2026-07-14

Summary

Activities

Planned: FTP test, 1:30 on the road in Orillia, ON, with a readiness gate before the 20 min maximal test effort. If the warm-up and opener do not feel normal, convert to 60 to 90 min easy endurance only.

Coach Luca

Composition time: 06:30 America/Edmonton, athlete-local 08:30 America/Toronto.
Readiness state: Unconfirmed.
Specialist participation decided before drafting: recovery, nutrition, and endurance consulted; strength not consulted because there is no same-day gym loading or strength-specific carry-forward decision.

Readiness

No overnight or same-morning athlete check-in was visible before composition, and the July 13 weekly self-assessment prompt asking directly about FTP-test readiness is still unanswered. Current-day recovery input is absent. Hashimoto's, back, SI, hamstring, ankle, sleep, perceived freshness, previous-day session outcome, travel disruption, and nutrition-hydration domains were checked against available evidence. No direct negative symptom signal surfaced, but the evidence gap is too large to clear a maximal test to Green, so readiness remains Unconfirmed.

Planning

Today's operative written prescription comes from athlete/calendar/2026-07-14.md, which sets a 1:30 road FTP test with a 20 min maximal effort and a 60 g/hr fueling target. Because readiness is unconfirmed, the athlete note preserves the written session but makes the test conditional on a clearly normal body check through the warm-up and opener. If the body check is not clearly normal, the conservative fallback is 60 to 90 min easy endurance only, with no test effort. The rolling 7-day and rolling 3-week files were read as required but remain stale for June context only, so they were used as older background rather than as the controlling July prescription. No standalone nutrition plan exists at athlete/logs/daily-nutrition/2026-07-14.md, so concise fueling guidance was included directly in the athlete note.

Evidence

Required read order completed before drafting. Inbound athlete-message review found no overnight or early-morning check-in, question, complaint, or newer location signal for today; the only newer visible athlete inputs are a brief July 13 presence ping and a breakfast intake log, neither of which confirms July 14 test readiness. Recovery review used the most recent canonical daily log, 2026-07-13, because today's log did not yet exist; ## Recovery is empty there, and the same recovery-input gap is still present in 2026-07-12 and 2026-07-11, so recovery specialist input is stale beyond 48 hours. Nutrition review used 2026-07-13 ## Nutrition, which contains only a breakfast intake entry and no day-level July 14 fueling plan. athlete/rolling-7-day.md was read as required but stops at June 12, and athlete/rolling-3-week.md ends with late-June race-week context rather than a current July block. The morning-plan skill names athlete/travel-schedule.md, but the canonical travel source in this workspace is athlete/context/travel-schedule.md, which confirms Orillia, ON from July 5 to August 2, and no newer location evidence was found. The most recent visible canonical evening summary remains 2026-06-03, so prior-evening context is materially stale. After the required reads, the dated calendar file athlete/calendar/2026-07-14.md was checked to resolve today's current written session. Weather was then fetched for Orillia, ON via Open-Meteo after location confirmation; at 08:30 EDT current conditions were 29°C, overcast, and 23.8 km/h wind, and the day forecast is 33.8°C / 23.3°C with 1 percent precipitation probability and max wind about 33.9 km/h.

Endurance

Recovery

Strength

Nutrition

Messages

Morning plan

Today's Plan

**Readiness:** Unconfirmed, no same-morning check-in, no fresh recovery update, and no reply yet on yesterday's test-readiness check, so keep today conservative.

**Today’s plan:**
FTP test, 1:30 on the road. Use the warm-up and opener as a real body check. If legs, back, SI, hamstring, and general energy all feel normal, proceed with the 20 min test and pace the first 5 min conservatively so the effort stays even. If anything feels off, guarded, or flat, skip the test effort, ride 60 to 90 min easy endurance instead, and flag it the same day. Verify HR and power are recording cleanly before you commit to the test.

**Fueling:**
Start fully fed. Get 60 g/hr on the bike, bring fluid from the start, and use extra sodium if you are rolling into the hotter part of the morning. If breakfast is not landing close to rollout, add a small easy carbohydrate top-up before you start. Eat a normal carb plus protein meal soon after.

**Weather:**
Orillia, ON ☁️
34°C / 23°C, overcast
Hot, dry, and breezy from the start, with more wind building through the day.
Go early, choose the steadiest uninterrupted road you have, and do not let heat or wind push the pacing around.

**Monitor:**
Back or SI tightness, hamstring response, unusual heaviness, low energy, or any sign the opener is costing too much. If that shows up, do not force the test.

/luca
/recovery
/nutrition
/endurance

Blocked messages

System

Time	Message
08:30	morning plan saved under `## Messages` -> `### Morning plan` in this file. Readiness recorded as Unconfirmed, the dated calendar FTP test was kept behind a warm-up body-check gate with an easy-endurance fallback because no same-morning athlete or recovery confirmation was visible, and delivery is still pending. Contributors: luca, recovery, nutrition, endurance.

Notes

Open items

Await athlete reply to the July 13 weekly self-assessment and FTP-test readiness prompt.

Last updated on 2026-07-14