SAMPLE DAY ONE:
Meal One: Toast with Almond Butter, 2g of fish oil, 65mg of Iron.
Workout one: 3 hour ride with Intervals (2000-2400 kilojoules); intake of ~1000 calories in Powerbar Perform and Powergels.
Finish ride within 30 minutes of swim practice; Eat bar in the car going to swim practice
Workout two: 4500 meters @ Masters. One Gel at the end of the warm up and another 200 calories of Perform during the swim session.
Meal two: 4 eggs with goat cheese and spinach. Bowl of oatmeal with walnuts, raisins and chopped fruit.
Couple hours off.
Meal three: Toast with almond butter
Workout three: 60 minute fartlek run
30 minutes before dinner: plate of raw carrots, cucumbers and tomatoes.
Meal four: Green chile chicken with rice, black beans, avocados, onions, tomatoes and cilantro. Probably two big bowls. Dark chocolate after.
Later: Couple pieces of fruit and almonds.
SAMPLE DAY TWO
Meal One: Toast with almond butter
Workout One: 5 hour steady state ride; 4000+ kilojoules. Consume ~2000 calories of Powerbar perform, gels, and a bar or two. Probably a Sprite at one stop midway as well.
5-10 minute break before run; consume 2 gels just before run starts.
45 minute steady state run; consume 300 more calories of Perform and gels.
Meal Two: Two breakfast burritos with whole wheat tortillas, eggs, potatoes, salsa, grilled vegetables and guacamole. 2-3 glasses of orange juice.
Couple hours off.
Just before starting swim; 2 bananas.
3000 meter easy swim; 45 minutes.
30 minutes before Meal three same plate of raw veggies as above.
Meal three: Steak (medium rare), grilled potatoes in olive oil; grilled onions, mushrooms and bell peppers in olive oil. Dark chocolate afterwards.
Later: same as above; some fruit, almonds, etc. based on any extra hunger.
I eat other things as well, but this is a pretty good example of what my training days look like. During some of my easier days of the week, you might see a similar style to my main meals, but less supplemented sports nutrition as energy output is much lower.