Training, Nutrition, and Sports Supplement Strategies of an Elite Female Masters Cyclist: A Case Study

Background: The purpose of this case report was to compare the training, diet, and supplement strategies of a 54-year-old female national-class cyclist to what is typically recommended in the literature. Methods: This case study examined the training, nutrition, and supplement strategies of a 54-year-old Masters female cyclist who won the 2023 USA Cycling Time Trials. Data was acquired via a smartwatch that the athlete wore in all of her training sessions over 29 weeks, outlining the volume of training as well as macronutrient and supplement consumption. Results: Her average weekly training volume was 167.0±61.4 miles (268.8±98.8 km; mean ± standard deviation [SD]). The number of training sessions per week was 8.4±2.1. In addition, the percentage of the weekly training sessions that consisted of high-intensity interval training was 55.3±20.1 %. Her mean energy intake was 2444±101 kcal or 36.6 kcal/kg. Her macronutrient intake was 228±33 grams (g) of carbohydrate, 95±34 g of fat, and 196±25 g of protein. Expressed per unit body weight daily (kilograms or kg), her macronutrient intake was 3.3 g/kg carbohydrate, 1.4 g/kg fat, and 2.9 g/kg protein. After 29 weeks of training, the athlete won first place in the 30k USA Cycling Time Trial (Masters) with an average speed of 23.35 miles per hour (37.6 km/hr.). Conclusions: The results highlight that for this particular female athlete, consuming a high-protein diet coupled with a moderate intake of carbohydrates is a viable strategy for endurance events (e.g., cycling time trials). It should also be noted that the majority of her training sessions consisted of interval training.