Coaching & planning · Coaching
Fuel, sleep, and recovery targets
How daily life targets periodize with rest, quality, and high-fuel training days.
Sleep, calories, macros, and hydration are not generic lifestyle tips — they are periodized to the training day, the same way your sessions are.
Day types
Targets shift with the day: rest, standard training, quality, or high-fuel endurance. Quality and long days typically ask for more carbohydrate and attention to sleep the night before.
Sleep
Targets rise before big days and when sleep debt accumulates. Treat the number as a coaching target, not a judgment — use it to plan evenings around key sessions.
Calories and macros
Energy needs follow estimated expenditure plus the session on the calendar. Longer and harder days get higher fuel targets; in-session fueling notes appear on long workouts.
Hydration and recovery
Hydration targets and recovery nudges sit alongside training so the "life" side of coaching matches the load you are carrying.
Same-day adjustments
If you overshoot planned load (extra ride, race, or long adventure), targets can adjust for the rest of the day. Check Home after unexpected sessions.
