The purpose of this blog post will be to show in pictures, what a typical training days worth of monitoring and eating looks.

First lets look at how I slept the night before

IMG_0606

After I wake up, I typically wait about 30 minutes before testing on the Omegawave. During this time I take our dog Ollie for a walk, start the coffee brewing, and any other domestic activity which needs to be completed.

IMG_0608

IMG_0607

Once my Omegawave test is completed and I see how ready I am to train, I then select a workout for the day. Based on this test and subjective feelings I am going to do a 3 hour ride with intensity based on a heart rate between 125-152.

IMG_0597

Now its time for coffee

I am planning on leaving for my ride at 1:00, so about 3 hours prior to my session this was my first meal. Steel cut oatmeal with chia seeds, 2 scrambled eggs, and two slices of whole wheat toast with olive oil and Parmesan cheese.

IMG_0598

Then about an hour prior to the session I will take in about 1.5 liters of H2O.

IMG_0600

Since the intensity of the ride will not be that hard today I will only be focusing on hydration and limited carb intake. The total carb count in the water bottles I am taking is 60g and one gel just in case I run low on energy.

IMG_0599

Here is overview of my training session via Garmin.

Screenshot-2015-11-23_08.55.31

Keeping my post workout nutrition very basic and simple. 40g of protein and one piece of fruit (today it was a pear). Plus 2.5-3 liters of H2O

IMG_0601 IMG_0602

Then about 2 hours after the post workout meal it is dinner time. Tonight we began with a charcuterie board with selected meats, cheeses,nuts, and fruit.

IMG_0603

After this I moved to dinner which consisted of home made tomato soup, cottage cheese, whole wheat bread, red wine, and olive oil.

IMG_0605

And then to end the evening I had a few slices of home made brownies

IMG_0609

There you have it, over view of sleep the night before, readiness testing via the Omegawave, workout selection, and the nutritional makeup to support the day.

If you would like to have a personalized training program set up for you contact me to begin today. I can be reached via e-mail at markmclaughlin5@gmail.com

RESULTS. PERIOD.