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2026-05-17

Recovery spin

  • Id: 2026-05-17-recovery-spin
  • Title: Recovery spin
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:00-1:15
  • Distance: ~25-35 km
  • Intensity: easy aerobic
  • Location: Edmonton, AB

Objective

Reopen bike rhythm after Shanghai without turning the first day back into a load-bearing session.

Goal

  • Re-establish bike feel and leg rhythm after the two-week Shanghai no-bike block.
  • Get through the first ride back feeling better at the end than at the start.

Reasoning

  • The season plan treats May 17 as re-entry, not normal training, because the athlete is coming straight off travel, jet lag, and a forced no-bike period.
  • A short easy ride protects continuity without creating fatigue that would blunt the first rebuilding days.

Workout plan

  • Ride 60-75 min fully easy.
  • Keep cadence comfortable and avoid climbs, torque, or structured efforts.
  • If the body feels worse than expected from travel, shorten to 45-60 min.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 50-60, warmUp
  • Step: Recovery spin, 45 min, 55-65, active
  • Step: Cool-down, 10 min, 50-55, coolDown

Recovery

  • Light mobility after the ride.
  • Keep the rest of the day low stress and sleep-focused.

Fueling

  • Eat normally and hydrate aggressively after the flight and time-zone shift.
  • No special on-bike fueling is required beyond water unless the ride extends past one hour.

Constraints

  • No hidden intensity.
  • If jet lag is heavy, reduce duration before adding intensity.

Notes

This is a re-entry day, not a fitness test.

Re-entry mobility reset

  • Id: 2026-05-17-re-entry-mobility-reset
  • Title: Re-entry mobility reset
  • Kind: strength
  • Discipline: strength
  • Surface: off-bike
  • Priority: support
  • Planned time: after ride
  • Duration: 0:10-0:15
  • Intensity: very light
  • Location: Edmonton, AB

Objective

Restore movement quality after travel and the first ride back without adding training load.

Goal

  • Reopen hip extension, trunk stiffness, and ankle-calf function.
  • Finish the day moving better than it started.

Reasoning

  • The first day back from Shanghai should not rely on the bike alone to restore normal movement.
  • A short reset supports re-entry without creating soreness or interfering with the next days.

Workout plan

  • 1-2 rounds only.
  • Hip flexor opener, thoracic rotation, glute bridge, dead bug or trunk brace, calf raises or isometric calf hold.
  • Stop before it feels like training.

Constraints

  • Keep it easy.
  • No fatigue, no loaded work, no soreness cost.

Notes

This is a movement-quality reset, not a second session.