Food intake ratios should vary daily, based on expenditure on the bike. Primarily through variance in carb intake, daily. Protein needs are relatively unchanged whether you’re resting or riding 5 hours.
Don’t target the same ratio every day of the week. You’ll end up vastly under-consuming carbs for your longer ride days and over-consuming carbs on rest or recovery days.
Yeah, probably. Or close to it. Maybe a couple hundred less because:
Usually folks are slightly less active the rest of the day when they have a 3.5-hr ride.
3.5 hours makes up ~15% of your day and 15% of your BMR is ~250kcal. BMR is included in the on-bike 1:1 kJ:kcal human efficiency assumptions.
Great advice.
Also great advice.
RP Endurance Macro Calculator will help a lot. I created it. I financially benefit from it. Input your daily kj or kcal coming from your device reading your power meter, and it outputs protein, carbs, and fat recommendations based on your body composition, weight, and whether your goal is weight maintenance or loss. It beats the pants off MFP and will take care of the “ratio” question completely because it gives you target ranges in grams of each macronutrient to hit daily, specific to your training demands of the day.
I pretty well spell out the calculator’s math step by step with examples and rationales in the RP endurance book in the TR Recommended reading thread (which I also financially benefit from but is legitimately worth a read).
Thank you @Dr_Alex_Harrison I was already hoping you would respond. I will look at the RP Endurance Macro Calculator and will have more questions soon…i will use this topic to share my experiences.
Hi @Dr_Alex_Harrison i see that i have to pay for the calculator. I know that only the sun rises for nothing, but i will first try with MFP and common sense. I think 1kj = 1kcal is good enough for me and make variations food intake.
My idea is to make it easy, because iam not a pro:
I cap my daily protein and carb intake. Iam 67kg/180cm and think that 125gram protein and 50gram fat daily is enough. Maybe on the high side for protein.
My idea is to eat on Friday (mostly a restday or recovery day) a little more carbs before the the longer/intensive longer rides.
Looks great! I might err slightly higher on daily total fat. 60g some days would be better. No sense being quite so low on fat consumption. Stick with mostly healthy fats. Protein and carbs seem reasonable!
If this is higher-carb than you’ve been doing recently, expect that the scale will jump up within the first week.
If it continues rising after that, pare back total kcal slightly!
On a normall day i get already around 2500kcal. Today iam already 65 gram fat, so you are right with fat intake. The biggest challenge will be the weekend days with 4000kcal.
