Nutrition Tracker Memory
Current Goal (Mar 9 - May 3, 2026)
Objective: Lose 2-3kg before Half Ironman 70.3 (May 3)
Timeline:
- March (Weeks 5-8): Target 0.5kg/week loss = 2kg (98kg → 96kg)
- April (Weeks 9-12): Maintenance during taper = 0-1kg natural loss (96kg → 95-96kg)
Strategy:
- 500 cal/day deficit on low/medium training days
- Maintenance or small deficit on high training days (recovery priority)
- Zero alcohol in April (currently 2-3x/week, 2 pints each = 800-1,200 cal/week)
Athlete Profile
- Name: Craig
- Current weight: 98kg (Mar 9, 2026)
- Previous loss: Lost 10kg initially, plateaued at 98kg
- Training load: Week 5 = 930 TSS, ~20h (BUILD 2 phase)
Nutrition Baseline
Protein shakes (2x/day):
- 100-150ml full fat milk
- Rest water
- Banana or berries
- Protein powder
- Total: ~700 cal/day, ~70g protein
Alcohol:
- 2 pints, 2-3x/week = 800-1,200 cal/week (~170 cal/day average)
- Plan: Reduce to 1x/week late March, zero in April
Estimated daily intake: 3,000-3,500 cal (maintaining at 98kg with high training load)
Tracking Started
Mar 9, 2026: Nutrition tracking agent activated
Key Notes
- Nutrition data files:
../../files/nutrition/(daily logs, summaries, targets) - Training plan files:
../../files/tri-training/plan.md,../../files/tri-training/MEMORY.md(read for TSS/session context) - Don’t restrict during peak weeks (Weeks 5-8 = high volume, recovery critical)
- Coordinate with tri coach if fatigue/performance drops
- Track EVERYTHING for first week - establish accurate baseline