I’ve been cycling for years but am new to trainerroad and structured training. I just started a “Grand Fondo” training plan with five workouts a week.
After reading this blog post, I concluded that I should be consuming 84-98g of protein (1.2-1.4g / kg body weight) and 420-700g of carbs (6-10g / kg body weight), with the left over calories as fat.
My workouts range from 350 calories on easy days to over 800 on harder weekend runs, and Garmin says my resting calorie goal is about 2,000, so I figure on average I should be consuming about 2500 calories/day.
Using the lowest end of both ranges recommended in the trainerroad blog post, I’m looking at about 420g carbs, 84g protein, and 50g fat, or 68% carbs, 14% protein, and 18% fat. So I set my macronutrient goals on myfitnesspal (which only goes in 5% increments) to 65% carbs, 15% protein, and 20% fat.
Does this seem like a reasonable daily target?
Thanks!
Edit to add: thanks for all the thoughtful and helpful answers! I’m excited to be part of such a supportive community!
I’m excited for you to get stuck into structured training! It’s great that you are carefuly considering your nutrition. It will go a long way in supporting the progress you will see when following your Training Plan.
The optimal macro nutrient distribution is unique to each individual so dialing in your nutrition will take a bit of time. The suggestions in the article you linked are useful starting points though.
We’ve had Dr Kyle Pfaffenbach on the podcast a few times recently. He is deeply immersed in the research on a daily basis, so lots of our athletes (including myself) have found his insghts to be extremely helpful and actionable. I will link to those episodes below.
Here are some takeaways:
Protein:
Your optimal protein intake will likely be in the range of 1.2-2.0 g/kg/BW. It’s best to start somewhere in the middle, and then adjust further down the line if necessary.
We’d suggest aiming for 1.5 g/kg/ BW initially.
Fat:
Most people find that somewhere between 1.2-1.4 g/ kg/BW is best for them.
You should not go lower than 1.1 g/ kg/ BW.
Fat is essential to hormonal health.
Your fat and protein needs should be stable irrespective of daily fluctuations in training volume. Carbohydrate requirements will vary with training volume.
Carbohydrate:
If you estimate that your daily average caloric requirement is 2500 calories, plan to hit your fat and and protein targets, and then fill the rest of the calories with carbohydrates.
Carbohydrate timing matters for performance. Make sure that you are fueling your hard workouts with carbohydrates (before and during).
If you are starting on the lower end (420 grams), I suggest you try gradually increasing this over time to see how much you can consume before your weight changes.
Keep track of your performance, energy levels, sleep and recovery. This will help inform where you should land.
Below are the conversations we have had with Dr Kyle Pfaffenbach, that I think you’ll find helpful:
Let me know if you have any other questions about this, or about getting started with TrainerRoad .
I always say there are 3 macronutrients of which 2 are essential and the third pays for my hobby (I’m amongst others a dentist). Avoid the carbs, especially on the bike during regular training sessions unless you want sponsor your dentist’s next bike… ĺif you are training for an event, start upping your carbs 4-8 weeks before your event)
There are proven benefits to getting enough carbs on the bike during regular training. That doesn’t necessarily mean funneling sugar water or gels at all times, or fueling for a short Z2 ride, although for some regular training, yes, absolutely it does. But the recommendation stands: Get enough Protein, Get Enough Fat, then take in the balance with carbs. Biased towards healthy carbs and whole foods off the bike, simple sugars on the bike where the workout demands it (Which for some, is a regular occurrence.) If you’re having trouble getting in enough carbs, you have to move towards more simple carbs to get the right balance.
Aiming for 65% carbs, 15% protein, and 20% fat with 2500 calories a day should support your training well. Just keep an eye on how you feel and adjust if needed. Good luck with your Grand Fondo training!
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