2026-10-19
Recovery spin
- Id: 2026-10-19-recovery-spin
- Title: Recovery spin
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: 0:45-1:00
- Intensity: recovery
- Location: Michigan
- TrainingPeaks ID: 3968330141
Objective
Flush the legs after racing and the drive.
Goal
Start the week's key session fresh enough to hit its targets.
Reasoning
Changed Oct 15: no travel today. Sidney drove to Michigan after Sunday's race, so Monday is a quiet recovery day at her friend's place.
Workout plan
- 45-60 min very easy, high cadence (90+ rpm), flat road or trainer.
- Under 145 W and HR under 140 for the whole ride.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Recovery spin, 50 min, 45-55, active
Fuelling
Water on the bike. Extra carbohydrate at lunch and dinner to restock after racing, and plenty of fluid after the drive.
Constraints
- No efforts and no climbs.
Core maintenance
- Id: 2026-10-19-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
- Location: Michigan
- TrainingPeaks ID: 3968330147
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
Monday is a low-load day at her friend's place, so the routine fits there without costing anything.
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.