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Training plan June 6-27, 2026

This is the final preparation window before Ghost of the Gravel on June 27 in Cochrane, AB. The plan finishes the last race-specific build, protects the June 13 5-hour simulation, then tapers into race day with short sharp activities, full fuelling rehearsal, and low-risk travel-week execution.

Back and SI are cleared for cycling; they are protected only in gym and core. Running stays short, treadmill-first, and symptom-led. Gym supports bike readiness and is reduced sharply after June 12 so freshness can rise.

Full plan at a glance

Date Day Main session Extra Phase
Jun 6 Sat Easy endurance 0:45-1:15 Completed run/walk 25 min and core about 1:00 Race-specific build
Jun 7 Sun Endurance 2:30-3:00 No run Race-specific build
Jun 8 Mon Easy endurance 1:15-1:30 Optional gym 0:25-0:35, RPE 5 Race-specific build
Jun 9 Tue Short power control   Race-specific build
Jun 10 Wed Easy endurance 1:15 Optional treadmill run-walk 15-20 min Race-specific build
Jun 11 Thu Gravel pressure primer 3:15   Race-specific build
Jun 12 Fri Easy spin 0:45-1:00 Optional upper + core activation 20-25 min Freshen
Jun 13 Sat Ghost simulation 5:00 Full race rehearsal Decisive rehearsal
Jun 14 Sun Full rest acceptable, or recovery spin 0:45-1:00   Absorb
Jun 15 Mon Rest   Absorb
Jun 16 Tue Threshold sharpening 2-3 x 10 min   Taper begins
Jun 17 Wed Endurance with cadence 1:30 Optional movement reset 10-15 min Taper
Jun 18 Thu Recovery day   Taper
Jun 19 Fri Final gravel endurance 3:15-3:30 with 3 x 6 min Full fuelling rehearsal Taper key ride
Jun 20 Sat Full rest acceptable, or recovery spin 0:45-1:00   Taper
Jun 21 Sun Easy endurance 1:15 Full rest if tired Taper
Jun 22 Mon Threshold tune 1:15   Taper
Jun 23 Tue Travel to Alberta Optional travel movement reset Race week
Jun 24 Wed Gravel feel 1:00-1:15 Optional race-week activation Race week
Jun 25 Thu Race prep day No recon ride Race week
Jun 26 Fri Pre-race openers 0:50-1:00 Optional pre-race activation Race week
Jun 27 Sat Ghost of the Gravel Race Race day

Phase 1: June 6-15, race-specific build and absorption

Purpose: Complete the key Ghost-specific build while protecting the June 13 simulation. The week now accounts for Sidney's June 6 fatigue, completed run/walk, and extra core load while keeping one controlled short-power day, light gym reintroduction only if ready, and a gravel-pressure primer.

Long-ride ladder:

  • June 6: easy endurance 0:45-1:15 after completed run/walk and core
  • June 7: endurance 2:30-3:00, moved from June 6
  • June 11: gravel pressure primer 3:15, 2 x 20 min at 82-86% FTP
  • June 13: Ghost simulation 5:00, full race rehearsal

Key choices:

  • June 6 changed to a shorter easy day because Sidney reported being very tired, weather was poor, and she had already completed a 25 min run/walk plus about 1 hour of core.
  • June 9 is now a controlled 4-5 x 2 min short-power session at 115-125% FTP. This borrows Coach Gunnar's short-power intent without the fatigue cost of the full live TrainingPeaks bangers or Big 30s.
  • June 11 is a 3:15 gravel-pressure primer rather than a second major long ride. Sidney already completed a near-4-hour step on June 4, so the better role for June 11 is race practice without compromising June 13.
  • June 12 is a freshening day, not a hidden training day.
  • June 13 is the decisive rehearsal: breakfast, bottles, sodium, race tires, repair kit, pacing, final-hour pressure, and fuelling/GI notes.

Approximate on-bike volume: about 16-18 h across the June 6-15 block, plus the completed June 6 run/walk, optional June 10 run/walk only if quiet, and optional conservative gym.

Phase 2: June 16-22, taper begins

Purpose: Shift from building fitness to expressing it. Load comes down, but there is enough race-like work to avoid feeling flat.

Key sessions:

  • June 16: threshold sharpening 2-3 x 10 min at 94-98% FTP inside 1:45-2:00. If the June 13 simulation is still in the legs, ride endurance only.
  • June 17: endurance with cadence 1:30 and 5 x 1 min quick cadence.
  • June 19: final gravel endurance 3:15-3:30 with 2-3 x 6 min at 90-95% FTP. Do not extend beyond 3:30.
  • June 21: easy endurance 1:15, or full rest if fatigue remains.
  • June 22: threshold tune 1:15 before travel, 2 x 5 min at 95-100% FTP plus short accelerations.

Gym and running: No heavy gym. Optional movement reset only. Running is not required; if used at all, keep it 10-15 min easy and away from key rides.

Approximate on-bike volume: about 8-10 h.

Phase 3: June 23-27, race week

Purpose: Arrive in Cochrane fresh, sharp, fuelled, and confident. No fitness chasing. Keep travel, fuelling, equipment, and sleep simple.

Key days:

  • June 23: travel west. No meaningful training load.
  • June 24: gravel feel 1:00-1:15, 2-3 x 3 min at 85-90% FTP on representative terrain if travel fatigue is low.
  • June 25: no recon ride. Race prep, equipment, fuelling, and optional very light activation only.
  • June 26: pre-race openers 0:50-1:00, 3 x 1 min at 100-105% FTP, then 3 x 12 sec fast openers.
  • June 27: Ghost of the Gravel, 118 km.

Rationale

Protect the key rehearsal. June 13 is the highest-value session in the block. The plan trims lower-priority stress around it so the simulation is high quality.

Respect recent load. Sidney already rode 3:42 / 108 km on June 4, so June 6 does not need extra tempo pressure. It becomes a controlled endurance day.

Keep race-specific work without stacking fatigue. Short power, gravel pressure, race equipment, final-hour work, and long fuelling rehearsal stay in the plan, but each effort set has a readiness gate and the added intensity is embedded rather than added as extra sessions.

Manage back/SI and ankle risk. Cycling progresses normally. Gym is conservative and back/SI-protective. Running is treadmill-only during the June 6-15 reintroduction and optional after that.

Progress fuelling responsibly. The plan steps from 70-80 g/hr on June 6 to 75-80 g/hr on June 9, 80-85 g/hr on June 11 if tolerated, 85-90 g/hr on June 13, and 80-90 g/hr on June 19. Race day targets 90-100 g/hr from practised products.

Taper to freshness. After June 15 the plan lowers volume, keeps short sharp activities, and avoids gym or endurance load that would blunt race-week freshness.

Recovery and load management

  • Protect the June 13 simulation above all else. If fatigue is high before it, reduce supporting work rather than forcing the rehearsal.
  • After June 13, freshness is the priority. June 16 can become endurance only if needed.
  • June 19 is the final substantial gravel ride and is capped at 3:30.
  • Keep easy days genuinely easy.
  • Keep fuelling and protein high so the volume is absorbed, not just survived.
  • Stop triggers: any radiating leg symptom, ankle or calf issue, GI failure above about 85 g/hr, or systemic heaviness.
  • Hashimoto's watch: poor sleep, cold intolerance, persistent heaviness, appetite suppression, mood drop, or unusually elevated strain.