Nutrition Plan

Name: Sidney McGill
Date: Tuesday, May 19, 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; appetite timing may still be shifted through jet lag reversal night 3 (Edmonton re-adaptation from 14-hour Shanghai shift).

Date	2026-05-19
Training day type	Hard
Sessions	Tempo with 2 × 12 min at 80–86% FTP (bike, Edmonton road) — first key quality session of re-entry week
Session structure	30 min progressive warm-up → 2 × 12 min tempo 80–86% FTP, 6 min easy between → 50 min steady Z2 → 10 min cool-down
Duration	2:00–2:15
Location	Edmonton, AB
Travel	None today or tomorrow. Travel day: Edmonton to Toronto, May 21.
Weather	Open-Meteo Edmonton (53.55°N, 113.45°W). High 15.6°C / Low 4.2°C. WMO daily 55 (drizzle). Precipitation: 1.4 mm. Max wind 14.5 km/h. Morning ride window (09:00–11:15): overcast (WMO 3), 9–14°C, RH 44–63%, wind 6–11 km/h — manageable. Drizzle develops midday (~12:00–14:00), heavier rain possible 19:00–20:00. Start before 09:00 or by 09:00 to clear the ride well before drizzle. Dress in layers; bring a wind layer and keep a rain jacket accessible.
Hydration environment	Cool and overcast. Morning RH 63–72%, dropping to 41–44% at midday. On-bike fluid target: 700–850 ml. Total daily fluid target: 2.5–3.0 L.
Back status	Unresolved since April 30 (19+ days; no athlete update). No gym session today. Seated tempo work is low-back-loading — note any symptom change during tempo reps.
Nutrition carry-forward	Yesterday (May 18) logged 1,079 kcal / 190 g CHO / 46 g PRO / 22 g FAT against a 3,000 kcal plan. On-bike fueling and post-ride recovery for May 18 are unconfirmed. Substantial CHO, PRO, and FAT deficits carried into today's first quality session.
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/2026-05-19.md` and `athlete/rolling-7-day.md`.

Daily energy target

Formula	BMR	NEAT	EEE (bike)	TEF	TDEE
Mifflin-St Jeor	1,412 kcal	250 kcal	921 kcal	305 kcal	2,888 kcal
Harris-Benedict Revised	1,443 kcal	250 kcal	921 kcal	305 kcal	2,919 kcal
Cunningham (FFM ~50 kg est.)	1,600 kcal	250 kcal	921 kcal	305 kcal	3,076 kcal

Item	Value	Notes
Mifflin-St Jeor BMR	1,412 kcal	10(62) + 6.25(174) − 5(27) − 161 = 620 + 1,087.5 − 135 − 161
Harris-Benedict Revised BMR	1,443 kcal	447.593 + 9.247(62) + 3.098(174) − 4.330(27) = 447.593 + 573.314 + 539.052 − 116.910
Cunningham BMR	1,600 kcal	500 + 22(50); FFM estimated — cautious 19% BF assumption; no DXA
NEAT	250 kcal	Light daily movement; home base, no manual work
EEE — bike	921 kcal	7.0 MET × 62 kg × 2.125 hr (midpoint of 2:00–2:15; mixed Z2 and tempo effort; no gym session today)
TEF	305 kcal	10% of 3,050 kcal operating target
Average TDEE	2,961 kcal	(2,888 + 2,919 + 3,076) / 3
Operating target	3,050 kcal	Rounded up 89 kcal from average; first hard session of re-entry week; modest surplus supports adaptation following 12+ day nutrition gap; EA screen not automatically binding given estimated FFM
EA check	42.6 kcal/kg FFM	(3,050 − 921) / 50; above 40 kcal/kg floor ✓; FFM is estimated — screen not automatically binding

Full-day macro targets

Macro	Rate	Target	Energy	% Total
Carbohydrate	6.0 g/kg × 62 kg	372 g	1,488 kcal	49%
Protein	1.7 g/kg × 62 kg	105 g	420 kcal	14%
Fat	Remainder	127 g	1,143 kcal	37%
Total			3,051 kcal	100%

CHO rate 6.0 g/kg selected for hard training day — first key quality session of the rebuild (2 × 12 min tempo 80–86% FTP). Rolling 7-day prescribes 60–75 g CHO/hr on-bike; 6.0 g/kg anchors the full-day carbohydrate requirement. Elevated from 5.5 g/kg (yesterday's moderate day) to match the increased tempo demand.

Protein rate 1.7 g/kg maintained; supports muscle repair after cumulative 12-day nutrition gap entering the first hard session. No reason to escalate on a single hard day.

Fat 127 g ≥ 100 g floor ✓. Addresses the persistent fat deficit carry-forward (22 g logged yesterday vs 135 g target). Today's salmon + walnuts + avocado + olive oil structure provides full coverage.

Macro	Yesterday target	Yesterday actual	Diff	Today target
Calories	3,000 kcal	1,079 kcal	(1,921 kcal)	3,050 kcal
Carbs	341 g	190 g	(151 g)	372 g
Protein	105 g	46 g	(59 g)	105 g
Fat	135 g	22 g	(113 g)	127 g

Timing breakdown

Window	Time	CHO	PRO	FAT	kcal
Pre-ride meal	07:00–07:30	75 g	15 g	10 g	450 kcal
During ride	09:00–11:15	120 g	0 g	3 g	507 kcal
Post-ride recovery	Within 30 min of finish (~11:00–11:30)	55 g	20 g	7 g	363 kcal
Lunch	13:00–14:00	60 g	35 g	45 g	785 kcal
Afternoon snack	15:30–16:00	30 g	7 g	22 g	346 kcal
Dinner	19:00–20:00	25 g	25 g	35 g	515 kcal
Evening snack	21:00–21:30	7 g	3 g	5 g	85 kcal
Total		372 g	105 g	127 g	3,051 kcal

Pre-ride meal (07:00–07:30)

Target: ~75 g CHO · ~15 g PRO · ~10 g FAT · ~450 kcal

Start fed. Eat 1.5–2 hours before the ride. Higher pre-ride CHO today than yesterday (75 g vs 68 g) — this is the first tempo session and the most demanding ride of the re-entry week. Do not skip or delay. On-bike fuel covers the session itself; the pre-ride meal provides the foundation for the tempo reps.

Option A — GF oats with banana and egg whites

Certified GF rolled oats (60 g dry, cooked with water) + 1 medium banana (sliced in while hot or alongside) + 3 egg whites (cooked separately or stirred in off heat) + 1 tsp honey or maple syrup. Cup of water or black coffee.

Approximate: ~75 g CHO, ~18 g PRO, ~5 g FAT, ~420 kcal.

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, banana, and a boiled egg

2 slices certified GF bread (toasted) + 1.5 tbsp natural almond butter (no added dairy) + 1 medium banana + 1 boiled or poached egg.

Approximate: ~72 g CHO, ~16 g PRO, ~14 g FAT, ~476 kcal.

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 — 60 g CHO per hour

Total target: ~120 g CHO over 2:00–2:15. Rolling 7-day prescribes 60–75 g/hr; 60 g/hr is the working rate for the first tempo session. Start fueling 30–40 min in. Do not wait until the tempo reps begin — the pre-rep glycogen buffer matters for 12-min sustained efforts.

Tempo reps are at 80–86% FTP: glycogen demand is real. Arrive at each rep fueled, not depleted.

Option A — Gels and banana

30–40 min: 1 certified GF energy gel (~22–25 g CHO)
55–65 min: 1/2 medium banana (~13 g CHO)
75–85 min: 1 certified GF energy gel (~22–25 g CHO)
95–105 min: remaining banana half or 2 medjool dates (~13–18 g CHO)
115 min+: 1 certified GF gel if ride extends to 2:15 (~22 g CHO)

Total: ~95–105 g CHO at 2:00; extend with one extra gel if ride reaches 2:15.

Gel options (GF verified): Gu Energy Gel (original and most flavours are GF, DF — verify current label), Spring Energy (GF, DF), Precision Hydration gels (GF). Maurten Gel 100 is GF and DF (25 g CHO, 100 kcal) — reduce banana quantity if using. No gels containing dairy-derived proteins (check caffeinated blends).

Option B — Dates, banana, and GF rice cakes

30–40 min: 2 medjool dates (~36 g CHO)
55–65 min: 1/2 banana (~13 g CHO)
75–85 min: 2 medjool dates (~36 g CHO)
95–105 min: 1/2 banana or 1 medjool date (~13–18 g CHO)

Total: ~98–103 g CHO. Bring a gel as backup — whole-food options deliver CHO more slowly and today's tempo reps require fast-available glycogen.

Water: 700–850 ml total in bottles. Add a certified GF/DF electrolyte tab (Nuun Sport is GF and DF) or a pinch of salt to one bottle. Wind builds to 11–14 km/h by midday; dress for the cool start (~9°C at 09:00) and expect to warm as the ride progresses.

Post-ride recovery (within 30 min of finishing)

Target: ~55 g CHO · ~20 g PRO · ~7 g FAT · ~363 kcal

Consume within 30 minutes of finishing the ride. No gym session today, but recovery intake is still the most time-sensitive window of the day — especially with yesterday's deficit still open. The tempo reps create real glycogen and muscle demand. Do not skip this window.

Option A — Dairy-free recovery shake with fruit

1 scoop certified GF/DF protein powder (rice 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 g CHO, ~22 g PRO, ~3 g FAT, ~335 kcal. Add a small handful of blueberries for anti-inflammatory cover.

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. Approximate: ~47 g CHO, ~18 g PRO, ~14 g FAT, ~390 kcal. Slightly slower absorption than Option A; appropriate if no protein powder is available.

Lunch (1:00–2:00 PM)

Target: ~60 g CHO · ~35 g PRO · ~45 g FAT · ~785 kcal

Primary omega-3 and anti-inflammatory window. High fat, high protein, moderate CHO. This is the largest meal of the day by calorie density and the main fat-floor driver. Essential after yesterday's 113 g fat shortfall.

Option A — Salmon rice bowl with avocado and walnuts

Baked or pan-seared salmon fillet (_{150–170 g, cooked in olive oil — no butter, no dairy marinade) + 95 g cooked white or jasmine rice dry weight (}33 g CHO) + 1/2 avocado (_{10 g FAT,}4 g CHO) + mixed greens or baby spinach + 1.5 tbsp olive oil + lemon juice + roasted or steamed broccoli, zucchini, or green beans (_{15 g CHO from veg). Finish with 20 g walnuts (}13 g FAT) as a side.

Total approximate: ~62 g CHO, ~36 g PRO, ~46 g FAT, ~788 kcal.

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

Option B — Tuna quinoa bowl with walnuts and avocado

1 can tuna in water (_{150 g drained,}32 g PRO, ~2 g FAT) + 90 g dry quinoa cooked (_{50 g CHO,}7 g PRO, ~3 g FAT) + cucumber + cherry tomatoes + red onion + 1/4 avocado (_{8 g FAT) + 20 g walnuts (}13 g FAT) + 2 tbsp olive oil + lemon dressing.

Total approximate: ~58 g CHO, ~43 g PRO, ~26 g FAT, ~634 kcal. Lower fat than Option A — add extra 1/4 avocado and another 0.5 tbsp olive oil to approach target fat.

Afternoon snack (3:30–4:00 PM)

Target: ~30 g CHO · ~7 g PRO · ~22 g FAT · ~346 kcal

Anti-inflammatory bridge. Clock-anchored — eat at 15:30–16:00 regardless of appetite. Jet lag reversal night 3: hunger cues are still not fully reliable at Edmonton local time.

Option A — Apple, walnuts, and blueberries

1 medium apple (_{25 g CHO) + 30 g walnuts (}5 g CHO, ~4 g PRO, ~20 g FAT) + 50 g fresh or frozen blueberries (_{8 g CHO). Total:}38 g CHO, ~4 g PRO, ~20 g FAT, ~342 kcal. Slightly above CHO target; acceptable as a bridge snack given the long gap since post-ride recovery.

Option B — GF rice cakes with sunflower seed butter and banana

3 certified GF rice cakes (_{21 g CHO) + 2 tbsp sunflower seed butter (}8 g CHO, ~7 g PRO, ~16 g FAT) + 1/2 banana (_{14 g CHO). Total:}43 g CHO, ~7 g PRO, ~16 g FAT, ~333 kcal. Slightly lower fat — add 5 g extra sunflower seed butter if available.

Sunflower seed butter must be DF and GF — verify label. Rice cakes must be certified GF.

Dinner (7:00–8:00 PM)

Target: ~25 g CHO · ~25 g PRO · ~35 g FAT · ~515 kcal

Second omega-3 window of the day. High fat, protein-sufficient, lower CHO. Dinner tonight is recovery from the tempo session, not a carbohydrate-loading meal. If lunch was Option A (salmon), dinner Option A provides a second omega-3 dose — strongly preferred for Hashimoto's anti-inflammatory priority. Eat before 20:00 to support jet lag reversal sleep timing ahead of tomorrow's support session and May 21 travel.

Option A — Baked salmon with sweet potato and roasted vegetables

Baked or pan-seared salmon fillet (_{150 g, cooked in olive oil — no butter) + 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, ~36 g FAT, ~532 kcal.

No dairy-based sauces. Season with lemon, garlic, fresh or dried herbs, and olive oil only.

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

Chicken thighs (_{150 g boneless, roasted or pan-cooked in olive oil — no dairy marinade) + 55 g dry certified GF pasta cooked (}38 g CHO) + 1 tbsp olive oil tossed through + cherry tomatoes + steamed spinach + 15 g walnuts (~10 g FAT).

Total approximate: ~43 g CHO, ~33 g PRO, ~25 g FAT, ~519 kcal. CHO above window target; reduce pasta to 40 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: ~7 g CHO · ~3 g PRO · ~5 g FAT · ~85 kcal

Light anti-inflammatory close. Keep it small. This is not a recovery top-up — the meal windows above have carried the full daily load. Small fat and antioxidant anchor before sleep.

Option A — Walnuts and blueberries

15 g walnuts (_{2 g CHO,}2 g PRO, ~10 g FAT) + 50 g fresh or frozen blueberries (_{8 g CHO). Total:}10 g CHO, ~2 g PRO, ~10 g FAT, ~135 kcal. Slightly above targets; the anti-inflammatory and omega-3 combination is the priority.

Option B — Small handful mixed nuts

20 g mixed nuts (almonds, walnuts, macadamia — no dairy-coated or honey-roasted with dairy) = ~4 g CHO, ~4 g PRO, ~13 g FAT, ~143 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 and/or dinner Option A) and walnuts (afternoon snack, evening snack). If both lunch and dinner use non-salmon options, add a certified GF/DF omega-3 supplement (algae-based or fish oil — verify DF capsule) with the largest meal.

Electrolytes — on bike: Sodium and potassium partially covered by gels and banana. Cool overcast conditions (9–14°C, RH 44–63%) mean moderate sweat loss. Add a certified GF/DF electrolyte tab (Nuun Sport Tube is GF and DF) or a pinch of salt to one bottle.

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

Total daily fluid:

Pre-ride: 500 ml water before leaving
During ride: 700–850 ml (increased vs yesterday: longer session at higher intensity; wind builds to 14 km/h midday)
Post-ride recovery through evening: 1.2–1.5 L
Daily total: 2.5–3.0 L minimum

Carry-forward

Yesterday's deficit context: May 18 logged 1,079 kcal / 190 g CHO / 46 g PRO / 22 g FAT against a 3,000 kcal plan. On-bike fueling and post-ride recovery are unconfirmed. Today is the first key quality session — arriving at the tempo reps with depleted glycogen from yesterday is the primary acute risk. Pre-ride meal and on-bike fuel are non-negotiable.
Fat floor: 127 g target today. With salmon (lunch or dinner Option A), walnuts, avocado, and olive oil across meals, this is achievable without extra effort. Two salmon meals in one day is the recommended pattern while in Edmonton with full kitchen access.
Log today fully: Pre-ride meal, on-bike fuel intake, post-ride recovery, lunch, snack, dinner, evening snack. Two consecutive fully logged days (May 18 and May 19) would substantially reset the baseline before the Toronto block.
Tempo reps — fueling note: 12-minute sustained efforts at 80–86% FTP are glycogen-dependent. Arrive at each rep fueled. Fuel in the warm-up, not just before the first rep. If the reps feel heavier than expected, under-fueling from yesterday is the first explanation to consider — not detraining.
Back status: No gym today. Note any back response during the seated tempo reps. If seated pressure aggravates symptoms, log it — this informs Wednesday's seated torque prescription (4 × 6 min, low-back-loading).
Travel setup: Edmonton to Toronto on May 21. Tonight's dinner and tomorrow's (May 20) fueling are the setup for the travel day. Wednesday support session (endurance with seated torque) and travel day both benefit from today's nutrition being complete.
Tomorrow (May 20): Support day — endurance with seated torque, 1:45–2:00, Z2 with 4 × 6 min seated torque at 70–78% FTP, 55–65 rpm. Lower CHO demand than today. Fat and protein remain the priority anchors.
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.

Last updated on 2026-05-19