2026-07-15

Easy spin 1:15

• Id: 2026-07-15-easy-spin-1-15
• Title: Easy spin 1:15
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 1:15
• Distance: ~30 km
• Intensity: recovery
• Location: Orillia, ON
• TrainingPeaks ID: 3833095210

Workout

Easy spin. Legs will carry yesterday's test.

Fuelling

Normal eating.

Gym: posterior chain intro

• Id: 2026-07-15-gym-posterior-chain-intro
• Title: Gym: posterior chain intro
• Kind: workout
• Discipline: strength
• Surface: gym
• Priority: support
• Planned time: unscheduled
• Duration: 0:40-0:50
• Location: Orillia, ON
• TrainingPeaks ID: 3833095223

Workout

First loaded session: Romanian deadlifts 3x8 light, glute bridges 3x10, step-downs 2x8 per leg, core. Weights you could double. Form over load.

Fuelling

Normal meals around the session. Protein within an hour after.

Notes

This is the start of the hamstring work that prevents a repeat of Ghost. Expect soreness; that is the point of doing this in July.