New Free Calculator: Cycling Nutrition

Thanks for all of the feedback!

And yes, I was on vacation, hence the late response. :slight_smile:

#1 Issue: Calorie recommendations are too high
One thing I want to make clear is that the calculator’s recommendations are 100% science-based, NOT based on any of our individual opinions.

It is not using a basic CICO or BMR+Exercise approach. It is using the Energy Availability framework.

Put simply, the EA framework views nutrition intake from a perspective that aims to provide enough fuel for your fat-free mass (ie: muscles, bones, organs, endocrine function, etc.).

The 3 studies cited on the landing page of the calculator serve as ample scientific evidence of the Energy Availability framework, and the benchmarks in place are based on that research as well.

Personally speaking, when I first started using the Energy Availability framework (after years of measuring my calorie intake) I was 100% certain the calorie recommendations were too high. However, a prerequisite for using that framework is carefully managing your macros with controlled fat and protein intake, with carbohydrate intake being the main flexibility variable.

I usually tracked macros along with calories, but I was usually in too much of a deficit after big days and would make up for it on days thereafter, and in that pendulum swing would usually let my macro adherence slip in the pursuit of calories.

Since following the EA framework last year leading into Leadville and again this year, I can say that despite my initial certainty that it was too much, I’m not an exception to the research. In other words, it works for me (ie: body comp optimizes and performance on the bike increases without detrimental effects on health).

Not saying my experience represents that of anybody else, but I think it’s a good example of how tricky measuring calorie intake is when trying to hit calorie and macro goals with big calorie expenditures from training, and that higher carb intake is productive whereas just higher calorie intake can lead you astray.

That said, I don’t want this to turn into a CICO vs. X debate thread, so if there is desire to debate the validity of the Energy Availability framework, let’s start a different thread for that :wink: .

#2 Issue: Mandatory Email / Marketing Opt-In
For now, this tool is primarily meant to serve as a lead gen tool for us. We could build this functionality into the product in a much more integrated way in the future (syncing with all of your training, built in recommendations, etc.), but as of now, this is just meant to be a lead gen tool for us.

As a result, we won’t be making the email opt-in optional, but we will look into a way for it to remember if you have entered your email, allowing you to skip that step.

#3 Issue: Missing Inputs & Personalization
From the current body of published research, there isn’t a strong consensus yet on the impact of sex differences on Energy Availability thresholds. Disruption of the menstrual cycle is a useful early warning sign of low energy availability for women, but since men don’t have this, it’s harder to pinpoint if men’s needs are different. Empirical evidence seems to indicate that men generally take in less than suggested by the EA framework, but the same could be said for women as well, so it’s tricky and not yet conclusive.

With that in mind, we haven’t included gender as a filter, but may do so. We’ll keep monitoring and consulting with those doing the research and applying it in the field.

Age is another variable that was noted in the feedback here, but no specific guidance is in place with the EA framework in regards to age differences. One note is that typically you see lower calorie requirements for aging athletes due to loss of lean mass and lower activity levels. This calculator should control for that as it calculates your fat-free mass and has you input your activity levels.

For other activities like strength training, this is a current shortcoming of the calculator. Not sure how or if we will address this for now (maybe just wait for it to be integrated into the product for that?), but great to get the feedback.

#4 Carb-Timing / Day-Before Loading
I think this is another feature we’d add if/when this would be built into the product.

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