Nutrition

Concurrent training — combining cycling-specific endurance work with gym-based strength training — is now standard practice for competitive cyclists. Strength training improves cycling economy by 3–5%, increases sprint power by 8–12%, and reduces the rate of neuromuscular fatigue during long rides. However, the nutritional demands of double-session days (ride + lift or lift + ride) are substantially higher than either session alone, and the margin for error is narrower. Under-fueling on concurrent days doesn't just impair the weaker session — it triggers the interference effect, where AMPK activation from endurance work suppresses the mTOR signaling needed for strength adaptation, potentially negating 20–30% of the strength training benefit.

A 2023 study of 52 competitive cyclists found that those who consumed targeted nutrition between same-day strength and endurance sessions (protein + carbohydrate within 30 minutes of the first session, plus a structured pre-second-session meal) retained 92% of their strength gains compared to a strength-only control group. Those who did not specifically fuel between sessions retained only 68% of strength gains — a meaningful difference that accumulated over the 12-week study period. The conclusion is clear: concurrent training nutrition is not about eating more — it is about eating the right things at the right times to support both adaptation pathways simultaneously.

Daily Macronutrient Targets for Concurrent Days

Concurrent training days demand more calories and more precise macronutrient distribution than single-session days. A cyclist performing a 90-minute ride and a 50-minute strength session in the same day burns 30–50% more total calories than either session alone, while also needing to support two distinct recovery processes (glycogen resynthesis + muscle protein synthesis).

• Carbohydrate: 8–12 g/kg body weight on concurrent days (versus 5–7 g/kg on endurance-only days and 4–6 g/kg on strength-only days). For a 75 kg cyclist, this means 600–900 g of carbohydrate — distributed across 5–6 meals/snacks. The elevated target ensures fast-twitch muscle glycogen is available for strength training even after an endurance session has depleted slow-twitch glycogen. Under-fueling carbohydrate is the single most common cause of poor strength performance on concurrent days.
• Protein: 2.0–2.4 g/kg body weight (150–180 g for 75 kg cyclist). Distribute across 5 protein doses of 30–40 g each. The elevated target compensates for the increased amino acid oxidation that occurs during endurance exercise (the body burns 3–6% of its fuel from protein during rides exceeding 90 minutes). Post-strength protein timing is critical — consume within 30 minutes of finishing the strength session.
• Fat: 0.8–1.2 g/kg body weight (60–90 g for 75 kg). Fat provides essential fatty acids, supports hormone production (testosterone, which peaks in the morning and is critical for strength adaptation), and adds caloric density to meals. Do not restrict fat on concurrent days — the total caloric demand is high enough that fat provides necessary energy without displacing carbohydrate or protein.
• Total calories: 45–55 kcal/kg body weight (3,375–4,125 kcal for 75 kg cyclist). This is 25–40% above resting metabolic rate. Under-eating by even 300–500 kcal on concurrent days increases cortisol, impairs MPS, and accelerates the interference effect.

Between-Session Nutrition: The Critical Window

When strength and endurance sessions occur on the same day, the 4–6 hour window between them is where concurrent training nutrition succeeds or fails. This window must accomplish two tasks: (1) initiate recovery from the first session, and (2) fuel the second session. Failing at either task compromises adaptation.

• Post-first-session (0–30 min): 1.0–1.2 g/kg carbohydrate + 0.3–0.4 g/kg protein. If the first session was strength training, prioritize leucine-rich protein (whey) to maximise mTOR activation during the narrow post-strength window. If the first session was cycling, prioritize fast-absorbing carbohydrate (glucose, maltodextrin, white rice) for glycogen resynthesis.
• Mid-window meal (2–3 hours post-first session): A balanced meal with 1.0 g/kg carbohydrate, 0.3 g/kg protein, and 15–20 g fat. This meal continues glycogen resynthesis and provides the sustained energy needed for the upcoming second session. Example for 75 kg cyclist: 200 g white rice + 150 g chicken breast + avocado + vegetables = approximately 75 g carb, 40 g protein, 18 g fat.
• Pre-second-session (30–60 min before): A light carbohydrate snack of 30–50 g easily digestible carbs (banana, rice cake with honey, sports drink). This tops up blood glucose without causing GI distress during the upcoming session. If the second session is strength training, add 10 g protein (half a protein bar, a small yogurt) to provide amino acids during the lift.

Nutrition Around Specific Concurrent Session Patterns

The order and type of concurrent sessions changes the nutritional strategy. Different patterns have different fueling priorities.

• Morning ride + afternoon lift (most common): Pre-ride breakfast: 2–3 g/kg carbohydrate (oatmeal, toast, banana). During ride: 30–60 g/hr carbohydrate if exceeding 90 minutes. Post-ride recovery: 1.0 g/kg carbohydrate + 25 g protein (within 30 min). Lunch: full meal at 2–3 hours post-ride. Pre-lift snack: 30–50 g carbs + 10 g protein 45 minutes before. Post-lift: 30–40 g protein + 0.5 g/kg carbohydrate within 30 minutes.
• Morning lift + afternoon ride: Pre-lift: 1.5–2 g/kg carbohydrate breakfast (fast-twitch glycogen is critical for heavy lifting). Post-lift: 30–40 g whey protein + 0.8 g/kg carbohydrate (prioritise protein for mTOR). Lunch: balanced meal 2–3 hours post-lift. Pre-ride snack: 40–60 g carbohydrate 45 minutes before. During ride: standard fueling (30–60 g/hr). Post-ride: recovery meal emphasising carbohydrate (glycogen priority).
• Strength + immediately followed by easy ride (within 1 hour): This pattern maximizes the interference effect and should be avoided when possible. If schedule forces it: consume 30 g protein + 40 g carbohydrate immediately after lifting, start the ride within 30 minutes (while mTOR is still elevated), and keep the ride strictly Zone 1–2 for under 60 minutes to minimize AMPK activation.

Supplement Considerations for Concurrent Cyclists

Most supplements are unnecessary for well-fed concurrent athletes, but a few have sufficient evidence to warrant consideration — specifically because they address the unique challenges of supporting two adaptation pathways simultaneously.

• Creatine monohydrate (3–5 g/day): Creatine enhances phosphocreatine recovery between strength training sets, allowing higher training volume and force production. A meta-analysis of 22 studies found 8–12% greater strength gains with creatine supplementation. No negative effects on endurance performance have been demonstrated. Take daily with any meal — timing is not critical for creatine.
• Leucine supplement (2.5 g per meal): For athletes who struggle to reach 30–40 g of leucine-rich protein per meal (especially during travel or time-constrained days), adding 2.5 g free-form leucine to meals ensures the mTOR activation threshold is reached. Most beneficial on concurrent days when post-strength protein timing is critical.
• Omega-3 fatty acids (2–3 g EPA+DHA/day): Reduces the excessive inflammatory response from concurrent training (which generates more total inflammation than either modality alone). Also improves insulin sensitivity, which may enhance muscle glucose uptake and glycogen resynthesis. Take with meals containing fat for optimal absorption.
• Caffeine (3–6 mg/kg before the first session): Improves both endurance performance (3–5% power increase) and strength performance (4–7% more reps at a given load). Use before the first session of the day and avoid within 8 hours of bedtime to protect sleep quality — the most important recovery tool for concurrent athletes.

Weekly Nutrition Periodization for Concurrent Cyclists

Not every day in a concurrent training week requires maximum fueling. Periodizing nutrition across the week — eating more on concurrent days and appropriately less on single-session and rest days — optimizes body composition while supporting performance.

• Concurrent days (ride + lift): Highest caloric intake: 45–55 kcal/kg. Carbohydrate: 8–12 g/kg. Protein: 2.0–2.4 g/kg. No caloric restriction.
• High-intensity ride-only days (intervals, racing): High caloric intake: 40–50 kcal/kg. Carbohydrate: 7–10 g/kg. Protein: 1.6–2.0 g/kg.
• Easy ride-only days: Moderate caloric intake: 30–40 kcal/kg. Carbohydrate: 4–6 g/kg. Protein: 1.6–1.8 g/kg. Fat: slightly higher proportion as carbohydrate demand is lower.
• Rest days: Lowest caloric intake: 25–35 kcal/kg. Carbohydrate: 3–5 g/kg. Protein: 2.0–2.2 g/kg (maintain high protein for ongoing recovery). Fat: 1.0–1.5 g/kg. Rest days are not starvation days — adequate calories ensure the recovery processes initiated by previous training days continue unimpaired.

Properly fueling concurrent strength and cycling sessions unlocks the full benefit of both training modalities without sacrificing adaptation in either. Build your day-by-day concurrent nutrition plan with the NorthLine Performance Planner to calculate session-specific macronutrient targets for every training day in your week.