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2026-09-30

Easy recovery ride

  • Id: 2026-09-30-easy-recovery-ride
  • Title: Easy recovery ride
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:45-1:00
  • Intensity: recovery
  • TrainingPeaks ID: 3978864961

Objective

Recover from the Roanoke weekend while keeping the legs moving.

Goal

Arrive at Charm City recovered: heart rate responding normally and legs no longer heavy.

Reasoning

Option added Sep 29: Tuesday's sweet spot couldn't be held (4.5 min at 228 W with HR only 145-152) and Sidney felt exhausted. If she wakes up still flat, this replaces the VO2 session.

Workout plan

  • 0:45 to 1:00 very easy, high cadence (90+ rpm), flat road or trainer.
  • Under 145 W and HR under 135 for the whole ride. No efforts, no climbs.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Easy ride, 50 min, 45-55, active

Fuelling

Water on the bike. Carbohydrate-rich meals today to restock glycogen, and plenty of fluid with electrolytes.

Constraints

  • If even this feels hard after 20 min, stop and take the rest of the day off.

Notes

Option day. Ride this if you wake up still flat or tired from the weekend; otherwise ride the VO2 intervals. Delete the one you don't do.

Core maintenance

  • Id: 2026-09-30-core-maintenance
  • Title: Core maintenance
  • Kind: strength
  • Discipline: strength
  • Surface: off-bike
  • Priority: maintenance
  • Planned time: after ride
  • Duration: 0:15-0:20
  • Intensity: light
  • TrainingPeaks ID: 3968330057

Objective

Keep trunk strength and control steady through the race block.

Goal

A stable trunk for starts, remounts, run-ups and rough ground, with no added fatigue.

Reasoning

Placed after the key interval session so the hard day stays hard and the easy days stay easy.

Workout plan

  • Sidney's prescribed light core routine, 15-20 min.
  • Controlled tempo and steady breathing; finish every set with good form in hand.

Constraints

  • No new exercises and no added load during race weeks.
  • If the back or SI joint is irritated, replace the routine with 10 min of easy mobility.