training plan: 2026-04-11 to 2026-04-30
Purpose
This document presents a detailed 20-day training block for Sidney from Saturday, April 11 through Thursday, April 30, 2026.
The plan incorporates the current integrated team position across endurance, strength, recovery, and nutrition.
The block is built around the current realities:
- Sidney has already completed one re-entry week after time off following Worlds.
- That week was primarily endurance riding.
- She is rebuilding on top of an improving but not yet fully resolved ankle sprain sustained during travel to India.
- She will be based in Victoria, BC for this block, with access to excellent road and MTB terrain and likely mixed weather including some rain.
- The medium-term objective is not spring peak form, but a stronger platform for the 2026 cyclocross season.
This is a controlled build, not a testing block.
Current coaching assessment
Sidney does not need random work and she does not need unnecessary fatigue in April. She needs a block that restores rhythm, aerobic durability, threshold support, terrain-specific movement, and force production without creating endocrine, recovery, or ankle setbacks.
The correct outcomes of this block are:
- improved aerobic durability
- better tolerance for two key on-bike workload sessions per week
- improved sub-threshold and threshold support
- controlled reintroduction of force-oriented work
- stable or improving ankle response
- sufficient freshness at the end of the block to continue progressing
The wrong outcomes would be:
- chasing top-end numbers too early
- creating gym fatigue that compromises ride quality
- turning recovery days into disguised loading days
- reintroducing cyclocross-specific chaos before the ankle is ready
- accumulating fatigue that takes more than 48-72 hours to absorb
Medium-term direction toward cyclocross season
The medium-term objective is to use spring and summer to build the physical qualities that make Sidney more effective from September through Worlds:
- deeper aerobic foundation and better durability across repeated training weeks
- stronger threshold support so race intensity sits on a larger aerobic platform
- better repeatability of short hard efforts without collapse
- more robust force production and trunk/hip support for cyclocross
- better resilience to heat, travel, race density, and World Cup-style load later in the year
The progression should look like this:
- Now through spring: rebuild aerobic consistency, threshold support, safe strength rhythm, and tissue robustness.
- Early summer: expand volume and muscular endurance, then add more repeatability and event-specific load.
- Late summer / pre-season: convert the aerobic platform into cyclocross-specific race demands, technical work, accelerations, starts, and repeated surges.
- In season: maintain strength, sharpen race qualities, and manage freshness aggressively around race blocks.
For Sidney, the next step is not fitness in the abstract. It is building a more repeatable and durable system so that her best level shows up more consistently in the races that matter.
Planning assumptions
Because several athlete-specific planning fields are still incomplete in the workspace, this plan uses the following working assumptions:
- ride distances are approximate and assume normal outdoor conditions in Victoria; time is the primary control metric
- power targets are secondary to heart rate, RPE, and next-day recovery in this block
- the ankle is improving, but standing sprints, unstable terrain at high speed, plyometrics, running, and technical cyclocross footwork are still inappropriate
- Hashimoto's and general recovery fragility mean frequency and quality must remain consistent without excessive density
- road riding should remain the backbone of the block, but Victoria's MTB terrain should be used selectively where it improves handling, movement variability, and aerobic durability without materially increasing injury risk
- Sidney is approximately 68 kg, so carbohydrate guidance is expressed with more specific gram targets where appropriate
- Monday should be the default rest or primary recovery day unless Sidney explicitly requests otherwise
Global block rules
- Maximum of 2 key ride sessions per week
- One longer endurance ride per week
- At least 2 low-stress days per 7 days
- One lighter day after every key ride session
- Monday should be the primary rest or recovery anchor of the week unless Sidney explicitly requests otherwise
- Hard work stays primarily seated because of the ankle
- Road riding remains the primary platform for threshold and tempo sessions
- MTB use begins conservatively in week 1 and expands only if ankle response remains quiet the following morning
- No VO2max block, no race simulation, and no hidden-intensity group rides
- Gym work is supportive, not dominant
- Fuel every key ride session deliberately
- If two red flags appear together, downgrade the next key session
Integrated strength and recovery scheduling rule
This block now follows the integrated team position on gym placement:
- meaningful gym sessions should not be placed on full rest days
- Monday should usually be the primary rest or recovery anchor
- gym should be placed on training days around that Monday anchor
- the safest default placement in this rebuild phase is after easy endurance or other low-bike-load rides
- one primary strength exposure may be placed after a key interval session when stress consolidation is desired and tolerance is clearly stable
- do not place lower-body gym before key interval sessions
- preserve at least one genuinely restorative day per cycle
- use no more than 2 gym exposures per 7-day cycle, typically one primary session and one reduced-load support or maintenance session
Surface and terrain strategy
- Use road for threshold, tempo, and any session where stable execution matters most.
- Use MTB for selected aerobic sessions once the ankle has shown stable tolerance, especially where terrain variation improves handling, traction management, and movement quality.
- Week 1 includes only one conservative MTB reintroduction ride.
- Weeks 2 and 3 include additional MTB endurance sessions if the ankle remains quiet the following morning.
- On wet days, default to road or trainer for structured sessions and avoid technical MTB terrain that increases ankle stabilization demands.
Nutrition strategy across the block
The nutrition strategy reflects both the current training load and the updated team decision on gym placement.
Daily nutrition position
- key workload days should be high-carbohydrate days
- endurance days still require deliberate on-bike carbohydrate support
- easy endurance days with gym attached should not be treated as trivial fueling days
- Monday recovery days remain lower-load days, but not low-availability days
On-bike carbohydrate targets
- easy endurance sessions >90 min: 60 g/hour
- steady endurance or tempo-supported sessions: 75 g/hour
- long endurance and threshold sessions: 90 g/hour
Practical food note
Sidney likes Medjool dates and peanut butter. Use that intelligently:
- Medjool dates can be part of pre-ride fueling or part of the on-bike carbohydrate mix on endurance days, especially lower-complexity road or MTB endurance rides
- peanut butter is more useful off the bike or pre-/post-ride than during demanding sessions
- for high-quality interval sessions, carbohydrate delivery should remain precise and easy to absorb; dates can be supplementary, but the intake target should still be met reliably
Weekly strategy overview
Week 1: 2026-04-11 to 2026-04-17
Strategy
Week 1 is a controlled reload. The priority is to move from simple re-entry riding into a real training week without overshooting. The week includes two key on-bike workload sessions, one conservative MTB reintroduction ride, one primary strength session after a moderate training day, and one reduced-load support gym session later in the week. Monday is the primary recovery anchor.
Reasoning
Sidney has already completed one week of mostly endurance riding. She is ready for more structure, but not aggressive intensity or compressed density. Monday should remain the primary recovery anchor because that fits elite cycling rhythm, race-week carryover, and travel logic better than a Friday anchor.
Weekly intent
- re-establish structure
- add controlled tempo and threshold exposure
- begin lower-body strength rhythm carefully
- reintroduce MTB conservatively
- keep the weekly rhythm aligned with a Monday recovery anchor, while allowing context-specific exceptions
- finish the week feeling as though there is still reserve
Week 2: 2026-04-18 to 2026-04-24
Strategy
Week 2 is the most meaningful training week of the block. Threshold load progresses slightly, seated torque work is introduced only if the ankle is quiet, the long ride is extended, and the week contains one primary post-interval strength exposure plus one reduced-load support session. MTB is used for one aerobic durability session if conditions and ankle response support it. Monday remains the primary recovery anchor.
Reasoning
This is the week to create the best overall stimulus, but the increase must come from a modest progression in duration or density, not by making everything harder at once. The weekly rhythm should still look like elite race-season rhythm: weekend load, Monday recovery, then quality and support work through the rest of the week.
Weekly intent
- create the best total stimulus of the block
- progress threshold support modestly
- extend durability with a longer ride
- reintroduce controlled force-oriented work if the ankle allows
- use one MTB aerobic session to broaden terrain stimulus without compromising control
- keep recovery tightly managed so the work remains absorbable
Week 3: 2026-04-25 to 2026-04-30
Strategy
Week 3 consolidates the block. Two key on-bike workload sessions remain, total volume drops slightly from week 2, and the gym dose is reduced. MTB remains in the plan through one controlled endurance session if the ankle and trail conditions remain favorable. Monday remains the primary recovery anchor.
Reasoning
This is where many athletes make the wrong decision and continue squeezing because training is going well. That is not the right call here. Sidney's history and current context both argue for preserving quality while trimming total stress, while still keeping the weekly rhythm aligned with a Monday recovery anchor.
Weekly intent
- maintain quality
- reduce overall volume by 15-25% from week 2
- support adaptation rather than accumulate extra fatigue
- leave the block fresher and more trainable
Day-by-day plan
Saturday, April 11
On-bike session
- Session: Endurance ride with tempo progression
- Surface: Road
- Time: 2:00-2:15
- Distance: ~55-65 km depending on terrain and weather
- Heart rate: Z2 with 2 x 15 min in Z3
- Details:
- 30 min warm-up in Z2
- 2 x 15 min upper Z2 / low Z3, smooth and seated
- 8 min easy between efforts
- ride the remainder steady in Z2
- no surges and no standing accelerations
Strength and mobility
- 12-15 min post-ride mobility
- ankle circles, calf mobility, gentle dorsiflexion work, hip flexor opening, thoracic rotation
Recovery
- easy walk later in the day only if the ankle stays calm
- note ankle pain, stiffness, and swelling that evening and the next morning
Nutrition
- pre-ride meal with approximately 70-100 g carbohydrate
- 60 g carbohydrate per hour on the bike
- 25-30 g protein within 60 min post-ride
- carbohydrate-forward lunch and dinner
Coaching note
This is the first step into structure. It should feel controlled, not costly.
Sunday, April 12
On-bike session
- Session: Long aerobic endurance ride
- Surface: Road
- Time: 2:45-3:00
- Distance: ~75-90 km
- Heart rate: Z2 throughout
- Details:
- ride mostly steady aerobic
- keep cadence natural and terrain non-technical
- final 20 min can drift to upper Z2 only if legs feel good and HR stays stable
Strength and mobility
- none beyond 10 min gentle mobility in the evening
Recovery
- feet up after the ride
- minimize unnecessary standing or walking
- short nap acceptable if needed
Nutrition
- 75 g carbohydrate per hour on the bike
- 500-750 mL fluid per hour
- 700-900 mg sodium per liter
- strong recovery meal within 60 min
Coaching note
This is a durability ride, not a hard day.
Monday, April 13
On-bike session
- Session: Easy aerobic support ride
- Surface: Road
- Time: 1:30-1:45
- Distance: ~40-50 km
- Heart rate: Z2 only
- Details:
- fully aerobic riding
- keep cadence smooth and natural
- no surges and no standing accelerations
- if residual fatigue from the weekend is still present, shorten to 60-75 min
Strength and mobility
- 12-15 min post-ride mobility
- ankle circles, calf mobility, gentle dorsiflexion work, hip flexor opening, thoracic rotation
- no formal gym
Recovery
- this is not being used as a full recovery day in this version of the block
- still keep the rest of the day quiet enough that Tuesday quality remains available
Nutrition
- approximately 300-340 g carbohydrate across the day
- approximately 125-140 g protein across the day
- 60 g carbohydrate per hour if the ride extends beyond 90 min
Coaching note
For this version of the week, Monday is a low-cost aerobic day rather than a full rest day.
Tuesday, April 14
On-bike session
- Session: Controlled threshold re-entry
- Surface: Road
- Time: 1:45-2:00
- Distance: ~45-55 km
- Heart rate: Z2 warm-up, then Z4 controlled
- Details:
- 25-30 min progressive warm-up
- 3 x 8 min at controlled threshold, smooth and seated
- 4 min easy between efforts
- finish with 30-40 min Z2
- no pushing beyond controlled threshold breathing
Strength and mobility
- 10 min activation before the ride if useful: glute bridge, dead bug, calf isometrics
- 10 min mobility after the ride
Recovery
- light afternoon only
- avoid stacking errands or extended time on feet
Nutrition
- 70-140 g carbohydrate before the ride depending on meal timing
- 90 g carbohydrate per hour during the session
- 30 g protein plus 80-90 g carbohydrate post-ride
Coaching note
This session should feel like controlled pressure, not a test.
Wednesday, April 15
On-bike session
- Session: MTB reintroduction endurance ride
- Surface: MTB
- Time: 1:20-1:35
- Distance: ~22-30 km depending on trail surface and climbing
- Heart rate: Z2 only
- Details:
- choose smooth to moderately technical terrain, not technical descending focus
- keep the ride fully aerobic and seated whenever practical on climbs
- no aggressive standing efforts, no hard cornering, and no risk-taking
- include 4 x 8 sec seated high-cadence spin-ups only if the ankle is fully quiet
- if trail conditions are wet or slippery, replace with road endurance of the same duration
Strength and mobility
- 15 min ankle and hip mobility
- no formal gym
Recovery
- monitor for delayed fatigue from Tuesday
- if heavy or flat, shorten the ride to 75-90 min
Nutrition
- 60 g carbohydrate per hour if the ride exceeds 90 min
- protein distributed across 4-5 feedings
Coaching note
This is a conservative MTB test, not a technical session. The objective is to reintroduce trail movement without provoking the ankle.
Thursday, April 16
On-bike session
- Session: Tempo durability ride
- Surface: Road
- Time: 2:00
- Distance: ~50-60 km
- Heart rate: Z2 with sustained Z3 work
- Details:
- 30 min warm-up in Z2
- 2 x 20 min steady tempo
- 8 min easy between efforts
- stay seated and rhythm-based
- finish the remaining time in Z2
Strength and mobility
- Gym session 1 - Lower-body strength session
- Placement: After the ride
- Duration: 40-45 min
- Load: lower-body strength session
- Menu:
- trap-bar deadlift 3 x 5 @ 72-77% 1RM, cap at RPE 6-7
- goblet squat or short-ROM squat 3 x 5-6 @ RPE 6-7
- Romanian deadlift 2 x 6 @ 65-70% 1RM, cap at RPE 6
- supported split squat 2 x 5 each side @ RPE 5-6 if ankle response remains calm
- lat pulldown or assisted pull-up 3 x 8 @ RPE 6-7
- dumbbell shoulder press 2 x 8 @ RPE 6
- side plank 2 x 30-40 sec each side
- soleus isometric holds 3 x 30 sec
- foot intrinsic drills 2 rounds
Recovery
- elevate legs after the ride
- if the ankle grumbles during the ride or during gym loading, reduce split-squat volume first
- Friday becomes the low-bike-load support day rather than the primary recovery anchor
Nutrition
- 75 g carbohydrate per hour on the bike
- approximately 340-410 g carbohydrate across the day
- approximately 125-150 g protein across the day
- recovery meal within 60 min of the ride and 30 g protein after the gym session
Coaching note
This is the main strength exposure of the week, placed after a training day while Monday stays protected as the primary recovery anchor.
Friday, April 17
On-bike session
- Session: Easy recovery spin
- Surface: Road
- Time: 0:50-1:00
- Distance: ~20-30 km
- Heart rate: Z1 only
- Details:
- keep cadence easy and effort minimal
- if fatigue is still elevated, shorten to 30-40 min only
Strength and mobility
- Gym session 2 - Strength support session
- Placement: After the ride
- Duration: 35-40 min
- Load: reduced-load strength support session
- Menu:
- trap-bar deadlift 2 x 5 @ 65-70% 1RM, cap at RPE 5-6
- goblet squat to controlled depth 2 x 5 @ RPE 5-6
- Romanian deadlift 2 x 6 @ 60-65% 1RM, cap at RPE 5-6
- supported split squat 1-2 x 5 each side @ RPE 5, only if the ankle is calm
- dumbbell row 2 x 8 @ RPE 6
- push-up or dumbbell bench 2 x 8 @ RPE 6
- Pallof press 2 x 8 each side with controlled resistance
- seated calf raise 2 x 10 @ RPE 6
- tibialis raises 2 x 10 with controlled resistance
Recovery
- this is a low-bike-load day, not a rest day
- Saturday quality should still feel available
Nutrition
- approximately 300-340 g carbohydrate across the day
- approximately 125-145 g protein across the day
- 30 g protein after the gym session
Coaching note
This is a support day that should preserve Saturday rather than undermine it.
Saturday, April 18
On-bike session
- Session: Endurance ride with late tempo
- Surface: Road
- Time: 2:15-2:30
- Distance: ~60-70 km
- Heart rate: Z2 with 2 x 12 min in Z3 late in the ride
- Details:
- 90 min steady endurance
- 2 x 12 min tempo in the final hour
- 6 min easy between efforts
- keep cadence smooth; no stomping
Strength and mobility
- 12 min ankle/calf/hip mobility after the ride
Recovery
- note whether late-ride pressure changes ankle feel versus steady riding
Nutrition
- 75 g carbohydrate per hour on the bike
- full recovery meal after the ride
Coaching note
This starts the highest-value week without making day 1 too hard.
Sunday, April 19
On-bike session
- Session: Longer aerobic endurance ride
- Surface: Road
- Time: 3:15-3:30
- Distance: ~85-100 km
- Heart rate: Z2, optional upper Z2 in the final 30 min
- Details:
- smooth aerobic ride
- if feeling excellent, final 20-30 min can be stronger endurance only
- if fatigue lingers from Saturday, keep the whole ride flat endurance
Strength and mobility
- no gym
- 10 min stretching at night
Recovery
- minimize non-training load after the ride
- nap acceptable
Nutrition
- 90 g carbohydrate per hour on the bike
- 500-750 mL fluid per hour
- 700-900 mg sodium per liter
- carbohydrate-rich dinner
Coaching note
Durability matters, but this is still not a hero ride.
Monday, April 20
On-bike session
- Session: Full recovery day
- Surface: None
- Time: Off
- Distance: None
- Heart rate: None
- Details:
- no meaningful training load
- optional 15-20 min mobility walk only if it helps the ankle feel better
Strength and mobility
- 10-15 min mobility only if useful
- no meaningful gym load
Recovery
- easy day
- sleep should be strong going into the main quality block of the week
Nutrition
- approximately 220-270 g carbohydrate across the day
- approximately 125-140 g protein across the day
- maintain normal meal quality and hydration
Coaching note
This is the primary recovery anchor of week 2.
Tuesday, April 21
On-bike session
- Session: Controlled threshold progression
- Surface: Road
- Time: 1:50-2:05
- Distance: ~45-60 km
- Heart rate: Z2 warm-up, then Z4 controlled
- Details:
- 30 min warm-up
- either 3 x 10 min or 2 x 15 min at controlled threshold
- choose 2 x 15 only if freshness is clearly good
- 5 min easy between efforts
- stay seated and even
- finish with steady Z2
Strength and mobility
- Gym session 3 - Post-threshold lower-body strength session
- Placement: After the ride, only if threshold execution and ankle response are good
- Duration: 35-40 min
- Load: tightly controlled post-threshold strength session
- Menu:
- trap-bar deadlift 3 x 4-5 @ 75-80% 1RM, cap at RPE 6-7
- goblet squat or front-foot-elevated split squat 2 x 5 each side @ RPE 5-6 if ankle is calm
- Romanian deadlift 2 x 5-6 @ 65-70% 1RM, cap at RPE 6
- row variation 2 x 8 @ RPE 6
- Pallof press 2 x 8 each side with controlled resistance
- seated calf raise 2 x 10 @ RPE 6
- foot intrinsic drills 2 rounds
- Fallback: if the ride quality is compromised or the ankle is questionable, skip the gym and carry on with the week as planned
Recovery
- afternoon off feet as much as practical
- the bike session remains the priority
- if gym proceeds, Wednesday must stay light
Nutrition
- approximately 410-545 g carbohydrate across the day
- 90 g carbohydrate per hour during the ride
- strong recovery intake immediately post-ride
- if gym proceeds, include an additional 30 g protein and keep dinner carbohydrate high
Coaching note
This is the one selective post-interval strength exposure of the week, used only if tolerance is clearly stable.
Wednesday, April 22
On-bike session
- Session: MTB aerobic endurance ride
- Surface: MTB
- Time: 1:25-1:40
- Distance: ~25-35 km depending on trail speed and climbing
- Heart rate: Z2 only
- Details:
- use flowing terrain with steady climbing and low crash risk
- keep the ride light and aerobic
- stay seated on most climbs and avoid high-force surges out of corners
- if Tuesday cost more than expected, reduce to 60-75 min
- if trail conditions are poor, replace with flat road endurance
Strength and mobility
- 15 min ankle-foot micro-session:
- calf isometric holds
- banded ankle mobility
- tibialis raises
- short-foot drill
Recovery
- track morning HR, motivation, and appetite
- if two warning signs are present, Thursday torque becomes normal-cadence tempo or is shortened
Nutrition
- approximately 300-340 g carbohydrate across the day
- maintain protein distribution across the day
- if Tuesday included gym, keep carbohydrate availability robust today rather than treating this as a low-cost day
Coaching note
The purpose is to broaden the aerobic stimulus and reintroduce MTB movement while remaining fresh enough to perform the next session well.
Thursday, April 23
On-bike session
- Session: Seated torque endurance ride
- Surface: Road
- Time: 1:45-2:00
- Distance: ~40-50 km
- Heart rate: Z2-Z3 mainly
- Details:
- 25 min warm-up
- 5 x 5 min seated at endurance to low-tempo pressure, 55-65 rpm
- 4 min easy spin between reps
- smooth pedal force, not maximal grinding
- if the ankle is irritated at all, replace with 2 x 20 min normal-cadence tempo
Strength and mobility
- no formal gym
- short trunk routine optional
Recovery
- next-morning ankle response matters more than how the session felt in the moment
Nutrition
- 75 g carbohydrate per hour during the ride
- full recovery meal after the ride
Coaching note
This session is useful only if it remains tissue-friendly. Force-oriented work is optional; consistency is not.
Friday, April 24
On-bike session
- Session: Easy recovery spin
- Surface: Road
- Time: 0:50-1:00
- Distance: ~20-30 km
- Heart rate: Z1 only
- Details:
- keep the ride light
- use this to freshen the legs for the weekend rather than to add training load
Strength and mobility
- Gym session 4 - Strength support session
- Placement: After the ride
- Duration: 35-40 min
- Load: reduced-load strength support session
- Menu:
- trap-bar deadlift 2 x 4-5 @ 65-70% 1RM, cap at RPE 5-6
- goblet squat 2 x 5 @ RPE 5-6
- Romanian deadlift 2 x 6 @ 60-65% 1RM, cap at RPE 5-6
- controlled low step-up or supported split squat 1-2 x 5 each side @ RPE 5 if ankle is calm
- row variation 2 x 8 @ RPE 6
- dumbbell bench or incline press 2 x 8 @ RPE 6
- Pallof press 2 x 8 each side with controlled resistance
- seated calf raise 2 x 10 @ RPE 6
- tibialis raises 2 x 10 with controlled resistance
Recovery
- easy evening
- Monday remains the primary weekly recovery anchor; this is a light support day
Nutrition
- approximately 300-340 g carbohydrate across the day
- approximately 125-145 g protein across the day
- 30 g protein after the gym session
Coaching note
This is a support day, not a rest day.
Saturday, April 25
On-bike session
- Session: Endurance ride with sustained aerobic support
- Surface: Road
- Time: 2:00-2:15
- Distance: ~55-65 km
- Heart rate: Z2 with 1 x 30 min upper Z2 / low Z3
- Details:
- 60 min steady endurance
- 1 x 30 min smooth pressure just under the tempo ceiling
- finish easy endurance
Strength and mobility
- 12 min mobility after the ride
Recovery
- if week 2 left residual fatigue, shorten to 1:45 total and reduce the pressure block to 20 min
Nutrition
- 75 g carbohydrate per hour on the bike
- strong post-ride meal
Coaching note
Week 3 begins by preserving rhythm, not rebuilding fatigue.
Sunday, April 26
On-bike session
- Session: Long MTB endurance ride
- Surface: MTB
- Time: 2:20-2:40
- Distance: ~40-55 km depending on trail speed, climbing, and conditions
- Heart rate: Z2 only
- Details:
- use non-technical to moderately technical terrain
- stay fully aerobic
- ride with restraint on descents and avoid repeated sharp torque spikes on steep pitches
- if weather is poor or trails are excessively wet, use smooth road or trainer instead
- no late pushing today
Strength and mobility
- gentle evening stretch only
Recovery
- quiet afternoon
- avoid unnecessary life stress if possible
Nutrition
- 75 g carbohydrate per hour on the bike
- 500-750 mL fluid per hour
- keep total daily carbohydrate intake adequate even though the ride is aerobic
Coaching note
This is enough volume for the week without recreating week 2 load, while still taking advantage of Victoria's MTB terrain.
Monday, April 27
On-bike session
- Session: Full recovery day
- Surface: None
- Time: Off
- Distance: None
- Heart rate: None
- Details:
- no meaningful training load
- optional 15-20 min easy walk only if it helps the ankle feel better
Strength and mobility
- 10-15 min mobility only if useful
- no meaningful gym load
Recovery
- keep the total day light
- this is the primary recovery anchor of week 3
Nutrition
- approximately 220-270 g carbohydrate across the day
- approximately 125-140 g protein across the day
- maintain normal meal quality and hydration
Coaching note
This day should create freshness, not cost.
Tuesday, April 28
On-bike session
- Session: Controlled threshold maintenance
- Surface: Road
- Time: 1:40-1:50
- Distance: ~40-50 km
- Heart rate: Z2 warm-up, then Z4 controlled
- Details:
- 25-30 min warm-up
- 2 x 12-15 min at controlled threshold
- 5 min easy between efforts
- keep the work smooth, seated, and repeatable
- cool down in endurance
Strength and mobility
- no formal gym
- 10 min mobility after the ride
Recovery
- if threshold work feels unusually costly, reduce the second interval to 10-12 min
- no extra work later in the day
Nutrition
- approximately 410-545 g carbohydrate across the day
- 90 g carbohydrate per hour during the ride
- aggressive recovery feeding after the ride
Coaching note
This is enough quality to maintain progression without pushing into a hole.
Wednesday, April 29
On-bike session
- Session: Easy endurance support ride
- Surface: Road
- Time: 1:15-1:30
- Distance: ~30-40 km
- Heart rate: Z2 only
- Details:
- purely aerobic
- include 3-4 x 8 sec seated spin-ups only if the ankle is fully calm
- otherwise keep the entire ride steady
Strength and mobility
- Gym session 5 - Strength maintenance session
- Placement: After the ride
- Duration: 30-35 min
- Load: reduced-load strength maintenance session
- Menu:
- trap-bar deadlift 2 x 4-5 @ 65-70% 1RM, cap at RPE 5-6
- goblet squat 2 x 5 @ RPE 5-6
- Romanian deadlift 2 x 5-6 @ 60-65% 1RM, cap at RPE 5-6
- supported split squat 1 x 5 each side @ RPE 5 only if the ankle is quiet
- row variation 2 x 8 @ RPE 6
- Pallof press 2 x 8 each side with controlled resistance
- seated calf raise 2 x 10 @ RPE 6
- tibialis raises 2 x 10 with controlled resistance
- Additional mobility:
- 15 min ankle-foot micro-session
- calf isometrics, short-foot drill, banded mobility, hip mobility
Recovery
- monitor whether freshness is improving as the week comes down
Nutrition
- approximately 300-340 g carbohydrate across the day
- maintain high-quality protein distribution
Coaching note
This is a low-cost support day that should still leave Thursday available.
Thursday, April 30
On-bike session
- Session: Tempo close-out ride
- Surface: Road
- Time: 1:30-1:45
- Distance: ~35-45 km
- Heart rate: Z2-Z3
- Details:
- 25 min warm-up
- 2 x 12 min steady tempo
- 6 min easy between efforts
- finish with easy endurance
- keep the ride controlled from start to finish
Strength and mobility
- no formal gym
- 12 min full-body mobility in the evening
Recovery
- take stock of the full block: ankle trend, sleep quality, readiness, and how well key sessions were absorbed
Nutrition
- 75 g carbohydrate per hour during the ride
- normal carbohydrate-containing dinner
- do not under-eat because the block is ending
Coaching note
The block ends with quality still intact. That is the goal.
Strength summary across the block
Weekly structure
- week 1: 2 gym exposures, both on training days, with Monday as the primary recovery anchor
- week 2: 2 gym exposures, including 1 selective post-interval primary session, with Monday as the primary recovery anchor
- week 3: 1 reduced-load maintenance exposure, with Monday as the primary recovery anchor
- no meaningful gym load on full rest days
Strength priorities
- rebuild strength rhythm after time off
- restore ankle and lower-leg capacity
- maintain hip and trunk support
- avoid soreness that dents ride quality
Strength rules
- main lifts should specify load explicitly, using %1RM where that is the intended prescription and reliable for the lift
- accessory and support work should specify load explicitly as RPE or reps in reserve when %1RM is not the best method
- main lifts should generally remain around RPE 6-7, never grinding
- reduced-load support sessions should generally remain around RPE 5-6
- no plyometrics
- no aggressive unilateral instability work
- no deep squat loading if the ankle objects
- if the ankle flares, regress single-leg knee-dominant work first
- if interval quality or next-day readiness declines, reduce gym volume before removing on-bike quality
Recovery summary across the block
Daily checks
Each morning monitor:
- sleep duration and quality
- resting HR
- freshness and leg heaviness
- mood and motivation
- appetite
- ankle pain at rest and while walking
- ankle stiffness or swelling from the previous day
Red flags
If two or more show up together, cut or downgrade the next loading session:
- two poor nights of sleep
- elevated resting HR for two mornings
- unusual heaviness or flat mood
- suppressed appetite
- heavy legs that do not improve in warm-up
- ankle worse the next morning
- cold intolerance or disproportionate fatigue
Recovery standards
- 8.5-9.5 hours in bed
- lighter day after each key ride session
- preserve Monday as the default primary recovery anchor unless Sidney requests otherwise
- minimize long periods of standing or walking on harder days
- use naps strategically, 20-30 min early afternoon if needed
Nutrition summary across the block
Endurance days
- approximately 340-475 g carbohydrate/day
- approximately 125-140 g protein/day
- 60-75 g carbohydrate/hour on the bike depending on ride duration and purpose
Key workload days
- approximately 410-545 g carbohydrate/day
- approximately 125-150 g protein/day
- 90 g carbohydrate/hour on the bike as the default target
- recovery feeding within 30-60 min
Recovery days
- approximately 220-270 g carbohydrate/day
- approximately 125-140 g protein/day
- do not drift into low-energy availability
Easy endurance plus gym days
- approximately 300-340 g carbohydrate/day
- approximately 125-145 g protein/day
- do not treat these as low-cost days simply because the ride is short or easy
Nutrition non-negotiables
- no body-composition push in this block
- protect breakfast, on-bike carbohydrate intake, and post-training recovery intake
- no under-eating after key sessions
- when gym follows training, account for the added glycogen cost and recovery demand
- if there is uncertainty, slightly overfueled is better than slightly underfueled here
Final coaching summary
This is the right kind of block for Sidney now.
It respects the real situation:
- she is ready for meaningful work
- she is not ready for random intensity or unnecessary fatigue
- the ankle still matters
- recovery management matters just as much as the sessions themselves
- gym placement must support, not fragment, the weekly architecture
- Monday should remain the default recovery anchor unless Sidney explicitly asks for a different rhythm
If the block is executed well, the expected gains are:
- stronger aerobic platform
- better threshold support
- improved tolerance for structured work
- restored strength rhythm
- stable ankle trend
- momentum into the next phase rather than a recovery hole
Questions that would improve the next revision
This draft is ready to use now, but the next revision would be stronger with:
- Sidney's current FTP or recent threshold estimate
- recent normal weekly hours before Worlds and during the re-entry week
- whether she is primarily riding outdoors, indoors, or a mix right now
- any specific gym equipment limits
- exact ankle diagnosis and current tolerated movements