Eva P. — Spartan Race Week Protocol

Eva P. — Spartan Race Week Protocol | DUBb FITNESS

DUBb FITNESS · Race Week Protocol

Eva P. — Spartan Race Week

August 24–29, 2026 · Coach Larry Williams Jr.

Tirzepatide 5mg Spartan Race · Saturday 8/29 InBody Updated 8/20 Carb Load Protocol Active

📊 Latest InBody — August 20, 2026 · You Are Ahead of Schedule

168.3

Weight (lbs)

↓ 6.2 lbs since 8/1

36.1%

Body Fat

↓ 2.1% since 8/1

107.6

LBM (lbs)

↓ 0.2 lbs · Protected ✓

Level 12

Visceral Fat

↓ 1 level since 8/1

1,424

BMR (kcal)

Stable · LBM held ✓

Race Week Day-by-Day Plan

MON

Run Day — Last Normal Training Day

2–3 miles easy · keep it Zone 2, no heroics

1,900 cal 140g protein 195g carbs 62g fat Normal plan

Follow your standard meal plan exactly — no changes today
Hit all 4 meals. Do not skip. Race week starts with full glycogen
1 gallon water minimum + electrolytes (LMNT or similar)
Creatine 5g as usual — keep loading through race week
Run easy — this is not a fitness day, it's a recovery/priming day

TUE

Strength Day — Reduce Intensity 30%

6:00 AM w/ Coach Larry · Taper begins · No PR attempts

~2,050 cal 140g protein 230g carbs 55g fat +35g carbs · taper start

Extra 35g carbs pre-workout (add ½ cup oats or 1 banana to Meal 1)
Strength session: same movements, reduce load to 70–75% of max
Goal is glycogen storage, not muscle stimulus — don't grind
Protein stays locked at 140g — muscle protection through race day
Fat slightly reduced (less olive oil, skip avocado) — glycogen priority

Why reduce intensity now: Your muscles store glycogen more efficiently when training load drops 2–3 days before a race. Going hard Tuesday will cost you Saturday.

WED

Short Shakeout Run — Keep It Easy

1–2 miles only · No hills · Just keep legs moving

1,950 cal 140g protein 205g carbs 60g fat Slight carb bump

Run 1–2 miles max — this is a maintenance run, not a workout
Add 10g extra carbs at Meal 1 (extra ¼ cup oats or handful of berries)
Sleep 8 hours minimum tonight — glycogen synthesis peaks during sleep
Electrolytes with every meal — sodium 1,500–2,300mg target
Lay out your race gear, check the event schedule, pack your bag

THU

Carb Load Begins — Active Rest

Light walk or mobility only · No running · No lifting

~2,100 cal 140g protein 250g carbs 50g fat Carb load · drop fat

Add 55g extra carbs across your meals — rice, oats, sweet potato, banana
Reduce fat to 50g — shift calories from fat → carbs (lower GI risk race day)
Keep protein at 140g — non-negotiable even in carb load
No new foods — eat only what you already know works for your stomach
Light 20–30 min walk only. No running, no lifting. Let the glycogen store
Drink 100–120 oz water. Add electrolytes morning + afternoon

Carb loading works: 2 days of elevated carbs fills muscle glycogen to near-max. At your size and training level, you can store an extra 300–400 cal of glycogen above baseline — that's free energy on race day.

FRI

Pre-Race Day — Carb Load Peak · Full Rest

No training · Eat every 3–4 hrs · Sleep by 9 PM

~2,150 cal 135g protein 270g carbs 45g fat Peak carb load · low fat · familiar foods ONLY

Breakfast: Oatmeal + whey shake + banana + berries (~75g carbs, 35g P, 10g F)
Lunch (largest meal): Chicken breast 5oz + 1.5 cup white rice + steamed vegetables (~80g carbs, 40g P, 10g F)
Afternoon snack: Rice cakes (3–4) + cottage cheese + honey (~50g carbs, 20g P, 5g F)
Dinner (by 6:30 PM): Chicken breast + 1 cup white rice + sweet potato — nothing heavy, nothing new (~65g carbs, 40g P, 12g F)
WHITE rice only Friday — faster digesting, less GI risk Saturday morning
Zero alcohol, zero high-fiber foods (no big salads, no beans, no cruciferous veg)
120+ oz water throughout the day. 1 electrolyte packet with lunch, 1 with dinner
In bed by 9–9:30 PM. Set 2 alarms for race morning

Tirz + Friday: If Friday is near your injection day, Tirzepatide appetite suppression may make it hard to hit 270g carbs. Use liquid carbs if needed — apple juice, Gatorade, or a banana smoothie. Getting the carbs in matters more than hitting the macros perfectly. Force it gently.

Saturday August 29 — Race Day

🏔 Spartan Race Day

Fuel smart · Trust your training · You're ready

2–3 hrs before gun

Pre-Race Meal

• Oatmeal ½ cup dry (cooked)
• 1 banana
• 1 scoop whey in water
• 1–2 rice cakes with thin PB
• 16 oz water + electrolytes
• Black coffee (if you use it regularly)

~550 cal · 35g P · 85g C · 10g F
Low fiber · Familiar · Easy to digest

During the Race

On-Course Fueling

• 1 energy gel every 45–60 min
(GU, Maurten, Clif Shot)
• Water at every station
• 1 electrolyte chew packet
every 30–40 min
• Never let thirst hit you —
drink before you need it

If race is under 60 min:
water + 1 gel is enough

Target: 30–60g carbs/hr
Hydration: 16–20 oz/hr
Sodium: 300–500mg/hr

Within 30 min of finish

Recovery Meal

• Whey protein shake (2 scoops)
• Banana or dates
• Gatorade or coconut water

Then within 2 hrs, eat:
• Chicken or ground turkey 6oz
• White rice 1–1.5 cup
• Sweet potato
• Electrolyte drink

~800 cal · 55g P · 100g C · 15g F
Repair muscle · Restock glycogen
No deficit today — eat to recover

Race Day Non-Negotiables

Eat the pre-race meal even if Tirzepatide suppresses appetite — your muscles need the fuel. Use liquid carbs if solid food is hard
No new foods on race day. Not the energy gel brand you've never tried. Not the protein bar at the finish line tent
Start the race hydrated — urine should be pale yellow before gun time, not clear (over-hydrated = hyponatremia risk)
Spartan course has water stations but bring 1–2 gels minimum. Don't depend solely on course nutrition
If you feel dizzy or cramping mid-race: stop at next station, drink water + salt, eat a gel, walk 2 min before continuing
This is NOT a fat loss day. Saturday calories can go up to 2,400–2,600 and that is correct and appropriate
Post-race: get protein in within 30 min. This is the most critical window for muscle recovery after a Spartan

⚡ Tirzepatide Race Week Protocol

Tirzepatide creates two specific challenges in a race week: appetite suppression may make carb loading feel impossible, and increased fluid/sodium excretion makes dehydration risk significantly higher during the event.

If your weekly injection falls Thursday or Friday — consider moving it to Sunday 8/30 (after the race) to avoid peak appetite suppression on race day. Discuss with your prescriber
If you can't move the injection: liquid carbs (fruit juice, Gatorade, applesauce pouches) count — get carbs in any form if solid food is hard
Double your electrolyte intake race week — 2 packets/day Thursday through Saturday. Tirz accelerates sodium loss, which is already high during endurance events
Nausea on race morning: ginger chews or ginger tea, then your pre-race meal in smaller pieces. Do not skip the meal
Race day is not a deficit day. The medication's appetite effect does not override the need to fuel. Force the carbs if needed

Coach Larry — Race Week Note

Eva, your InBody on August 20 shows you're ahead of every projection I built into this plan. 168.3 lbs, 36.1% BF, and you're holding 107.6 lbs of lean mass — that's 0.2 lbs of muscle lost while dropping 6.2 lbs of weight in 19 days. That number is extraordinary. You are executing at a level most people never reach.

Now here's what changes for race week: fat loss is temporarily on pause. I know that feels counterintuitive when the momentum is this good, but fueling a Spartan Race properly is how you protect those 107.6 lbs of lean mass you've worked so hard to keep. Under-fueling a race causes your body to burn muscle for energy. We are not doing that. The carb loading protocol above is designed to top off your glycogen without blowing your fat loss progress — you'll likely see a 2–3 lb scale jump from glycogen water binding by Saturday. That's not fat. That's fuel stored in your muscles. It will come off in 48 hours post-race.

After the race, we'll re-set at 1,900 cal and push hard to the September 12 DEKA FIT. You're on track. Now go run the Spartan the same way you've been running this plan — with precision. — Coach Larry