2026-05-19

Summary

Activities

Coach Luca

Readiness check

Received: No check-in (08:30 MDT) Sleep: Unknown. Jet lag night 3 Edmonton (14-hour shift from Shanghai). Prior nights: night 1 10.5h (rebound), night 2 6.5h. Back status: Not reported. Unresolved since April 30 (19+ days). Nutrition carry-forward: May 18 logged 1,079 kcal / 190g CHO / 46g PRO / 22g FAT against a 3,000 kcal target. On-bike fueling, post-ride recovery, and dinner all unconfirmed or unlogged. Fat at 22g for 14th consecutive day.

Morning plan notes

Readiness classification: Unconfirmed Triggers: No morning check-in; May 18 session outcome unconfirmed (no TP data, no athlete report); yesterday's intake substantially below targets with post-ride recovery and dinner unlogged; jet lag night 3 sleep quality unknown.

Specialist participation decision: Recovery (jet lag, back watch, session modification), Endurance (tempo structure, execution ceiling), Nutrition (yesterday's severe under-fueling; standalone plan exists; fueling guidance critical). Strength: not applicable today (no gym session per rolling-7-day).

Session confirmed: Tempo, 2:00-2:15. Warm up 30 min progressive. Conservative default given Unconfirmed: 2 x 8 min at 80-86% FTP, seated, 6 min easy between. Option to self-advance to 2 x 12 min if first rep responds well. Ceiling 86% FTP. Finish steady Z2.

Nutrition plan: Standalone daily nutrition plan confirmed present at athlete/logs/daily-nutrition/2026-05-19.md. Pre-ride breakfast 60-75g CHO essential given yesterday's deficit. On-bike 60g CHO/hr mandatory for quality session. Post-ride carbohydrate and protein within 30 min.

Hashimoto's watch: No active flare indicators. Fat floor at 22g for 14 consecutive days is a background concern; noted as ongoing but no acute action change today.

Weather: Open-Meteo Edmonton (53.55°N, 113.45°W) - high 15.6°C / low 4.2°C; WMO 55 (drizzle day); 1.4 mm precipitation; max wind 14.5 km/h. Morning ride window (09:00-11:15): overcast, 9-14°C, light wind 6-11 km/h. Drizzle develops ~12:00. Early start advised.

Attribution: /luca, /endurance, /recovery, /nutrition

Evening summary notes

Session-outcome certainty: Unconfirmed. No TrainingPeaks data available (TP access unavailable in this isolated composition session; legacy scripts absent). No athlete session report received as of 20:00 MDT. Missing TP evidence maps to Unconfirmed per hard rule - do not infer completion from the plan alone.

Morning note: Present. Morning plan delivered 08:31 MDT via Telegram (Message ID: 2386). Conservative default applied: 2 x 8 min primary, self-advance to 2 x 12 min if first rep responded well.

Specialist input today: No current-day Endurance or Recovery specialist log present. Nutrition section covers May 18 review only; no May 19 intake was logged as of 20:00 MDT. Coordinator-consolidated status placeholders written into ## Endurance and ## Recovery.

Rolling-7-day May 20: No change to entry. Endurance with seated torque plan stands. Contingency clause (reduce to 2-3 torque reps if Tuesday's response was heavy) remains active and cannot be resolved without today's session report.

Nutrition today: Zero intake logged for May 19 as of 20:00 MDT. Pre-ride meal, on-bike fueling, post-ride recovery, lunch, afternoon snack, dinner - all absent from today's daily log. Hard training day with no confirmed fueling. Flagged in evening note monitor section.

Hashimoto's watch: No new signals received. Fat floor deficit is now at least 15 consecutive days unverified. No acute intervention change.

Back status: No update received today. Still unresolved since April 30 (20+ days). Seated torque tomorrow is low-back-loading; flagged in evening note monitor.

Endurance

Recovery

Strength

Nutrition

Status

Review target: 2026-05-18. May 18 was the first full training day of Sidney's re-entry week — Z2 endurance 1:45–2:00 plus a 25–35 min return-to-strength session. Session outcome remains unconfirmed as of this morning (no TrainingPeaks data, no athlete session report received after the 12:38 bagel log). Two meals were logged: a pre-ride smoothie at 08:58 (567 kcal, 117g CHO, 28.7g PRO, 3.9g FAT) and a bagel with PB and jam at ~12:38 (512 kcal, 73.3g CHO, 17.3g PRO, 18g FAT). No on-bike fueling, post-ride recovery meal, or dinner were logged. Daily totals reached 1,079 kcal / 190g CHO / 46g PRO / 22g FAT against a 3,000 kcal / 341g CHO / 105g PRO / 135g FAT plan. May 18 is the fourteenth consecutive day without a complete confirmed nutrition record. Today (May 19) brings the first true quality session of the re-entry week — 2 × 12 min tempo at 80–86% FTP, 2:00–2:15 total. Whether Sidney is entering that session adequately fueled is the most pressing question this review cannot yet answer.

Observations

Pre-ride timing was strong. The 08:58 smoothie delivered 117g CHO and is well-placed relative to a morning ride start. That window was correctly handled for the first time in the re-entry block.
On-bike fueling was either absent or unlogged. A 1:45–2:00 Z2 session requires 45–60g CHO per hour minimum on the bike itself. Nothing between the smoothie (08:58) and the bagel (12:38) was logged — approximately a 3.5-hour gap across what should have been the bike session window.
Post-ride recovery and dinner are fully unaccounted for. If the Z2 ride was followed by 25–35 min of strength, the 30-minute post-ride carbohydrate and protein window was time-critical. No entry was received for it. No dinner was received at all.
Fat remains critically low at 22g against a 135g daily target — the fourteenth consecutive day. Hashimoto's T4→T3 conversion support depends partly on adequate fat from quality sources, and this has now been unverified across the entirety of the Shanghai block and the first two days home.

Recommendations

Today's tempo session (2 × 12 min, 80–86% FTP) demands better pre-session fueling than May 18 delivered. Pre-ride breakfast: 60–75g CHO, 1–2 hours before the bike. Do not skip it.
On-bike fueling is mandatory for a 2:00–2:15 tempo session: 60g CHO per hour minimum. Bars, gels, or drink — something that isn't nothing.
Post-ride recovery within 30 minutes of finishing: carbohydrate and protein. This window is even more critical today after the likely glycogen depletion from an under-fueled May 18.
Fat correction must start today. Olive oil, avocado, walnuts, salmon, eggs. 127g fat target is achievable if those sources appear at every meal. This is the fourteenth day the fat floor has not been verified — it cannot be deferred again.

Watch

If the May 18 Z2 ride ran as planned with only the pre-ride smoothie as fuel, approximately 814 kcal of bike energy expenditure was covered by 567 kcal of pre-activity intake with nothing confirmed on-bike. The bagel arriving at ~12:38 is post-session at best. This means Sidney may have gone through a full training session and a strength block on borderline fuel and then had no confirmed dinner. Entering today's quality session in that state is a meaningful risk.
A flat or early-threshold feel during today's tempo — especially in the first 8–12 min intervals — should be interpreted as a fueling signal before it is read as a fitness regression. The session has been written with a 2 × 8 min modification for poor-readiness mornings; that contingency exists precisely for this kind of situation.
Fat floor at 22g for 14 consecutive days represents compounding Hashimoto's risk. Thyroid hormone conversion support is not a single-day problem; the cumulative deficit is now in a range that warrants explicit daily attention, not a general reminder.
Session-outcome uncertainty for May 18 means carry-forward recovery quality is unquantifiable. If the session did not happen, today's tempo would be the first real load event in two weeks — a different readiness picture than if yesterday's Z2 + strength ran in full.

Carry-forward

Review target	Intake	Training context	Main gap	Carry-forward goal
2026-05-18	~1,079 kcal, 190g CHO, 46g PRO, 22g FAT (target: 3,000 kcal / 341g CHO / 105g PRO / 135g FAT)	Z2 endurance 1:45–2:00 + return-to-strength 25–35 min (first full training day of re-entry week; session outcome unconfirmed as of May 19 08:15 MDT)	No on-bike fueling, no post-ride recovery meal, and no dinner logged; fat at 22g against 135g target for 14th consecutive day; 36% of daily caloric target reached	Pre-ride breakfast 60–75g CHO before today's tempo session; fuel on the bike throughout (60g CHO/hr); add fat source at every meal; log the full May 19 day including dinner

Summary

Time	Item name	Calories	Carbs	Protein	Fats
12:30	Bagel sandwich, most likely with egg, spinach, and hummus	435 kcal	61.2 g	19.5 g	12.7 g
13:00	Bagel with peanut butter and jam	508 kcal	72.3 g	17.3 g	17.7 g
19:00	Half of a pizza	927 kcal	104.3 g	37.7 g	39.3 g
Total		1870 kcal	237.8 g	74.5 g	69.7 g

12:30

Message from Sidney:
Yesterday for lunch I had a bagel sandwich with an each, spinach, and hummus.

Metric	Value
Item	Bagel sandwich, most likely with egg, spinach, and hummus
Received	2026-05-20 14:34 MDT
Local	2026-05-20 14:34 MDT
Consumed	2026-05-19 ~12:30 MDT (lunch; reported next day)
Macros	Calories: 435 kcal Carbs: 61.2 g Protein: 19.5 g Fat: 12.7 g
Assumptions	“each” was interpreted as “egg,” as that is the most likely sandwich ingredient in this context; The sandwich used 1 standard plain bagel; Hummus portion was approximately 30 g
Implications	Multi-service comparison completed, aggregate estimate based on 3 service(s)
Status	Complete

Photo description: Yesterday for lunch I had a bagel sandwich with an each, spinach, and hummus.
Analysis services used: Local, Claude CLI, Codex CLI

Macro comparison

Metric	Local	Claude CLI	Codex CLI	Aggregate
Calories (kcal)	420	414	470	435
Protein (g)	19	18.5	21	19.5
Carbohydrate (g)	60	58.5	65	61.2
Fat (g)	12	12	14	12.7
Confidence	low	moderate	moderate	derived
Status	ok	ok	ok	3 services

Service notes

Field	Local	Claude CLI	Codex CLI
Food description	Bagel sandwich, most likely with egg, spinach, and hummus	Bagel Egg (assuming "an each" is "an egg") Spinach Hummus	Bagel sandwich with egg, spinach, and hummus
Portion summary	Bagel sandwich, most likely with egg, spinach, and hummus: 1 sandwich, approximately 200 g total, made from 1 plain bagel (100 g), 1 egg (50 g), spinach (20 g), and hummus (30 g)	Bagel: 100 g (standard medium bagel) Egg: 50 g (one large egg, likely fried or scrambled) Spinach: 15 g (a small handful of fresh leaves as sandwich filling) Hummus: 30 g (roughly 30 mL-equivalent spread) Bagel: 270 kcal, 10 g protein, 53 g carbohydrate, 2 g fat Egg: 90 kcal, 6 g protein, 1 g carbohydrate, 7 g fat Spinach: 4 kcal, 0.5 g protein, 0.5 g carbohydrate, 0 g fat Hummus: 50 kcal, 2 g protein, 4 g carbohydrate, 3 g fat	Bagel sandwich: 1 sandwich, estimated 220 g total
Assumptions	“each” was interpreted as “egg,” as that is the most likely sandwich ingredient in this context The sandwich used 1 standard plain bagel Hummus portion was approximately 30 g Spinach amount was small, approximately 20 g No cheese, oil, butter, or additional sauce was included	"An each" interpreted as "an egg"; this is the most likely intended ingredient given context Bagel assumed to be a standard plain medium bagel (_{100 g) Egg assumed cooked with minimal added fat (e.g. fried in a light coating or scrambled dry) Hummus spread assumed to be a standard thin layer (}30 g) Spinach assumed to be fresh raw leaves	Assumed “each” means one egg Assumed one medium plain bagel Assumed about 50 g hummus Assumed a small amount of spinach, about 15 g No added cheese, meat, butter, or oil assumed
Uncertainty notes	The main uncertainty is the ingredient written as “each.” If this was not egg, the estimate could change materially. Bagel size and hummus quantity could also shift the total by roughly 80 to 150 kcal.	If "an each" refers to something other than an egg, the protein and fat totals would change materially Bagel size varies widely (80–130 g); a large bakery bagel could add 50–100 kcal If the egg was cooked in butter or oil, fat could increase by 3–5 g Hummus portion on a sandwich can range from 15–50 g depending on preference	Bagel size and hummus amount could materially change the estimate.
Raw-output reference	local.md	claude-cli.md	codex-cli.md

Aggregate estimate

Calories: 435 kcal
Protein: 19.5 g
Carbohydrate: 61.2 g
Fat: 12.7 g
Aggregate method: simple mean across 3 successful service(s)

13:00

Message from Sidney:
I also ate a bagel with pb and jam.

Metric	Value
Item	Bagel with peanut butter and jam
Received	2026-05-20 14:34 MDT
Local	2026-05-20 14:34 MDT
Consumed	2026-05-19 ~13:00 MDT (lunch/snack; reported next day)
Macros	Calories: 508 kcal Carbs: 72.3 g Protein: 17.3 g Fat: 17.7 g
Assumptions	Assumed one standard plain bagel of about 95 g; Assumed a moderate peanut butter spread of about 30 g; Assumed a moderate jam spread of about 20 g
Implications	Multi-service comparison completed, aggregate estimate based on 3 service(s)
Status	Complete

Photo description: I also ate a bagel with pb and jam.
Analysis services used: Local, Claude CLI, Codex CLI

Macro comparison

Metric	Local	Claude CLI	Codex CLI	Aggregate
Calories (kcal)	510	500	515	508
Protein (g)	18	17	17	17.3
Carbohydrate (g)	72	70	75	72.3
Fat (g)	17	18	18	17.7
Confidence	moderate	moderate	moderate	derived
Status	ok	ok	ok	3 services

Service notes

Field	Local	Claude CLI	Codex CLI
Food description	Bagel with peanut butter and jam	Bagel with peanut butter and jam	Bagel with peanut butter and jam
Portion summary	Bagel with peanut butter and jam: 145 g total, estimated as 95 g bagel, 30 g peanut butter, 20 g jam	Plain bagel: ~95 g (standard medium bagel) Peanut butter: ~32 g (typical spread for one bagel) Jam (fruit preserves): ~20 g (typical spread) Bagel: 260 kcal, 10 g protein, 50 g carbohydrate, 1.5 g fat Peanut butter: 190 kcal, 7 g protein, 7 g carbohydrate, 16 g fat Jam: 50 kcal, 0 g protein, 13 g carbohydrate, 0 g fat	Bagel: 100 g Peanut butter: 32 g Jam: 20 g
Assumptions	Assumed one standard plain bagel of about 95 g Assumed a moderate peanut butter spread of about 30 g Assumed a moderate jam spread of about 20 g Assumed the bagel was not buttered in addition to the peanut butter and jam	Standard plain medium bagel (~95 g), not a large bakery-style bagel Regular creamy peanut butter, not a reduced-fat or natural variety Standard fruit jam/preserves with sugar Spread amounts are typical home-preparation quantities	Assumed one medium plain bagel Assumed a typical spread of peanut butter and jam Calories are broadly consistent with macro totals using 4/4/9 conversion factors
Uncertainty notes	The main uncertainty is the amount of peanut butter and jam used, plus the bagel size and type, which could materially change the estimate.	Bagel size is the largest variable; a large bakery bagel (_{130 g) would add}100 kcal and ~20 g carbohydrate. Peanut butter amount can vary significantly by personal preference, potentially doubling fat and calories from that component.	The estimate could change materially if the bagel was large, heavily spread, or made with enriched or sweetened ingredients.
Raw-output reference	local.md	claude-cli.md	codex-cli.md

Aggregate estimate

Calories: 508 kcal
Protein: 17.3 g
Carbohydrate: 72.3 g
Fat: 17.7 g
Aggregate method: simple mean across 3 successful service(s)

19:00

Message from Sidney:
For dinner I ate have of this pizza.

Metric	Value
Item	Half of a pizza
Received	2026-05-20 14:34 MDT
Local	2026-05-20 14:34 MDT
Consumed	2026-05-19 ~19:00 MDT (dinner; reported next day from attached pizza photo)
Macros	Calories: 927 kcal Carbs: 104.3 g Protein: 37.7 g Fat: 39.3 g
Assumptions	Assumed a typical takeaway or restaurant-style pizza rather than a thin-crust specialty pizza or deep-dish pizza; Assumed the half eaten was approximately half of a whole medium-large pizza; Assumed moderate cheese and mixed standard toppings, with no unusually high-fat meat load or extra cheese
Implications	Multi-service comparison completed, aggregate estimate based on 3 service(s)
Status	Complete

Photo description: Half of a pizza from the attached photo; exact toppings and crust style are unclear from the available reference.
Analysis services used: Local, Claude CLI, Codex CLI

Macro comparison

Metric	Local	Claude CLI	Codex CLI	Aggregate
Calories (kcal)	1000	1000	780	927
Protein (g)	40	40	33	37.7
Carbohydrate (g)	110	110	93	104.3
Fat (g)	44	44	30	39.3
Confidence	low	low	low	derived
Status	ok	ok	ok	3 services

Service notes

Field	Local	Claude CLI	Codex CLI
Food description	Half of a pizza	Half a pizza (toppings and crust style unspecified)	Half pizza, toppings and crust style unclear
Portion summary	Half of a pizza: ~400 g	Half a pizza: ~375 g (assuming a standard medium ~30 cm pizza, total weight ~750 g)	Half pizza: 300 g
Assumptions	Assumed a typical takeaway or restaurant-style pizza rather than a thin-crust specialty pizza or deep-dish pizza Assumed the half eaten was approximately half of a whole medium-large pizza Assumed moderate cheese and mixed standard toppings, with no unusually high-fat meat load or extra cheese Calorie estimate is broadly consistent with the macro estimate using standard conversion factors	Pizza is a standard medium (~30 cm) with a regular-thickness crust Toppings assumed to be a typical cheese or cheese-and-meat combination (e.g. margherita or pepperoni), as no toppings were specified Standard tomato sauce and mozzarella base Not deep-dish or stuffed crust Half is approximately four slices of an eight-slice pizza	Estimated as half of a typical medium prepared pizza Assumed mixed toppings with cheese and a standard crust Portion estimated from common real-world pizza serving sizes
Uncertainty notes	The biggest sources of uncertainty are pizza size, crust thickness, cheese amount, and toppings. A thinner and lighter pizza could be materially lower, while a thicker crust or meat-heavy pizza could be materially higher.	Toppings are the largest variable: a plain cheese pizza could be ~15–20 % lower in calories and fat, while a meat-lovers or extra-cheese pizza could be ~20–30 % higher. Pizza size (small vs large) and crust style (thin vs deep-dish) could shift the estimate by ±300 kcal or more. If the specific pizza can be identified, the estimate could be significantly refined.	Toppings, crust thickness, cheese amount, and actual pizza diameter could materially change the estimate.
Raw-output reference	local.md	claude-cli.md	codex-cli.md

Aggregate estimate

Calories: 927 kcal
Protein: 37.7 g
Carbohydrate: 104.3 g
Fat: 39.3 g
Aggregate method: simple mean across 3 successful service(s)

Messages

Morning plan

Today's Plan

**Readiness:** Unconfirmed - no morning check-in received; May 18 session outcome unconfirmed; yesterday's intake was well below target with post-ride recovery and dinner unlogged.

**Today's plan:**
Tempo session, 2:00-2:15. Road, Edmonton. Warm up 30 min progressive. Given unconfirmed readiness, start with 2 x 8 min at 80-86% FTP, seated and smooth, 6 min easy between. If the effort through the first rep feels controlled and legs are responding, extend the second rep to 12 min. If not, hold at 8 min for both reps and finish with steady Z2 to time. Ceiling is 86% FTP throughout - tempo, not threshold. Keep it seated and smooth.

**Fueling:**
Your daily nutrition plan is ready. Yesterday's intake was substantially below target, which makes today's pre-ride fueling non-negotiable. Pre-ride breakfast: 60-75g carbohydrate, 1-2 hours before leaving - do not skip it. On-bike: 60g carbohydrate per hour for the full session, bars, gels, or drink mix. If the first interval feels flat or unexpectedly hard at a controlled effort, yesterday's fueling deficit is the most likely cause before fitness. Post-ride: carbohydrate and protein within 30 min of finishing.

**Weather:**
Edmonton 🌦️
15.6°C / 4.2°C, overcast with drizzle developing midday

Morning window is workable: 9-14°C, overcast, light wind (6-11 km/h). Drizzle develops around noon with heavier rain possible this evening. Start by 09:00 to complete the full ride before conditions deteriorate. Wind layer recommended; keep a rain jacket accessible.

**Monitor:**
- No morning check-in today. If you're feeling notably flat, heavily fatigued, or back soreness has escalated overnight, stay with 2 x 8 min and send a note after the ride.
- Seated tempo loads the lower back. If back symptoms increase during the intervals, reduce to Z2 effort and hold that for the rest of the ride.

/luca
/endurance
/recovery
/nutrition

Nutrition review

May 18 was the first day back on the bike with a real training demand, and you logged two meals — that's the first confirmed intake day in two weeks. The pre-ride smoothie was well-timed and well-built: 117g of carbohydrate before a long Z2 session is exactly right. The problem is what came after. No on-bike fuel, no post-ride recovery meal, and no dinner were logged, and the day finished at roughly 1,080 kcal against a 3,000 kcal training target. Fat tracked at 22g. The session outcome itself is still unconfirmed on our end. All of that matters today, because this morning is the first quality session of your re-entry week.

**What went well:**
- The pre-ride smoothie covered the carbohydrate pre-loading window correctly — timing and content were both on point for a session of this length.
- Two confirmed meals marks the first real logging day since before Shanghai. The pattern is starting.

**What needs work:**
- On-bike fueling was absent or unlogged. A ride that long needs fuel during it, not just before. One pre-ride meal doesn't sustain 1:45–2:00 at Z2 effort plus a strength session.
- Fat has been critically low for 14 consecutive days — 22g yesterday against a 135g target. Quality fat sources need to appear at every meal today: olive oil, avocado, walnuts, eggs, or salmon.

**Tomorrow's goal:**
Fuel today's tempo session the right way: pre-ride breakfast with 60–75g of carbohydrate 1–2 hours before the bike, active fueling on the bike for the full 2:00–2:15 (60g CHO per hour — bars, gels, or drink), and a recovery meal with carbohydrate and protein within 30 minutes of finishing. Log it.

**Next step:**
Eat before you ride — oats, toast with fruit, or similar — and bring enough on-bike fuel for the whole session. If last night's dinner was light, that makes this pre-ride breakfast even more important. Don't leave for the ride without both the food in your stomach and the fuel in your pocket.

/luca
/nutrition

Evening summary

Evening Summary

Today's session outcome is unconfirmed. No session report or TrainingPeaks data has been received as of this evening. The planned session was a 2:00-2:15 tempo ride with 2 x 8-12 min at 80-86% FTP.
Certainty: Unconfirmed

**Feedback:**
Session quality cannot be assessed without a report. Whether the full structure ran, whether the self-advance to 2 x 12 min was taken, and how the legs and back responded are all unknown. Even a one-line note from you after any session is useful - it directly informs the next day's prescription.

**Recovery:**
Tonight is jet lag night 4 in Edmonton. Focus on sleep timing: aim to be in bed before 22:00 and keep light exposure low after 21:00. If dinner has not happened yet, eat before sleep - a proper meal is part of tonight's recovery, especially if the session ran as planned. Hydrate to pale urine before bed.

**Tomorrow preview:**
Wednesday: endurance with seated torque, 1:45-2:00. Steady Z2 throughout with 4 x 6 min seated torque blocks at 70-78% FTP, 55-65 rpm, 6 min easy spinning between. This is a support day, not a second hard session. On-bike fueling: 45-60g CHO per hour. Note any back response during the torque reps.

**Monitor:**
- Session outcome today is unconfirmed. A note on how it went will directly shape tomorrow's torque prescription.
- No intake logged today. If dinner has not happened, eat before sleep.
- Back soreness unresolved since late April. Seated torque tomorrow is low-back-loading. If symptoms have changed today, note it before the ride.

/luca

Blocked messages

System

Time	Message
08:00	nutrition-daily-plan cron ran. Standalone daily nutrition plan generated and saved at `athlete/logs/daily-nutrition/2026-05-19.md`. Training day type: hard — first key quality session of re-entry week; tempo with 2 × 12 min at 80–86% FTP (bike, Edmonton road), 2:00–2:15, no gym session today. Operating energy target: 3,050 kcal. Macro targets: 372 g CHO / 105 g PRO / 127 g FAT. EA: 42.6 kcal/kg FFM (above 40 kcal/kg floor; FFM estimated — screen not automatically binding). EEE: 7.0 MET × 62 kg × 2.125 hr = 921 kcal (bike only). Average TDEE: 2,961 kcal from three formulas (Mifflin 2,888 / Harris-Benedict 2,919 / Cunningham 3,076); operating target rounded up 89 kcal for first hard session of re-entry week. Context: yesterday's actual intake (1,079 kcal / 190 g CHO / 46 g PRO / 22 g FAT) was substantially below May 18 targets (3,000 kcal / 341 g CHO / 105 g PRO / 135 g FAT); on-bike fueling and post-ride recovery for May 18 unconfirmed; CHO elevated to 6.0 g/kg today to match hard day demand; fat 127 g target addresses persistent fat deficit (22 g logged yesterday); Hashimoto's anti-inflammatory priority maintained (salmon × 2 meal options, walnuts, avocado, olive oil, blueberries); jet lag reversal night 3 Edmonton (14-hour shift from Shanghai; meals anchored to clock, not appetite); back soreness unresolved since April 30 (19+ days; no gym today; seated tempo back-response noted as watch item for Wed torque session); travel context: Edmonton through May 20, flight to Toronto May 21. 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). Weather: Open-Meteo Edmonton (53.55°N, 113.45°W) — high 15.6°C / low 4.2°C; WMO 55 (drizzle day); precipitation 1.4 mm; max wind 14.5 km/h; morning ride window (09:00–11:15): overcast, 9–14°C, RH 44–63%, wind 6–11 km/h — manageable; drizzle develops ~12:00, heavier rain possible 19:00. Hydration target: 2.5–3.0 L; on-bike 700–850 ml. Session sourced from `athlete/calendar/2026-05-19.md` and `athlete/rolling-7-day.md` (TP not available). Travel pack list omitted (travel is May 21 — not today or tomorrow). Reference files unavailable (energy-target-methodology.md, timing-targets.md, meal-option-guidelines.md, document-template.md, product-verification.md — [data unavailable — reference dir not found]); methodology applied from skill spec and prior plan context. Yesterday nutrition plan available at `athlete/logs/daily-nutrition/2026-05-18.md` — yesterday target values pulled for comparison table. Nutrition role review gate completed internally before writing food-content sections — all meal options, snack options, during-session fuel, recovery choices, supplement notes reviewed and confirmed GF ✓ DF ✓ Hashimoto's-compatible ✓. Nutrition role review: approved. No Telegram sent.
08:15	nutrition-daily-review cron ran. Review target: 2026-05-18 (Z2 endurance 1:45–2:00 + return-to-strength 25–35 min; session outcome unconfirmed — no TP data, no athlete report after 12:38 MDT; logged intake: ~1,079 kcal / 190g CHO / 46g PRO / 22g FAT against 3,000 kcal / 341g CHO / 105g PRO / 135g FAT target; on-bike fueling unconfirmed; post-ride recovery and dinner unlogged; 14th consecutive day without complete confirmed nutrition data). Internal nutrition review written into `## Nutrition` in this file (2026-05-19) under `### Status`, `### Observations`, `### Recommendations`, `### Watch`, `### Carry-forward`. Athlete-facing nutrition review body saved under `## Messages` -> `### Nutrition review`. Main gap: no on-bike fueling, no post-ride recovery meal, and no dinner logged; fat at 22g against 135g target for 14th consecutive day; 36% of daily caloric target reached. Carry-forward goal: pre-ride breakfast 60–75g CHO before today's tempo session; fuel on-bike 60g CHO/hr; add fat source at every meal; log full May 19 day. No athlete message sent — delivery held for Coach Luca review and send. Contributors: luca, nutrition.
08:22	athlete-comms: APPROVE - Nutrition review. Approved nutrition review for May 18 training day. Message delivered. Delivered: yes. Channel: telegram. Account: athlete. Target: 8761249729. Message ID: 2385.
08:30	morning-plan cron ran. Day type: first key quality session of re-entry week (tempo, 2:00-2:15, 2 x 8-12 min at 80-86% FTP). Readiness: Unconfirmed (no morning check-in; May 18 session outcome unconfirmed; yesterday's intake 1,079 kcal vs 3,000 kcal target; post-ride recovery and dinner unlogged; jet lag night 3 sleep quality unknown; back unresolved 19+ days). Conservative default applied: 2 x 8 min as primary prescription with self-advance option to 2 x 12 min if first rep responds well. Standalone nutrition plan confirmed at athlete/logs/daily-nutrition/2026-05-19.md. Weather: Open-Meteo Edmonton high 15.6°C / low 4.2°C, WMO 55 (drizzle), morning window (09:00-11:15) overcast 9-14°C, wind 6-11 km/h - manageable; drizzle from ~12:00. Hashimoto's watch checked: no acute flare indicators; fat floor deficit ongoing (14 consecutive days). Specialist participation: recovery, endurance, nutrition. Morning plan body saved under `## Messages` -> `### Morning plan`. Coach Luca rationale saved under `## Coach Luca` -> `### Morning plan notes`. No delivery. Wake notification sent. Contributors: luca, endurance, recovery, nutrition.
08:31	athlete-comms: APPROVE - Morning plan. Approved morning plan for May 19 tempo session. Message delivered. Delivered: yes. Channel: telegram. Account: athlete. Target: 8761249729. Message ID: 2386.
10:15	Athlete message received: Sidney retroactively logged May 18 dinner (pho with sliced beef). Item processed through nutrition-intake pipeline and written to `athlete/logs/daily/2026-05-18.md` at `### 19:00`. May 18 updated daily totals: ~1,566 kcal / 249g CHO / 79g PRO / 34g FAT. Nutrition reply sent. Contributors: luca, nutrition.
10:15	athlete-comms: APPROVE - Nutrition reply. Approved nutrition reply for May 18 dinner (pho with sliced beef), logged retroactively. Delivered: yes. Channel: telegram. Account: athlete. Target: 8761249729. Message ID: 2398.
12:30	nutrition item logged with local, Claude, and Codex analysis; raw artifacts saved under athlete/data/nutrition-analysis/raw/2026-05-19/1230
13:00	nutrition item logged with local, Claude, and Codex analysis; raw artifacts saved under athlete/data/nutrition-analysis/raw/2026-05-19/1300
19:00	nutrition item logged with local, Claude, and Codex analysis; raw artifacts saved under athlete/data/nutrition-analysis/raw/2026-05-19/1900
20:00	evening-summary cron ran. Session outcome: Unconfirmed (no TP data; TP MCP and legacy scripts unavailable in isolated cron session; no athlete session report received as of 20:00 MDT). No May 19 intake logged as of 20:00 MDT. Coordinator-consolidated status notes written into ## Endurance and ## Recovery (no current-day specialist input from either role). Rolling-7-day May 20 entry unchanged; contingency clause active pending session report. Evening summary body saved under ## Messages -> ### Evening summary. Specialist participation: Coach Luca only (no specialist analysis produced for this pass; plan-file context only).
20:01	athlete-comms: APPROVE - Evening summary. Approved evening summary for May 19. Session outcome unconfirmed; recovery and tomorrow torque session preview included. Message delivered. Delivered: yes. Channel: telegram. Account: athlete. Target: 8761249729. Message ID: 2402.

Notes

Open items

Last updated on 2026-05-20