Competition microcycle
Week 12 — competition · v2
High load
- Effective from
- 1969-12-26
- Published
- 1969-12-26
Energy
2650kcal
2518–2783
Carbohydrate
388g
349–446
Protein
94g
78–111
Fat
74g
Fluid
3200mL
Session fueling
Carbohydrate before the main session; water in sessions under 60 minutes.
Hydration
Fluid plan derived from the sweat test recorded on this athlete.
Meals & timing
- 07:00
Breakfast
97 g C · 24 g P · 19 g F · 800 mL
- 10:30
Pre-session
58 g C · 14 g P · 11 g F · 480 mL
- 13:30
Post-session meal
116 g C · 28 g P · 22 g F · 960 mL
- 16:30
Snack
47 g C · 11 g P · 9 g F · 384 mL
- 20:00
Evening meal
70 g C · 17 g P · 13 g F · 576 mL
Specialist notes
Targets pulled from the competition-block energy and high-day carbohydrate snapshots.