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2026-05-27

Easy endurance back-check ride

  • Id: 2026-05-27-easy-endurance-back-check-ride
  • Title: Easy endurance back-check ride
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: recovery
  • Planned time: unscheduled
  • Duration: 1:00-1:15
  • Distance: ~25-40 km
  • Intensity: Z1-Z2
  • Location: Severn, ON

Objective

Maintain easy aerobic rhythm while confirming the SI/back flare continues to settle.

Goal

  • Complete a short endurance ride only if Tuesday was symptom-stable.
  • Keep the ride pain-free and finish without increased stiffness or leg symptoms.

Reasoning

The original torque prescription is inappropriate after the reported SI flare with radiating leg pain. Low-cadence force work directly increases pelvic and SI loading. Wednesday remains a symptom-led aerobic day, not a muscular-endurance session.

Workout plan

  • Ride 60-75 min easy on flat or minimally rolling roads.
  • Stay Z1-Z2, RPE 2-3.
  • Keep cadence 85-95 rpm, preferably 90+ rpm when comfortable.
  • Keep upper body relaxed and avoid sustained climbing or heavy seated pressure.
  • Stop immediately if shooting leg pain, increasing SI pain, or mid-back spread returns.

Structured workout

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

Fuelling

  • Normal meals around the session.
  • Use 30-45 g carbohydrate if riding the full duration or if appetite is low.

Constraints

  • Original seated torque work is cancelled.
  • No low-cadence blocks, no hard climbing, no standing efforts under load.
  • No additional gym work and no unprompted intensity. If something extra is on your mind, message first.
  • If Tuesday produces any symptom return, replace this ride with rest or a short walk only.

Notes

This ride exists to protect continuity without re-aggravating the SI/back flare. Executed 3:10:09, 83.5 km, hrIF 0.60, hrTSS 128, 137 average HR, 838 m climb, against Gunnar's live TP 3.0HR Endurance rather than this prescription. The morning gym circuit Sidney added independently is logged in the daily log. Symptom response to be confirmed on May 28 morning.

Movement reset only

  • Id: 2026-05-27-movement-reset-only
  • Title: Movement reset only
  • Kind: strength
  • Discipline: strength
  • Surface: off-bike
  • Priority: recovery
  • Planned time: after ride or separate
  • Duration: 0:15-0:20
  • Intensity: unloaded activation
  • Location: Severn, ON

Objective

Reduce guarding and maintain gentle activation without loading the irritated SI region.

Goal

  • Use only pain-free, unloaded movement.
  • Finish with symptoms the same or better than at the start.

Reasoning

Loaded lower-body strength is contraindicated while the SI/back flare is still resolving, especially after reported shooting pain down the leg. The purpose is neuromotor reset, not training load.

Workout plan

  • Supine 90-90 breathing: 2-3 min.
  • Cat-cow or gentle spinal segmentation: 6-8 reps, pain-free range only.
  • Side-lying clamshells: 2 x 8 each side, bodyweight only.
  • Double-leg glute bridge: 2 x 6-8, only if fully pain-free and no leg symptoms.
  • Dead bug: 2 x 6 each side, slow and easy.
  • Stop immediately if symptoms increase.

Constraints

  • No trap bar deadlift, RDL, squat, split squat, lunge, loaded hinge, heavy anti-rotation, or loaded carry.
  • No additional gym work and no unprompted intensity. If something extra is on your mind, message first.
  • If shooting leg pain, numbness, tingling, weakness, or severe rest pain is present, skip this session and seek clinical assessment.

Notes

Resume loaded strength only after 5-7 consecutive days without radiating leg pain and after pain-free bodyweight hinge, split squat pattern, and 30 sec single-leg stance each side.