jmechy could probably give you better insight since I just spent the weekend racing with him.

However, most days...

wake up around 5:30, immediately have Kashi Golean cereal

Around 6:00-7:30 ride for 45-90 minutes at medium to high intensity. ~600-1200 kJ

At work, maybe 9:00 - 10:00 have "second breakfast". Usually something high protein & carb w/low fat. Favorite lately is veggie omelette with a tiny dusting of cheese. Sometimes I use egg beaters but lately I've been using real eggs. Did you know that you can cook an omelette in the microwaeve?



Sometimes I'm in a rush, especially if I have a morning meeting, I'll heat up something premade. I prefer to use fresh ingredients because it's less sodium, among other reasons. Some examples: Kim and Scott's Pretzels, Amy's Tofu Scramble, Cedarlane omelette, or something similar.

If not I'm riding again at lunch I'll tend to have something with a little more fat to keep me satisfied, but if I am I don't like to have much fat so soon before riding again, so I'll plan my second breakfast accordingly. I also keep tangerines, apples, and bananas and snack on those between meals.

Riding at lunch is usually fairly short but high intensity. 800-900kJ in 45-60 minutes is pretty typical. When I get back I like to my office I like to make a protein/recovery shake. Kashi golean shake mix is my current preference. I blend it up with ice and mix in a cookie (e.g. trader joe's jo-jo's; like oreos) for flavor and texture.

Regardless of whether I ride at lunch, later in the afternoon I'll have lunch, something solid/real food. Some lean protein like chicken in a wrap with lettuce, tomatoes, etc.

Often I'll break down and have some kind of candy/sweets in the afternoon. There is a candy bowl at work and sometimes I take a few pieces.

If I ride in the evening (just starting again with the time change) I'll have a bar while I ride and may have a little extra food in the afternoon. When I get home I'll scrounge around the house for random stuff. I'm more of a grazer, don't really eat "dinner" per se. I get lazy and often each frozen/prepared meals. One of my favorites is Cedarlane burritos or various Amy's dishes. What I have in the evening is too variable to really say.

However, in the late evening, and often throughout the night/early morning, I'll wake up hungry and go have snacks such as Promax protein bars.

I haven't logged it in a while but last time I did it was about 3500 calories per day, on average. It's hard to keep up with eating enough sometimes and so ironically on recovery days I end up eating more.