As someone who lives alone and only has non exercising friends/family to compare with I find knowing whether what/how much I’m eating is sufficient to support healthy gains on the bike.
It’s been a few months since the TR nutrition calculator and wondered if you’ve made changes and stuck with them?
Add photos/recipe ideas, post race/brutal workouts/epic ride indulgences.
I too struggle with this, and i always get told everyone is different and you should eat how much you need lol. But i know what you mean…
I have tried to stop counting calories as it messes with my head as an ex weightlifter trying to be a cyclist. My power isnt very high so i think i should eat less but then obviously my energy suffers, long term i want to slim down and have a more cyclist physique. Im about 168cm and i was around 82kg last time i weighed myself, which ive also kinda stopped doing.
Anyway, a rest day today i have had
Yoghurt, fruit, PB, whey and a small amount of oats
Slice of ham and cheese
cous cous, veg and chicken thigh
a banana
and ill probably have a muesli bar or an apple this evening after my main meal which will be a repeat of my midday meal.
I’ve been using the TR nutrition calculator values since ~beginning of April, with the gradual improvement of body comp. I’m pretty good at hitting my protein and carb targets, sometimes a little under on fats (I changed some aspects of my diet to lower fats, and sometimes that’s too effective).
Overall I’ve felt great and less hungry than when I was just winging it, I’ve lost ~17 lbs, and I’m up ~25 watts. As a 5’6" woman, my calorie target has been 1800-1900 kCal (decreasing as I’ve lost weight) currently at 159g Carbs (pre exercise), 74 g Fats, 131 g protein.
I usually fuel on the bike with homemade high carb mix and swedish fish.
Non-ride fuel, breakfast is usually a dutch baby (1 egg, 1/4 cup egg white, 1/4 cup skim milk, 1/4 cup flour, topped with shredded parmesan). Second breakfast of greek yogurt and berries. Lunch is leftover dinner, usually chicken or salmon and veggies, sometimes a small helping of rice or pasta. Afternoon snack–if I’m looking for more protein, canned tuna salad, cottage cheese, or edamame–otherwise, fruit. Dinner, similar to lunch. I often add a glass of skim milk with dinner if I need a little boost.
On evening ride days, I have a bowl of oatmeal 2-3 hours before riding. On morning workout days, I have juice and dates before I get on the bike. Post-ride chocolate milk.
That said, my size & FTP mean that my carb intake increases less than others after rides.
A lot of the things I think of as “indulgences” also contain a lot of fats, which is the macro this nutrition plan limits the most, so fruit, juice, rice cakes, and popcorn are usually what I go with when I need more carbs.
i eat almost the same things every day. i just switch up my breakfast on ride/non ride days
Ride days:
Breakfast 2-2.5hrs before ride: 1 cup oat milk, 2/3cup oats, fist-full of berries/black currents, scoop of protein power (28g) and i drink a couple of cups of coffee
1hr before ride: either a banana or a natures path 2pack of fig bars
post ride shake: 2 bananas, scoop of maltodextrin (about 30g) on harder days, scoop protein powder, 1 cup 2% milk.
lunch about about 30-45mins post ride: 1/2 ground turkey, bunch of rice, black beans, vegetables (onion, broccoli, kale, asparagus, whatever we have in the fridge)
snack: protein bar and a banana
dinner: anything. i just limit fat but make sure theres lots of protein and carbs, usually potatoes, rice or pasta.
snack: greek yogurt 0%/cottage cheese 2%. if im riding the next day i add some muesli, banana and a small amount of maple syrup.
None ride days:
Breakfast, 2 whole eggs and about 1-2 to 3/4cup egg whites. green onion, black beans, mixed veg.
Snack: bowl on muesli with 2% milk.
Lunch and the rest of the day is the same.
I dont weigh most of what i eat but i do weigh and record my own body weight every single day. as long as im not fluctuating i know im on track. for context im 6’4" and 86kg and i ride 9-11hrs/wk