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2026-04-15

Easy road return

  • Id: 2026-04-15-easy-road-return
  • Title: Easy road return
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:00-1:30 if approved; otherwise off
  • Intensity: Z1 to Z2 only
  • Location: Victoria, BC
  • TrainingPeaks ID: 3683952339

Objective

Get same-morning athlete feedback, then resume riding only if the ankle is clearly improved.

Workout plan

  • Send the Wednesday morning check-in and use the athlete's same-morning feedback before finalizing the training decision.
  • Ride only if normal walking is free of sharp pain and the ankle feels clearly better on waking.
  • If approved, ride 60-90 min on smooth non-technical roads, seated throughout.
  • Keep the first 45-60 min fully easy, then allow a controlled drift into normal Z2 if the ankle stays quiet.
  • No surges, hard hills, standing efforts, mountain bike riding, or intensity.
  • If the reassessment is negative, stay off the bike and continue with light non-provocative movement only.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 2700 sec, 55-68, warmUp
  • Step: Endurance, 1800 sec, 65-75, active

Supporting work

  • 15 min ankle and hip mobility.
  • Gentle stretching and physio work within pain tolerance.

Recovery

  • Keep the day low stress.
  • No formal gym.

Fueling

  • If riding is approved, use normal aerobic-day fueling.
  • If not riding, keep intake recovery-supportive and do not restrict.

Constraints

  • Road only.
  • No high-intensity work.
  • Still no mountain bike.

Notes

The first ride back must be symptom-led and fully aerobic. The structured workout is the generic approved version to load on the head unit if the morning check-in is positive.