Meals on Wheels

Phil Zajicek

Now in his seventh year as a pro, climber Phil Zajicek (Navigators Insurance) trains into his racing weight of 140 pounds from an "off-season" weight of 145 pounds. Zajicek kept a food journal for two days during the Mount Hood Cycling Classic, where he finished second overall.

While traveling, he tries to consume whole grains, fruits and vegetables whenever possible. During stage races Zajicek believes it's important to eat healthy fats, like avocados and olive oil. On the day of the 87-mile stage, Zajicek's energy intake totaled over 5,000 calories. Of these calories, more than 800 came from three bottles of carbohydrate-electrolyte drinks, and he celebrated the finish of the stage with a 600-calorie recovery snack, which provided more than 100 grams of carbohydrates.

His caloric consumption on the day of the time trail was over 4,000, with 530 grams of carbohydrates to provide recovery fuel for the 89-mile stage the next day. "It takes focus to stay at race weight, but I definitely believe in moderation and not denying the foods that you love, like chocolate and a few beers," he said.

Phil Zajicek: 5-foot-9; 140 pounds
Pre-race meal: 3.5 hours before start—2 cups cooked oatmeal, 4 tbsp. raisins, 3 oz. whole milk, 2 slices raisin toast, 4 tbsp. peanut butter, 12 oz. coffee
Total: 1,030 calories, 135 grams carbohydrate, 38 grams protein, 37 grams fat



87-mile Stage at Mount Hood

18.5-mile Time Trial


1.5 cups Wheat Chex, 1 cup oat milk, 1 slice toast with jam, 1 slice toast with peanut butter, 2 mugs earl grey tea with milk and sugar

3 slices white toast with butter and jam, ? cup shredded wheat, ? cup oat milk, 1 mug earl grey tea with sugar

During Race

4 gels, 1 gel block, 3 bottles of carbohydrate-electrolyte drink

1 gel


2 bottles Clif Recovery Drink, sandwich with avocado, 2 slices provolone, 6 pieces salami, and one Clif Z Bar

1 gel, 1 Clif Recovery Drink, 1 peanut butter and jelly sandwich



5.5 cups cooked pasta, 3 tbsp. olive oil, 2 tbsp. grana padano cheese, 12 oz. beer


Handful of chips, salsa, small green chili enchilada, ? cup beans, ? cup rice, 32 oz. horchata

7 oz. grilled salmon, small salad with hazelnuts and strawberries, 1 cup chocolate gelato, 12 oz. beer


5,120 calories, 810 grams carbohydrate, 140 grams protein, 150 grams fat

4,025 calories, 570 grams carbohydrate, 140 grams protein, 130 grams fat


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Photo of Phil Zajicek: Doug Pensinger/Getty Images

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