So my first change would be to make this snack a bit bigger, and more like 2 hours before the workout so it’s cleared your stomach. It sounds like a good snack, but wholewheat bread is not the easiest to absorb carbs from when you’re going all out on the trainer.
I suspect it isn’t the light dinner that’s the problem per se, but more that you’re playing catch-up after taking on too little around your workout.
The method I use I learned off Amber on the podcast. The rule is that the calories consumed before, during, and maybe straight after the workout should equal the calories expended during the work out. So that means that your afternoon snack, your food on the bike, and your recovery shake should be 1000 calories or whatever. Then the rest of your meals - breakfast lunch and dinner - just add up to whatever calories you’d need if you weren’t doing any exercise.
I don’t count calories for my general meals, but I do for my workout fuelling. So when I have a high-intensity 1000 calorie workout before dinner, I do something like this:
- A normal sized balanced breakfast
- A normal sized healthy lunch
- A high-carb snack 2-2.5 hours before workout, maybe soaked oats, raisins, honey, and peanut butter, and/or a banana: 500 calories
- Bottle of energy drink and 2 gels during workout - 350 calories
- Recovery drink straight after - 150 calories
- A normal sized healthy dinner
As per “fuel for the work required”, what the breakfast lunch and dinner consist of depends on the kind of workout I’m doing that day, or did the day before. But concentrating my high-sugar carb intake around my workout generally means that those meals can have plenty of fruit and veg.