DEKA Strong & Mile Race Week Nutrition & Training Guide

Race week is not the time to reinvent the wheel. If you’ve put in the work, the final 7 days are about fine-tuning your training, fueling your body right, and keeping your mind calm. Follow this guide to show up on the start line ready to crush your DEKA Strong or DEKA Mile.

Race Week Training Schedule

Keep moving, but don’t drain the tank. Here’s a sample week that balances recovery with keeping your body primed:

• Sunday: 45–60 minutes of Zone 2 cardio
  
• Monday: Light strength (avoid anything that leaves you sore)
  
• Tuesday: DEKA/HYROX session, but keep intensity low
  
• Wednesday: Light strength (again, no soreness)
  
• Thursday: 30 minutes Zone 2 cardio (skip running if hips/back are cranky)
  
• Friday: Complete rest + stretching
  
• Saturday: Event day → prioritize breakfast
  
  

Race Week Goals

✔️ Preserve glycogen — avoid long or intense workouts, especially 2–3 days before

✔️ Sleep is your secret weapon — both quantity and quality matter

✔️ Hydrate early & often — water + electrolytes, not just plain water

✔️ Fuel up all week — aim for a slight calorie surplus, focus on carbs

✔️ Ignore the scale — extra carbs, electrolytes, and water will make it spike. Don’t let it rattle you.

Race Fueling 101: Stick to What You Know

The golden rule: Eat what you’ve practiced with in training. Race gut is real—don’t try anything new on event day.

The Day Before the Race

• Prioritize carb-rich meals to fully stock glycogen (white rice, pasta, bagels, potatoes)
  
  
• Lower fiber intake to reduce GI issues (skip beans, nuts, seeds, heavy greens)
  
  
• Keep fats minimal—fat slows digestion
  
  
• Hydrate steadily, adding electrolytes

Pre-Race Meal (2–4 Hours Before)

A balanced meal with carbs + protein + a touch of healthy fats is ideal. Examples:

• Chicken & rice bowl
  
  
• Eggs with toast
  
  
• Oats with banana slices & honey
  
  
• Bagel with nut butter & Greek yogurt
  
  
• Smoothie with banana, oats, and protein powder
  
  

If nerves make solid food tough and You Struggle to Eat? Use liquid meals or smoothies with familiar ingredients like banana, oats, or a sports drink you've used before.

If You Have an Afternoon Start

• Light snack in the morning (fruit, rice cakes, or a low-fiber bar)
  
  
• Eat lunch 3–4 hours before your event: high carb, moderate protein, low fat/fiber
  
  
• Add a small snack 30–60 minutes before (banana, honey, raisins, electrolyte drink)
  
  

Pre-Race Snack (30–60 Minutes Before)

Quick, easily digestible carbs to top off energy:

• Small banana
  
  
• Raisins or honey
  
  
• Electrolyte drink
  
  
• Rice cakes

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• Caffeine: If you're used to it, a caffeine gel or chews 30 minutes before the race starts. Minimal caffeine is recommended prior to race (100mg) to avoid high heart rates during these events. 

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During the Race

For DEKA Strong and DEKA Mile, you won’t need to drink mid-event. If dry mouth bothers you, use gum or Xylimelts—something you’ve used before.

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Post-Race Recovery

Crossing the finish line doesn’t mean your work is done. Within an hour, get in a mix of protein + carbs to support recovery. 

Final Thoughts

Race week success is about keeping it simple and consistent:

• Light, smart training to stay sharp without soreness
  
  
• Carbs and hydration to fuel your performance
  
  
• No last-minute nutrition experiments

Do this, and you’ll step into that first RAM Lunge confident, fueled, and ready to perform.

👉 Want more DEKA Strong & Mile prep tips?

Text DEKA to 302-279-5204 to get training strategies, fueling tips, and insider race-day advice from Team Done Done.

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