Foods & Beverages
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Routine
Wake-up: Around 7:00 AM
Morning Sunlight Exposure: 2–10 minutes of direct light within 30 minutes of waking. Combined with light recovery movement such as: walking (including backward walking), light running, skipping/striding, or mobility work.
Meditation: ~15 minutes using the Waking Up app
First Meal: ~1 hour after waking
Caffeine: Delayed; ~1 hour after breakfast. and none later than 12:00 PM
Afternoon Pre-Workout Booster (if needed): Beetroot powder to support performance before training
Dinner: Around 18:00, ideally no later than 3 hours before bedtime
Wind-down: 9:30 PM – dim lights, no screens
Sleep: ~10:30 PM in a cool, dark, and quiet room
Training
Weekly training load and structure adapt based on recovery, fatigue, and long-term progression, with a strong emphasis on consistency, durability, and injury prevention. I track all sessions in Intervals.icu and plan and review in Notion.
A typical training week includes:
Cycling: 2-3 sessions
• Mostly Zone 2 aerobic rides
• 1-2 controlled quality sessions (HIIT: Sweet Spot / Threshold)
Running: 1-2 sessions
• Primarily easy aerobic running (Zone 2), with volume adjusted for durability
Swimming: 2-3 sessions
Strength training: 2 sessions
Mobility & stability: 1 dedicated session (plus short daily work as needed)
Training follows an endurance-focused framework, prioritizing aerobic base, metabolic health, and sustainable long-term progression.
Nutrition
is structured to support endurance training, recovery, and long-term metabolic health.
Protein-focused: High protein intake to support recovery and lean mass, primarily from whole foods, with protein powder used selectively when needed
Carbohydrate periodization: Carbohydrate intake increases around demanding training sessions to support performance and recovery, while remaining lower on easy or recovery days
Whole-food based: Emphasis on minimally processed foods and nutrient density
Training-fueled approach: Adequate fueling during and after sessions to support consistency and reduce injury and illness risk
Microbiome Nutrition
Homemade Fermented Cabbage
Homemade Bone Broth
Homemade Yogurt (following Alex Krieger's recipe)
Sleep Hygiene
Bedtime: Between 10:00–11:00 PM
Screen Cutoff: No screens after 9:30 PM
Environment: Cool, dark, and silent
Tracking & Diagnostics
Daily:
• Oura Ring for HRV, sleep, fatigue, and recovery
• Intervals.icu for training analysis
During training:
• Polar H10 chest strap
• Garmin Forerunner 265
• Wahoo Element Bolt 3
Extras
Sauna: 1–2× per week
Wake-up: Around 7:00 AM
Morning Sunlight Exposure: 2–10 minutes of direct light within 30 minutes of waking. Combined with light recovery movement such as: walking (including backward walking), light running, skipping/striding, or mobility work.
Meditation: ~15 minutes using the Waking Up app
First Meal: ~1 hour after waking
Caffeine: Delayed; ~1 hour after breakfast. and none later than 12:00 PM
Afternoon Pre-Workout Booster (if needed): Beetroot powder to support performance before training
Dinner: Around 18:00, ideally no later than 3 hours before bedtime
Wind-down: 9:30 PM – dim lights, no screens
Sleep: ~10:30 PM in a cool, dark, and quiet room
Training
Weekly training load and structure adapt based on recovery, fatigue, and long-term progression, with a strong emphasis on consistency, durability, and injury prevention. I track all sessions in Intervals.icu and plan and review in Notion.
A typical training week includes:
Cycling: 2-3 sessions
• Mostly Zone 2 aerobic rides
• 1-2 controlled quality sessions (HIIT: Sweet Spot / Threshold)
Running: 1-2 sessions
• Primarily easy aerobic running (Zone 2), with volume adjusted for durability
Swimming: 2-3 sessions
Strength training: 2 sessions
Mobility & stability: 1 dedicated session (plus short daily work as needed)
Training follows an endurance-focused framework, prioritizing aerobic base, metabolic health, and sustainable long-term progression.
Nutrition
is structured to support endurance training, recovery, and long-term metabolic health.
Protein-focused: High protein intake to support recovery and lean mass, primarily from whole foods, with protein powder used selectively when needed
Carbohydrate periodization: Carbohydrate intake increases around demanding training sessions to support performance and recovery, while remaining lower on easy or recovery days
Whole-food based: Emphasis on minimally processed foods and nutrient density
Training-fueled approach: Adequate fueling during and after sessions to support consistency and reduce injury and illness risk
Microbiome Nutrition
Homemade Fermented Cabbage
Homemade Bone Broth
Homemade Yogurt (following Alex Krieger's recipe)
Sleep Hygiene
Bedtime: Between 10:00–11:00 PM
Screen Cutoff: No screens after 9:30 PM
Environment: Cool, dark, and silent
Tracking & Diagnostics
Daily:
• Oura Ring for HRV, sleep, fatigue, and recovery
• Intervals.icu for training analysis
During training:
• Polar H10 chest strap
• Garmin Forerunner 265
• Wahoo Element Bolt 3
Extras
Sauna: 1–2× per week
