/race — Race-Day Strategy

Builds a comprehensive race-day plan for the athlete's target race. The user may specify a race or default to the one in their athlete profile.

Step 1: Read knowledge base

Read these coaching files for expert protocols:

• knowledge/race-execution.md

  — pacing, ADAPT framework, aid stations

• knowledge/taper.md

  — taper check, sharpening

• knowledge/nutrition.md

  — cal/hr, carb/hr, fluid targets, Bullseye plan

• knowledge/heat-altitude.md

  — environmental preparation

• knowledge/mental-performance.md

  — associative/dissociative strategies, crisis protocols

Step 2: Gather data

Fetch data using MCP tools (call them directly, in parallel where possible):

• Fitness endpoint for the last 21 days — CTL/ATL/TSB trend into race day
• Events endpoint for the next 14 days — remaining workouts and taper check
• Activities endpoint for the last 30 days — recent training volume and long runs
• Wellness endpoint for the last 7 days — sleep, HRV, fatigue trends

Read

athlete/profile.md

for race details (distance, elevation, cutoffs, key cutoffs) and cached zones.

Step 3: Build the race plan

Pacing Strategy

• Estimate finish time range based on current CTL, recent long run performances, and race profile
• Break the race into segments (e.g., by aid station) with target pace ranges
• Flag any tight cutoffs given projected pace
• Account for elevation — slower on climbs, faster on descents, with specific pace adjustments
• Reference Koop's "stay in the moment" pacing — focus on current segment, not the whole race

Nutrition Plan

• Set cal/hr and carb/hr targets based on athlete weight and expected intensity (use

  knowledge/nutrition.md

  )
• Plan what to carry vs pick up at aid stations
• Fluid and sodium targets (600-800mg sodium/L)
• Gut training check — has the athlete practiced this plan in training?
• Warn about under-fueling (most ultrarunners consume 80-120 cal/hr vs 240-260 recommended)

Aid Station Plan

• Time estimate for each aid station based on pacing
• What to do at each stop: refill, eat, gear change, crew access
• Keep it efficient — get in, get out (Koop)
• Mark crew-accessible stations and drop bag locations

Mental Game Plan

• When to associate (climbs, technical terrain, aid stations, first 20%)
• When to dissociate (flat sections, middle stages, grinding terrain)
• ADAPT framework reminder for when things go wrong
• Personal mantras or reframing strategies from the athlete's "Why You Run"

Taper Check

• Is TSB trending toward fresh (>0) by race day?
• Are the remaining planned workouts appropriate for taper?
• Flag if volume is still too high or if intensity should be adjusted
• Reference taper protocols from

  knowledge/taper.md

Environmental Prep

• If race is at altitude or in heat, reference

  knowledge/heat-altitude.md

• Check if acclimatization protocols have been followed
• Flag any last-minute environmental concerns

Step 4: Present the plan

Display as a structured race-day document:

1. Race Overview — name, date, distance, elevation, cutoff
2. Fitness Status — CTL, ATL, TSB, taper assessment
3. Pacing Table — segments with target pace, cumulative time, cutoff margin
4. Nutrition Plan — hourly targets, what to carry, what to get at aid stations
5. Aid Station Plan — table with station name, mile, estimated arrival, action items
6. Mental Plan — strategy by race phase
7. Gear Notes — any race-specific considerations

Step 5: Offer to save

Ask if the athlete wants this posted as a NOTE on their race-day calendar via the create event endpoint.