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2026-04-17

Coffee ride

  • Id: 2026-04-17-coffee-ride
  • Title: Coffee ride
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 2:00
  • Intensity: 140-170 W, about 54-65% FTP
  • Location: Victoria, BC

Workout plan

  • Ride 2 hours steady and conversational.
  • Keep the whole ride easy from a metabolic standpoint.
  • Natural cadence, no surges, and no hidden tempo.
  • If Thursday ends up being cut short, this ride may absorb a little more aerobic time, but not more intensity.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 1200 sec, 55-68, warmUp
  • Step: Endurance, 4800 sec, 54-65, active
  • Step: Cool-down, 600 sec, 50-60, coolDown

Recovery

  • Keep the rest of the day quiet outside the gym session.

Fueling

  • Fuel it like a normal training ride, not like a throwaway spin.

Constraints

  • This ride should stay easy because it complements Thursday correctly.

Lower-body strength session

  • Id: 2026-04-17-lower-body-strength-session
  • Title: Lower-body strength session
  • Kind: strength
  • Discipline: strength
  • Surface: gym
  • Priority: key
  • Planned time: after ride
  • Duration: 0:40-0:55
  • Location: Victoria, BC

Workout plan

  • Mobility sequence first.
  • Main lift 1, squat pattern: 3 x 4-5 at controlled heavy load, cap around RPE 6-7.
  • Main lift 2, hinge pattern: 2-3 x 5-6 at controlled load, cap around RPE 6.
  • Split-squat pattern only if ankle and back are both fully calm: 2 x 4-5 each side at moderate load, reduced ROM if needed, cap around RPE 6.
  • Core circuit 2-3 rounds: dead bug with intra-abdominal pressure, Pallof press, suitcase carry, glute bridge.
  • Controlled ankle proprioception work only.

Recovery

  • If the back is still irritated after Thursday, reduce squat loading before reducing the ride.
  • If the ankle grumbles during loading, stop the lower-body work.

Fueling

  • Eat for the combined bike-plus-gym load.
  • Add 25-30 g protein after the gym.

Constraints

  • No max jumps.
  • No box jumps.
  • No depth drops.
  • No reactive plyometric progression this week.