Your biggest nutrition limiter is very likely carbohydrate availability, not a lack of supplements. For a 74 kg cyclist riding 12–15 hours/week, repeatedly fading after ~2.5 hours is a classic situation where increasing carbohydrate intake before and during long rides can produce a much larger performance return than adding another supplement. Your 14-week objective should therefore be: Fuel the work → train harder → recover better → arrive at week 14 with full glycogen stores and no late-ride bonk. The IOC also emphasizes that supplements are secondary to a sound nutrition program and that only a relatively small number have strong evidence for performance benefits. > Important: You didn't provide sex or height, so I can't responsibly give a single BMR/TDEE number. I can, however, establish a highly practical cycling-specific energy and macro target from your 74 kg body mass and training load. If you give me height and sex later, I can calculate your BMR/TDEE more precisely. --- 1. NUTRITION STRATEGY FOUNDATION Your athlete profile Age: 34 Weight: 74 kg Sport: competitive amateur road cycling Training: 12–15 h/week Structured intensity: 3 interval sessions/week Long rides: 1–2/week Competition: 120 km gran fondo Time to event: 14 weeks Goal: podium Weight goal: maintain ~74 kg Primary problem: severe fatigue/bonking after ~2.5 h Performance goal: ~8% power improvement Your nutritional priority hierarchy 1. Adequate total energy 2. Adequate carbohydrate 3. Correct intra-ride fueling 4. Adequate protein 5. Hydration/sodium 6. Sleep/recovery 7. Ergogenic supplements Do not attempt to achieve the 8% power improvement by losing weight. At this training volume, an aggressive calorie deficit could compromise training quality and recovery. --- Energy target A useful starting framework: Day Target energy Rest/recovery ~2,400–2,700 kcal Easy 60–90 min ~2,800–3,100 Interval day ~3,100–3,500 2–3 h endurance ~3,300–3,800 3–5 h long ride ~3,800–4,500+ These are starting ranges, not laboratory TDEE measurements. The key is that your intake should rise with training load rather than forcing yourself to eat the same number of calories every day. Weight-control rule Target: 74 kg ± 0.5 kg If your 7-day average weight starts falling consistently, add ~150–250 kcal/day, primarily carbohydrate. If weight rises for 2–3 consecutive weeks without a deliberate increase in training, reduce ~100–200 kcal/day. --- Macronutrient targets Protein 1.6–1.8 g/kg/day For 74 kg: 120–133 g/day I'd target approximately 130 g/day. Spread across 4–5 feedings rather than consuming most of it at dinner. Aim for approximately: 25–35 g protein per meal/feed. --- Carbohydrate This is where I would make the biggest change. Recovery/easy day 4–5 g/kg ≈ 300–370 g Normal training day 5–7 g/kg ≈ 370–520 g Heavy/long training day 7–9 g/kg ≈ 520–665 g You do not need 600 g every day. Instead, carbohydrate availability should follow training demand. --- Fat Generally: ~1.0–1.2 g/kg ≈ 75–90 g/day Keep fat somewhat lower immediately before and during hard/long rides because excessive fat/fiber can slow gastric emptying. --- Your most important change: ride fueling For rides >2 hours: Start fueling immediately Don't wait until you feel hungry. Start around 20–30 minutes into the ride. Build toward: 75–90 g carbohydrate/hour For particularly long/high-intensity sessions, experienced athletes with a well-trained gut can potentially use higher amounts, but 75–90 g/h is an excellent initial target for you. For a 4-hour ride: 300–360 g carbohydrate during the ride. That's dramatically different from the common recreational-cyclist strategy of having a banana and a bottle of sports drink. --- 2. SEVEN-DAY MEAL PLAN These are practical targets rather than laboratory-exact numbers. Portions should be adjusted to your actual training duration and bodyweight response. DAY 1 — INTERVAL DAY Target: ~3,300 kcal | 500 g CHO | 130 g protein | 80 g fat Breakfast Oats Banana Honey Greek yogurt Berries Coffee ~750 kcal | 120 g CHO | 30 g protein Pre-workout — 60–90 min White bread Jam/honey Banana Sports drink ~400 kcal | 85 g CHO | 8 g protein During workout For ~90 min: 40–60 g CHO/hour Post-workout Rice Chicken Vegetables Fruit Low-fat yogurt ~700 kcal | 110 g CHO | 40 g protein Lunch Rice Lean beef Vegetables Fruit ~650 kcal | 90 g CHO | 30 g protein Dinner Pasta Tomato sauce Chicken/tuna Salad Bread ~650 kcal | 95 g CHO | 35 g protein --- DAY 2 — EASY ENDURANCE Target: ~2,900 kcal | 400 g CHO | 130 g protein | 80 g fat Breakfast Oatmeal + milk + banana + eggs + toast ~650 kcal Pre-ride Banana + toast with honey ~250 kcal During ~40–50 g CHO/h Post-ride Chocolate milk + fruit + sandwich ~450 kcal Lunch Rice + chicken + vegetables + fruit ~650 kcal Dinner Potatoes + salmon + vegetables + bread ~650 kcal Evening Greek yogurt + cereal ~250 kcal --- DAY 3 — HARD INTERVAL DAY Target: ~3,300–3,500 kcal Breakfast Oats Banana Honey Yogurt Toast ~750 kcal Pre-workout Bagel/toast + jam + banana ~400 kcal During 50–70 g CHO/h Post-workout Rice + chicken + fruit + yogurt ~650 kcal Lunch Pasta + lean meat + bread + fruit ~700 kcal Dinner Rice + fish + vegetables ~600 kcal Evening Cereal + milk ~250 kcal --- DAY 4 — RECOVERY DAY Target: ~2,500–2,700 kcal Breakfast Eggs + wholegrain toast + fruit + yogurt Lunch Rice + chicken + vegetables Snack Greek yogurt + berries + nuts Dinner Potatoes + fish + vegetables Evening Milk + fruit Carbohydrate can fall to roughly: 300–350 g Protein remains approximately: 125–135 g This is where you reduce fuel—not on your hard training days. --- DAY 5 — INTERVAL DAY Target: ~3,300 kcal Breakfast Oats + banana + honey + yogurt Pre-workout Toast/bagel + jam + sports drink During 50–70 g CHO/h Post Rice + eggs/chicken + fruit Lunch Pasta + lean beef + vegetables Dinner Rice + fish + vegetables + fruit Evening Greek yogurt + cereal Target: ~450–500 g carbohydrate --- DAY 6 — LONG RIDE This is your most important nutrition day of the week. Target: ~3,900–4,500+ kcal depending on ride duration 2–3 hours before Large carbohydrate-focused breakfast: Oats Banana Honey White toast Jam Yogurt Coffee Target: 100–150 g carbohydrate Keep fiber/fat moderate. --- 15–20 minutes before Optional: 20–30 g carbohydrate Examples: gel banana sports drink --- During the ride Hour 0–1 75–90 g CHO Hour 1–2 75–90 g CHO Hour 2–3 75–90 g CHO Hour 3+ 75–90 g CHO/hour Do not wait for hunger. A practical hourly combination: 500–750 ml sports drink 1 gel half/whole banana carbohydrate bar/rice cake The exact combination doesn't matter as much as hitting the carbohydrate target. --- Example 4-hour fueling Per hour: 30 g sports drink 25 g gel 20–30 g solid carbohydrate ≈ 75–85 g/h Over 4 hours: 300–340 g carbohydrate This is probably the single most important intervention in your entire program. --- Immediately after Within approximately 30–60 minutes: 30–40 g protein 80–100 g carbohydrate fluids sodium Example: Rice + chicken + banana + sports drink --- Dinner Large carbohydrate recovery meal: Pasta/rice lean protein vegetables bread fruit --- DAY 7 — LONG ENDURANCE / RECOVERY If riding 2–3 h: ~3,300–3,700 kcal Use: 60–80 g CHO/h If you're tired from Saturday, make this an easier ride and prioritize recovery. --- 3. WORKOUT NUTRITION SYSTEM Pre-workout 3–4 hours before Target: 1–4 g carbohydrate/kg For you: 75–300 g carbohydrate The higher end is appropriate for a major long/hard session. Protein: 20–30 g Keep fat and fiber moderate. --- 30–60 minutes before If needed: 20–40 g carbohydrate Examples: banana gel sports drink toast + honey --- Intra-workout Session CHO target <60 min easy usually unnecessary 60–90 min 30–60 g/h 90–150 min 50–75 g/h >2.5 h 75–90 g/h Race 75–90+ g/h after gut training Your current bonking strongly suggests that your >3-hour rides should move toward the upper end. --- Train your gut Don't suddenly consume 90 g/h on race day. For the next 3–4 weeks: Week 1: 60 g/h Week 2: 70 g/h Week 3: 80 g/h Week 4+: 80–90 g/h Practice the exact products and flavors you intend to use in the gran fondo. This matters because gastrointestinal tolerance is trainable. --- Hydration A reasonable starting point: 400–800 ml fluid/hour Then individualize based on sweat rate, weather and body mass changes. For a hot/humid Malaysian environment, you may need considerably more than a cyclist training in a cool climate. Don't simply drink as much water as possible. Excessive plain-water intake can dilute blood sodium. Use an electrolyte/sodium-containing drink during long/hot sessions. --- Sweat-rate test Before a long ride: 1. Weigh yourself naked. 2. Record fluid consumed. 3. Record urine produced if practical. 4. Ride for 2 hours. 5. Weigh yourself again. 6. Account for fluid consumed. Approximate sweat loss: pre-ride weight − post-ride weight + fluid consumed − urine Divide by hours. This gives you a personalized hydration target. --- Protein synthesis Aim for approximately: 25–35 g high-quality protein × 4–5 feedings/day Examples: eggs milk Greek yogurt chicken fish lean beef whey One serving before bed can be useful: 25–40 g protein especially after a demanding training day. --- 4. COMPETITION/PODIUM STRATEGY Your 120 km event is close enough that we should treat the next 14 weeks as a structured build. 24–48 hours before Increase carbohydrate. Approximately: 7–10 g/kg/day For you: 520–740 g carbohydrate/day The exact amount depends on race duration and taper. Do not interpret carbohydrate loading as eating unlimited junk food. Use: rice pasta bread potatoes oats fruit sports drinks low-fiber cereals Reduce very high-fiber foods shortly before competition if they cause GI problems. --- Race morning Approximately 3–4 hours before: 2–3 g/kg carbohydrate For 74 kg: 150–220 g carbohydrate Example: oatmeal banana honey toast + jam yogurt sports drink Then: 20–30 g carbohydrate ~15 minutes before start --- Race fueling I'd target: 80–90 g CHO/hour Don't wait until the final third. The race should essentially become a carbohydrate delivery problem. For example: Every 20 minutes: consume ~25–30 g carbohydrate. That makes the strategy automatic. --- Caffeine For competition, consider: 2–3 mg/kg For 74 kg: 150–220 mg around 45–60 minutes before. You do not necessarily need the traditional 3–6 mg/kg dose. Lower doses can be effective and may reduce anxiety, GI symptoms and sleep disruption. The IOC evidence review supports caffeine for endurance performance and notes that lower doses can also be useful during exercise. Test this repeatedly before race day. --- Post-race First 60 minutes: 80–100 g carbohydrate + 25–40 g protein Then eat a normal carbohydrate-rich meal. If another hard session occurs within 24 hours, recovery carbohydrate becomes particularly important. --- 5. SUPPLEMENT PROTOCOL Tier 1 — highest priority 1. Carbohydrate Not technically a supplement, but it is your #1 performance aid. Sports drink, gels, chews and carbohydrate powder are simply practical delivery systems. Priority: ⭐⭐⭐⭐⭐ --- 2. Caffeine 150–220 mg pre-race Potentially another small dose during prolonged competition if tolerated. Priority: ⭐⭐⭐⭐⭐ --- 3. Protein powder Not mandatory. Use whey when convenient to hit your ~130 g/day target. 25–30 g serving Priority: ⭐⭐⭐⭐ --- Creatine Evidence is strong, particularly for repeated high-intensity work, strength and power. The IOC consensus describes typical maintenance at 3–5 g/day. For you: 3–5 g creatine monohydrate daily However, there's a cycling-specific consideration: creatine can increase body mass through water retention. That may be undesirable for a cyclist focused heavily on climbing. Therefore: Optional rather than mandatory. Given your podium goal, I'd prioritize carbohydrate fueling first. --- Beta-alanine Potentially useful for repeated high-intensity efforts. Typical protocol: ~4.8–6.4 g/day divided into smaller doses for approximately 8–12 weeks. The main side effect is paresthesia/tingling, which can be reduced by splitting doses. The IOC consensus supports beta-alanine for sustained high-intensity exercise but considers the evidence less universal than for caffeine. Priority: ⭐⭐⭐ --- Nitrate/beetroot Potentially useful for endurance/high-intensity performance. Typical acute strategy: ~5–9 mmol nitrate 2–3 hours before The IOC review reports potential improvements in some time-trial/high-intensity scenarios, although individual response varies. Priority: ⭐⭐⭐ Trial before competition. --- What I'd actually use If budget-conscious: Essential carbohydrate powder/gels electrolytes caffeine whey protein if convenient Optional nitrate/beetroot beta-alanine creatine Don't waste money on BCAA supplements "fat burners" testosterone boosters detox products exotic recovery supplements proprietary pre-workouts with undisclosed doses The IOC specifically recommends assessing the overall nutrition program first and trialling performance supplements during training rather than introducing them at competition. For a competitive cyclist, use products with credible third-party testing where possible because contaminated supplements can create an anti-doping risk. --- 6. LABS & BIOMARKERS Given your training volume, I'd discuss these with your physician/sports physician: Basic CBC ferritin transferrin saturation serum iron B12 folate vitamin D comprehensive metabolic panel kidney function liver enzymes electrolytes Particularly important for endurance athletes Ferritin/iron status Don't supplement iron blindly. Iron supplementation should be based on appropriate testing and clinical assessment. --- Your performance dashboard Track weekly: Metric Target Body weight ~74 kg Long-ride bonking 0 CHO during long ride 75–90 g/h Protein 120–135 g/day Sleep 7.5–9 h Resting HR monitor trend HRV monitor trend if available FTP/power progressive improvement Training quality high GI symptoms minimal The first performance metric I want to fix is the bonk, not the FTP. --- 7. 14-WEEK NUTRITION PERIODIZATION Weeks 1–4 — Fueling correction Primary objective: eliminate under-fueling. Long rides: 70 → 90 g CHO/h Interval days: 50–70 g/h Protein: ~130 g/day Maintain body weight Practice race foods Don't worry if your carbohydrate intake initially feels surprisingly high. Your goal is to make high carbohydrate availability normal. --- Weeks 5–8 — Performance build Increase carbohydrate on hard days. Target: 5–8+ g/kg depending on training load Continue gut training. Start practicing: 80–90 g/h on every major endurance ride. This is where you should start seeing: less late-ride power decay better interval quality improved recovery ability to attack late in rides --- Weeks 9–11 — Race-specific block Your long rides should increasingly resemble the event. Practice: race breakfast caffeine race bottles gels 80–90 g/h carbohydrate race intensity final-hour fueling Do not experiment anymore after this point. --- Weeks 12–13 — Peak Reduce unnecessary volume while maintaining intensity according to your training plan. Increase carbohydrate availability. Avoid dieting. Body weight should remain approximately: 74 kg The objective is to arrive with maximum glycogen and minimal accumulated fatigue. --- Week 14 — Taper + race 3 days before Training volume decreases. Carbohydrate increases. ~7–10 g/kg/day Day before High carbohydrate. Low-to-moderate fiber. Normal protein. Moderate fat. No unusual foods. Race morning 150–220 g carbohydrate 3–4 hours before. 15 minutes pre-start 20–30 g carbohydrate During race 80–90 g/h Caffeine ~150–220 mg pre-race, assuming you've tested it successfully. --- The most important 5 changes starting this week 1. Stop riding >2.5 h under-fueled. Your previous pattern is almost certainly leaving you glycogen-depleted. 2. Build toward 80–90 g carbohydrate/hour. Don't jump straight to it if your gut isn't accustomed to it. 3. Eat carbohydrate according to training load. Hard day = high carbohydrate. Recovery day = lower carbohydrate. 4. Maintain ~130 g protein/day. You don't need huge amounts of protein; you need enough protein plus enough carbohydrate to actually train hard. 5. Don't chase the 8% power improvement through weight loss. At 74 kg, your competitive advantage is likely to come from higher sustainable power and better late-race power preservation, not becoming lighter. --- Your likely biggest opportunity If you're currently eating a "healthy whole-food diet" but bonking at 2.5–3 hours, you may actually be too healthy around your training—lots of vegetables, lean proteins and minimally processed foods, but insufficient easily available carbohydrate. For the next 14 weeks, think: Whole foods for health + concentrated carbohydrate for performance. Rice, potatoes, oats, bread, fruit and pasta are not the enemy. During high-volume cycling, they're training fuel. And strategically using gels and sports drinks during a 4-hour ride isn't "unhealthy eating"; it's a practical way of delivering the carbohydrate your working muscles require. The IOC consensus likewise places sound sports nutrition ahead of supplements and notes that only a limited number of supplements have strong evidence for performance benefits. If you implement only one change this week, make every ride over 2 hours a deliberate fueling session: start eating early and progressively work toward 80–90 g carbohydrate/hour. That directly targets the failure point you've identified and gives you 14 weeks to train your gut before the gran fondo.