2026-05-29

Easy endurance reset

• Id: 2026-05-29-easy-endurance-reset
• Title: Easy endurance reset
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: support
• Planned time: unscheduled
• Duration: 1:00-1:30
• Distance: ~25-45 km
• Intensity: easy endurance
• Location: Severn, ON

Objective

Reintroduce simple aerobic frequency after the May 27 load without adding force, density, or trunk stress.

Goal

• Confirm that easy riding is still symptom-stable after the recovery day.
• Build back into normal training rhythm through calm duration rather than intensity.

Reasoning

The rolling 3-day and 7-day plans now treat May 29 as a controlled return-to-frequency day. After the larger-than-intended May 27 endurance load and the recent back and SI flare, sweet spot and loaded strength are the wrong next step. The right decision is a low-cost endurance ride that gives useful feedback without creating another setback.

Workout plan

• Ride 1:00-1:30 on flat or gently rolling terrain.
• Keep the full ride in Z1 to low Z2, with relaxed posture and smooth cadence at 85-95 rpm.
• If the ride feels better as it goes, optional 4 x 1 min cadence lifts at 95-105 rpm are acceptable, with at least 3 min very easy between.
• Finish feeling better than when you started.

Recovery

• Normal recovery meal after the ride.
• Keep the rest of the day low stress and avoid additional gym load.

Fuelling

• Normal meals are sufficient if the ride stays near 60 min.
• Use 45-60 g carbohydrate per hour if the ride reaches 75 min or longer.

Constraints

• No sweet spot, no seated torque, no climbing pressure, no plyometrics, no max lifting, and no trunk-loading gym work.
• No additional gym work and no unprompted intensity. If something extra is on your mind, message first.
• If Thursday is not clearly stable, shorten to 0:45-1:00 very easy or take another rest day.
• Stop if back loading, guarding, or leg symptoms return.

Notes

This is a reset day, not a fitness test.