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Performance Nutrition and Fueling Plan and Macro-nutrient Calculator


The Training Plan Source Powered by IREP Athletics

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1 Week

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Plan Description

CertsDesigned for:Weight and Body Composition is one of the key limiters and issues with most athletes. This plan is an easy supplement to any and all good training programs. The fueling and nutrition calculator is fully customizable and adaptable so that athletes of any and all sizes and body compositions can utilize the calculator in order to get the most out of their daily nutritional and fueling needs. This plan comes with a sample week of fueling and utilizes a traditional carb cycling method as an outline for an optimal week. Our program utilizes clean and nutrient dense foods and allows you to customize every meal to your liking and tastes. To learn more follow the link below and get an overview of our amazing nutrition calculator overview.

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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

***It is always recommended to see your physician before starting a new exercise program***


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.

Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:50 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
0:50 hrs 0:10 hrs

Training Load By Week

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.