Calendar replan summary: June 6 to June 27, 2026
- Owner: Coach Luca
- Date created: 2026-06-05
- Athlete: Sidney McGill
- Race target: Ghost of the Gravel, June 27, 2026, Cochrane AB, 118 km
- Files updated:
athlete/calendar/2026-06-06.mdthroughathlete/calendar/2026-06-27.md,athlete/rolling-7-day.md,athlete/rolling-3-week.md,athlete/planning/2026-06-06-to-2026-06-15-plan-summary.md,athlete/planning/2026-06-06-to-2026-06-15-gym-strength-core-plan.md - Key source inputs: June 5 sport-science review, original May 5 planning prompt, rolling draft plans, daily calendar files, Coach Gunnar and Sidney June 5 notes, travel context, race calendar, season goals
Executive summary
The revised calendar keeps the original strategic intent: one final Ghost-specific build, then a controlled taper into June 27. The main adjustment is density management. The first draft had the right ingredients but stacked too much stress between June 6 and June 13: tempo on June 6, full 2 x 20 min threshold on June 9, denser 4-hour gravel pressure on June 11, gym load too close to the simulation, and a sharp jump in fuelling practice.
The re-plan protects the June 13 Ghost simulation as the decisive session. Supporting work is still specific, but lighter and cleaner.
Main adjustments
June 6-13 race-specific build
- June 6 changed from 3:00-3:30 with prescribed tempo to an easy 0:45-1:15 because Sidney reported fatigue and rainy weather after already completing a 25 min run/walk and about 1 hour of core.
- June 7 now carries the moved endurance ride, 2:30-3:00, with no run.
- June 8 bike reduced to easy endurance 1:15-1:30 and gym became optional, 25-35 min at RPE 5. This accounts for the shifted long ride and the added June 6 core load.
- June 9 changed to short power control: 4-5 x 2 min at 115-125% FTP, with a stop-at-4-reps default unless Sidney is clearly fresh. This borrows Coach Gunnar's short-power intent without adopting the full live TrainingPeaks anaerobic load.
- June 10 becomes a true easy day with optional treadmill run-walk only. No road running.
- June 11 is now a 3:15 gravel-pressure primer with 2 x 20 min at 82-86% FTP. This keeps gravel specificity while protecting the June 13 simulation.
- June 12 becomes a freshening day: 0:45-1:00 easy spin plus optional 20-25 min upper/core activation only.
- June 13 remains 5:00 and is still the full race rehearsal. The structured workout totals 300 min and includes equipment, breakfast, fuelling, sodium, pacing, and final-hour pressure practice.
June 14-22 taper entry
- June 14 remains full rest acceptable, or optional 45-60 min recovery spin. This avoids turning the day after the simulation into another training requirement.
- June 15 remains full rest and restores the Monday rest anchor.
- June 16 threshold sharpening is now 2-3 x 10 min, with the third rep gated on freshness after the June 13 simulation.
- June 17 is aerobic endurance with cadence instances, not gym load.
- June 18 is recovery.
- June 19 is the final substantial gravel ride at 3:15-3:30, with 2-3 x 6 min at 90-95% FTP. This adds the requested 2-8 min effort style while reducing total pressure time.
- June 20 is optional recovery spin or full rest.
- June 21 is easy endurance 1:15, or rest if fatigue remains.
- June 22 becomes the pre-travel threshold tune, 1:15.
Race week: June 23-27
- June 23 is travel to Alberta with no meaningful training load.
- June 24 is a short gravel feel, 1:00-1:15, replacing the unavailable June 25 recon.
- June 25 is race prep only, with no recon ride.
- June 26 is pre-race openers, 0:50-1:00, low volume and sharp.
- June 27 is the Ghost of the Gravel race file with execution and fuelling notes.
Why these changes were made
- Protect the key adaptation: June 13 is the highest-value rehearsal. The plan now trims the lower-priority stress around it.
- Reduce avoidable fatigue: the original June 6-13 density risked making the 5-hour simulation a survival ride instead of a high-quality rehearsal.
- Respect recent load: Sidney already completed a 3:42 / 108 km ride on June 4, so June 6 did not need to be another long-tempo stress.
- Manage back/SI and ankle risk: cycling can progress normally, but gym is conservative and running is treadmill-only, short, and symptom-led.
- Progress fuelling responsibly: the plan steps from 70-80 g/hr to 75-80 g/hr, then 80-85 g/hr, then 85-90 g/hr on the simulation instead of jumping abruptly.
- Improve taper shape: after June 15 the plan lowers volume, keeps short sharp instances, and avoids adding fitness-chasing load close to race day.
- Preserve metric and race specificity: all ride durations, distances, and nutrition targets are written in race-useful metric terms.
Current plan by day
Open watch items
- Reassess after June 11 before locking the full June 13 pressure pattern.
- Reassess after June 13 before confirming June 16 threshold sharpening.
- Require written fuelling/GI notes after June 11, June 13, and June 19.
- Keep all athlete-facing delivery through athlete-comms if this plan is summarized for Sidney.
- Do not publish these updates to live TrainingPeaks unless the operator explicitly asks.