Free Checklist

The Race Day Morning Routine

The exact 3-hour countdown Gene's athletes follow on race morning — wake up, fuel, hydrate, pack kit, and arrive at the start line calm and ready.

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The exact 3-hour countdown — what to do and when

Pre-race breakfast options that won't upset your stomach

Hydration timeline from wake-up to start line

The complete race-day kit checklist (nothing forgotten)

Nutrition pack-down: gels, flasks, salt, emergency fuel

Mental routine — how to stay calm and focused

What to do if you wake late or travel goes wrong

Gene's personal race-morning script used with his athletes

A snapshot of the routine you'll get. Every step is timed back from the gun.

T-minus 3:00

Alarm goes off 2–3 hours before the gun. No snoozing — get vertical, get the lights on, start the engine.

T-minus 2:45

Easy-to-digest carbs, low fibre, low fat. Oats + banana, toast + jam, or a race-day shake you've rehearsed in training.

T-minus 2:30

500ml of water with electrolytes sipped slowly over the next 90 minutes. Don't chug — sip.

T-minus 2:00

Singlet, shorts, socks, race shoes, GPS watch, anti-chafe, sun protection, gels, flask, mandatory gear — ticked off the checklist.

T-minus 1:00

Last top-up snack 60–90 min before start. Final bathroom stop. Leave with time to spare — never rush to a start line.

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