directions_bikeAfternoon Gravel Ride

🚴‍♂️ AI Coach data-driven insights for Seba 🚴‍♂️
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Surgery in the rearview and you"re already out there dropping PRs and scooping up 5 achievements on the gravel! You rated this a 2/10 RPE while feeling "fresh"—either your power meter is under-reading or your aerobic engine is absorbing this training load like an absolute sponge. Excellent work on pacing those efforts.
⏳ Training: 3x10 Sweet Spot / Tempo Intervals
🔥 Analysis: Spending time just below your threshold pushes muscular endurance and enhances aerobic enzyme activity, raising your FTP from the bottom up without generating excessive central fatigue.
📋 Numbers: Load: 64 | NP: 233W | Work: 783kJ
🍎 Nutrition & Recovery: Replenish those glycogen stores and kickstart muscle repair with a quick post-ride smoothie: 1 scoop of whey protein, a handful of spinach, half a banana, and a splash of milk to perfectly nail your 30g protein target for your 71kg frame.
⏭️ Suggestion: With a perfectly balanced TSB of +1, you"re cleared for your requested run tomorrow. Knock out your weekly 5km maintenance jog early in the morning to dodge the impending 30.6°C heat, keeping it strictly Zone 2.