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Today
Bike: 75 min Z2 + 4×6 min @ FTP
FUELLING
Nutrition
Tailored to you
≈ 165 g carbs · in training
General fitness guidance, not medical or dietetic advice.
07:00
Breakfast
Oats + banana + honey — your usual ~70 g carbs to start the day.
Doubles as your pre-session fuel — you train about 30 min after, so keep it light and easy to digest.
07:30
Bike: 75 min Z2 + 4×6 min @ FTP07:30–08:45
60 g carbs / hr · 500 ml fluid / hr — an energy gel + drink mix, sip steadily.
09:15
Recovery
30 g protein + 60 g carbs — your go-to oats & whey recovery bowl.
12:30
Lunch
Chicken, rice & greens — protein-forward to support muscle repair.
18:30
Dinner
Salmon, sweet potato & veg — carbs to refill for Saturday’s long ride.
learns what you log:OatsBananaHoney toastEnergy gelsWhey
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