SATUR SUNDA

DAY/ Y/
MOND TUES WEDN THUR FRI
MEAL ENDUR ENDUR
AY DAY ESDAY SDAY DAY
ANCE ANCE
RIDE* RIDE*

PRERI
DE + Refer to the Ride-Specific Fueling Guidelines for preride and on-bike
ON- nutrition choices tailored to easy, hard, and endurance days.
BIKE

Cocon
Mapl
Banana- ut Eggs and
Nutty Fruity e Nutty
BREA Berry Quino Whole
Oatmeal Oatmea Berry Oatmeal
KFAST Smoothi a Grain
Bowl l Bowl Kam Bowl
e Yogurt Toast
ut
Bowl

Banana
Crack and Dressed
Cracker Yogurt
Crackers Yogurt ers Chocolat Potato
s and and
SNACK and and and e Milk (30 to 60
Hummu Berrie
Hummus Berries Hum (30 to 60 minutes
s s
mus minutes postride)
postride)
 Grille
d
Chicke Grilled
n Chick Chicken
Chicken Sandw Smoked Savory en Sandwic
Maple
LUNC Primave ich Salmon Sandwi Prim h served
Berry
H ra Rice served Rice ch avera with
Waffles
Bowl with Bowl Wrap Rice veggies
veggie Bowl and
s and hummus
humm
us

Crudi
Crudit Crackers
Fruit Fruit tés
és and Turkey and Fruit
SNACK and and and
Hum Wrap Hummu and Nuts
Nuts Nuts Hum
mus s
mus

Oven-
Roasted
Grilled
Salmon
Turkey
and
Burger Zesty
Chick Baked
Mediter Spicy with Spaghett
DINNE Hibachi en Sweet
ranean Thai Oven- i and
R Stir-Fry Fajita Potato
Bulgur Curry Baked Meatball
s Fries
Fries and s
with
Steamed
Steamed
Spinach
Vegetabl
es
* This plan assumes your endurance riding days will be Saturdays and Sundays.
If they’re not, swap the Saturday/Sunday meals for other days.