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Nutrition Plan

Name: Sidney McGill
Date: Friday, May 22, 2026

Gluten-free and dairy-free — all meal options, snacks, during-session fuel choices, recovery options, and supplement suggestions must exclude gluten and dairy entirely. Hashimoto's thyroiditis remains an active nutrition constraint: prioritise consistent energy intake, adequate dietary fat, omega-3-rich foods, and low-friction meal timing after yesterday's travel day. Today is the first Toronto tempo session back after travel and it sits inside the June build toward Ghost of the Gravel, so the goal is to restart quality work without carrying the May 21 underfueling forward.

Date 2026-05-22
Training day type Hard
Sessions Endurance with 2 × 15 min tempo (bike, Toronto road)
Session structure 35–40 min steady endurance → 2 × 15 min at 82–88% FTP with 6 min easy between → steady Z2 to finish
Duration 2:05–2:20
Location Toronto, ON
Travel No travel today. Back at Toronto home base after yesterday's Edmonton → Toronto flight.
Weather Open-Meteo Toronto, athlete local 10:00 EDT: 11.3°C, apparent 6.8°C, RH 54%, WMO 2, wind 21.1 km/h, 0.0 mm precipitation. Daily high 15.6°C / low 5.9°C, WMO 3, 0.0 mm precipitation, max wind 27.8 km/h. Ride window 10:00–13:00: 11.3–14.0°C, apparent 6.8–9.4°C, RH 42–54%, no precipitation, wind 21.1–23.1 km/h.
Hydration environment Cool but notably windy. Sweat loss will feel lower than it is because of convective cooling. On-bike fluid target: 650–850 ml. Total daily fluid target: 2.5–3.0 L.
Back status Unresolved since April 30. Yesterday was a travel day with no athlete back-status update. Watch travel stiffness and any back response during the tempo blocks; shorten each rep to 12 min if travel fatigue or back heaviness is still obvious.
Nutrition carry-forward Yesterday actual: 535 kcal / 47.3 g CHO / 29.3 g PRO / 27.3 g FAT against 2,000 kcal / 170 g CHO / 105 g PRO / 100 g FAT. Only one meal was logged on the travel day. The May 20 completed day also finished below target, so today starts with a real cumulative fueling gap, not just a single light dinner.
Body mass ~62 kg (PROFILE.md body mass blank; carried from recent plans and daily logs)
FFM ~50 kg estimated (cautious 19% BF assumption; no measured value available)
TP evidence [data unavailable - local TrainingPeaks workspace export ends 2026-04-02 for activity evidence; today's context sourced from athlete/calendar/2026-05-22.md and athlete/rolling-7-day.md]
Reference status [data unavailable - references/document-template.md, references/energy-target-methodology.md, references/timing-targets.md, references/meal-option-guidelines.md, and references/product-verification.md are not present in the workspace; methodology and wording applied from the skill contract and recent plan patterns]

Daily energy target

[data unavailable - references/energy-target-methodology.md missing; using the same three-formula method and recent hard-day logic applied in the previous plans]

Formula BMR NEAT EEE (bike) TEF TDEE
Mifflin-St Jeor 1,412 kcal 250 kcal 958 kcal 310 kcal 2,930 kcal
Harris-Benedict Revised 1,443 kcal 250 kcal 958 kcal 310 kcal 2,961 kcal
Cunningham (FFM ~50 kg est.) 1,600 kcal 250 kcal 958 kcal 310 kcal 3,118 kcal
Item Value Notes
Mifflin-St Jeor BMR 1,412 kcal 10(62) + 6.25(174) − 5(27) − 161 = 1,411.5
Harris-Benedict Revised BMR 1,443 kcal 447.593 + 9.247(62) + 3.098(174) − 4.330(27) = 1,443.0
Cunningham BMR 1,600 kcal 500 + 22(50); FFM estimated from cautious 19% BF assumption
NEAT 250 kcal Home-base day, light normal movement outside training
EEE — bike 958 kcal 7.0 MET × 62 kg × 2.208 hr (midpoint of 2:05–2:20; tempo restart day with 2 × 15 min at 82–88% FTP)
TEF 310 kcal 10% of 3,100 kcal operating target
Average TDEE 3,003 kcal (2,930 + 2,961 + 3,118) / 3
Operating target 3,100 kcal Rounded up 97 kcal from average. Appropriate because yesterday's travel day logged only one meal, recent intake has remained below target, and tomorrow is the first long endurance ride of the rebuild.
EA screen 42.8 kcal/kg FFM (3,100 − 958) / 50; above 40 kcal/kg FFM floor. FFM is estimated, so the screen is informative rather than automatically binding.

Arithmetic check: 7.0 × 62 × 2.208 = 958.4 kcal EEE ✓ · (2,930 + 2,961 + 3,118) / 3 = 3,003.0 kcal average ✓.

Full-day macro targets

Macro Rate Target Energy % Total
Carbohydrate 6.0 g/kg × 62 kg 372 g 1,488 kcal 48%
Protein 1.7 g/kg × 62 kg 105 g 420 kcal 14%
Fat Remainder 132 g 1,188 kcal 38%
Total     3,096 kcal 100%

A hard-day carbohydrate rate of 6.0 g/kg is appropriate here: the session is not race-level load, but it is the first quality restart after travel and it leads straight into tomorrow's long ride. Protein remains at 1.7 g/kg to stabilise recovery consistency after the recent low-intake pattern. Fat stays high on purpose because May 18–21 never resolved the deficit and Hashimoto's support still benefits from deliberate fat intake, not incidental leftovers.

Macro Yesterday target Yesterday actual Diff Today target
Calories 2,000 kcal 535 kcal (1,465 kcal) 3,100 kcal
Carbs 170 g 47.3 g (122.7 g) 372 g
Protein 105 g 29.3 g (75.7 g) 105 g
Fat 100 g 27.3 g (72.7 g) 132 g

Yesterday target pulled from athlete/logs/daily-nutrition/2026-05-21.md. Yesterday actual pulled from athlete/logs/daily/2026-05-21.md.

Timing breakdown

Window Time CHO PRO FAT kcal
Pre-ride meal 08:00–08:30 EDT or as soon as practical before riding 65 g 20 g 10 g 430 kcal
During ride Across the full 2:05–2:20 session 130 g 0 g 0 g 520 kcal
Post-ride recovery Within 30–45 min of finish 55 g 25 g 7 g 383 kcal
Midday lunch anchor 13:30–14:30 55 g 25 g 42 g 698 kcal
Afternoon snack anchor 16:00–16:30 30 g 10 g 18 g 322 kcal
Dinner 19:00–20:00 25 g 20 g 45 g 585 kcal
Evening snack 21:00–21:30 12 g 5 g 10 g 162 kcal
Total   372 g 105 g 132 g 3,100 kcal

Arithmetic check: CHO 65 + 130 + 55 + 55 + 30 + 25 + 12 = 372 ✓ · PRO 20 + 0 + 25 + 25 + 10 + 20 + 5 = 105 ✓ · FAT 10 + 0 + 7 + 42 + 18 + 45 + 10 = 132 ✓.

Midday anchor notes after the ride:

  • Lunch target: ~55 g CHO / ~25 g PRO / ~42 g FAT. Best fit: salmon or chicken bowl with rice or potatoes, avocado, and olive oil. Nutrition-role review: approved for strict GF/DF and Hashimoto's context.
  • Afternoon snack target: ~30 g CHO / ~10 g PRO / ~18 g FAT. Best fit: fruit + walnuts, or certified GF rice cakes + sunflower seed butter. Nutrition-role review: approved for strict GF/DF and travel-recovery carry-forward.

Pre-ride meal (08:00–08:30)

Target: ~65 g CHO · ~20 g PRO · ~10 g FAT · ~430 kcal

Do not let the late travel reset turn this into a skipped-breakfast day. The session is long enough and quality-focused enough that the first 15 min tempo block should start with carbohydrate already available, not with breakfast still trying to happen on the bike.

Option A — Certified GF oats, banana, eggs, and maple

Certified GF oats cooked with water + 1 banana + 2 eggs + 1 tbsp maple syrup.

Approximate: ~68 g CHO, ~20 g PRO, ~11 g FAT, ~455 kcal.

GF/DF review: approved. Use only certified GF oats. No milk, yogurt, or butter.

Option B — Rice cakes, banana, and protein shake

4 certified GF rice cakes + 1 banana + 1 serving certified GF/DF protein powder shaken with water + 1 tbsp almond butter.

Approximate: ~63 g CHO, ~24 g PRO, ~10 g FAT, ~430 kcal.

GF/DF review: approved. Protein powder must be dairy-free and certified gluten-free. Almond butter must be free of dairy additives and gluten-containing cross-contact warnings.

During ride - 60 g CHO per hour

Target across the full ride: ~130 g CHO total.

This is the working floor, not the ceiling-to-ignore. The session is not an all-out race, but it is still over two hours with 30 min of controlled tempo. Given yesterday's travel-day shortfall and tomorrow's long ride, underfueling today would compound the exact pattern that has been limiting the week.

Option A — Carb bottle + gels + banana

1 × 750 mL bottle with ~40–45 g CHO + 2 certified GF/DF gels at ~25 g each + 1 medium banana.

Approximate: ~117–122 g CHO. If the ride extends toward 2:20 or the second tempo block starts feeling flat, add 2 medjool dates for another ~18 g CHO.

GF/DF review: approved with verification step. Because references/product-verification.md is unavailable, verify gel and drink-mix labels before use.

Option B — Dates + banana + carb bottle

8 medjool dates + 1 medium banana + 1 bottle carrying ~30–35 g CHO from a tolerated carb mix or maple-syrup-based homemade bottle.

Approximate: ~129–134 g CHO.

GF/DF review: approved. This is the cleanest whole-food-heavy option when labels are uncertain. Keep the dates easy to access and start fueling early, not only after the first tempo block.

Post-ride recovery (within 30–45 min)

Target: ~55 g CHO · ~25 g PRO · ~7 g FAT · ~383 kcal

This is the bridge into the rest of the day, not the full recovery solution. The priority is to stop the travel-day deficit from spilling into the post-ride window, then follow it with a real lunch.

Option A — Recovery shake + banana + maple

1 serving certified GF/DF protein powder mixed with water + 1 banana + 1 tbsp maple syrup + 2 medjool dates.

Approximate: ~56 g CHO, ~24–25 g PRO, ~3–4 g FAT, ~350–370 kcal.

GF/DF review: approved. If this option is used, make lunch deliberately fat-inclusive so the full-day target does not drift.

Option B — White rice, eggs, and fruit

200 g cooked white rice + 2 eggs + 150 g egg whites + 1 small banana or kiwi.

Approximate: ~55 g CHO, ~28 g PRO, ~10 g FAT, ~420 kcal.

GF/DF review: approved. Better if she is home and can eat immediately rather than relying on a shake.

Toronto home-base dinner (19:00–20:00)

Target: ~25 g CHO · ~20 g PRO · ~45 g FAT · ~585 kcal

Dinner is where the day closes the fat and energy gap, not where it tries to rescue missing ride fuel. Keep it simple, real, and fully compatible with the athlete's restrictions.

Option A — Salmon, potatoes, avocado, and vegetables

Baked or pan-seared salmon + roasted potatoes or sweet potato + green vegetables cooked with olive oil + avocado.

Approximate: ~25–30 g CHO, ~28–32 g PRO, ~40–46 g FAT, ~560–620 kcal.

GF/DF review: approved. Strongest dinner choice for Hashimoto's support, omega-3 coverage, and correcting the recent fat deficit trend.

Option B — Chicken thigh bowl with rice and olive oil

Chicken thighs + rice + avocado + greens + olive oil and lemon.

Approximate: ~25–35 g CHO, ~25–30 g PRO, ~35–45 g FAT, ~560–630 kcal.

GF/DF review: approved. Use only certified GF tamari if any soy-style seasoning is added. No creamy sauces.

Evening snack (21:00–21:30)

Target: ~12 g CHO · ~5 g PRO · ~10 g FAT · ~162 kcal

Keep it small and intentional. The point is to finish the day nourished enough that tomorrow's long endurance ride does not start from another overnight gap.

Option A — Walnuts and berries

20 g walnuts + 75–100 g berries.

Approximate: ~11–13 g CHO, ~3 g PRO, ~13 g FAT, ~170–190 kcal.

GF/DF review: approved. Best if dinner already covered protein well.

Option B — Small protein shake and a few nuts

1/2 serving certified GF/DF protein powder mixed with water + 10–15 g walnuts or almonds.

Approximate: ~6–10 g CHO, ~10–14 g PRO, ~7–10 g FAT, ~150–180 kcal.

GF/DF review: approved. Better option if dinner protein was incomplete.

Supplement and hydration notes

Nutrition-role review status for all food content above, including the lunch and snack anchors: approved.

[data unavailable - references/product-verification.md missing; verify all packaged gels, bars, drink mix, electrolyte tabs, breads, rice cakes, and protein powders against current labels before use]

  • Hydration target: 2.5–3.0 L across the full day.
  • On-bike fluid: 650–850 mL total. Toronto is cool today, but 21–23 km/h wind across the ride window will hide sweat loss.
  • Electrolytes: One GF/DF electrolyte serving in one bottle is appropriate, especially if breakfast lands late or if the ride starts after a coffee but before much fluid.
  • Caffeine: Fine early, but do not let coffee substitute for breakfast. One normal morning dose is enough on a cool windy day.
  • Thyroid medication: Keep the usual empty-stomach routine and avoid taking iron or calcium close to it.
  • Timing reset: Continue anchoring meals to Toronto local time. Appetite can still lag after travel even when legs are ready to ride.

Carry-forward

  • Primary task today: fully fuel the first Toronto tempo ride instead of using the session to "test" how little food works.
  • Recent pattern: May 20 and May 21 both finished below target; May 21 was especially light with only one logged meal. Today has to reverse that, not merely improve it slightly.
  • Ghost build context: this session is a rhythm-restart day pointing toward sustained gravel pressure, so consistent fueling matters as much as whether the tempo blocks feel smooth.
  • Tomorrow matters: Saturday is the first long endurance ride of the rebuild with higher hourly carbohydrate demand. Today's job is to arrive there fed, not to enter it carrying another unresolved deficit.
  • Logging priority: if the day becomes incomplete again, the most informative missing windows would be pre-ride intake, during-ride fuel, post-ride recovery, and dinner.