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Race Week for Your First 50K: Final Prep, Fuel, and Gear to Finish Strong


This is it.


Race week is where everything comes together — or everything falls apart. Not because of how fit you are, but because of how dialed in you are.


The week leading into your first 50K isn’t about squeezing in more mileage, trying new foods, or panic-purchasing gear. It’s about executing with clarity. You need to show up rested, fueled, organized, and mentally sharp.


This final installment of our 50K prep series will walk you through exactly how to do that.


Here's what we’re covering:


This is how you show up ready — not rushed.






Tapering: How to Train the Final Week


Let’s get this straight: you’re not getting fitter this week. 

Your mission is to protect what you’ve built while allowing full recovery.


Your volume needs to drop significantly — 40–60% less than your peak — but you want to maintain just enough intensity to stay sharp. Tapering isn’t about being lazy. It’s about being intentional. Here’s how we structure it for our Dark Horse Athletes: 


How to Structure Your Final Week


  • Monday: Easy 4–5 mile run. Include 4–6 20-second strides at the end to stay snappy.

  • Tuesday: Optional easy 3-mile recovery run or complete rest. Use this day to begin hydrating and reviewing race logistics.

  • Wednesday: Short mobility session and optional light strength primer (bodyweight movements only). Think: lunges, air squats, bird dogs — low volume, high quality.

  • Thursday: Full rest day. Use the extra time to pack gear, prepare drop bags, and visualize your race.

  • Friday: Shakeout run. 2–3 easy miles with 3 strides. More for your mind than your body.

  • Saturday: Full rest. Sleep well. Dial in your gear, food, and strategy. No errands. No panic.

  • Sunday: Game day.


Tapering Tips:


  • Don’t cram any “last chance” workouts. Like we said…you’re not getting fitter this week. Trust your training and focus on topping up your recovery reserves. 

  • Don’t suddenly change your sleep schedule. Stick to what you know, and if you can sleep more, take the extra bit of rest, just don’t totally alter your wake window.

  • Don’t stop moving entirely — some motion helps blood flow, keeps you feeling “loose,” and even improves mental clarity.

  • Keep routines stable. This is not the week to use all the extra time not spent training on taking up a big new project. Reduce chaos.


If you had a quality training plan and executed it with 80%+ adherence, you can fully trust your training. Check out this post for more about training timelines when it comes to ultra.



Nutrition: How to Eat Leading into Race Day


Nutrition during race week is about nailing consistency, not stuffing yourself with pancakes.

Your energy stores (glycogen) need to be fully topped off, but your gut also needs to stay calm, reliable, and ready to perform. Let’s talk carbloading, race week hydration, and race morning nutrition. 



Carb Loading Done Right


You’re not “earning carbs” this week — you’re building your fuel reserves. Gradually increase carbs starting 3 days out from your race (usually Thursday through Saturday).

  • Aim for 2–5 grams of carbs per pound of bodyweight (depending on your tolerance) on Friday and Saturday.

  • Choose low-fiber, low-fat, and high-glycemic options:

    • White rice

    • Potatoes

    • White bread or bagels

    • Applesauce

    • Oats

    • Bananas

    • Sports drinks

  • Reduce fibrous veggies and fatty meats — don’t overload your gut.

  • Protein stays consistent — don’t overdo it.

  • Eat every 3–4 hours. Fuel isn’t just about volume — it’s about frequency and absorption.



Hydration Plan


Hydration is almost as important for your reserves and overall readiness as the carbs. Hopefully, by race week, you’ve already established adequate hydration habits, drinking around half your bodyweight in ounces of water daily. (Ex: if you weight 180, drinking at least 90 oz daily). If you are reading this more than a few weeks out, try to gradually increase your water intake to this amount. If it’s race week and this isn’t your intake, now is not the time to drastically change anything. Drink as you normally would, maybe slightly more, and then increase fluids more in the final 48 hours.


Regardless of your typical intake amount: 


Start increasing fluids 48 hours before your race. That doesn’t mean guzzling gallons of water, but rather…

  • Sipping throughout the day.

  • Including at least 500–1000mg of sodium daily from salt or electrolytes.

  • Using electrolyte drink mix in at least one bottle/day.

  • Avoiding alcohol completely 

  • Limiting caffeine after noon

  • Watching your urine color

    • Pale urine = good hydration, clear = overhydrated, dark = dehydrated.



Race Morning Nutrition


Eat your final pre-race meal 2–3 hours before start time. Make it something you’ve used in training — nothing new.


  • Moderate portion

  • Mostly carbs, a little protein, low fat, low fiber

    • This combo is easy on the gut while still setting us up for energy needs

  • Examples:

    • Bagel + banana + peanut butter

    • Oatmeal with honey and protein powder (depending on how your gut handles protein powder)

    • White rice + scrambled eggs


You can take a small gel or chew 10–15 minutes before start time if needed, especially if the race starts cold and fast.



While race day nutrition is incredibly important...

you won’t totally fix a week’s worth of poor nutrition in one breakfast or chews throughout the day. Make sure you’ve executed your race week nutrition well and use the last pre-race “meal” as a final stamp on your preparedness and intra-workout fueling as the gas. Check out this Race Day Nutrition post for more on race day nutrition and this post for training nutrition.






Gear Checklist by Race Type: What You Need and Why


There is an art to ultrarunning gear and packing. Pack too much and you’re weighed down, annoyed, and fiddling with all the extra sh*t you brought any time you’re trying to pull a gel out of your vest. Pack too little and you’re SOL halfway through the race. 


The reality is, there are no perfect blanket-statement packing lists because the gear you bring should match your course profile, aid station spacing, and terrain risk. Don’t bring everything “just in case,” but don’t not pack something because you assume aid stations will have it. 


Bring what serves the mission, and only what serves the mission. 



Road 50K

  • Shoes: Lightweight, cushioned road trainers

  • Hydration: Minimal — handheld bottle or waist belt

  • Fuel: Gels or drink mix (carry 2–3 hours worth)

  • Clothing: Lightweight tank or tech tee, compression shorts or half-tights

  • Extras: Sunglasses, hat or visor, sunscreen


This is all about simplicity and speed. Go light, go fast.



Trail 50K

  • Shoes: Trail shoes with moderate tread (Inov-8, Altra, Hoka, Salomon, etc.)

  • Hydration: 1–2L capacity vest or bottles

  • Fuel: Mix of gels, chews, small solid foods

  • Clothing: Technical fabrics, lightweight sleeves or buff if variable weather

  • Extras: Electrolyte caps, gloves (if cold start), trail gaiters (if sandy)


Expect mixed terrain, variable temps, and longer aid spacing.



Technical Trail 50K

  • Shoes: Aggressive lugs, sticky rubber outsole, stable midsole

  • Hydration: 2L+ bladder and/or soft flasks

  • Fuel: Portable real food, salty snacks, gels, electrolytes

  • Clothing: Secure pockets, grippy gloves (if needed)

  • Gear: Trekking poles (if permitted), first aid basics, spare socks, headlamp if cutoff is close


This is a mission pack, not a speed kit. Expect long gaps and limited room for error.



Mountain 50K

  • Shoes: Durable trail/mountain shoes with max grip

  • Hydration: 2L minimum + emergency water tabs

  • Fuel: 5+ hours worth of fuel, real food, salt caps

  • Clothing: Layered system — moisture-wicking base, wind/rain shell, hat/buff

  • Gear: Poles (collapsible), gloves, emergency blanket, whistle, headlamp


Altitude, exposure, and unpredictability = self-sufficiency is non-negotiable.


If you haven’t picked your race yet, here are some considerations. 


Test all of this and training and show up confident that you have everything you need and nothing you don’t on race day. 



What to Wear: Clothing, Footwear, and Chafing Defense


What you wear should enhance performance — not distract you from it. Your kit should be field-tested and friction-free. Race day isn’t the time to experiment with your gear — every piece of clothing should be something you've sweat in, suffered in, and know you can trust. The right outfit won’t make the race easy, but the wrong one can absolutely make it miserable. Here’s how to dress for success:


Shoes

  • Must be broken in (40–60 miles minimum)

  • Matched to terrain (don’t bring road shoes to technical courses)

  • Use insoles, lacing techniques, or gaiters as needed — test it beforehand


Socks

  • Merino wool or moisture-wicking synthetic

  • Mid-crew preferred for trail and mountain (more ankle protection)

  • Lubricate toes, heels, and under arch if prone to hotspots


Shorts and Shirts

  • Breathable, anti-chafe materials

  • Compression or split shorts — whatever you’ve used in training

  • Avoid cotton, thick seams, or unfamiliar fits


Anti-Chafe Strategy

  • Squirrel’s Nut Butter or Body Glide: thighs, nipples, underarms, waistband

  • Women: under sports bra straps and below band

  • Reapply mid-race if needed (drop bag or vest stash)


This isn’t vanity — this is pain management.



Comfort equals performance over the long haul. A hotspot at mile 5 can turn into full-blown agony by mile 25. Don’t underestimate the power of the right socks, a chafe-free kit, and shoes that actually fit the course. Dress smart, prep ahead, and your body will thank you when the trail gets tough.





Support Crew, Drop Bags, and Race-Day Strategy


You might not need a crew, but if your race is remote, unsupported, or unpredictable — don’t go it alone. While your legs carry you the miles, your strategy, support crew, and drop bags help ensure you don’t fall apart in the process. Whether you’re racing solo or with help, having a clear plan will keep your energy focused where it matters most: moving forward.



When to Use a Crew

  • Technical or mountain 50Ks

  • Long gaps between aid stations

  • Hot races requiring frequent fuel swaps


How to Use Them

  • Give specific instructions: what to hand you, when to push you, and even what your goals are for this race both physically and mentally. Having everyone on the same page is going to provide far better support when you’re in the pain cave.

  • Teach them to read you without coddling you

  • Pack backups: extra food, socks, poles, hydration

  • Use labels, ziplocks, and checklists


Drop Bags

  • Available at specific aid stations — know where and when they are at your specific race.

  • What to Include in your drop bag: 

    • Calories you can’t stomach early on, but sit well with you in the last leg of your race

    • Spare socks, chafe balm, salt tabs

    • Emergency gel or caffeine boost

    • Weather layer or gloves


Pacers (if allowed)

  • Choose someone who knows your pace — not someone trying to drag you

  • Assign them specific roles (keep you moving, fuel reminders, encouragement)

  • Make it clear: you’re running your race — they’re just assisting



Race-day logistics might feel like overkill until you're miles deep, exhausted, and relying on that perfectly timed gel or encouraging face at an aid station. Take the time to plan for your lowest moments — not because you’re weak, but because you’re smart. A solid strategy doesn’t guarantee an easy race, but it gives you your best shot at crossing that finish line strong.




Packing Your Vest Like a Pro


A good vest setup should be organized, efficient, and consistent. You should know where everything is by feel, not by fumbling. Your vest is your mobile aid station — and when it’s packed right, it can keep you calm, fueled, and moving efficiently through every mile. During an ultra, time and energy spent digging around for a gel or your gloves adds up fast. Smart organization means less fumbling, fewer frustrations, and a smoother day on the trail.


Front Pockets:

  • Gels and chews (rotate between caffeine/non-caffeine if used)

  • Salt caps or electrolyte tabs in a small container

  • Soft flask(s) — one with water, one with drink mix


Side Pockets:

  • Real food (bars, PB&J, pretzels)

  • Buff, gloves, small towel

  • Zip bag of trash


Main Compartment:

  • Rain shell or windbreaker

  • Spare calories

  • Emergency blanket, mini first aid

  • Optional: trekking poles (collapsed)


Best Practices:

  • Always test your layout in long training runs

  • Keep the heaviest items centered against your back

  • Pre-tear wrappers or pack fuel in small bags for easy access

  • Put critical items (salt, anti-chafe, phone) where you can grab them fast


When things get tough — and they will — your vest should feel like an extension of your body, not a chaotic junk drawer strapped to your back. Dial in your setup during training, stick to what works, and make everything as grab-and-go as possible. A well-packed vest won’t run the race for you, but it might just help you hang on when it counts.






Final Thoughts: Show Up Ready, Not Rushed


You’ve spent months training. You’ve logged the long runs, nailed your strength work, dialed in your fuel. Now you’re a few days out, and the only thing left to do is ironing out your logistics and executing.


Don’t leave race week to chance.


The runners who finish strong aren’t always the fastest — they’re the most prepared.Their plan is clean. Their gear is tested. Their mindset is unshakable.


You’ve done the work. Now finish the job.


Go dark. Go deep. Go finish.




Ready to Level Up Your Training and Recovery?


At Dark Horse Athlete, we design intelligent, performance-driven programs for real-world athletes — not just gym warriors.

  • Custom 1:1 Coaching: Personalized training, recovery, and nutrition based on your goals, life demands, and performance needs. APPLY HERE

  • In-Person Training: Train in our high-performance facility with expert coaching and recovery built in. APPLY HERE

  • Standalone Programs: 16-week programs built for tactical athletes, law enforcement, grapplers, and hybrid performance — all available through the TrainHeroic platform. START HERE


Stop training in circles. Start recovering like it matters. Perform like it counts.

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