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2026-10-26

Rest day in Indianapolis

  • Id: 2026-10-26-rest-day-in-indianapolis
  • Title: Rest day in Indianapolis
  • Kind: rest
  • Discipline: recovery
  • Surface: off-bike
  • Priority: informational
  • Planned time: unscheduled
  • Duration: all day
  • Location: Indianapolis, IN
  • TrainingPeaks ID: 99406758

Objective

Recover from the race weekend before two travel days.

Goal

Start Nationals week rested: good sleep, full glycogen and loose legs.

Reasoning

Changed Oct 26: no drive home today. Sidney stays with her host family in Indianapolis on Monday night, drives to a friend's near Detroit on Tuesday, and on Thursday drives to Toronto Pearson and Oro-Medonte.

Event details

  • No drive today: you stay with your host family in Indianapolis tonight.
  • Rest day. The 20-30 min spin is optional; skip it if your legs are sore or you slept badly.
  • Three proper meals with extra carbohydrate, and plenty to drink: Sunday was 23°C in full sun.

Constraints

  • Sleep is the priority today and tomorrow: aim for 8-9 hours. A 20-30 min walk is plenty of movement.

Recovery spin

  • Id: 2026-10-26-recovery-spin
  • Title: Recovery spin
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: optional
  • Planned time: unscheduled
  • Duration: 0:20-0:30
  • Location: Indianapolis, IN
  • Intensity: recovery
  • TrainingPeaks ID: 3968330174

Objective

Flush the legs after racing, only if it helps.

Goal

Start Nationals week loose and rested.

Reasoning

Changed Oct 15: Monday is a 10-11 hour drive home to Ontario, so riding is optional. Changed Oct 21: easy-day rule added. Changed Oct 26: no drive; Sidney rests with her host family in Indianapolis.

Workout plan

  • Only if it helps: 20-30 min very easy, high cadence, on the trainer or a flat road. Otherwise rest; after Sunday, rest is a good choice.
  • Under 145 W and HR under 140 for the whole ride.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Recovery spin, 25 min, 45-55, active

Fuelling

Extra carbohydrate at lunch and dinner to restock after racing, and plenty of fluid.

Constraints

  • Easy day: keep it easy and stop at the written time, even if you feel good.
  • No efforts and no climbs.

Core maintenance

  • Id: 2026-10-26-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: 3968330176

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

Mondays are low-load travel days, 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.