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Recommended local plan adjustments after Coach Gunnar live calendar review

  • Owner: Coach Luca
  • Date created: 2026-06-05
  • Scope: Current local plan, June 6 to June 15, 2026
  • Source reviewed: athlete/planning/2026-06-06-to-2026-06-15-trainingpeaks-live-calendar.md
  • Review document: athlete/context/2026-06-05-coach-gunnar-live-calendar-review-jun-06-to-15.md

Decision

Do not adopt Coach Gunnar's live TrainingPeaks plan wholesale.

The current local plan is stronger for Ghost-specific preparation because it protects the June 13 5-hour simulation, keeps strength risk lower, explicitly rehearses fuelling, and preserves taper freshness.

One targeted adjustment has been applied: borrow Gunnar's short-power intent, but reduce the dose and place it where it does not compromise the simulation.

The current June 9 Threshold 2 x 16 min workout has been replaced with a controlled short-power session, with a freshness gate after June 8.

Recommended workout:

  • Title: Short power control
  • Duration: 1:45-2:00
  • Warm-up: 25-30 min progressive Z1-Z2
  • Main set: 4-5 x 2 min at 115-125% FTP
  • Recovery: 6-8 min easy between reps
  • Finish: Z2 endurance to time
  • Cap: stop at 4 reps if power drops, form changes, back/SI tightens, or RPE rises too high
  • Fuelling: 75-80 g/hr, same race bottle concentration practice

Why:

  • It honours Gunnar's signal that short-power capacity matters for Sidney.
  • It is far less costly than 6 x 2 min at 130-150% FTP or 10 x 30 sec at 200-300% FTP.
  • It creates a useful race-surge stimulus without taking over the week.
  • It gives June 10 room to remain easy before June 11 and June 13.

Fallback:

  • If Sidney is carrying fatigue, keep June 9 as endurance 1:15-1:30 or full rest.
  • Do not force the session.

Do not adopt Gunnar's Big 30s workout on June 10.

Why:

  • 1:54 at 190 TSS with 10 x 30 sec at 200-300% FTP is too expensive two days before the June 13 simulation.
  • The instruction to destroy the legs is not aligned with the current goal of arriving at June 13 ready for a useful race rehearsal.

Do not change June 11 back to a 4-hour endurance ride.

Keep the current local Gravel pressure primer 3:15 with 2 x 20 min at 82-86% FTP.

Why:

  • Sidney already completed a near-4-hour step on June 4.
  • June 11 should rehearse gravel pressure, equipment, and fuelling without becoming another major long ride.
  • This protects the June 13 5-hour simulation.

Do not adopt Gunnar's full 1-hour heavy strength session on June 12.

Keep the current optional upper/core activation only, RPE 5, 20-25 min.

Why:

  • Heavy squats, heavy split squats, and heavy carries are too close to the 5-hour simulation.
  • Recent SI/back history makes the downside larger than the upside.

Do not replace the June 13 5-hour Ghost simulation with Gunnar's 3:10 tempo.

Do not add Gunnar's June 14 4-hour endurance ride after the simulation.

Why:

  • The June 13 5-hour simulation is the best race-specific rehearsal in the window.
  • June 14 should be absorption and recovery.
  • The plan needs to enter the taper, not extend peak fatigue.

Summary of changes to make

Only one actual workout change was recommended and applied:

  • June 9: use a controlled 4-5 x 2 min short-power session if Sidney is fresh enough.

Everything else is a guardrail:

  • Keep June 10 easy.
  • Keep June 11 as the 3:15 primer.
  • Keep June 12 light and optional.
  • Keep June 13 as the 5-hour simulation.
  • Keep June 14 recovery-focused.

Do not publish these changes to live TrainingPeaks unless the operator explicitly asks.