Live
Powered by

June 6 plan adjustment review

  • Athlete: Sidney McGill
  • Race: Ghost of the Gravel, 2026-06-27, Cochrane AB
  • Review date: 2026-06-06
  • Scope: Local calendar and planning documents only. Live TrainingPeaks was not updated.

Summary of changes made

  • Accepted Sidney's June 6 to June 7 ride swap, but made it fatigue-managed rather than a straight copy-paste swap.
  • Logged the completed June 6 run/walk and about 1 hour core in the local calendar and daily log.
  • Removed the planned June 7 run/walk so running is not stacked on top of the moved long ride.
  • Softened June 8 bike and made the first loaded gym workout optional and shorter.
  • Corrected travel to June 23 and removed the unavailable June 25 recon ride.
  • Added more structured intensity after the June 13 simulation, but embedded it inside existing rides instead of adding new standalone hard days.
  • Preserved June 13 as the highest-value Ghost simulation.

June 6-7 decision

The switch is sound because Sidney reported being very tired after a rest day, weather was poor, and she had already added meaningful off-bike and running load. The best adjustment was:

  • June 6: easy endurance 0:45-1:15, or skip entirely if fatigue remains high.
  • June 7: moved endurance ride 2:30-3:00, with the lower end as the normal target and 3:00 only if overnight recovery is clearly better.
  • June 7 run/walk: removed.
  • June 8: easy endurance 1:15-1:30, with optional reduced gym only if recovered.

The 25 min run/walk counts as the first running reintroduction. The about 1 hour core session is real load and materially exceeds the planned introductory core dose, so back/SI response, hip-flexor soreness, abdominal soreness, ankle/calf response, and general fatigue now govern the next 48 hours.

Intensity plan, before and after

Window Before After Rationale and gate
June 6-15 June 9 short power, June 11 gravel pressure, June 13 simulation Same core structure, but June 6-8 softened around fatigue Do not add more hard work before the simulation. June 9 stops at 4 reps unless fresh. June 11 drops pressure if fatigue rises.
June 16-22 June 16 2 x 10, June 19 longer gravel pressure, June 21 tempo workout, June 23 tune June 16 becomes 2-3 x 10, June 19 becomes 2-3 x 6 min, June 21 becomes easy or rest, June 22 threshold tune before travel This gives Sidney the extra intensity she requested while lowering total pressure time and protecting taper freshness.
June 23-27 June 23 tune, June 24 travel, June 25 recon, June 26 openers June 23 travel, June 24 optional gravel feel with 2-3 x 3 min, June 25 no recon, June 26 openers Race-week stress is now coherent with travel. June 24 is a feel check, not a workout to chase.

The revised plan gives approximately two purposeful effort days per week without creating extra training days: June 9 and June 13 in the build week, June 16 and June 19 plus a short June 22 tune in taper entry, then June 24 optional terrain pressure and June 26 openers in race week.

Where I pushed back

  • I did not add another hard intensity day before June 13. Sidney is already tired, and the simulation is the decisive session.
  • I did not make June 16 a fixed 3 or 4 x 10 min session. The third 10 min rep is available only if the June 13 simulation has been absorbed.
  • I did not keep June 19 as a longer sustained pressure ride. The new 2-3 x 6 min set better matches Sidney's requested 2-8 min efforts and reduces fatigue cost.
  • I removed June 21 tempo so June 22 can be sharp and travel does not begin on heavy legs.
  • I did not move the June 25 recon to June 26. June 26 stays as openers. The gravel feel moves to June 24 only if travel fatigue and logistics allow it.

Travel and race-week rework

  • June 23 is now travel to Alberta with no meaningful training load.
  • June 22 now carries the final pre-travel threshold tune.
  • June 24 is a short gravel feel, 1:00-1:15, with optional 2-3 x 3 min at 85-90% FTP if travel fatigue is low.
  • June 25 is race prep only, no recon.
  • June 26 remains pre-race openers and should not absorb any makeup recon volume.
  • June 27 remains the Ghost of the Gravel race file.

Risk and recovery watch items

  • Fatigue trend: if heaviness persists after June 7, reduce June 8 first, then June 9.
  • Hashimoto's: protect sleep, appetite, mood, temperature regulation, and systemic freshness. Persistent heaviness is a reason to cut density.
  • Back/SI: cycling is allowed, but gym and core stay conservative. Stop off-bike work with any radiating leg symptom.
  • Running/ankle: June 6 already counts as the reintroduction. No further run/walk unless the ankle, calf, back, and SI are quiet.
  • Fuelling/GI: require written notes after June 11, June 13, and June 19 before confirming higher race-day carbohydrate targets.
  • Taper integrity: after June 15, no fitness chasing. The goal is sharpness and freshness, not more load.

Open questions to confirm with Sidney

  • How did fatigue, mood, and leg heaviness feel the morning after the June 6 run/core day?
  • Any back/SI, hip-flexor, abdominal, ankle, or calf soreness after the 1 hour core and run/walk?
  • Did the moved June 7 endurance ride happen, and at what duration?
  • What is the exact June 23 flight/arrival timing and bike-build window?
  • Is there a safe, convenient gravel option on June 24 near Cochrane, or should that day stay road/trainer easy?