2026-06-12
Easy spin 0:45-1:00
- Id: 2026-06-12-easy-spin
- Title: Easy spin 0:45-1:00
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: 0:45-1:00
- Distance: ~20-30 km
- Intensity: easy
- Location: Severn, ON
- TrainingPeaks ID: 3779663597
Workout
Easy pre-simulation spin. Keep it short, light, and relaxed.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Warm-up, 10 min, 50-60, warmUp
- Step: Easy spin, 40 min, 55-65, active
- Step: Cool-down, 10 min, 48-58, coolDown
Fuelling
Normal meals. Prep Saturday bottles, gels, sodium, breakfast, and repair kit.
Optional upper + core activation
- Id: 2026-06-12-optional-upper-core-activation
- Title: Optional upper + core activation
- Kind: strength
- Discipline: strength
- Surface: off-bike
- Priority: optional
- Planned time: separate from ride
- Duration: 0:20-0:25
- Intensity: very light, RPE 5
- Location: Severn, ON
- TrainingPeaks ID: 3779663679
Workout
Upper body and core only. No lower-body loading and no soreness.
Notes
Skip this if there is any fatigue, poor sleep, appetite suppression, back tension, or SI sensitivity.