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Coach Luca calendar workouts, May 27 to June 5, 2026

  • Athlete: Sidney McGill
  • Source: athlete/calendar/2026-05-27.md through athlete/calendar/2026-06-05.md
  • Location: Severn, ON for all sessions

Wed May 27 — Easy endurance back-check ride + Movement reset

Priority: recovery
Total: 1:00-1:15 ride + 0:15-0:20 unloaded mobility

Bike

  • Distance: ~25-40 km, road
  • Duration: 1:00-1:15
  • Intensity: Z1-Z2, RPE 2-3, cadence 85-95 rpm
  • Structure: 10 min warm-up at 50-60% FTP, 50 min easy endurance at 55-68%, 10 min cool-down at 45-55%
  • Fuelling: normal meals, 30-45 g CHO if riding full duration

Movement reset

  • 90-90 breathing 2-3 min, cat-cow 6-8 reps, side-lying clamshells 2 x 8, double-leg glute bridge 2 x 6-8, dead bug 2 x 6/side

Constraints

  • No low-cadence blocks, no hard climbing, no standing efforts under load
  • No loaded lower-body strength
  • No unprompted gym work or intensity

Status

  • Actually executed against Gunnar's 3:00 endurance plan: 3:10:09, 83.5 km, hrIF 0.60, hrTSS 128, 137 avg HR, 838 m climb

Thu May 28 — Recovery day, optional recovery spin

Priority: support
Total: off, or optional 0:30-0:45 very easy spin

Bike (optional)

  • Distance: ~0-20 km, road
  • Duration: 0:30-0:45 only if completely symptom-stable
  • Intensity: Z1 only, RPE 1-2
  • Default is full off-bike

Fuelling

  • Normal meals, 3-4 protein feedings, adequate CHO to absorb Wednesday

Constraints

  • No gym, no hidden endurance volume, no tempo
  • No unprompted gym work or intensity
  • If morning stiffness elevated or radiating leg symptoms return, stay fully off

Fri May 29 — Easy endurance reset

Priority: support
Total: 1:00-1:30

Bike

  • Distance: ~25-45 km, road
  • Duration: 1:00-1:30
  • Intensity: Z1 to low Z2, RPE 2-3, cadence 85-95 rpm
  • Structure: flat or gently rolling terrain; optional 4 x 1 min cadence lifts at 95-105 rpm only if ride improves symptoms (3 min easy between)
  • Fuelling: normal meals if near 60 min; 45-60 g CHO/hr if 75 min+

Constraints

  • No sweet spot, no seated torque, no climbing pressure
  • No plyometrics, no max lifting, no trunk-loading gym
  • No unprompted gym work or intensity
  • If Thursday not clean, shorten to 0:45-1:00 or rest

Sat May 30 — Controlled endurance progression

Priority: key
Total: 2:00-2:45

Bike

  • Distance: ~50-80 km, road or smooth gravel
  • Duration: 2:00-2:45
  • Intensity: mostly 65-75% FTP, seated and smooth
  • Structure: steady endurance; optional 4-6 x 1 min cadence lifts at 95-105 rpm only if Thu and Fri were both clean (4 min easy between)
  • Fuelling: 80 g/hr at race bottle concentration, drink mix + gel rotation, no solid bars (60-80 g CHO/hr range, race-day timing practice)

Constraints

  • No gravel pressure blocks, no opener bursts, no 110-150% efforts
  • No seated torque, no racing mentality
  • Additional work is not the point
  • Stop if back loading, guarding, or leg symptoms return
  • If fatigue or stiffness elevated pre-ride, shorten rather than push the range

Sun May 31 — Recovery endurance with cadence resets

Priority: support
Total: 1:00-2:30, scaled to Saturday's actual outcome

Bike

  • Distance: ~25-70 km, road
  • Duration ladder:
    • Saturday was 2:30-2:45 clean → ride 2:00-2:30 at 60-70% FTP
    • Saturday was 2:00-2:30 clean → ride 1:30-2:00 at 60-72% FTP
    • Saturday was shortened → ride 1:00-1:30 easy or take rest
  • Cadence resets: 6 x 45 sec at 100-110 rpm only if legs improve through the ride
  • Fuelling: steady fluids, 75-80 g/hr if ride goes past 90 min, same product family as long rides (no need for race bottle concentration)

Constraints

  • No upward drift to 3 or 4 hours regardless of weather
  • If Saturday landed hard, ride 60-75 min very easy or rest fully
  • If you want to add, the answer is rest unless agreed in advance

Mon Jun 1 — Recovery day

Priority: key (recovery anchor)
Total: off-bike, optional 15-20 min movement reset

Off-bike

  • No structured ride
  • Optional easy walk if restorative
  • Optional 15-20 min movement reset: hip flexor opener, thoracic rotation, glute bridge, dead bug, calf mobility

Fuelling

  • Eat normally, keep CHO availability adequate, do not start Tuesday depleted

Constraints

  • No unprompted gym work or intensity
  • If fatigue, appetite suppression, poor sleep, or back symptoms, skip optional movement

Tue Jun 2 — Threshold with 2 x 22 min

Priority: key
Total: 2:30-2:45

Bike

  • Distance: ~70-85 km, road
  • Duration: 2:30-2:45
  • Main set: 2 x 22 min at 94-99% FTP, 9 min easy between, seated and smooth
  • Structure: 40 min progressive warm-up (55-75%), 2 x (22 min threshold + 9 min recovery), 35 min endurance (65-74%), 10 min cool-down (50-60%)
  • Fuelling: 80 g/hr at race bottle concentration, drink mix + gel rotation, no solid bars (75-90 g CHO/hr, 600-800 mg sodium/hr)

Contingency

  • If Saturday May 30 created lingering fatigue, reduce to 2 x 16-18 min and keep the rest endurance

Constraints

  • Additional work is not the point
  • Stop the main set if posture or power control collapses
  • Coach note: finish the second rep without losing 5 watts off the first

Wed Jun 3 — Endurance ride + Strength maintenance

Priority: support (endurance), maintenance (strength)
Total: 2:00-2:15 ride + 0:25-0:30 lift

Bike

  • Distance: ~55-70 km, road
  • Duration: 2:00-2:15
  • Intensity: steady Z2
  • Structure: 15 min warm-up (55-65%), 60 min endurance (65-75%), 4 x 1 min high cadence at 100-110 rpm (4 min easy between), 30 min endurance (65-75%), 10 min cool-down (50-60%)
  • Fuelling: 45-60 g CHO/hr

Strength maintenance (after ride)

  • Trap bar deadlift or hinge: 2 x 4 at 60-70% 1RM or RPE 6-7
  • Step-up or split squat: 2 x 5 each side at RPE 6-7
  • Side plank: 2 x 30-40 sec each side
  • Calf raise: 2 x 8 at RPE 6-7

Constraints

  • Keep the bike day aerobic even if legs feel good
  • Skip loaded hinge if back is irritated or stiff in morning
  • Skip split squat if single-leg balance feels asymmetric or guarded
  • Replace trap bar hinge with cable pull-through or banded hip hinge if posture cannot hold cleanly
  • Stop at any return of radiating leg symptoms
  • If three of four exercises feel guarded, skip the session entirely
  • No soreness-seeking volume
  • No unprompted additions

Thu Jun 4 — Gravel sustained pressure

Priority: key
Total: 2:45-3:00

Bike

  • Distance: ~75-95 km, gravel or mixed terrain
  • Duration: 2:45-3:00
  • Main set: 3 x 20 min at 82-88% FTP, mostly seated, 80-90 rpm, 10 min easy between
  • Structure: 35 min warm-up (55-72%) on stable terrain, 3 x (20 min gravel sustained pressure + 10 min recovery), 35 min endurance (65-75%), 10 min cool-down (50-60%)
  • Fuelling: 80 g/hr at race bottle concentration, drink mix + gel rotation, no solid bars (75-90 g CHO/hr, same bottle concentration as planned for long rides)

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

Constraints

  • If gravel is unsafe or too stop-start, use road and preserve the pressure pattern
  • Additional work is not the point
  • If back tightens, end the rep, shake out, and decide whether to continue (the contingency for tightness is to stop the set, not grind through at a different cadence)
  • Coach note: sustain pressure when the surface argues with you; the terrain is the work, not the wattage

Fri Jun 5 — VO2 ceiling support

Priority: support
Total: 1:45-2:00

Bike

  • Distance: ~45-60 km, road
  • Default: 75-90 min easy endurance + 3 x 1 min openers, fully easy between, finish fresh
  • Upside option only if Thursday was unusually clean and legs demonstrably fresh:
    • 5 x 3 min at 112-118% FTP, 4 min easy between
    • Structure: 30 min warm-up (55-75%), 5 x (3 min VO2 + 4 min recovery), 25 min endurance (60-70%), 10 min cool-down (45-55%)
  • Fuelling: start fed, 75-90 g CHO/hr, mostly drink mix and gels

Constraints

  • Do not chase a sixth rep
  • Keep the last rep controlled, not desperate
  • No unprompted additions
  • Default to lighter session; full VO2 only if Thursday and recovery were both clean

At-a-glance week summary

Day Session Duration Priority
Wed May 27 Easy back-check + movement reset 1:00-1:15 + 0:15-0:20 recovery
Thu May 28 Recovery day, optional spin off or 0:30-0:45 support
Fri May 29 Easy endurance reset 1:00-1:30 support
Sat May 30 Controlled endurance progression 2:00-2:45 key
Sun May 31 Recovery endurance, Saturday-scaled 1:00-2:30 support
Mon Jun 1 Recovery day off key
Tue Jun 2 Threshold 2 x 22 min 2:30-2:45 key
Wed Jun 3 Endurance + strength maintenance 2:00-2:15 + 0:25-0:30 support / maintenance
Thu Jun 4 Gravel sustained pressure 3 x 20 2:45-3:00 key
Fri Jun 5 VO2 ceiling support (default light) 1:45-2:00 support

Total planned bike time: roughly 13 hours across eight bike days, plus one short strength maintenance and one short movement reset.

Key days: May 30, Jun 1 (recovery anchor), Jun 2, Jun 4.

Race-day fueling rehearsal days: May 30, Jun 2, Jun 4 — all use "80 g/hr at race bottle concentration, drink mix + gel rotation, no solid bars."