Nutrition is not a diet. It is a training metric. Fuel the work required to unlock your peak performance.
Start Training Free"To execute the Build and Overreach weeks successfully, carbohydrates are non-negotiable. You cannot reach a TSB of -30 without adequate glycogen."
High carbohydrates. Minimal fat/fiber during the workout window. 120g/hr is the target for high intensity.
High protein for repair. Nutrient-dense fats for hormonal health. High volume for satiety.
Compare the "Training Meal" vs. the "Rest Day Meal".
Training Day
Rest Day
Most amateur cyclists under-fuel their high-intensity work and over-fuel their recovery. We flip the script. Your carbohydrate intake scales linearly with intensity.
Fat oxidation is key here. 40-60g/hr is sufficient.
Glycolytic demand spikes. Increase intake to 80-120g/hr.
We manipulate macronutrient ratios based on the day's Training Stress Score (TSS). As training load increases, caloric intake matches it purely through carbohydrates.
High TSS Days
Recovery Days
An example of how we structure nutrition around a 90-minute Sweet Spot workout.
Oatmeal with berries (Complex Carbs). 2 Eggs (Protein).
Chicken Breast, White Rice, Steamed Veggies. (Pre-loading glycogen).
Banana or Toast with Jam. Simple sugars 60-90m before riding.
90min Sweet Spot. 60-80g Carbs in bottle. Drink every 15m.
Recovery Shake immediately. 20g Protein / 40g Carb.
Lean protein (Salmon/Steak) + High volume salad. Satiety focus.