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Nutrition Plan

Name: Sidney McGill
Date: Wednesday, May 20, 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; jet lag reversal is now night 5 Edmonton (14-hour phase shift from Shanghai) — appetite timing is still not fully reliable at local time. Tomorrow is a travel day (Edmonton to Toronto); travel-day pack list included at end of this plan.

Date 2026-05-20
Training day type Support
Sessions Endurance with seated torque (bike, Edmonton road) — Z2 with 4 × 6 min seated torque at 70–78% FTP, 55–65 rpm, 6 min easy between
Session structure 20 min warm-up → 30 min steady Z2 → 4 × (6 min torque 70–78% FTP 55–65 rpm + 6 min easy spin) → 30 min steady Z2 → 10 min cool-down
Duration 1:45–2:00
Location Edmonton, AB
Travel Travel tomorrow (May 21): Edmonton to Toronto flight. Travel pack list at end of this plan.
Weather Open-Meteo Edmonton (53.55°N, 113.45°W). High 13.6°C / Low 6.3°C. WMO daily 53 (moderate drizzle). Precipitation: 1.80 mm. Max wind: 21.0 km/h. Ride window (08:00–10:30): mostly overcast (WMO 3), 7–10°C, RH 64–78%, wind 10–15 km/h — manageable. Drizzle develops midday (~11:00–12:00, WMO 51–53), becoming moderate drizzle by 12:00 with wind building to 19–21 km/h through the afternoon. Start early: ride window closes before 11:00. Wind layer required; rain jacket accessible.
Hydration environment Cool and overcast. RH 64–78% during ride window, dropping to 48–57% midday. On-bike fluid target: 650–800 ml. Total daily fluid target: 2.5–3.0 L. Wind at 14–18 km/h increases convective cooling and sweat loss slightly despite the cool air.
Back status Unresolved since April 30 (20+ days; no athlete update). No gym session today. Seated torque is low-back-loading — note any change in symptoms during the torque reps. If back feels notably worse before the ride, reduce to 2–3 reps or hold the torque structure and ride as pure Z2 endurance.
Contingency May 19 session outcome unconfirmed (no TP data; no athlete report as of 20:00 MDT). Rolling-7-day contingency active: reduce to 2–3 torque reps if yesterday's response showed unusual heaviness.
Nutrition carry-forward May 19 logged 0 kcal / 0 g CHO / 0 g PRO / 0 g FAT as of 20:00 MDT (hard training day — first quality session of re-entry week — with zero confirmed intake). May 18 updated totals: ~1,566 kcal / 249 g CHO / 79 g PRO / 34 g FAT. Persistent fat deficit continues (34 g on May 18 vs 135 g target; 14+ consecutive days below floor).
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/2026-05-20.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 756 kcal 280 kcal 2,698 kcal
Harris-Benedict Revised 1,443 kcal 250 kcal 756 kcal 280 kcal 2,729 kcal
Cunningham (FFM ~50 kg est.) 1,600 kcal 250 kcal 756 kcal 280 kcal 2,886 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 756 kcal 6.5 MET × 62 kg × 1.875 hr (midpoint of 1:45–2:00; Z2 endurance with low-cadence torque support work; lower MET than yesterday's tempo)
TEF 280 kcal 10% of 2,800 kcal operating target
Average TDEE 2,771 kcal (2,698 + 2,729 + 2,886) / 3
Operating target 2,800 kcal Rounded up 29 kcal from average; support day — lower than yesterday's hard-day target; modest surplus appropriate given zero confirmed intake on May 19 and persistent nutrition deficit context
EA check 40.9 kcal/kg FFM (2,800 − 756) / 50; above 40 kcal/kg floor ✓; FFM is estimated — screen not automatically binding

Full-day macro targets

Macro Rate Target Energy % Total
Carbohydrate 5.0 g/kg × 62 kg 310 g 1,240 kcal 44%
Protein 1.7 g/kg × 62 kg 105 g 420 kcal 15%
Fat Remainder 127 g 1,143 kcal 41%
Total     2,803 kcal 100%

CHO rate 5.0 g/kg selected for support training day — Z2 endurance with torque blocks (45–60 g CHO/hr on-bike per rolling-7-day spec). Reduced from 6.0 g/kg (yesterday's hard day) to match lower total glycolytic demand; torque work is force-based not predominantly glycogen-dependent.

Protein rate 1.7 g/kg maintained; supports muscle repair and adaptation continuation after yesterday's unconfirmed hard session. No reduction warranted on a support day with cumulative nutrition deficit context.

Fat 127 g ≥ 100 g floor ✓. Salmon + walnuts + avocado + olive oil structure provides full coverage. Today's full-kitchen access is the last chance before the Toronto travel day tomorrow; two omega-3 windows (lunch and dinner) are the priority.

Macro Yesterday target Yesterday actual Diff Today target
Calories 3,050 kcal 0 kcal (3,050 kcal) 2,800 kcal
Carbs 372 g 0 g (372 g) 310 g
Protein 105 g 0 g (105 g) 105 g
Fat 127 g 0 g (127 g) 127 g

Yesterday actual: zero intake logged as of 20:00 MDT May 19 (hard training day; session outcome unconfirmed; intake status unknown — zero logged, not confirmed zero eaten). Yesterday target pulled from athlete/logs/daily-nutrition/2026-05-19.md.

Timing breakdown

Window Time CHO PRO FAT kcal
Pre-ride meal 07:00–07:30 55 g 15 g 10 g 370 kcal
During ride 09:00–11:00 85 g 0 g 3 g 367 kcal
Post-ride recovery Within 30 min of finish (~11:15–11:45) 50 g 20 g 7 g 343 kcal
Lunch 13:00–14:00 65 g 35 g 45 g 805 kcal
Afternoon snack 15:30–16:00 28 g 7 g 20 g 320 kcal
Dinner 19:00–20:00 22 g 25 g 35 g 503 kcal
Evening snack 21:00–21:30 5 g 3 g 7 g 95 kcal
Total   310 g 105 g 127 g 2,803 kcal

Pre-ride meal (07:00–07:30)

Target: ~55 g CHO · ~15 g PRO · ~10 g FAT · ~370 kcal

Start fed. Eat at least 1.5–2 hours before the ride. This is a support day — pre-ride CHO target (55 g) is lower than yesterday's hard-day target (75 g), matching the reduced glycolytic demand of a torque session. The torque reps are force-based; the pre-ride meal covers energy for the full endurance session. Do not skip given the May 19 intake uncertainty.

Option A — GF oats with banana and egg whites

Certified GF rolled oats (45 g dry, cooked with water) + 1 medium banana + 3 egg whites (cooked separately or stirred in off heat) + 1 tsp honey or maple syrup.

Approximate: ~58 g CHO, ~17 g PRO, ~4 g FAT, ~340 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 and egg

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

Approximate: ~65 g CHO, ~15 g PRO, ~15 g FAT, ~455 kcal. Slightly above CHO and FAT targets; acceptable on a support day if Option A ingredients are unavailable.

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 — 45 g CHO per hour

Total target: ~85 g CHO over 1:45–2:00. Rolling 7-day prescribes 45–60 g CHO/hr for this support session; 45 g/hr is the working rate. Lower than yesterday's tempo (60 g/hr) — support day with lower sustained glycolytic demand. Start fueling 30–40 min in. Torque reps at 55–65 rpm are force-based but the glycogen cost of 24 min total torque work at 70–78% FTP is real. Arrive at the first rep fueled, not empty.

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)

Total: ~70–80 g CHO at 1:45; add a third gel or extra dates if ride extends to 2:00.

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 (GF, DF — 25 g CHO, 100 kcal; reduce banana slightly if using). No gels containing dairy-derived proteins.

Option B — Dates and banana

  • 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 slower delivery — bring a gel as backup given today's wind conditions and variable effort intensity across the torque blocks.

Water: 650–800 ml total in bottles. Wind builds to 14–21 km/h through the ride — convective cooling is higher than yesterday despite similar temperatures. Add a certified GF/DF electrolyte tab (Nuun Sport is GF and DF) or a pinch of salt to one bottle. Dress for the cool and windy start (~7–8°C at 08:00).

Post-ride recovery (within 30 min of finishing)

Target: ~50 g CHO · ~20 g PRO · ~7 g FAT · ~343 kcal

Consume within 30 minutes of finishing the ride. No gym session today. The torque work creates real mechanical stress on the legs; recovery intake within the 30-minute window restores glycogen and initiates muscle protein synthesis. Even more critical given the May 19 intake uncertainty — the body has had no confirmed fueling in over 24 hours.

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) 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). Add a small handful of blueberries if available.

Approximate: ~55 g CHO, ~22 g PRO, ~3 g FAT, ~333 kcal.

Protein powder must be certified GF and dairy-free: Vega Sport (pea protein, GF, DF), Garden of Life Sport (GF, DF), or Sunwarrior. No whey, casein, or milk-derived protein.

Option B — Eggs on GF toast with banana

2 eggs (any style, olive oil — no butter) + 1 slice certified GF toast + 1 medium banana eaten immediately.

Approximate: ~47 g CHO, ~18 g PRO, ~14 g FAT, ~390 kcal. Appropriate if no protein powder is available. Slightly lower CHO than Option A — add a few extra dates or a drizzle of honey if choosing this option.

Lunch (1:00–2:00 PM)

Target: ~65 g CHO · ~35 g PRO · ~45 g FAT · ~805 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. Last full home-kitchen lunch before tomorrow's travel day — full salmon + avocado + walnuts structure is the strongly preferred choice.

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) + 100 g cooked jasmine or white rice (dry weight ~40 g, ~37 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 (~20 g CHO from veg). Finish with 20 g walnuts (~13 g FAT) on the side.

Approximate: ~61 g CHO, ~36 g PRO, ~46 g FAT, ~784 kcal.

No soy sauce unless certified GF tamari. No dairy-based dressings or marinades. Season with lemon, garlic, herbs, and olive oil only.

Option B — Tuna quinoa bowl with walnuts and avocado

1 can tuna in water (~150 g drained, ~32 g PRO, ~2 g FAT) + 85 g dry quinoa cooked (~48 g CHO, ~6 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.

Approximate: ~58 g CHO, ~42 g PRO, ~26 g FAT, ~626 kcal. Lower fat than Option A — add extra 1/4 avocado and 0.5 tbsp olive oil to approach the fat target.

Afternoon snack (3:30–4:00 PM)

Target: ~28 g CHO · ~7 g PRO · ~20 g FAT · ~320 kcal

Anti-inflammatory bridge before dinner. Clock-anchored — eat at 15:30–16:00 regardless of appetite. Jet lag reversal night 5: appetite cues are improving but meal timing should still be proactive. This snack also begins supporting the pre-travel fueling approach for tomorrow.

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.

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 than Option A — 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: ~22 g CHO · ~25 g PRO · ~35 g FAT · ~503 kcal

Second omega-3 window. High fat, protein-sufficient, lower CHO. This is a recovery and Hashimoto's support meal, not a carbohydrate-loading window. If lunch was Option A (salmon), dinner Option A provides a second omega-3 dose — strongly preferred. This is the last substantial home-cooked meal before tomorrow's travel day; prioritise quality fat and protein. Eat before 20:00 for jet lag sleep timing support.

Option A — Baked salmon with sweet potato and roasted vegetables

Baked or pan-seared salmon fillet (~150 g, olive oil — no butter) + 80 g sweet potato (roasted, ~16 g CHO) + roasted broccolini, asparagus, or green beans (drizzled with 1.5 tbsp olive oil, ~14 g FAT) + 1/4 avocado (~4 g CHO, ~8 g FAT) + lemon and herbs.

Approximate: ~20 g CHO, ~28 g PRO, ~36 g FAT, ~516 kcal.

No dairy sauces or butter. Season with lemon, garlic, 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) + 45 g dry certified GF pasta cooked (~31 g CHO) + 1 tbsp olive oil tossed through + cherry tomatoes + steamed spinach + 15 g walnuts (~10 g FAT).

Approximate: ~36 g CHO, ~33 g PRO, ~25 g FAT, ~491 kcal. CHO above window target; reduce pasta to 35 g dry if preferred. Lower fat than Option A — add extra olive oil or a few walnut halves.

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: ~5 g CHO · ~3 g PRO · ~7 g FAT · ~95 kcal

Light anti-inflammatory close. Keep it small — the meal windows above have carried the full daily load. Small fat and antioxidant anchor before sleep. Last snack before tomorrow's travel day; keep it easy to digest.

Option A — Walnuts and blueberries

15 g walnuts (~2 g CHO, ~2 g PRO, ~10 g FAT) + 40 g fresh or frozen blueberries (~6 g CHO). Total: ~8 g CHO, ~2 g PRO, ~10 g FAT, ~126 kcal. Slightly above fat target; the anti-inflammatory and omega-3 combination is the priority.

Option B — Small handful mixed nuts

15 g mixed nuts (almonds, walnuts, macadamia — no dairy-coated or honey-roasted with dairy) = ~3 g CHO, ~3 g PRO, ~10 g FAT, ~110 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 for the travel day tomorrow; coordinate medication timing with flight schedule.

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. This is especially important ahead of tomorrow's travel day when food quality cannot be guaranteed.

Electrolytes — on bike: Sodium and potassium partially covered by gels and banana. Wind conditions today (14–21 km/h) increase convective 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 salmon and 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: 650–800 ml (wind adds convective demand; slightly more than a calm cool day)
  • Post-ride through evening: 1.2–1.5 L
  • Daily total: 2.5–3.0 L minimum

Travel-day pack list (for tomorrow — May 21, Edmonton to Toronto)

Travel tomorrow is a full-day event (Edmonton airport, flight, Toronto arrival). No structured training. Fueling strategy: arrive in Toronto well-fed, not depleted.

Pack for the travel day:

  • 2 certified GF energy bars (Lärabar, RX Bar, or equivalent — verify GF/DF on current label; avoid bars with chocolate coatings that may contain dairy)
  • 1–2 portions medjool dates (small bag, ~8–10 dates; ~100–120 g CHO available if needed)
  • 1 small bag mixed nuts and/or walnuts (~40–50 g; portable fat and protein for airport/flight)
  • 1–2 bananas (carry-on — consume day-of)
  • GF/DF electrolyte tabs (Nuun Sport or equivalent) for the flight (add to water bottle post-security)
  • 1 empty reusable water bottle (fill post-security; prioritise hydration throughout the flight — cabin humidity is low, typically 15–20%)

Airport eating (GF/DF verified):

  • Most airports have sushi or rice bowl options that can be made GF/DF by omitting soy sauce — ask for tamari or skip sauce
  • Protein: grilled chicken, salmon, or hard-boiled eggs where available; avoid anything battered or sauce-heavy
  • Avoid: wraps, sandwiches, baked goods, anything with croutons, cream soups, or unclear sauces

On arrival in Toronto:

  • Do not rely on the travel day for nutritional quality — it is a logistics day
  • First Toronto meal: a real recovery meal with protein and fat sources (salmon, eggs, chicken); stock or order immediately on arrival
  • Early sleep on Toronto local time; hydrate fully before bed

Carry-forward

  • May 19 intake gap: Zero intake was logged for May 19 as of 20:00 MDT — a hard training day (first quality tempo session of the re-entry week). Today's support session is being prescribed into an unknown nutritional state. Pre-ride meal is non-negotiable. Even if May 19 fueling happened but went unlogged, the recovery picture entering today's session is uncertain.
  • Log today fully: Pre-ride meal, during-ride intake, post-ride recovery, lunch, snack, dinner, evening snack. This is the last full-kitchen day before the Toronto travel block. One complete logged day before travel directly informs Toronto week prescription.
  • Fat floor: 127 g target today. Full-kitchen day; salmon + walnuts + avocado + olive oil across lunch and dinner closes the persistent fat deficit. Two salmon meals is the preferred pattern.
  • Seated torque — back watch: Seated torque is low-back-loading (55–65 rpm at 70–78% FTP). If symptoms change during the torque reps, note it — this directly informs Friday's Toronto prescription (2 × 15 min tempo, first extended session of the Toronto block).
  • Contingency active: May 19 session outcome is unconfirmed. If the legs feel blunted or recovery is clearly incomplete, use the rolling-7-day contingency: reduce torque reps to 2–3 rather than the full 4. This is a support day — do not force the rep structure at the cost of the Friday Toronto session.
  • Tomorrow (May 21) — travel day: No structured training. Short walks and posture resets during transit. Brief movement reset on arrival only (hip opener, thoracic rotation, glute bridge, calf raises — skip if travel runs late). Eat regular meals; prioritise hydration; arrive fueled, not depleted. Travel-day pack list above.
  • Friday setup: First Toronto session is endurance with 2 × 15 min at 82–88% FTP. Today's fueling and tomorrow's travel-day fueling are both part of the Friday readiness equation.