Hi all,
I am curious about people’s recommendations for daily caloric intake are for the following:

I am a 26 year old female, 5’10” and about 130 pounds. I ride 5 days a week, for a total of about 230-250 miles per week or 13-14 hours per week and then also lift/core 2 days/week. I had an injury last spring and was off the bike for 2 months, on vacation for a month, and then started riding again in July. At that point I was about 124 pounds. I have never ridden this much before, and my performance has surpassed what I could do last spring by quite a bit, although I am wondering about the weight gain, because I have been riding so much…just muscle? normal?

I was wondering how many calories I should be consuming (on average) each day for mileage as I have described. I eat extremely nutritiously, but ALOT lately. I am not sure how many calories I eat per day, guessing around 2500-2800, depending on the training that day. Also, how many calories should I consume on a 4-4.5 hour ride, 80 miles, average ~ 19-19.5 for total 80 miles, but with group. I have been eating about 450-500 for this ride, seems to be fine, but is that too much? I always eat a good breakfast before (oatmeal with fruit, brown sugar, scrambled egg whites, coffee).

Just wondering if anyone else had some info about what they thought. I feel like I am burning alot, and my hunger matches it, but don’t want to gain more weight than what I am at now.

Thanks for the info!