I have a 200 mile Gravel Event Oct. 24th that I want to get serious about actually performing well rather than just surviving. I’ve been working on working out a training and nutrition plan. I think the training aspect of it I’ve got a good handle on. Nutrition I seem to struggle with but believe I’m seeing the picture come into focus.
I would love some feedback on my plans to tackle this event.
TrainerRoad plan progression:
I put in all the details to plan builder and it kicked out this:
Rolling Road Specialty
This didn’t seem right to me and I chose to go with this:
Sustained Power Build
All these are of the Mid-Volume flavor. I am capable and have logged longer weeks but I went MV to allow some flexibility in some outdoor riding. The MV plans tend to go:
I plan to add a 45 minute endurance workout on Friday’s, unless I can manage a weekday outdoor ride(generally these are in the 2-3 hour range) at which point i would probably skip both the Wednesday and Friday endurance spins.
Longer interval duration workouts will be done outside if possible.(Love this feature!)
I currently weight ~180lbs and am 6’1" tall.
I’ve had great success logging and tracking my calorie intake and expenditure(6 years ago I weighed 240lbs) But I feel like there is alot of low hanging fruit to really improve my performance by adjusting how I’m eating.
Plan is the endurance rides will be completed in a fasted state(done early morning after a cup of coffee, before breakfast) in an attempt to improve fat utilization.
Intensity rides will be done as best as possible 2-3 hours after a meal and will be fueled on bike, shooting for ~90g carbs per hour.
Base daily caloric needs seem to be ~2300-2400 cal to maintain my weight.
Aiming for 1.5g/KG protein
Aiming for 20-25% of my daily calories from fat
Remainder will be Carbs
Attempting to limit amount of processed foods, but lets be realistic a straight up elimination of any certain thing tends to make us crave it more.
Am I way off track on any of this?