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Training Plan: 2026-04-08 to 2026-05-05

Purpose

This is a 3-week meaningful training block for Sidney, followed by a slower 1-2 week bridge because of potential travel to China from May 2-16.

The purpose of this block is not to chase a spring fitness test result. The purpose is to:

  • rebuild aerobic density after a long post-season interruption
  • re-establish training rhythm and tolerance
  • reintroduce controlled cyclocross-relevant intensity
  • improve repeatability without pushing her into endocrine or recovery trouble
  • arrive at early May feeling more stable and trainable, not exhausted

Key assumptions

This plan is built under explicit assumptions because some current training data is still missing.

Assumptions:

  • Sidney is back riding consistently but is still relatively early in reloading after 6 weeks off after Worlds.
  • Her basic riding ability is present, but durability and high-end repeatability are below in-season level.
  • Current training prescription should be governed by recent tolerance, heart rate response, RPE, and next-day recovery rather than by aggressive power targets.
  • Because of Hashimoto's and her history of recovery difficulty, this block must be controlled rather than ambitious.

Coaching intent

Given her results profile, the main target right now is not peak form. It is to create a better platform for the work that matters later.

What this block should improve:

  • aerobic stability
  • muscular endurance
  • repeated short-effort tolerance
  • rhythm and frequency
  • general readiness for more specific summer work

What this block should avoid:

  • digging a fatigue hole
  • unnecessary VO2 work
  • turning April into a test period
  • mistaking one good day for readiness to overload

Week 1: 2026-04-08 to 2026-04-14

Objective

Re-establish rhythm, basic volume, and tissue tolerance. Light structure only. Finish the week feeling better, not buried.

Weekly structure

  • 5-6 rides
  • 1 full rest day
  • 1 optional light strength/general conditioning session only if already tolerated

Key sessions

1. Endurance ride x2-3

  • 1.5 to 3 hours depending on current tolerance
  • Mostly Z2 / steady aerobic
  • Keep cadence and terrain comfortable
  • One of these rides can be slightly longer if recovery is clearly good

2. Tempo reintroduction x1

Example:

  • 2-3 x 12-15 min at upper endurance to tempo
  • Controlled breathing
  • No drift into threshold
  • 5-6 min easy between efforts

Purpose:

  • reload muscular endurance
  • restore sustained aerobic work without cost

3. Neuromuscular acceleration session x1

Inside an endurance ride:

  • 6-8 x 8-10 sec seated or rolling accelerations
  • Full recovery between reps

Purpose:

  • wake up recruitment
  • maintain snap without metabolic damage

4. Low-cadence torque / hill strength x1

Example:

  • 4-6 x 4-5 min moderate torque climbing or false-flat work
  • Subthreshold only
  • Controlled, not grinding to failure

Purpose:

  • begin rebuilding force support relevant to cyclocross

What the week should feel like

  • No session should take more than about 24-36 hours to absorb
  • Sidney should finish most rides with more available
  • This week is about rhythm, not proof

Week 2: 2026-04-15 to 2026-04-21

Objective

Build aerobic load modestly and introduce the first true repeatability stimulus.

Weekly structure

  • 6 rides
  • 1 rest day
  • 2 quality days maximum, separated by recovery

Key sessions

1. Longer endurance ride x1

  • Progress from week 1 by roughly 10-20% if recovery markers are good
  • Fuel properly throughout
  • No hero ride, no late ego effort

Purpose:

  • extend durability
  • support later race-specific work

2. Subthreshold / threshold-control session x1

Example options:

  • 3 x 10-12 min at high tempo to low threshold, steady and repeatable or

  • 2 x 15 min just below threshold if she is more fragile that week

Purpose:

  • lift sustainable aerobic power
  • improve controlled pressure without excessive autonomic cost

3. Repeatability session x1

Example:

  • 2 sets of 5-6 x 30 sec hard / 2.5-3 min easy
  • Long easy recovery between sets
  • Keep quality consistent; do not chase collapse

Alternative:

  • short hill kicks from rolling speed with full control

Purpose:

  • start rebuilding repeated race surges
  • reintroduce CX-style demand without deep acidosis

4. Endurance plus skills session x1-2

Within an aerobic ride, include some low-cost skills if practical:

  • cornering
  • dismount/remount rhythm
  • terrain changes
  • cadence variability

Purpose:

  • restore movement economy
  • keep technical work in the background without adding stress

What the week should feel like

  • One hard-ish day should remain predominantly aerobic
  • The second quality day can be punchier, but total time above threshold stays limited
  • Easy days stay easy

Week 3: 2026-04-22 to 2026-04-28

Objective

Consolidate. Small progression only if recovery is clearly positive. End the block in control.

Weekly structure

  • 5-6 rides
  • 1-2 lighter days around the key work
  • 2 quality sessions maximum

Key sessions

1. Durable aerobic ride with late controlled pressure x1

Example:

  • Endurance ride with the final 30-45 min containing tempo segments or rolling pressure
  • Stay below the point where form deteriorates

Purpose:

  • improve durability under mild fatigue
  • support late-race resilience

2. Repeatability session x1

Example options:

  • 3 sets of 4 x 40 sec hard / 2 min easy or

  • 6-8 x 1 min strong but controlled with generous recovery

Purpose:

  • improve ability to produce repeated efforts without collapse
  • build race-relevant repeatability rather than single-effort heroics

3. Subthreshold maintenance x1

Example:

  • 2 x 12-15 min controlled
  • Slightly shorter than week 2 if the week carries more overall load

Purpose:

  • maintain aerobic progression
  • avoid overshooting late in the block

4. Remaining rides

  • easy to moderate only
  • no accumulation of hidden fatigue

What the week should feel like

  • This is not a testing week
  • If recovery is questionable, hold week 2 load rather than pushing forward
  • The right outcome is completion with quality still intact

Slower bridge after the block

Option A: one-week bridge

Dates: 2026-04-29 to 2026-05-05

Use this if travel is likely and the main goal is to absorb the block.

Structure

  • Reduce total volume by about 30-40%
  • Keep frequency if possible
  • Keep only 2 structured sessions:
    • 1 short subthreshold session
    • 1 short open-up / neuromuscular session
  • Everything else easy aerobic, mobility, and recovery support

Example week

  • 2-3 easy endurance rides
  • 1 short subthreshold ride: 2 x 8-10 min controlled
  • 1 short open-up ride: 5-6 x 8-10 sec accelerations or a few 20-30 sec openers
  • 1-2 easy recovery spins or complete rest depending on travel demands

Option B: two-week bridge / travel maintenance

Dates: 2026-05-06 to 2026-05-16 if needed

Use this if travel happens and training consistency is compromised.

Priorities

  • protect sleep and circadian rhythm
  • hydrate aggressively
  • keep daily movement
  • include only short maintenance sessions when practical
  • accept reduced load instead of fighting logistics

Training pattern during travel

  • 30-75 min aerobic rides or light trainer sessions when possible
  • one short subthreshold session each week if feasible
  • one short recruitment/open-up session each week if feasible
  • mobility, activation, and walking on heavy travel days

The goal here is preservation, not progression.

Frequency targets across the block

Per week

  • Endurance / Z2: 3-4 rides
  • Tempo / subthreshold: 1 ride
  • Repeatability / short punch: 1 ride
  • Neuromuscular accelerations: 1 session, usually inside an endurance workout
  • Skills: 1 low-cost session if practical
  • Strength: at most 1-2 light sessions only if already established; no heavy eccentric block

Monitoring and red flags

Because of Hashimoto's, her history of recovery difficulty, and the recent time off, this needs tighter monitoring than a standard build.

Watch for

  • resting HR elevated for 2-3 days
  • HR unusually suppressed or unusually high for normal work
  • RPE clearly too high for the workload
  • heavy legs that do not improve in warm-up
  • mood flattening or unusual irritability
  • poor sleep or repeated early waking
  • soreness lasting more than 48 hours from normal work
  • reduced appetite, unusual cravings, or illness signs
  • cold intolerance, lethargy, edema, constipation, or other signs suggesting thyroid management may be off

Decision rules

  • If 2 red flags appear together, cut the next hard session
  • If 3 appear together, shift 48-72 hours to endurance/recovery only
  • Fuel all quality rides and all rides over 90 minutes properly
  • Do not progress load more than roughly 10-15% week to week, and only when recovery is clearly positive

What not to do in this block

  • no VO2max smash sessions yet
  • no race simulation days
  • no back-to-back hard days
  • no long chaotic group rides with unplanned intensity
  • no aggressive FTP testing
  • no heavy gym block that creates major soreness
  • no dedicated heat block yet if it adds meaningful stress
  • no emotional decision-making based on one good day

Coaching summary

This is the right kind of April block for Sidney.

It respects three truths:

  1. she is already a high-level athlete and does not need random work
  2. her next gains will come from precision and repeatability, not simply from suffering more
  3. her recovery risk is real enough that the block has to be useful, not heroic

If this block is executed well, the win is simple:

  • better aerobic stability
  • better training rhythm
  • better tolerance for controlled CX-relevant work
  • no endocrine or recovery warning signs before the May disruption

That is the correct platform to build on.