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Winter Training Structure
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This structure is fixed for the duration of winter.
Variation is not a goal.
Repetition is.

Training days:
Monday, Tuesday, Thursday, Friday

All training is outdoors.
Indoor riding is not used.
Weather does not cancel training; it dictates restraint.

Weekly Work
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Monday — Return to Order
Endurance ride at controlled heart rate.
Purpose: restore rhythm after rest.

Tuesday — Cold Engine
Long steady ride below threshold.
Purpose: build aerobic base and resistance to conditions.

Thursday — Quiet Strength
Steady ride with sustained pressure, seated, controlled.
Purpose: muscular endurance without metabolic stress.

Friday — The Long Silence
Longest ride of the week, strictly restrained.
Purpose: durability, patience, and discipline.

Limits
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Minimum duration: 1.5 hours
Heart rate is capped below threshold.
Surges are avoided.
Effort is repeatable.

If heart rate rises:
- slow down
- reduce gear
- accept loss of speed

There are:
- no intervals
- no testing
- no intensity blocks

Rest
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Saturday and Sunday are rest by default.
Occasional easy movement is allowed but not required.
Rest is part of training and not a failure.

Judgment
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Success is defined as:
- showing up on the correct days
- respecting the limits
- finishing rides with something left

This structure remains in place until March 1st.
What follows belongs to another season.

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