Field protocol · Venturi Labs · rev B

Tri-Coach

T100 Dubai · 2km / 80km / 18km
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days to race · 15 Nov 2026 (TBC)
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■ swim   ■ bike   ■ run   ■ strength   · ✓ done · dashed = missed · click a session for detail
7-day fueling ledger · deficit periodized to training
Method: Mifflin-St Jeor RMR × 1.3 non-exercise base + each session's estimated kcal (MET-based; measured kJ once completed). Deficit: full on rest/easy days, 40% on hard days, zero on key-session days and inside the final 4 pre-race weeks. Protein held at 2.0 g/kg; fat ≥0.8 g/kg; carbs take the remainder, sanity-checked against fuel-for-the-work-required bands. Energy-availability guardrail at 27-30 kcal/kg FFM. Guidance, not gospel — weigh weekly and tell Claude to update your weight.
fitness · fatigue · form — all TSS/day, one scale
weekly load by sport — TSS
weight — kg, vs goal
compliance — done / planned (10 wks)
tests & PBs
how to improve
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Sunday prep (~90 min)
    Pack list
      If it goes wrong
      • Gut rebellion: halve carbs 30 min, water only, rebuild with liquid carbs/cola.
      • Cramping: extra Venturi in the next bottle, back off ~5%.
      • Can't face gels: switch to cola + on-course Maurten mix earlier.
      • Bloated/sloshy: skip one bottle interval, keep carbs coming.