Mar222026March 22, 2026March 22, 2026by Masters TTRacer

Met with Sports Nutritionist to Refine Diet

Posted in Training Reports

PREPARATION 1.2 REPORT (03/16 – 03/22)

HIGHLIGHTS: I started a medically-supervised six-month weight loss program six weeks ago to slim down to my pre-accident weight of 163 pounds. My goal is to lose 15-20+ pounds over the next six months. I met with the program’s nutritionist a week into the program. It was obvious to her that I needed to chat with their sports nutritionist. She gave me a referral and I met with Nathaniel on Monday. Before our meeting, he requested my weekly training and food diary logs. I also referred him to this blog.

He gave me the following specific diet recommendations:

  • Aim for 2 meals and 2-3 snacks per day spaced every 2-4 hours, with at least 3 food groups per meal and 2 food groups per snack to promote adequate energy and protein intakes to support high activity level.
  • Aim for 30-40 grams of protein at each meal and snack.
  • Aim for 64-120 oz baseline fluid per day, and as needed, 16-24 oz per pound of sweat lost post training/competition to rehydrate.
  • Consume 30-50 grams of carbohydrate before training.
  • Consume 30-50 grams carbohydrate, 30-40 grams protein post training/competition to aid in muscle recovery.

Nathaniel also provided nutritional information about the importance of regular balanced meals and snacks, encouraged consuming fatty fish twice a week or taking 2 gram Omega 3 fish oil daily, and recommended a 5 gram daily dose of creatine monohydrate. (However, while undergoing treatment for atrial fibrillation, creatine is not recommended.)

Nathaniel wrapped up our meeting with four anthropometrics:

  • Consider non-scale victories like personal bests in time, speed, or weight with exercise, how your clothes fit, how it feels to move your body or climb a flight of stairs. Weight is only one metric of many when considering our health.
  • Aim for no more than 1-2 lbs of weight loss per week to prioritize fat loss while maintaining or building lean muscle.
  • Consider weighing yourself no more than once per week or every other week. Try to weight yourself at a similar day of the week, time of the day, and level of dress for the most consistent feedback.
  • Continue to include resistance/weight training in your week.

All indoor cycling sessions were completed with my recumbent trike on a Kinetic by Kurt Road Machine smart trainer + Rouvy application. Two strength resistance and three standing abdominal workouts were completed.

DETAILS:

  • Monday was a rest day off the bike. A floor climbing effort was completed.
  • Tuesday’s Time Trial Intervals (5 x 4/4 minutes) workout was 17.06 miles in 1:07:07. Average speed was 15.5 mph; maximum speed was 19.8 mph. Average power was 93 watts; maximum power was 160 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Wednesday’s Recovery – Endurance Blend Mixed workout was 13.79 miles in 0:56:00. Average speed was 14.8 mph; maximum speed was 18.2 mph. Average power was 83 watts; maximum power was 125 watts. A floor climbing effort was completed.
  • Thursday’s Endurance Miles – “Kitchen Sink” workout was 10.19 miles in 0:41:39. Average speed was 14.9 mph; maximum speed was 19.2 mph. Average power was 84 watts; maximum power was 205 watts. A 30-minute strength machine resistance workout, 15-minute standing abdominal strength workout, and a floor climbing effort were completed.
  • Friday’s Recovery – Endurance Miles workout was 10.21 miles in 0:45:00. Average speed was 13.6 mph; maximum speed was 28.1 mph. Average power was 70 watts; maximum power was 103 watts. A floor climbing effort was completed.
  • Saturday’s Fast Pedals Intervals workout was 16.18 miles in 1:02:00. Average speed was 15.7 mph; maximum speed was 18.7 mph. Average power was 93 watts; maximum power was 173 watts. A 15-minute standing abdominal strength workout and a floor climbing effort were completed.
  • Sunday’s Foundation Miles Medley (4 x 10/4 minutes) workout was 20.02 miles in 1:20:00. Average speed was 15.0 mph; maximum speed was 19.3 mph. Average power was 85 watts; maximum power was 126 watts. A floor climbing effort were completed.

BY THE NUMBERS:

  • Total Distance: 88.29 mi
  • Longest Ride: 20.02 mi
  • Total Time for Week: 8:14:30 (h:m:s)
  • Avg Speed: 14.9 mph
  • Max Speed: 28.1 mph
  • Avg Power: 85 watts
  • Max Power: 205 watts
  • Calories: 2,580 C
  • Avg Weight: 178.2
  • Chronic Training Load: 37 (0)