2026-05-28
Recovery day, optional recovery spin
- Id: 2026-05-28-recovery-day-optional-recovery-spin
- Title: Recovery day, optional recovery spin
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: Off, or optional 0:30-0:45
- Distance: ~0-20 km
- Intensity: recovery
- Location: Severn, ON
Objective
Absorb the larger-than-planned May 27 load and reassess back and SI response before rebuilding frequency.
Goal
- Arrive at Friday with a clearer symptom picture and lower recovery cost.
- Use movement only if it supports circulation without adding training load.
Reasoning
The live May 27 evidence changed the next-day decision. Wednesday became a meaningful endurance day rather than a short protective check. That makes full recovery the best default. If Sidney wakes up completely symptom-stable and wants light movement, a short flat recovery spin is acceptable, but the purpose is circulation only, not aerobic support.
Workout plan
- Default: full day off the bike.
- Optional only if completely symptom-stable: 0:30-0:45 very easy flat spin in Z1, relaxed posture, no climbing pressure.
- Keep cadence natural and pressure minimal.
- Finish immediately if the back, SI region, or leg symptoms worsen.
Recovery
- Keep the day quiet.
- Gentle mobility or a short walk is acceptable only if it improves how the body feels.
Fuelling
- Normal meals, three to four meaningful protein feedings, and adequate carbohydrate to absorb Wednesday rather than creating a recovery deficit.
Constraints
- No gym, no hidden endurance volume, no tempo, and no chasing freshness through extra work.
- No additional gym work and no unprompted intensity. If something extra is on your mind, message first.
- If morning stiffness is elevated, trunk feels loaded, or any radiating leg symptoms reappear, keep the day fully off.
Notes
Rest is the default. The optional spin is a circulation tool, not a training session.