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2026-05-26

Easy back-check spin

  • Id: 2026-05-26-easy-back-check-spin
  • Title: Easy back-check spin
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: recovery
  • Planned time: unscheduled
  • Duration: 0:45-1:00
  • Distance: ~18-30 km
  • Intensity: Z1-low Z2
  • Location: Severn, ON

Objective

Confirm that the SI/back flare is settling without reloading it with intensity.

Goal

  • Complete an easy pain-monitoring ride only if symptoms are quiet at the start.
  • Finish with no increase in SI pain, back stiffness, or leg symptoms.

Reasoning

Sidney reported a multi-day SI/back flare with stiffness, shooting pain down the leg, mid-back spread, and ride limitation from Wednesday through the weekend. Monday was the first day she could ride without high pain or ongoing shooting pain, so Tuesday is not a threshold day. One improved day is a signal to proceed carefully, not to resume the original build.

Workout plan

  • Ride 45-60 min easy on flat or minimally rolling roads.
  • Stay Z1-low Z2 only, RPE 2-3.
  • Keep cadence 85-95 rpm and avoid grinding.
  • Stay out of prolonged aero or aggressive forward-flexed positions.
  • Stop immediately if shooting leg pain returns, back pain rises, or SI stiffness builds.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 10 min, 50-60, warmUp
  • Step: Easy aerobic, 35 min, 55-68, active
  • Step: Cool-down, 10 min, 45-55, coolDown

Recovery

  • Keep the evening quiet.
  • Use gentle mobility only if it reduces stiffness.
  • Prioritize sleep and avoid prolonged sitting without breaks.

Fuelling

  • Eat normally before the ride.
  • Carry carbohydrate if riding closer to 60 min or if breakfast was light.
  • Hydrate steadily.

Constraints

  • Original threshold work is cancelled.
  • No threshold, no tempo, no low-cadence torque, no hill repeats.
  • Stop immediately if shooting leg pain returns or symptoms expand.
  • Seek same-day medical assessment if leg numbness, tingling, weakness, bowel or bladder changes, bilateral symptoms, severe rest pain, or pain waking from sleep occurs.

Notes

TrainingPeaks live publishing remains externally managed. This calendar file is the Coach Luca internal decision after Sidney's May 25 back/SI check-in.