lines to say · 3 things for staff to do
Travel Nutrition Kit Builder
Order dinner for 40 or more athletes with a plain option everyone can eat.
Goes home: Team dinner Friday: what we are ordering
Owner: Head coach
Done when: The order is placed, the cost is known, and there is a plain option for every flavored one.
3 lines to say · 3 things for staff to do
Team Dinner Order
Feed a whole roster on a trip with no reliable stop.
Goes home: Away meet: what the team brings and what to pack
Owner: Head coach
Done when: The cooler list is written and checked off, and every athlete has their own bag food.
3 lines to say · 3 things for staff to do
Travel Nutrition Kit Builder · Meet Day Packing List
Notice the pattern, say the safe sentence, and hand it to the family and a clinician.
Goes home: Checking in about fueling
Owner: Head coach
Done when: A written, observation-only note went to the family and the athletic trainer, with no medical conclusion drawn.
3 lines to say · 3 things for staff to do
Red Flags & Referral · Sick Day Protocol
Run one food plan across groups competing from 9am to 8pm on the same day.
Goes home: Championship day: build the timeline from your event
Owner: Head coach
Done when: Each group has its own eat-by times posted, and the tent is stocked from first event to last.
3 lines to say · 3 things for staff to do
Race Morning Fuel
Send every event group out with the three habits that carried the season.
Goes home: Three things worth keeping
Owner: Head coach
Done when: Every athlete leaves with a one-page sheet naming the three habits and the foods that go with them.
3 lines to say · 3 things for staff to do
Parent Night Playbook
What it costs
An hour-long team talk is worth paying for — and it is still an hour, and it ends. Ours is $200 added on top of the year, which is most of what the year itself costs. Program Access is $250 for the year: one school, cross country and track, every coach on staff, and Parent Access for roster families through the program code. The weeks above are why the difference matters — someone is still there in week six, when the question actually comes up.
You have read the weeks. Program Access is $250/year for the school, on a card or on a school invoice. Fifteen minutes on a demo is still enough to tell whether it fits, if you would rather check first.
Coaches act on observable warning signs, follow the school emergency plan, and complete the family or professional handoff. Personal details stay outside team records.
Season map — 36 weeks
Aspire Performance & Nutrition · Luke Rodriguez, MS, RDN · aspireperformancerd.com
Cross-country playbook
Fall — week 1 is the first week of practice
Distance track playbook
Spring — week 1 is the first week of practice
Full track and field playbook
Spring — week 1 is the first week of practice
Each week names the food and ships an email you can send as written, a short team talk, and three staff actions. Week 1 of every season is readable without an account. Book a 15-minute demo at aspireperformancerd.com/book-demo