MONDAY 24 NOVEMBER | Stretching + Breath Work

Options:

• YouTube: Yoga with Adriene's "Ease" or "Flexibility" series (30-40 min)

• Walking meditation: 20 minutes in your yard or local park

• Simple stretching routine: cat-cow, 90-degree hip stretch, pigeon, downward dogs, planks, glute bridges

• Bot suggestion: "Simple yoga/stretching for cyclists"

WEDNESDAY 26 NOVEMBER | Morning (6:00am or flexible)

Morning Gravel Ride

45-60 minutes. Your choice of distance. High cadence, easy spin.

THURSDAY 27 NOVEMBER | Morning (flexible time)

FulGaz Trainer

45 minutes. Home. High cadence, Z2, conversational.

SUNDAY 30 NOVEMBER | Morning or afternoon (flexible)

Ride (Gravel or Local)

Your choice: distance, time, pace. Gravel preferred but flexible.

Solo or with your son if he wants. No pressure either way.

30-90 minutes. Easy. Enjoy it.