Ramping Up: Why your “Base Phase” needs more color, not more protein.
The Quick Talk
The Goal: Scale your caloric intake to match your increasing training hours.
The Lever: Focus on Complex Carbohydrates; keep protein and fats steady based on your body weight.
The Result: Maximized glycogen stores and faster recovery without the “metabolic lag” of over-fueling.
The Shift: From Off-Season to Base
As we transition out of the off-season and training volume begins to climb, the natural instinct is to assume we need more of everything. We increase our miles, so we increase our portions.
However, to maintain metabolic efficiency during this ramp-up, we need to be surgical about what we are increasing. When your training jumps from 5 to 12 hours a week, your caloric demand spikes—but your structural demand (protein for muscle repair) remains relatively stable.
The Two Rules of the Ramp
- Carbohydrates = The Work: This is your primary lever. As volume goes up, your intake of clean, complex carbohydrates (oats, sweet potatoes, ancient grains) must scale to match the glycogen burn.
- Protein & Fat = The Foundation: These values are tied to your lean body mass, not your mileage. Unless you are actively building new muscle tissue, these levels should remain consistent even as your plate gets larger.
Avoid the “Protein Trap”
Don’t fall into the common mistake of over-consuming protein and fats during a volume ramp. This can lead to digestive sluggishness and a “heavy” feeling during intervals. Instead, volume-match your fuel. If the ride is longer, the bowl gets bigger—but keep the ratios skewed toward the energy that actually powers the pedals.