I need some suggestions in order to optimize my nutrition strategy during weekdays in order to get the most out of my training sessions and reduce RPE. I try to do the hardest sessions from Tuesday to Thursday in descending TSS order, then I take Friday off and do a couple of endurance rides on the week-end if life doesn’t get in the way.
I work Monday to Friday from 8AM to 1PM and from 2Pm to 5PM. On workout days I have a light breakfast at 7AM, then I have a carb rich lunch at 1PM, I train at 6 or 7PM (On the bike I try to take in 80g-90g of carbs per hour since I’m still trying to work my way up to 120g) and I have a carb and protein rich dinner right after.
During the week-ends I have no particular constraints so I can fuel those rides optimally, but in my working days I cannot have a big carb rich meal 2-3 hours before the training session because I’m supposed to work at that time, a snack is still an option though.
Any recommendations? How do you plan out your nutrition on work days?