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Rolling 7-day schedule

  • Owner: Coach Luca
  • Last updated: 2026-06-06
  • Season phase: Ghost of the Gravel race-specific build
  • 7-day window: Sat June 6 through Fri June 12
  • Source inputs: athlete/rolling-3-week.md, athlete/context/current-focus.md, athlete/context/travel-schedule.md, athlete/context/2026-05-27-to-2026-06-05-trainingpeaks-workouts.md, Coach Gunnar and athlete notes from June 5, athlete/context/2026-06-05-plan-review-jun-06-to-15-sport-science.md, and athlete/calendar/2026-06-06.md through athlete/calendar/2026-06-12.md
  • Update point: Nightly after evening pass, with same-day edits if symptom, fatigue, weather, or travel changes the decision

Planning read

Sidney came through the late-May SI/back flare and the following load well. The TrainingPeaks window through June 5 shows she absorbed a full schedule including a 3:42 / 108 km ride on June 4 and tolerated it. On June 6 she reported being very tired, with rainy weather, after already completing a 25 min run/walk and about 1 hour of core. Back and SI are reported good and no longer restrict cycling, but today's fatigue signal is real.

The sport-science review tightened the plan around one priority: protect the June 13 Ghost simulation. The week still includes race-specific aerobic work, a small short-power activity, short running reintroduction, and loaded gym reintroduction, but the density is lower than the first draft.

Three things drive this week:

  1. Race-specific progression: short easy June 6, moved endurance ride June 7, a gravel-pressure primer on June 11, then the 5:00 Ghost simulation on June 13.
  2. Reintroductions: the first run/walk happened June 6, so June 7 running is removed; loaded gym returns only if recovery is good.
  3. Freshness protection: the week is trimmed so Saturday June 13 stays high quality.

Active watch items:

  • Back and SI: good for cycling. Protect only in gym and core work. Stop any loaded movement at the first radiating leg symptom.
  • Ankle: new running stress already started June 6. Keep any further run/walk optional, short, and treadmill-only. Stop at any niggle.
  • Hashimoto's / recovery: high-volume race-specific week with a 5:00 simulation coming. Keep easy days genuinely easy. Watch sleep, appetite, mood, and heaviness.
  • Fuelling: progress toward race targets. Use 70-80 g/hr on June 6, 75-80 g/hr on June 9, and 80-85 g/hr on June 11 if the earlier steps are tolerated.

Sat June 6

Session: Easy endurance 0:45-1:15, road or trainer Effort: Z1 to low Z2 only; skip if fatigue remains high. Why: Rain and fatigue make the original 3:00 lower value today, especially after the completed run/walk and 1 hour core session. Fuelling: Normal meals; 30-45 g/hr if riding longer than 60 min.

Sun June 7

Session: Endurance 2:30-3:00 Effort: Steady Z2, lower end is acceptable. Why: Move Saturday's long endurance ride to the better-weather, better-recovery day without forcing the full 3:00 if fatigue persists. Fuelling: 70-80 g/hr, race bottle concentration. Watch: No run/walk today. If fatigue is still high, ride 1:30-2:00 easy instead.

Mon June 8

Session: Easy endurance 1:15-1:30 + optional gym Effort: Bike Z1 to low Z2. Gym optional, RPE 5, 25-35 min. Why: Account for the shifted Sunday endurance ride and the extra June 6 core load. Watch: Skip gym if there is fatigue, hip-flexor or abdominal soreness, back/SI tightness, or leg heaviness.

Tue June 9

Session: Short power control, road or trainer Effort: 4-5 x 2 min at 115-125% FTP, 7 min easy between, inside a 1:45-2:00 ride. Why: Borrow Coach Gunnar's short-power intent without the fatigue cost of the full live TrainingPeaks bangers or Big 30s. Fuelling: 75-80 g/hr. Stop at 4 reps unless Monday's gym left no soreness and the first four reps are clean.

Wed June 10

Session: Easy endurance 1:15 + optional treadmill run-walk Effort: Bike Z1-Z2 recovery. Optional run-walk 15-20 min on treadmill only. Why: Light day between two key sessions. Keep it aerobic. Watch: Skip the run if June 6 created any ankle, calf, back, SI, or general heaviness.

Thu June 11

Session: Gravel pressure primer 3:15 Effort: Endurance first, then 2 x 20 min at 82-86% FTP in the second half, mostly seated 80-90 rpm, on gravel. Why: Rehearse gravel surface, pacing, equipment, and fuelling without making this a second major long ride before Saturday's simulation. Fuelling: 80-85 g/hr if earlier steps were tolerated. Sodium 600-900 mg/hr. Use race tires and pressures. Watch: Skip the second pressure block if back, SI, or systemic fatigue rises.

Fri June 12

Session: Easy spin 0:45-1:00 + optional upper/core activation Effort: Bike easy. Optional gym is 20-25 min, upper body and trunk only, RPE 5. Why: Freshen before Saturday's simulation while keeping a light movement activity. Prep: Lay out Saturday's bottles, gels, sodium, breakfast, repair kit, race tires, and pressures tonight. Watch: Skip the gym if there is fatigue, poor sleep, low appetite, back/SI tightness, or any leg heaviness.

Next up

  • Sat June 13: Ghost simulation 5:00, full race rehearsal and the decisive session of the block.
  • Sun June 14: Full rest acceptable, or optional 45-60 min recovery spin.
  • Mon June 15: Rest day. Monday rest anchor resumes; taper toward Ghost begins.

Update rules

  • Protect the Saturday June 13 simulation above all other sessions this block. If fatigue is high by Friday, the simulation holds and the midweek work gives way.
  • If June 6 or any key day creates lingering fatigue, trim the next easy day before the next key sessions.
  • Runs are optional and symptom-led. Treadmill only this week.
  • Gym is back/SI-protective and deliberately conservative. Skip a session entirely rather than push through guarded movement.
  • Keep fuelling and protein high through the week so the volume is absorbed, not just survived.

Notes

This is the race-specific build week for Ghost. The June 13 simulation is the decisive session; everything else either builds toward it or protects it. After June 15 the plan shifts from building fitness to expressing it through the taper.