2026-10-07
Easy recovery ride
- Id: 2026-10-07-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: 3968330118
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: a second easy day, replacing the 2:30 endurance ride. Over-unders drop out this cycle.
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.
Core maintenance
- Id: 2026-10-07-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: 3968330096
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
Changed Oct 6 after Charm City: light core on an easy day; optional this week.
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.