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Off-Bike Strength & Mobility Plan

Sidney McGill — Ghost of the Gravel

2026-05-26 → Race Day 2026-06-27

ATHLETE PROFILE

Factor Implication
Elite female pro cyclist High base fitness; strength training must complement, not compete with, bike load
Hashimoto's thyroiditis Auto-immune; cortisol management critical; avoid excessive DOMS; recovery slower during flares; monitor fatigue markers; sleep non-negotiable
Post-travel / no-bike disruption Neuromuscular timing may be slightly off; joint stiffness from prolonged sitting; hip flexor + thoracic restriction likely elevated
5h+ difficult gravel race Demands: sustained hip extension power, anti-rotation stability under fatigue, lateral hip stabilization on technical terrain, neck/upper trap endurance, lumbar resilience
Wants to win Not a survival plan — she needs to produce power and make tactical moves late in the race

OBJECTIVES

  1. Force Transfer: Strengthen the kinetic chain from foot through hip to cranks — glute max, glute med, vasti lateral, single-leg stability
  2. Posture & Endurance Position: Thoracic extension capacity, scapular retractor endurance, deep cervical flexor strength — resist forward head collapse after hour 3+
  3. Trunk / Anti-Rotation: Lateral sling system (QL, obliques, TFL-IT band linkage) for rough terrain torque absorption
  4. Durability: Eccentric tendon prep (patellar, proximal hamstring), hip flexor length maintenance, lumbar extensors
  5. Taper Compliance: No new muscular stress in final 10 days; only maintain motor patterns

CONTRAINDICATIONS & RESTRICTIONS

  • No heavy bilateral loaded squats after June 10 — too much lumbar axial load interfering with bike saddle tolerance
  • No HIIT-style circuits — cortisol spike risk, Hashimoto's flare trigger
  • No lat-dominant pulling during high-volume bike weeks — competing muscle soreness affects aero hold
  • No plyometrics after June 14 — tendon stress too close to race
  • No single-leg calf raises to fatigue — gastrocnemius/soleus DOMS degrades pedaling mechanics
  • Monitor thyroid symptoms: excessive fatigue, joint swelling, brain fog → reduce strength intensity by 40%, drop to maintenance only
  • Post-travel session 1 (May 26): Mobility only, no loading. Hip flexor and thoracic priority.

PHASE STRUCTURE

Phase Dates Focus Sessions/Week
0 – Reset May 26–28 Mobility, travel recovery, neural wake-up 3 (mobility only)
1 – Activation May 29 – June 7 Low-load, high-quality force transfer; posture activation 2 strength + 2 mobility
2 – Peak Specific June 8–17 Race-specific durability; position endurance; anti-rotation 2 strength + 1 mobility
3 – Taper June 18–26 Pattern maintenance, neural prime, full recovery 1 light strength + daily mobility
Race June 27 Pre-race activation only 1 × 12-min activation

PHASE 0 — RESET (May 26–28)

Goal: Restore joint mobility, deactivate travel-compressed tissues, no DOMS. Load: Bodyweight only. RPE max 4/10.

Daily Mobility Sequence (~30 min)

Do every session, all three days:

# Exercise Sets × Reps/Time Cue
1 90/90 Hip Rotations 2 × 10/side Active movement, not passive hold
2 World's Greatest Stretch 2 × 5/side Thoracic rotation at top
3 Prone Press-Up (Cobra) 2 × 8 Elbows fully extended; lumbar extension
4 Thread the Needle 2 × 8/side Slow, controlled rotation
5 Half-Kneeling Hip Flexor Stretch 2 × 45s/side Posterior pelvic tilt maintained
6 Cat-Cow with Breath 2 × 10 Nasal inhale on extend, exhale on flex
7 Wall Angels 2 × 10 Back of hands contact wall entire time
8 Doorway Pec Stretch 2 × 30s/side 90° elbow, slight forward lean
9 Neck CARs (Controlled Articular Rotations) 1 × 5/direction Slow, end-range
10 Supine Glute Bridge (single leg, 2s hold) 2 × 8/side Drive heel, not toe

PHASE 1 — ACTIVATION (May 29 – June 7)

Goal: Reestablish neuromuscular patterns for force transfer; posture endurance; no hypertrophic load. Sessions: 2 strength sessions + 2 dedicated mobility sessions per week. Load parameters: All strength at RPE 6–7/10. Rest 90s between strength sets.

Strength Session A — Lower Chain Force Transfer

Schedule: Mon/Tue of each week in Phase 1

Exercise Sets × Reps Load Guidance Key Cue
Single-Leg Romanian Deadlift 3 × 8/side KB ~12–16kg / bar ~40kg Hip hinge, not knee dominant; feel proximal hamstring
Bulgarian Split Squat (rear foot elevated) 3 × 8/side DB ~10–14kg/hand Front shin vertical; drive through heel
Side-Lying Clamshell with Band 3 × 15/side Light–med band Don't rotate pelvis; feel glute med exclusively
Single-Leg Glute Bridge on Bench 3 × 12/side Bodyweight 2s hold at top; don't allow hip drop
Copenhagen Adductor Hold 3 × 20s/side Bodyweight Straight body alignment
Dead Bug (opposite arm/leg) 3 × 8/side Bodyweight Lumbar flat; slow exhale on extend

Strength Session B — Posture Endurance & Trunk

Schedule: Thu/Fri of each week in Phase 1

Exercise Sets × Reps Load Guidance Key Cue
Banded Pull-Apart 3 × 15 Light band Retract, don't elevate; feel mid-trap
Prone Y-T-W 3 × 8 each Bodyweight / 2kg plates Full range; squeeze at end
Half-Kneeling Pallof Press 3 × 10/side Cable or band, light No trunk rotation; exhale on press
Suitcase Carry 3 × 20m/side KB ~16kg Lateral trunk resist; shoulder down
Bird Dog (3s hold) 3 × 6/side Bodyweight Gluteal on working side engaged
Face Pull + External Rotation 3 × 12 Cable/band, light Elbows high; external rotate at end
Deep Cervical Flexor Chin Tuck 3 × 10 (2s hold) Bodyweight Lie supine; gently nod; feel deep neck

Mobility Sessions (2×/week, ~25 min)

Use Phase 0 mobility sequence (same 10-exercise circuit), add:

  • Pigeon Pose 2 × 60s/side
  • Prone Quad Stretch 2 × 30s/side
  • Thoracic Extension over Foam Roller 2 × 10 reps

PHASE 2 — PEAK SPECIFIC (June 8–17)

Goal: Race-position endurance, anti-rotation under fatigue, tendon durability. Max 2 strength sessions this phase. Load parameters: Maintain loads from Phase 1; do NOT increase. RPE 6/10 max.

Strength Session C — Race Durability Circuit

Schedule: June 9 and June 14 (not within 24h of hard bike sessions)

Exercise Sets × Reps Load Guidance Notes
Step-Up (high box, ~50cm) 3 × 10/side DB ~12kg/hand Cycling-specific hip extension drive
Single-Leg RDL → Row combo 3 × 8/side KB ~12kg Combines hip hinge + scapular retraction → aero position stability
Lateral Band Walk 3 × 15 steps/dir Med band Slight hip hinge, keep tension whole set
Plank with Shoulder Tap 3 × 12/side Bodyweight Slow; minimize rotation; breathe
Suitcase Carry (heavier) 3 × 30m/side KB ~20kg Progress from Phase 1
Pallof Press Kneeling (rotate variation) 3 × 8/side Band/cable Slow rotation + return; anti-rotation challenge
Y-T-W Prone 2 × 8 each 2–3kg plates Maintain from Phase 1

Mobility (1×/week, ~25 min)

  • Full Phase 0 sequence
  • Add: Seated Spinal Twist 2 × 45s/side
  • Add: Standing Hip Flexor Lunge with Reach 2 × 8/side

June 15–17 — Active Recovery Buffer

  • Mobility only (Phase 0 circuit)
  • No strength loading
  • Begin conscious cortisol management: reduce intensity on bike too if Hashimoto's symptoms present

PHASE 3 — TAPER (June 18–26)

Goal: Maintain neural patterns, eliminate fatigue, arrive fresh. Strict rule: No new exercises. No new loads. No soreness.

Single Strength Session — June 19 (or June 20 latest)

Half the volume of Phase 2. Same loads. RPE max 5/10.

Exercise Sets × Reps Notes
Bulgarian Split Squat 2 × 6/side Lighter than Phase 1 by ~20%
Single-Leg Glute Bridge on Bench 2 × 10/side Maintain pattern
Banded Pull-Apart 2 × 12 Neural primer
Bird Dog (3s hold) 2 × 5/side Stability maintenance
Dead Bug 2 × 6/side Core primer

Daily Mobility June 18–26 (~15–20 min)

Focus: Feel good, not improve. Short version only:

Exercise Sets × Reps/Time
90/90 Hip Rotations 1 × 10/side
World's Greatest Stretch 1 × 5/side
Prone Press-Up 1 × 8
Half-Kneeling Hip Flexor Stretch 1 × 30s/side
Wall Angels 1 × 8
Supine Single-Leg Glute Bridge 1 × 6/side
Neck CARs 1 × 3/dir

RACE DAY — June 27

Pre-Race Activation (12 min, 60–75 min before start)

Exercise Reps/Time Purpose
Hip Circle (standing, leg swings) 10/direction/leg Hip joint lubrication
World's Greatest Stretch 3/side Full chain activation
Glute Bridge Double-leg 10 reps Glute "on" signal
Single-leg Glute Bridge 5/side Force transfer primer
Lateral Band Walk 10 steps/dir Glute med activation
Banded Pull-Apart 10 reps Scapular prime
Wall Angel 5 reps Position check
Short build spin (if permitted) 5 min Transition warm-up

LOAD MANAGEMENT SCHEDULE (Day-Level)

Date Day Strength Mobility Notes
May 26 Tue ❌ ✅ Phase 0 full Post-travel day 1 — mobility only
May 27 Wed ❌ ✅ Phase 0 full  
May 28 Thu ❌ ✅ Phase 0 full  
May 29 Fri ✅ Session A ✅ Phase 0 short First load; conservative
May 30 Sat ❌ ✅ Phase 1 mobility Bike load likely high
May 31 Sun ❌ ✅ Phase 1 mobility  
June 1 Mon ✅ Session B Light  
June 2 Tue ❌ Optional short  
June 3 Wed ✅ Session A ✅ Phase 1 mobility  
June 4 Thu ❌ ✅ Phase 1 mobility  
June 5 Fri ✅ Session B Light  
June 6 Sat ❌ Optional Bike load check
June 7 Sun ❌ ✅ Phase 1 mobility End Phase 1
June 8 Mon ❌ Optional Transition day
June 9 Tue ✅ Session C Light Phase 2 begins
June 10 Wed ❌ ✅ Mobility  
June 11 Thu ❌ Optional  
June 12 Fri ❌ ✅ Mobility Bike intensity likely
June 13 Sat ❌ Optional  
June 14 Sun ✅ Session C Light Final significant strength session
June 15 Mon ❌ ✅ Mobility Buffer begins
June 16 Tue ❌ ✅ Mobility  
June 17 Wed ❌ ✅ Mobility  
June 18 Thu ❌ ✅ Taper daily TAPER begins
June 19 Fri ✅ Taper session ✅ Taper daily Last strength load
June 20 Sat ❌ ✅ Taper daily  
June 21 Sun ❌ ✅ Taper daily  
June 22 Mon ❌ ✅ Taper daily  
June 23 Tue ❌ ✅ Taper daily  
June 24 Wed ❌ ✅ Taper daily  
June 25 Thu ❌ ✅ Taper daily  
June 26 Fri ❌ ✅ Taper daily Race eve — short, easy
June 27 Sat PRE-RACE Pre-race activation RACE DAY

HASHIMOTO'S SPECIFIC PROTOCOLS

Thyroid Flare Decision Tree

If Sidney reports ANY of: unusual fatigue, joint swelling/puffiness, brain fog, cold intolerance flare, heart rate elevation at rest:

  1. Cut strength volume by 40% — keep sessions short (under 25 min)
  2. Drop all suitcase carry and loaded Pallof — axial and lateral loading are highest cortisol triggers
  3. Increase Phase 0 mobility — safe, anti-inflammatory movement
  4. No new loads during flare — maintain only
  5. Flag to Luca immediately — bike load should be reviewed concurrently

Anti-Inflammatory Considerations

  • All strength sessions should end with 5–10 min parasympathetic cool-down (slow breathing, gentle stretching)
  • No fasted strength sessions — blood sugar stability matters for thyroid function
  • Avoid strength training back-to-back with long/hard bike days in same calendar day
  • If possible: strength AM, bike PM (not reverse) — reduces adrenal stacking

Monitoring Markers for Luca

  • Resting HR trend (elevated = systemic stress)
  • Sleep quality (poor = adjust next session)
  • Grip strength informal check (dropping = overreach flag)
  • Mood/motivation — not a soft metric for this athlete; fatigue-related mood dips are early Hashimoto's signal

LOAD PRESCRIPTION SUMMARY

Phase Strength Volume Load Range RPE DOMS Target
Phase 0 0 sets of loaded work BW only 3–4 None
Phase 1 ~18–21 sets/session Light-medium (RPE 6–7) 6–7 Mild (gone in 24h)
Phase 2 ~17–20 sets/session Same as Phase 1 6 max None to mild
Taper ~10 sets total –20% Phase 1 4–5 None
Race activation ~7 exercises BW + light band 3 None

TAPER REDUCTION PROTOCOL

Week Strength Sessions Volume vs. Peak Intensity vs. Peak
June 15–17 0 — —
June 18–24 1 –60% –20%
June 25–26 0 — —
Race day Activation only BW Very low

Key principle: Neural readiness peaks 7–10 days after last significant load. Last significant session June 14 → neural peak June 21–24 → race June 27. Timing is right.