RED-SCUE FUEL FIRST CHECK-IN
Before you check your pace, check your fuel.
Your watch tracks your training.
Your app tracks your mileage.
But how are you fuelling?
Use these questions each week to reflect on whether you’re giving your body what it needs to train, recover and adapt.
BEFORE TRAINING
1. Did you fuel before your sessions this week?
☐ Yes — I had a planned pre-training meal/snack
☐ Sometimes — it depended on timing
☐ No — I trained on empty
2. Did you have enough carbohydrate before your harder sessions?
☐ Yes
☐ Sometimes
☐ Not sure what I need
DURING TRAINING
3. Did you fuel during longer sessions?
(Especially sessions lasting 60–90+ minutes)
☐ Yes — I practised my fuelling
☐ Sometimes
☐ No — I forgot / didn’t think I needed to
4. Am I practising my race-day fuelling in training?
☐ Yes
☐ I need to start
☐ I don’t know where to begin
AFTER TRAINING
5. Did you replace the fuel you used after training?
☐ I prioritised carbohydrates + protein
☐ I focused mostly on protein
☐ I often skipped recovery nutrition
Reminder:
Protein supports repair.
Carbohydrates restore glycogen so you’re ready for your next session.
TRAINING LOAD & RECOVERY
6. How many sessions have you completed this week?
☐ 1–2 sessions
☐ 3–5 sessions
☐ 6+ sessions
7. How are you feeling?
☐ Energised and recovering well
☐ A little tired but managing
☐ More tired than usual
8. Are you carrying any signs that you may need more recovery?
☐ Heavy legs
☐ Poor sleep
☐ Low motivation
☐ Increased soreness
☐ Getting ill more often
☐ Not feeling like yourself
AFTER RACING
9. Have you given yourself enough recovery after your last race?
☐ Yes — I allowed time to recover
☐ I’m trying to get straight back into training
☐ I’m unsure what recovery should look like
Remember:
You don’t lose fitness by resting.
Recovery is when your body adapts.
LIFE OUTSIDE TRAINING
10. How have your stress levels been this week?
☐ Low
☐ Moderate
☐ High
11. Has life made fuelling harder this week?
☐ Busy work schedule
☐ Commuting
☐ Shift work
☐ Training around meals
☐ Lack of preparation
☐ Nothing — I was organised
THE BIG QUESTION
12. Am I fuelling to support the training I’m doing?
☐ Yes — my nutrition matches my training
☐ I could improve my consistency
☐ I need to rethink my fuelling strategy
RED-SCUE REMINDER
Don’t only ask:
“Did I complete my session?”
Also ask:
“Did I fuel enough to get the most from it?”
Because you don’t train to fuel.
You fuel so you can train.
Fuel first. Perform stronger.
