2026-05-18
Endurance
- Id: 2026-05-18-endurance
- Title: Endurance
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: 1:45-2:00
- Distance: ~50-60 km
- Intensity: Z2
- Location: Edmonton, AB
Objective
Restore normal bike frequency and steady aerobic duration without digging a hole.
Goal
- Restore normal aerobic riding frequency.
- Rebuild steady endurance duration without adding meaningful fatigue cost.
Reasoning
- Phase 2 starts by rebuilding bike frequency quickly after China. This ride extends duration a step beyond the first day back but stays aerobic so the athlete can still absorb the next quality session.
- The cadence work keeps neuromuscular feel alive without turning the ride into a hard day.
Workout plan
- Ride 1:45-2:00 steady endurance.
- Include 6 x 1 min fast cadence at 95-105 rpm during the second half, 2 min easy between.
- Keep the whole ride conversational.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Warm-up, 20 min, 55-68, warmUp
- Step: Endurance, 60 min, 65-75, active
- Repetition block: 6 reps
- Step: Fast cadence, 60 sec, 68-75, active
- Step: Easy spin, 2 min, 55-65, rest
- Step: Endurance, 30 min, 65-75, active
- Step: Cool-down, 10 min, 50-60, coolDown
Fueling
- Start fed.
- Use 45-60 g carbohydrate per hour.
Notes
Use this as the first proper aerobic ride back on the bike.
Return-to-strength
- Id: 2026-05-18-return-to-strength
- Title: Return-to-strength
- Kind: strength
- Discipline: strength
- Surface: off-bike
- Priority: maintenance
- Planned time: after ride
- Duration: 0:25-0:35
- Intensity: controlled
- Location: Edmonton, AB
Objective
Reintroduce gym loading with low soreness cost and clean movement quality.
Goal
- Re-establish strength rhythm after Shanghai.
- Restore hinge, split-stance, trunk, and calf-foot function without making the next bike days worse.
Reasoning
- This is still a re-entry window, not a normal lifting week.
- The correct move on day two back is reduced-load return to strength, not a normal lower-body session.
Workout plan
- One hinge lift, 2-3 x 5-6, moderate load.
- One split-stance or step-up pattern, 2 x 5 each side.
- Trunk stability, 6-8 min.
- Calf or foot-ankle isometric work, 2-3 short sets.
Recovery
- Keep the session crisp and stop before fatigue builds.
Constraints
- No soreness-chasing volume.
- Leave 2-3 reps in reserve on all loaded work.
- Choose split squat or step-up, not both.
Notes
This is a return-to-load session, not a normal build lift.