2026-10-06

Easy recovery ride

• Id: 2026-10-06-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: 3968330101

Objective

Recover from the Charm City weekend and the drive while keeping the legs moving.

Goal

Clear four weekends of racing and travel so Friday's session lands on fresh legs.

Reasoning

Changed Oct 6 after Charm City: Sidney asked for rest after Charm City and the 6-hour drive. Tuesday is easy only.

Workout plan

• 45-60 min very easy, high cadence (90+ rpm), flat road or trainer.
• Under 145 W and HR under 135 the whole ride. No efforts, no climbs.
• Full rest is fine instead if she feels she needs it.

Structured workout

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

Fuelling

Eat normally on easy days: about 5-6 g/kg carbohydrate and 1.6-2.0 g/kg protein, all GF/DF. Under-eating slows recovery.

Constraints

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