Fuel Smarter, perform better with Team EF Coaching
You can have the right training plan and still fade halfway through a ride. Knowing you need to fuel is the easy part. The hard part is knowing what to eat, when to start, and how much to carry when the ride gets longer or the pace gets harder.
Maybe you've hit the final climb with nothing left. Maybe you've finished a long ride and realized you barely ate. Or maybe you're preparing for a race and want a clear plan before you roll up to the start line.
Team EF Coaching's 1:1 sports nutrition consultation is built around those real riding situations. It gives you time to look at your current fueling habits, talk through what you're training for, and build a practical approach for training days, long rides, and key events.
No generic meal plan. No guesswork from one ride to the next. Just clear fueling guidance built around the way you actually ride.
The right approach depends on your training load and lifestyle, not on a one-size-fits-all plan. Good fueling starts long before you fill your bottles: meal timing, your schedule, your training, and your event goals all shape a useful strategy.
How the 1:1 consultation works
It starts with a 30-minute call. Spencer Miller from the Team EF Coaching nutrition team will help you set up your Cronometer Pro profile, talk through your goals, and explain what to focus on from day one.
Over the next two to three weeks, you'll log what you eat and drink in Cronometer Pro (a full month is included). This gives you an accurate picture of your current habits instead of relying on memory or assumptions.
With that baseline in hand, you'll have a 60-minute follow-up call with Spencer to review your daily eating habits and talk through practical options, including meal timing and training-day fueling.
After the call, you'll receive written guidance by email. This may include suggestions for fueling during training and races, based on the goals and information you've shared. You'll leave with a clearer understanding of your habits and ideas you can put into practice straight away.
Practical cycling fueling guidance
How much you need to consume depends on how hard you're riding and how much time you have to digest. As a rule, more riding means more carbohydrates.
Before a big effort, a carb-focused meal two to three hours out gives you time to digest. On longer rides, some cyclists build toward 60 to 90 grams of carbohydrate per hour once their gut can handle it. Afterward, a meal with carbs and protein supports recovery.
Your needs also shift between hard, easy, and rest days, and race prep starts well before race morning. Hydration, fiber, and meal timing matter as much as what's in your jersey pockets. Whatever you change, test it in training first, never on race day.
The consultation turns these starting points into a plan that fits your schedule, your training, and the way you like to eat.
Your 1:1 sports nutrition consultation includes:
A 30-minute consultation call
A 60-minute follow-up review
One month of Cronometer Pro
A review of your current eating and fueling habits
Practical guidance on meal timing and training-day fueling
General guidance on carbohydrate and protein intake across hard, easy, and rest days
Guidance on fueling before, during, and after key events
A custom action plan delivered by email
The real value is time: time to look closely at your habits, ask better questions, and leave with written guidance you can use. The goal is fueling that feels straightforward and fits the way you train and live.
Your 1:1 sports nutrition consultation is $240, one time, with no subscription. You've put in the training. Now give it the fuel it deserves.