2026-06-03

Endurance ride

• Id: 2026-06-03-endurance-ride
• Title: Endurance ride
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: support
• Planned time: unscheduled
• Duration: 2:00-2:15
• Distance: ~55-70 km
• Intensity: steady endurance
• Location: Severn, ON

Objective

Support aerobic volume between threshold and gravel tempo work without adding another major stressor.

Goal

• Maintain bike frequency and aerobic rhythm.
• Arrive ready for the gravel-specific session on Thursday.

Reasoning

This week has a high-cost sequence from Tuesday through Saturday. The ride keeps volume present but deliberately avoids turning into tempo.

Workout plan

• Ride 2:00-2:15 steady Z2.
• Include 4 x 1 min high-cadence drills at 100-110 rpm with 4 min easy between.
• Keep all work aerobic.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 15 min, 55-65, warmUp
• Step: Endurance, 60 min, 65-75, active
• Repetition block: 4 reps
  • Step: High cadence, 1 min, 68-78, active
  • Step: Recovery, 4 min, 55-65, rest
• Step: Endurance, 30 min, 65-75, active
• Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

• Use 45-60 g carbohydrate per hour.

Constraints

• Keep the day aerobic even if legs feel good.
• If you want to add, the answer is rest unless we agreed in advance.

Notes

Simple endurance is the correct work today.

Strength maintenance

• Id: 2026-06-03-strength-maintenance
• Title: Strength maintenance
• Kind: strength
• Discipline: strength
• Surface: off-bike
• Priority: maintenance
• Planned time: after ride
• Duration: 0:25-0:30
• Intensity: maintenance strength
• Location: Severn, ON

Objective

Maintain force transfer and postural capacity with minimal fatigue cost.

Goal

• Preserve strength qualities without compromising Thursday and Saturday.
• Reinforce trunk and hip control for long gravel pressure.

Reasoning

The final useful strength work before the main simulation phase must be compact. This session supports the bike plan rather than competing with it.

Workout plan

• Trap bar deadlift or hinge: 2 x 4 at 60-70% 1RM or RPE 6-7.
• Step-up or split squat: 2 x 5 each side at RPE 6-7.
• Side plank: 2 x 30-40 sec each side.
• Calf raise: 2 x 8 at RPE 6-7.

Constraints

• Skip loaded hinge if the back is irritated or stiff in the morning.
• Skip split squat if single-leg balance feels asymmetric or guarded.
• Replace trap bar hinge with cable pull-through or a banded hip hinge if posture cannot be held cleanly.
• Stop the session at any return of radiating leg symptoms.
• If three of the four exercises feel guarded, skip the session entirely. One missed maintenance lift will not damage the build.
• No soreness-seeking volume.
• If you want to add, the answer is rest unless we agreed in advance.

Notes

Leave the gym feeling sharper, not loaded.