Live
Powered by

Recent local plan adjustment summary

  • Athlete: Sidney McGill
  • Adjustment event: 2026-06-06 athlete feedback
  • Document date: 2026-06-07
  • Race target: Ghost of the Gravel, 2026-06-27, Cochrane AB
  • Scope: Local Coach Luca plan only. Live TrainingPeaks was not updated.

Executive summary

This adjustment round responded to Sidney reporting high fatigue and rainy weather on June 6, after she had already completed a 25 min run/walk and about 1 hour of core. The plan was changed to reduce immediate stress, protect the June 13 Ghost simulation, correct the race-week travel logistics, and add more purposeful intensity later in the block without adding unnecessary standalone hard days.

The main coaching decision was to accept the requested June 6 to June 7 ride swap, but not as a straight trade. June 6 became a short easy day with skip permission, June 7 became a fatigue-gated endurance ride, and June 8 was softened to prevent the weekend adjustment from compromising the key June 9, June 11, and June 13 sessions.

Immediate changes

Date Change Reason
June 6 Changed from 3:00 endurance to easy endurance 0:45-1:15, optional if fatigue stayed high Fatigue, rain, completed run/walk, and added core made the original long ride lower value
June 6 Logged completed 25 min run/walk and about 1 hour core Counts as real training load and first running reintroduction
June 7 Moved endurance ride to 2:30-3:00, with lower end as normal target Preserves endurance stimulus while respecting fatigue
June 7 Removed planned run/walk Avoids stacking running on top of the moved long ride
June 8 Reduced bike to easy endurance 1:15-1:30 and made gym optional, 25-35 min at RPE 5 Protects recovery after the shifted weekend and extra core load

Intensity changes

The athlete asked for more than only June 9 and June 16 as effort days. The plan now includes more regular efforts, but most of them are embedded in existing rides and guarded by readiness rules.

Date Current local plan Readiness gate
June 9 Short power control, 4-5 x 2 min at 115-125% FTP Stop at 4 reps unless legs and recovery are clearly good
June 13 Ghost simulation 5:00 with controlled gravel pressure and final-hour race efforts Highest-value session. Supporting work gives way if needed
June 16 Threshold sharpening, 2-3 x 10 min at 94-98% FTP Third rep only if June 13 has been absorbed
June 19 Final gravel endurance 3:15-3:30 with 2-3 x 6 min at 90-95% FTP Endurance only or stop after 2 reps if taper fatigue remains
June 22 Threshold tune 1:15 before travel, 2 x 5 min at 95-100% FTP plus accelerations Reduce to 1 x 5 min and 2 accelerations if fatigue is present
June 24 Gravel feel 1:00-1:15 with optional 2-3 x 3 min at 85-90% FTP Only if travel fatigue is low and logistics are simple
June 26 Pre-race openers 0:50-1:00 Keep low volume, no makeup recon

Travel and race-week changes

  • June 23 is now the travel day to Alberta, with no meaningful training load.
  • The final pre-travel tune moved to June 22.
  • June 24 became the short gravel feel day, replacing the unavailable June 25 recon.
  • June 25 is now race prep only: equipment, bottles, race food, logistics, and optional very light activation.
  • June 26 remains pre-race openers and should not absorb extra recon volume.

Coaching push-back

  • No added hard intensity before June 13. Sidney is currently tired, and the simulation is the decisive session.
  • June 16 was not made a fixed 3 or 4 x 10 min workout. It is written as 2-3 x 10 min so the third rep depends on recovery.
  • June 19 was changed from longer sustained pressure to shorter 2-8 min style efforts, matching Sidney's request while reducing fatigue cost.
  • June 21 tempo was removed so June 22 can be sharp before travel.
  • No recon was moved to June 26. Race-week openers remain intact.

Files updated in this round

  • athlete/calendar/2026-06-06.md
  • athlete/calendar/2026-06-07.md
  • athlete/calendar/2026-06-08.md
  • athlete/calendar/2026-06-10.md
  • athlete/calendar/2026-06-13.md
  • athlete/calendar/2026-06-16.md
  • athlete/calendar/2026-06-19.md
  • athlete/calendar/2026-06-21.md
  • athlete/calendar/2026-06-22.md
  • athlete/calendar/2026-06-23.md
  • athlete/calendar/2026-06-24.md
  • athlete/calendar/2026-06-25.md
  • athlete/calendar/2026-06-26.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
  • athlete/context/travel-schedule.md
  • athlete/context/2026-06-05-calendar-replan-jun-06-to-race-day-summary.md
  • athlete/context/2026-06-06-plan-adjustment-review.md
  • athlete/logs/daily/2026-06-06.md

Verification notes

  • Local plan now consistently uses June 23 as travel day.
  • Local plan now consistently treats June 25 as no recon.
  • June 13 remains the protected 5:00 Ghost simulation.
  • June 26 remains openers only, with no makeup recon volume.
  • git diff --check passed after the adjustment round.