2026-05-31

Recovery endurance with cadence resets

• Id: 2026-05-31-recovery-endurance-with-cadence-resets
• Title: Recovery endurance with cadence resets
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: support
• Planned time: unscheduled
• Duration: 1:00-2:30, scaled to Saturday's actual outcome
• Distance: ~25-70 km
• Intensity: easy endurance
• Location: Severn, ON

Objective

Absorb the long ride progression while preserving bike rhythm and light neuromuscular feel.

Goal

• Restore circulation and looseness after Saturday.
• Keep the day easy enough to support Monday recovery and the next build week.

Reasoning

The adaptation comes from absorbing Saturday, not stacking another hard day. Cadence resets are included only to keep the legs responsive without adding load. The envelope should scale to what Saturday actually became, rather than assuming the ride always landed at the top of its range.

Workout plan

• If Saturday was 2:30-2:45 clean: ride 2:00-2:30 at 60-70% FTP.
• If Saturday was 2:00-2:30 clean: ride 1:30-2:00 at 60-72% FTP.
• If Saturday was shortened: ride 1:00-1:30 at the easy end of the range, or take an additional rest day.
• Include 6 x 45 sec cadence resets at 100-110 rpm only if legs improve through the ride.
• Full easy recovery between resets.

Recovery

• Prioritize food, sleep, and low life stress.

Fuelling

Steady fluids, 75-80 g/hr if the ride goes past 90 min. No need for race bottle concentration today, but use the same product family as the long rides.

• Use 30-45 g carbohydrate per hour if short, 45-60 g carbohydrate per hour if closer to 2 hours.

Constraints

• If Saturday landed hard, ride 60-75 min very easy or rest fully.
• If you want to add, the answer is rest unless we agreed in advance.
• No upward drift to 3 or 4 hours just because the weather is good. The cap is what is written here.

Notes

Do not chase average power today.