Recommended edits to athlete/calendar/ files, May 27 to June 5
- Athlete: Sidney McGill
- Document date: 2026-05-27
- Scope: targeted edits to the dated workout files in
athlete/calendar/2026-05-27.mdthroughathlete/calendar/2026-06-05.md - Out of scope: TrainingPeaks publishing, Gunnar-Luca coordination, rolling files, settings, forward-looking weeks beyond June 5
- Goal: bring each dated calendar file closer to a published-quality, athlete-facing prescription without rewriting the plan
Cross-cutting edits, apply across all files in the window
A. Standardize "Fuelling" spelling
The trainingpeaks-activity-creator SKILL specifies Canadian English for Sidney: Fuelling, not Fueling. May 27 to June 1 use Fuelling. June 2 to June 5 use Fueling.
Action: rename the ### Fueling heading to ### Fuelling in:
athlete/calendar/2026-06-02.mdathlete/calendar/2026-06-03.mdathlete/calendar/2026-06-04.mdathlete/calendar/2026-06-05.md
B. Adopt athlete-facing fuelling language on key days
The current quantitative targets ("75 to 90 g carbohydrate per hour and 600 to 800 mg sodium per hour") are correct but read clinical. Translate the target into one or two athlete-facing sentences that name allowed and disallowed products and compare to race day.
Action: on every key priority day in this window (May 30, June 2, June 4, plus the June 6 simulation when it is written), add a leading athlete-facing line to the Fuelling section. Suggested phrasing:
80 g/hr at race bottle concentration, drink mix plus gel rotation, no solid bars. Treat the timing and product choice as if it is race day.
Keep the existing quantitative sub-bullets underneath as the precise spec.
C. Add a unilateral-additions constraint to recovery and key days
Sidney added an unprompted morning arms-and-back gym circuit on May 27, on a protective back-check day. The dated calendar files do not currently include language that bounds athlete-initiated additions.
Action: add one line to the Constraints section on each day, scaled to the day's role:
- Recovery and protective days (May 27, May 28, May 29, June 1): "No additional gym work and no unprompted intensity. If something extra is on your mind, message first."
- Key days (May 30, June 2, June 4): "Additional work is not the point. Finishing and feeling like you could do more is the session working correctly."
- Support and absorption days (May 31, June 3, June 5): "If you want to add, the answer is rest unless we agreed in advance."
D. Add a directive first-person coach voice line on key days
Plan B reads content-rich and voice-neutral. Gunnar's "I want to see your max power" line on the ZIPP session is the only first-person directive coach voice across both plans. The same first-person framing on key days makes the prescription easier for the athlete to commit to.
Action: add a single first-person line to the Notes section of each key day. Examples:
- May 30 controlled endurance: "I want this ride to feel calm and finishable, not earned. Show me that duration can step up without the back regressing."
- June 2 threshold: "Two reps, posture and power stable. Finish the second rep without losing 5 watts off the first."
- June 4 gravel tempo torque: "Sustain pressure when the surface argues with you. The terrain is the work, not the wattage."
Per-day edits
athlete/calendar/2026-05-27.md — Easy endurance back-check ride
Already executed against Gunnar's live TP, so this file is now a record of intent rather than a live prescription.
Action: add a one-line outcome note at the end of the workout description, dated today, capturing what was actually completed:
Executed 3:10:09, 83.5 km, hrIF 0.60, hrTSS 128, 137 average HR, 838 m climb, against Gunnar's live TP 3.0HR Endurance rather than this prescription. The morning gym circuit Sidney added independently is logged in the daily log. Symptom response to be confirmed on May 28 morning.
This makes the dated calendar file a record of intent plus outcome instead of a stale plan.
athlete/calendar/2026-05-28.md — Recovery day, optional recovery spin
No structural changes. Apply cross-cutting edits A (not applicable — already Fuelling) and C (recovery framing).
athlete/calendar/2026-05-29.md — Easy endurance reset
No structural changes. Apply cross-cutting edits A (not applicable) and C (recovery framing).
athlete/calendar/2026-05-30.md — Controlled endurance progression
Apply cross-cutting edits A (not applicable), B (key-day fuelling language), C (key-day no-additional-work), and D (directive coach voice).
No structural changes to duration, intensity, or contingencies. The current Reasoning section is good and should remain.
athlete/calendar/2026-05-31.md — Recovery endurance with cadence resets
Structural change. The current 1:30 to 2:00 envelope assumes Saturday was at the top of its range. If Saturday was shortened because Thursday or Friday were not clean, the Sunday envelope should also adapt.
Action: replace the Duration line and the first bullet of the Workout plan with a Saturday-dependent ladder:
- Duration: 1:00 to 2:30, scaled to Saturday's actual outcome
- If Saturday was 2:30 to 2:45 clean: ride 2:00 to 2:30 at 60 to 70% FTP
- If Saturday was 2:00 to 2:30 clean: ride 1:30 to 2:00 at 60 to 72% FTP (current default)
- If Saturday was shortened: ride 1:00 to 1:30 at the easy end of the range, or take an additional rest day
Add an athlete-facing fuelling line even though this is a support day. Suggested phrasing: "Steady fluids, 75 to 80 g/hr if the ride goes past 90 minutes. No need for race-bottle concentration today, but the same product family as the long rides."
Add the constraint: "No upward drift to 3 or 4 hours just because the weather is good. The cap is what is written here."
athlete/calendar/2026-06-01.md — Recovery day
No structural changes. Apply cross-cutting edit C (recovery framing).
athlete/calendar/2026-06-02.md — Threshold with 2 x 22 min
Apply cross-cutting edits A (rename Fueling to Fuelling), B (key-day fuelling language), C (key-day no-additional-work), and D (directive coach voice).
No structural changes to duration, intensity, or contingencies. The current Reasoning section is good and should remain.
athlete/calendar/2026-06-03.md — Endurance ride + Strength maintenance
Apply cross-cutting edits A (rename Fueling to Fuelling) and C (support-day framing).
Structural change to the Strength maintenance Constraints section. The current single-line constraint ("Skip loaded hinge if back is irritated") is too thin for an athlete with the recent SI history.
Action: replace the current Constraints section in the Strength maintenance workout with:
- Skip loaded hinge if the back is irritated or stiff in the morning.
- Skip split squat if single-leg balance feels asymmetric or guarded.
- Replace trap bar hinge with cable pull-through or a banded hip hinge if posture cannot be held cleanly.
- Stop the session at any return of radiating leg symptoms.
- If three of the four exercises feel guarded, skip the session entirely. One missed maintenance lift will not damage the build.
- No soreness-seeking volume.
athlete/calendar/2026-06-04.md — Gravel tempo torque
Apply cross-cutting edits A (rename Fueling to Fuelling), B (key-day fuelling language), C (key-day no-additional-work), and D (directive coach voice).
Structural change to cadence. The current prescription is "mostly seated, 60-75 rpm where terrain allows" with a contingency to raise cadence and remove torque if back tightens. Given the SI history, the back-protective cadence should be the default, not the fallback. The session still rehearses gravel surface handling, sustained sub-threshold pressure, and race-pace fuelling at default cadence.
Action: replace the cadence line in the Workout plan with:
Complete 3 x 20 min at 82 to 88% FTP, mostly seated, 80 to 90 rpm. Hold the same effort over imperfect surface rather than chasing a wattage target.
Update the Reasoning section with one added sentence:
Low-cadence seated torque is held back to a later block, once the back has demonstrated four to six weeks of stability. The Ghost-specific work today is surface and sustained pressure, not force production through the pelvis.
Update the Constraints section. Replace "If back tightens, raise cadence and remove low-cadence torque" with:
If back tightens at any point, end the rep, shake out, and decide whether to continue. The contingency for tightness is to stop the set, not to grind through it at a different cadence.
Add an Equipment section between Fuelling and Constraints:
### Equipment
- Tires and pressure as planned for race day.
- Two bottles, race bottle concentration in both.
- Gels and any solids placed where they will be on race day.
- Confirm CO2 or pump, tube or plug kit, and multi-tool before leaving.
- Leave the session if a mechanical issue exposes a real race-day risk.athlete/calendar/2026-06-05.md — VO2 ceiling support
Apply cross-cutting edits A (rename Fueling to Fuelling) and C (support-day framing).
Structural change. The current prescription is 5 x 3 min at 112 to 118% FTP with a contingency to step down to 75 to 90 min easy plus 3 x 1 min openers. The full VO2 session the day before a planned 5:00 to 5:30 simulation is awkward sequencing.
Action: swap the default and the contingency. The default becomes:
- 75 to 90 min easy endurance plus 3 x 1 min openers, fuelled normally
- Optional only if Thursday was unusually clean and legs are demonstrably fresh: 5 x 3 min at 112 to 118% FTP, 4 min easy between, with the "do not chase a sixth rep" constraint preserved
Update the Reasoning section with one added sentence:
The day before the long simulation must protect Saturday. The lighter session is the baseline; the full VO2 set is the upside option only when fatigue is absent.
Summary table
Notes
- These edits do not change the block intent, the session count, the priority ranking, or the contingency design. They sharpen the existing prescriptions and bring the file format into closer alignment with what the athlete will read.
- The edits can be applied in one editing pass. Estimated time under one hour.
- Once applied, the dated calendar files are publication-ready in format. Whether they are published is a separate operator decision.