Current phase: April rebuild, first coached training block after a 7-week low-activity period.
Current location sequence: Victoria through April 30, Shanghai from May 2 to May 16 with no bike, Edmonton after return.
Key constraints: Hashimoto's, recovering ankle sprain, no recent power data, no HRV data.
Data gaps: exact validated post-return FTP remains unconfirmed, 1RM unknown, HRV baseline unavailable, menstrual cycle not tracked.
Active power-zone reference: use the corrected threshold-power zone table saved in athlete/context/power-zones.md for current planning until a newer confirmed TrainingPeaks table replaces it.
Coaching voice: direct, clear, no filler.
Endurance application
Current block is for aerobic re-establishment and controlled threshold reintroduction, not race-specific intensity.
Use the corrected threshold-power zones in athlete/context/power-zones.md as the active wattage reference for workout design, intensity framing, and performance targets.
MTB exposure remains conservative and is gated by ankle response.
Volume progression should remain modest through the April block, then accept aerobic decrement during Shanghai and rebuild after return.
Recovery application
Maintain a standing Hashimoto's watch even without active flare signs.
Monitor ankle response the next morning after MTB or single-leg work.
Monday remains the primary recovery anchor unless an explicit block exception is documented.
Travel stress from Shanghai should be treated as a recovery planning problem, not just a logistics note.
Strength application
Current gym work is supportive and submaximal, with explicit load guidance on every exercise.
Single-leg loading remains ankle-conditional.
Gym should stay on training days, and it is the first training element reduced when recovery is compromised.
Nutrition application
Build reliable on-bike carbohydrate habits at 60 to 75 g/hr during the current block.
Treat low energy availability as a meaningful differential when fatigue presents.
Use athlete food preferences intelligently, not casually, in fueling plans.
Shanghai is a high-risk nutrition disruption window and needs pre-travel planning.
