Live
Powered by

Nutrition Plan

Name: Sidney McGill
Date: Monday, May 18, 2026

Gluten-free and dairy-free — all meal options, snacks, during-session fuel, and supplement choices must exclude gluten and dairy entirely. Hashimoto's thyroiditis: prioritise omega-3 fatty acids (salmon, walnuts), anti-inflammatory fats (olive oil, avocado), and a consistent fat floor to support T4→T3 conversion. Anchor meals to the clock for the next several days; appetite timing remains unreliable through jet lag reversal (Edmonton night 2 of 14-hour shift reversal from Shanghai).

Date 2026-05-18
Training day type Moderate
Sessions Z2 endurance 1:45–2:00 (bike, Edmonton road) + return-to-strength 0:25–0:35 (gym, after ride)
Location Edmonton, AB
Travel None today or tomorrow. Edmonton through May 20; flight to Toronto May 21.
Weather Open-Meteo Edmonton (53.55°N, 113.45°W). High 15.6°C / Low 2.5°C. WMO 1 (mainly clear). 0 mm precipitation. Max wind 7.1 km/h. At ride start (09:00): 8–10°C, RH ~77–89%. Afternoon: 14–16°C, RH ~37–44%. Excellent riding conditions; dress in layers for the morning start.
Hydration environment Cool and dry. RH drops from ~89% at 08:00 to ~37% midday. Total daily fluid target: 2.5–3.0 L. On-bike target: 600–750 ml.
Back status Unresolved since April 30 (18+ days; no athlete update). Gym prescription (hinge work) is contingent on back status confirmation before the session.
Nutrition data gap 12+ consecutive days without confirmed intake (Shanghai block May 2–16 + May 17). Today is the first day targeted for full real-time logging.
Body mass ~62 kg (carried from prior plans; PROFILE.md body mass field blank)
FFM ~50 kg estimated (19% BF assumed for elite female cyclist; no DXA; stated assumption used in Cunningham formula)
TP evidence TrainingPeaks not available. Session context sourced from athlete/calendar/2026-05-18.md and athlete/rolling-7-day.md.

Daily energy target

Formula BMR NEAT EEE (bike + strength) TEF TDEE
Mifflin-St Jeor 1,412 kcal 250 kcal 954 kcal 300 kcal 2,916 kcal
Harris-Benedict Revised 1,443 kcal 250 kcal 954 kcal 300 kcal 2,947 kcal
Cunningham (FFM ~50 kg est.) 1,600 kcal 250 kcal 954 kcal 300 kcal 3,104 kcal
Item Value Notes
Mifflin-St Jeor BMR 1,412 kcal 10(62) + 6.25(174) − 5(27) − 161
Harris-Benedict Revised BMR 1,443 kcal 447.593 + 9.247(62) + 3.098(174) − 4.330(27)
Cunningham BMR 1,600 kcal 500 + 22(50); FFM estimated — cautious 19% BF assumption
NEAT 250 kcal Light daily movement; home base, no manual work
EEE — bike 814 kcal 7.0 MET × 62 kg × 1.875 hr (midpoint of 1:45–2:00)
EEE — strength 140 kcal 4.5 MET × 62 kg × 0.50 hr (midpoint of 0:25–0:35)
TEF 300 kcal 10% of 3,000 kcal operating target
Average TDEE 2,989 kcal (2,916 + 2,947 + 3,104) / 3
Operating target 3,000 kcal Rounded up 11 kcal from average to nearest 50
EA check 40.9 kcal/kg FFM (3,000 − 954) / 50; above 40 kcal/kg floor ✓; FFM is estimated — screen not automatically binding

Full-day macro targets

Macro Rate Target Energy % Total
Carbohydrate 5.5 g/kg × 62 kg 341 g 1,364 kcal 45%
Protein 1.7 g/kg × 62 kg 105 g 420 kcal 14%
Fat Remainder 135 g 1,215 kcal 41%
Total     2,999 kcal 100%

Fat ≥ 100 g requirement: 135 g target ✓ (addresses persistent carry-forward from 12-day nutrition gap; home kitchen enables full fat sourcing from salmon, walnuts, avocado, olive oil today).

Protein rate 1.7 g/kg selected for moderate re-entry training day with 12-day cumulative nutrition gap; supports muscle repair without overshoot risk on re-entry.

CHO rate 5.5 g/kg selected for moderate training day combining Z2 endurance and return-to-strength; calibrated against rolling 7-day fueling spec (45–60 g CHO/hr on-bike).

Macro Yesterday target Yesterday actual Diff Today target
Calories [data unavailable — plan not generated 2026-05-17] [data unavailable — no intake logged] — 3,000 kcal
Carbs [data unavailable] [data unavailable] — 341 g
Protein [data unavailable] [data unavailable] — 105 g
Fat [data unavailable] [data unavailable] — 135 g

Timing breakdown

Window Time CHO PRO FAT kcal
Pre-ride meal 06:30–07:00 68 g 20 g 10 g 442 kcal
During ride 09:00–11:00 100 g 0 g 3 g 427 kcal
Post-ride recovery Within 30 min of finish (~11:00–11:30) 62 g 20 g 7 g 391 kcal
Lunch 13:00–14:00 50 g 30 g 45 g 725 kcal
Afternoon snack 15:30–16:00 30 g 10 g 20 g 340 kcal
Post-ride dinner 19:00–20:00 25 g 25 g 40 g 560 kcal
Evening snack 21:00–21:30 6 g 0 g 10 g 114 kcal
Total   341 g 105 g 135 g 2,999 kcal

Pre-ride meal (06:30–07:00)

Target: ~68 g CHO · ~20 g PRO · ~10 g FAT · ~440 kcal

Start fed. Eat at least 1.5–2 hours before the ride start. This is the most important single fueling action of the day — riding underfuelled going into a 1:45–2:00 session after a 12-day data gap is the main avoidable risk.

Option A — GF oats with egg whites and banana

Certified GF rolled oats (50 g dry, cooked with water) + 1/2 medium banana (sliced in) + 3 egg whites (cooked separately or stirred in while hot) + 1 tsp honey or maple syrup. Top with a small pinch of cinnamon if preferred. Cup of water or black coffee.

Certified GF oats only (e.g., Bob's Red Mill Gluten Free Rolled Oats or equivalent). Standard oats are excluded — cross-contamination risk for Hashimoto's. No milk, no dairy yogurt, no butter.

Option B — GF toast with almond butter and banana

2 slices certified GF bread (toasted) + 1.5 tbsp natural almond butter (no added dairy) + 1 medium banana (sliced on top or eaten alongside) + 1 egg (poached or fried in a small amount of olive oil).

Certified GF bread only. Almond butter must contain only almonds and salt — verify no dairy additives or cross-contamination note on the label. No butter, no dairy spreads.

During ride — 50–55 g CHO per hour

Total target: ~100 g CHO over 1:45–2:00. Ride prescription calls for 45–60 g CHO/hr; 50–55 g/hr is the working rate here given re-entry context and the post-ride gym session following.

Start fueling at 30–40 min into the ride, before any hunger signals develop. Aim for a carbohydrate source every 20–30 min on the second half of the ride.

Option A — Gels and banana

  • 30–40 min: 1 certified GF energy gel (~22–25 g CHO)
  • 50–60 min: 1/2 medium banana (~13 g CHO)
  • 70–80 min: 1 certified GF energy gel (~22–25 g CHO)
  • 90–100 min: remaining banana half or 2–3 medjool dates (~13–18 g CHO)

Total: ~70–80 g CHO. Top up with a sip of electrolyte drink or extra dates if the ride extends to 2 hr.

Gel options (GF verified): Gu Energy Gel (original and most flavors are GF, DF — verify current label), Spring Energy (GF, DF), Precision Hydration gels (GF). Maurten Gel 100 is GF and DF but contains more calories (100 kcal, 25 g CHO) — reduce banana quantity accordingly if using.

No gels containing dairy ingredients (some caffeinated blends add dairy-derived proteins — check label).

Option B — Dates, banana, and GF rice cakes

  • 30–40 min: 2 medjool dates (~36 g CHO)
  • 60–70 min: 1/2 banana (~13 g CHO)
  • 80–90 min: 2 medjool dates (~36 g CHO)

Total: ~85 g CHO. Whole-food option; slightly lower than Option A in CHO concentration — bring a gel as backup if pace or duration extends.

Water: 500–600 ml minimum in the bottles. Add a pinch of salt or an electrolyte tab (verify GF/DF — Nuun Sport is GF and DF) if using plain water and sweating more than expected.

Post-ride recovery (within 30 min of finishing)

Target: ~62 g CHO · ~20 g PRO · ~7 g FAT · ~390 kcal

Consume within 30 minutes of finishing the ride, before the strength session or as part of the transition. The strength session follows ~0 min–20 min after the bike, so recovery nutrition needs to start immediately. Prioritise the shake or easy-prep option to avoid the gym window passing without any recovery intake.

Option A — Dairy-free recovery shake with fruit

1 scoop certified GF/DF protein powder (rice protein or pea protein, ~20–25 g PRO per serving) blended or shaken with 200 ml water or coconut water (11 g CHO) + 1 medium banana (27 g CHO) + 1 tbsp honey or maple syrup (17 g CHO). Total: ~55–62 g CHO, ~20–25 g PRO, ~2–4 g FAT, ~320–360 kcal.

Protein powder must be certified GF and dairy-free. Common options: Vega Sport (pea protein, GF, DF), Garden of Life Sport (GF, DF), Sunwarrior. Avoid whey, casein, or any milk-derived protein.

Option B — Eggs on GF toast with banana

2 eggs (any style, no butter — use olive oil) + 1 slice certified GF toast + 1 medium banana eaten immediately. ~52 g CHO, ~18 g PRO, ~14 g FAT, ~400 kcal. Solid food option; slightly slower to absorb but appropriate if no protein powder is available.

Lunch (1:00–2:00 PM)

Target: ~50 g CHO · ~30 g PRO · ~45 g FAT · ~725 kcal

Primary omega-3 and anti-inflammatory window. High fat, high protein, moderate CHO. This meal anchors the fat floor for the day.

Option A — Salmon rice bowl with avocado

Baked or pan-seared salmon fillet (150 g, cooked in olive oil — no butter, no dairy marinade) + 90 g cooked white or jasmine rice (30 g CHO) + 1/2 avocado (sliced, ~10 g FAT, ~4 g CHO) + mixed greens or baby spinach + 1 tbsp olive oil + lemon juice + roasted or steamed broccoli, zucchini, or green beans (15 g CHO from veg). Finish with a small handful of walnuts (15 g, 10 g FAT) as a side or stirred into the greens.

Total approximate: ~49 g CHO, ~32 g PRO, ~43 g FAT, ~698 kcal.

No soy sauce unless certified GF tamari. No dairy-based dressings or marinades.

Option B — Tuna quinoa salad with walnuts

1 can tuna in water (150 g drained, 30 g PRO, ~2 g FAT) + 80 g dry quinoa cooked (45 g CHO, 6 g PRO, ~3 g FAT) + cucumber + cherry tomatoes + red onion + 30 g walnuts (5 g CHO, 4 g PRO, ~20 g FAT) + 2 tbsp olive oil + lemon dressing.

Total approximate: ~50 g CHO, ~40 g PRO, ~25 g FAT, ~590 kcal. Lower fat than Option A; add 1/4 avocado or extra olive oil to reach fat target if using this option.

Afternoon snack (3:30–4:00 PM)

Target: ~30 g CHO · ~10 g PRO · ~20 g FAT · ~340 kcal

Anti-inflammatory bridge before dinner. Clock-anchored — eat at 15:30–16:00 regardless of appetite given jet lag reversal timing.

Option A — Apple and walnuts

1 medium apple (25 g CHO) + 35 g walnuts (6 g CHO, ~5 g PRO, ~23 g FAT) + small handful blueberries (10 g CHO). Total: 41 g CHO, ~5 g PRO, ~23 g FAT, ~380 kcal. Slightly above CHO target; acceptable as bridge snack given long gap since post-ride recovery.

Option B — GF rice cakes with sunflower seed butter

3 certified GF rice cakes (21 g CHO, 2 g PRO, ~1 g FAT) + 2 tbsp sunflower seed butter (8 g CHO, 7 g PRO, ~16 g FAT) + 1/2 banana (14 g CHO). Total: 43 g CHO, ~9 g PRO, ~17 g FAT, ~355 kcal.

Sunflower seed butter must be DF and GF (verify label — no dairy additives). Rice cakes must be certified GF.

Post-ride dinner (7:00–8:00 PM)

Target: ~25 g CHO · ~25 g PRO · ~40 g FAT · ~560 kcal

Second omega-3 window of the day. High fat, protein-sufficient, low-moderate CHO. Dinner is not a carbohydrate loading meal tonight — the day's training demand has been met; fat and protein are the priority anchors. Eat before 20:00 to support jet lag reversal sleep timing.

Option A — Baked salmon with roasted sweet potato and vegetables

Baked or pan-seared salmon fillet (150 g, cooked without butter — olive oil only) + 100 g sweet potato (roasted, 20 g CHO) + roasted broccolini or asparagus (drizzled with 1.5 tbsp olive oil, ~14 g FAT) + 1/4 avocado (5 g CHO, 8 g FAT).

Total approximate: ~25 g CHO, ~28 g PRO, ~38 g FAT, ~550 kcal.

No dairy-based sauces. Season with lemon, garlic, herbs, and olive oil only. Salmon skin is fine and contributes additional omega-3s.

Option B — Chicken thighs with GF pasta, olive oil, and walnuts

Chicken thighs (180 g bone-in or 150 g boneless, roasted or pan-cooked in olive oil — no dairy marinade) + 60 g certified GF pasta dry (cooked, 42 g CHO) + 1 tbsp olive oil tossed through + cherry tomatoes + steamed spinach + 20 g walnuts (~13 g FAT).

Total approximate: ~47 g CHO, ~35 g PRO, ~30 g FAT, ~585 kcal. CHO slightly above window target; reduce pasta to 45 g dry if preferred.

Certified GF pasta only (Barilla GF, Jovial GF, or equivalent). No Parmesan, no butter, no cream sauce.

Evening snack (9:00–9:30 PM)

Target: ~6 g CHO · ~0 g PRO · ~10 g FAT · ~114 kcal

Light anti-inflammatory close. Keep it small — this is not a recovery top-up, just a fat and antioxidant anchor before sleep.

Option A — Walnuts and blueberries

20 g walnuts (3 g CHO, 3 g PRO, ~13 g FAT) + 50 g fresh or frozen blueberries (8 g CHO). Total: 11 g CHO, ~3 g PRO, ~13 g FAT, ~170 kcal. Slightly above target but the anti-inflammatory combination is the priority here.

Option B — Small handful mixed nuts

25 g mixed nuts (almonds, walnuts, macadamia — no dairy-coated or honey-roasted with dairy) = ~5 g CHO, ~6 g PRO, ~16 g FAT, ~180 kcal. Verify DF on any flavoured or roasted variety.

Supplement and hydration notes

Thyroid medication: If taking Levothyroxine or equivalent, maintain current morning protocol — take on an empty stomach 30–60 minutes before the pre-ride meal. Do not alter dosing timing; confirm with prescribing physician if any routine disruption occurred during the Shanghai travel period.

Omega-3: Dietary coverage today via salmon (lunch Option A or dinner Option A) and walnuts (throughout). If salmon is unavailable for both meals, a certified GF/DF omega-3 supplement (algae-based or fish oil — verify DF capsule) should be taken with the largest meal.

Electrolytes — on bike: Sodium and potassium are partially covered by gels and banana. For a ~1:50 ride in cool conditions (8–15°C), sweat losses are moderate. Add a certified GF/DF electrolyte tab (Nuun Sport Tube is GF and DF) or a pinch of salt to one bottle if plain water only.

Iron: No specific supplementation prescribed. Hashimoto's co-management note: dietary iron from animal sources (salmon, chicken) is preferred. Avoid taking iron supplements within 4 hours of thyroid medication.

Total daily fluid:

  • Pre-ride: 500 ml water before leaving
  • During ride: 600–750 ml (increase if temperature rises above 14°C mid-ride)
  • Post-ride recovery through evening: 1.2–1.5 L
  • Daily total: 2.5–3.0 L minimum

Carry-forward

  • Nutrition data gap close: Today is the first confirmed logging day after 12+ consecutive days without intake data. Log each meal in real time — pre-ride meal, during-ride fuel intake, post-ride recovery, lunch, snack, dinner, evening snack. One full confirmed day resets the entire baseline before tomorrow's tempo session.
  • Fat ≥ 100 g: Target today is 135 g. With salmon (lunch or dinner Option A), walnuts, avocado, and olive oil across meals, this is achievable without additional effort. This closes the most persistent open carry-forward from the Shanghai block.
  • Back status: Gym prescription (hinge work) is held until back status is confirmed non-escalated. If no status received before the session, default to trunk stability and calf work only. Brief update before or after the ride is the most operationally important single message the team needs today.
  • Jet lag reversal: Night 2 of Edmonton re-adaptation from 14-hour Shanghai shift. Anchor dinner before 20:00 and sleep by 22:00 local time. Do not rely on appetite timing for meals today.
  • Tomorrow (May 19) setup: First key tempo session of the rebuild — 2 × 12 min at 80–86% FTP. Tonight's dinner and tomorrow morning's pre-session meal together are the setup. Do not skip the pre-ride breakfast tomorrow. Higher CHO rate on the bike tomorrow: 60–75 g/hr per rolling-7-day spec.
  • Recipe note: The saved rice krispy squares recipe (athlete/recipes/2026-04-21-rice-krispy-squares.md) contains butter and is not compatible with the dairy-free requirement as written. Not used in today's plan.