I am using the weight loss meal plan WITK 8-12 hour week meal plan and I would like to know if and how I should modify the breakfast to accommodate early morning rides.
I currently do all of my rides first thing in the morning. I do 3 weekday rides of structured training for 60 to 90 minutes starting at 6:45am with a TSS of 75-100. I also do a fast-paced Saturday group ride starting at 7:30 am for 3 to 4 hours with a TSS of about 250. I do an endurance ride of 2 to 2.5 hours on Sundays that starts at 8 am now and will start later in the day as the days get cooler with a TSS of about 100.
I usually wake up about 60 minutes before the rides and in the video on pre-ride nutrition, Lacey recommended a different nutrition strategy for someone in my scenario since I have limited time available before rides. She recommended that athletes should get about 35 carbs from some quick absorption sources: drink a 1/2 cup of oat milk, eat one cup of grapes, and have some coffee in the hour before a ride.
If I follow that recommendation, would I modify the meal plan’s breakfast after the ride and if so how?