pilot wrapped
linda’s
Linda —
That’s a wrap! Thank you so much for being a dedicated Cadence participant. We’ve put together an overview of how you ⚡️fueled , 💪 trained, and 🏆 leveled up over the past six weeks. Take a look at your progress!
gameplan evolution
🍽️ calorie shift
Week 1: 1950 - 2150cal ⏭️ Week 6: 2000-2100 kcal
💡Over the weeks, we bumped your daily intake up a bit to meet your higher training demands and support recovery.
🍚 carbs
Week 1: 220-240g ⏭️ Week 6: 250-263g
💡Higher training volume = more energy needed!
🍗 protein
Week 1: 120-135g ⏭️ Week 6: 158-168g
💡Bumped protein up to support recovery, especially after your morning swims.
🥑 fats
Week 1: 65-72g ⏭️ Week 6: 52-55g
💡Reduced a little to prioritize carbs during your peak training.
💡We made these changes to match your shift into higher volume weeks — from early-morning swims to weekend brick workouts and a spontaneous sprint triathlon (casual 😏). Your energy and recovery needs ramped up, so your nutrition had to rise to meet them.
insights
biomarker
Your labs reflect a well-fueled, well-recovered training state — with a few key strengths and areas to keep on the radar*
*💡Important note on your biomarkers:
This report is not a medical diagnosis and isn’t intended to treat or replace any form of standard care. We strongly recommend sharing your full results with your primary care provider, especially if any biomarkers fall outside the typical range. They can help you make sense of the data in the context of your broader health history.
⭐️ optimized areas
Vitamin D (69 ng/mL)
You have an excellent range to support bone strength — especially with osteoporosis and training outdoors.
Ferritin (167 ng/mL)
Strong iron reserves, great for oxygen delivery during high-effort training like your swim-run-bike days.
CRP (0.26)
Inflammation is low — likely thanks to solid recovery meals, hydration, and smart stress management (like those post-workout naps!).
⚠️ keep in mind
Triglycerides:HDL ratio (2.91)
Slightly elevated — continuing to emphasize plant-based omega-3s (chia, flax, walnuts) and reducing ultra-processed fats will help.
TSH (0.27)
Below our recommended range - we recommend consulting with your PCP for discussion on this bio-marker and medical interventions.
Cortisol (14.4)
In the expected morning range, but with some energy dips noted (e.g., during intense work days), recovery will remain a top priority.
🧪 Continue to prioritize hydration and protein-rich meals after early sessions (like your 4:30am pre-workouts), especially when stress levels spike. These choices help buffer cortisol and stabilize energy.
cadence wins
Consistent fueling
You hit your meals even during busy work days and adapted with quick options (hello, protein shakes on the go!).
Strong body awareness
You recognized when dips in energy were stress-related — and adjusted recovery or hydration accordingly.
Protein intake boost
You upped your protein by ~30g/day without relying on red meat — leaning into seafood, eggs, lentils, and strategic snacks.
Training-aligned nutrition
From long weekend runs to midweek doubles, you consistently adjusted fueling before and after effort — including extra carbs the night before big sessions.
next steps
Some tips 📚 and tricks 🪄to take with you post-pilot so you can continue fueling your best self.
KEEP DOING:
Pre-workout fuel at 4:30am
Your timing and composition were spot on (toast + banana + protein or quick oats and a shake)!
Midday meal with complete protein
Think chicken, tofu, lentils, and pair with good quality carbs.
Electrolytes during long training
Hydration is key! Keep up with electrolytes to keep your energy up and dehydration at bay.
EXPLORE FURTHER:
Consider creatine
Creatine could be a helpful addition as training intensity increases — especially for strength gains and recovery.
Hydration strategies post-spin or long runs
Especially on days you noted fatigue (e.g. ‘I think I got dehydrated after spin… didn’t feel great after.’)
Post-season hormone check-in
To monitor thyroid markers and training load effects over time.
in summary…
Linda, you’ve been the definition of consistent: early mornings, long sessions, heavy work days— and still showing up to fuel and recover with purpose. You didn’t just ‘follow a plan’ — you tuned in, listened to your body, and made choices that aligned with your goals.
Your fueling is now in lockstep with your training. That’s no small feat.
💛 As always, let’s get it,
— Your Cadence Coaches