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2026-05-24

Recovery spin

  • Id: 2026-05-24-recovery-spin
  • Title: Recovery spin
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: maintenance
  • Planned time: unscheduled
  • Duration: 1:00-1:15
  • Distance: ~25-35 km
  • Intensity: very easy
  • Location: Severn, ON

Objective

Absorb the long ride and keep circulation moving without adding load.

Goal

  • Absorb the first meaningful long ride of the rebuild.
  • Keep circulation and leg feel without adding load.

Reasoning

  • After a long ride, the planning priority is making the next threshold day usable, not stacking more fatigue.
  • Easy volume is enough here because freshness is more valuable than another moderate stimulus.

Workout plan

  • Ride fully easy for 60-75 min.
  • Keep cadence light and smooth.
  • No efforts, no hills, no extra volume.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 10 min, 50-58, warmUp
  • Step: Recovery spin, 50 min, 55-62, active
  • Step: Cool-down, 5 min, 50-55, coolDown

Fueling

  • Normal meals only.

Constraints

  • Keep ego out of this session.

Notes

This is an absorption day.

Movement quality and trunk reset

  • Id: 2026-05-24-movement-quality-and-trunk-reset
  • Title: Movement quality and trunk reset
  • Kind: strength
  • Discipline: strength
  • Surface: off-bike
  • Priority: maintenance
  • Planned time: after ride
  • Duration: 0:15-0:20
  • Intensity: very light
  • Location: Severn, ON

Objective

Preserve movement quality and trunk support without adding fatigue before the next threshold day.

Goal

  • Keep gym continuity in a low-cost way.
  • Support posture, trunk stiffness, and hip control while protecting Monday quality.

Reasoning

  • This day is meant to absorb the long ride and leave the next threshold session fully usable.
  • A short movement-quality support session fits the block better than another lower-body strength session.

Workout plan

  • One round only of hip opener, dead bug or trunk brace, glute bridge, band row or pull-apart, and short calf-foot work.
  • Stop while it still feels restorative.

Constraints

  • No loaded lower-body work.
  • No unilateral fatigue work.
  • No soreness cost.

Notes

This is a reset session, not maintenance lifting.