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VERSION:2.0
PRODID:-//AthleteOS//Coach//EN
X-WR-CALNAME:Coach Plan
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UID:20260824-99908@athlete-os
DTSTART;TZID=Asia/Dubai:20260824T163000
DTEND;TZID=Asia/Dubai:20260824T174500
SUMMARY:🏃+💪 Easy Run 32 min + Strength A — Coach
DESCRIPTION:WHAT: 32 min easy run (Z2, talk-test pace, HR < 150) with 3×1 min cadence bursts @ 141 spm. Then Strength A: 3×15 calf raises · 3×12 glute bridges · 2×30s side plank/side · 2×10 bird-dogs.  HOW: Treadmill. Keep it genuinely easy — conversational pace the whole way. During cadence bursts, speed up your feet without striding longer. Strength takes ~15 min after.  WHY: Re-open the aerobic engine gently. First dose of cadence work (136 → 141 spm project). Strength A is injury insurance for the joints and tendons.  ⚠️ NOTE: Deferred from Mon 24 (readiness was 34). Execute when legs feel ready this week.
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UID:20260825-24408@athlete-os
DTSTART;TZID=Asia/Dubai:20260825T163000
DTEND;TZID=Asia/Dubai:20260825T173000
SUMMARY:🚴 Sweet Spot 3×8 min — Coach (Zwift)
DESCRIPTION:WHAT: 60 min total. 15 min warm-up → 3×8 min @ ~118 W (90% FTP 131 W), 4 min easy between each → cool-down to fill time.  HOW: Zwift ERG mode. Warm up properly — don't skip it. Each 8-min block should feel 'comfortably hard' — controlled breathing, not gasping. Cadence 85–95 rpm.  WHY: Sweet-spot is the FTP builder. Below VO2max but above threshold — high aerobic stimulus without deep fatigue.  ✅ DONE: Tue 25 — 45 min, avg 82 W (lighter than prescribed but aerobic, no red flag).
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UID:20260826-53475@athlete-os
DTSTART;TZID=Asia/Dubai:20260826T163000
DTEND;TZID=Asia/Dubai:20260826T171500
SUMMARY:🏃 Easy Run 32 min + Cadence — Coach (Treadmill)
DESCRIPTION:WHAT: 32 min easy Z2 on the treadmill. Middle 15 min: metronome set to 141 spm.  HOW: Keep HR under ~150 the whole run. During the metronome block, match foot strikes to the beat — lighter, quicker steps, not longer strides. Let the speed drop a little if needed to stay easy.  WHY: Cadence adaptation on fresh legs. Neuromuscular habit-building — the brain learns new patterns best when it's not fighting fatigue.
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BEGIN:VEVENT
UID:20260827-1901@athlete-os
DTSTART;TZID=Asia/Dubai:20260827T163000
DTEND;TZID=Asia/Dubai:20260827T172000
SUMMARY:🚴 Endurance Z2 50 min — Coach (Zwift)
DESCRIPTION:WHAT: 50 min steady Z2 ride. Target power 85–98 W (65–75% FTP). Cadence 90+ rpm the whole ride.  HOW: Zwift, any flat/rolling route. This is NOT a hard session — stay in the bottom half of the power range if in doubt. Focus on smooth, round pedalling — pull through the bottom of the stroke.  WHY: Aerobic base — mitochondrial density, fat oxidation, cardiac stroke volume. The quiet sessions build the engine the intervals run on.
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UID:20260828-84734@athlete-os
DTSTART;TZID=Asia/Dubai:20260828T000000
DTEND;TZID=Asia/Dubai:20260828T235900
SUMMARY:😴 REST DAY — Sacred (Friday)
DESCRIPTION:Full rest. No training. Friday is non-negotiable — recovery is part of the plan, not a gap in it.
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BEGIN:VEVENT
UID:20260829-78017@athlete-os
DTSTART;TZID=Asia/Dubai:20260829T070000
DTEND;TZID=Asia/Dubai:20260829T084500
SUMMARY:🚴 Long Ride 90 min Z2 — Coach (Zwift) + Fueling
DESCRIPTION:WHAT: 90 min continuous Z2 ride. Target power 85–98 W. First fueling rehearsal: electrolyte drink throughout + 2 dates before you clip in.  HOW: Zwift, flat route. Ride at the low end of Z2 — this is aerobic volume, not a workout. Sip the electrolyte drink every 15–20 min. Stop Zwift at 90 min even if you feel good.  WHY: Aerobic engine — the long slow ride is the single most important session of the week for an IRONMAN foundation. Fueling rehearsal: you will need to eat and drink on the bike at race distance — practice starts now.  🧪 FUELING LADDER RUNG 2: electrolyte drink + 2 dates. Log how your gut felt.
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BEGIN:VEVENT
UID:20260830-48140@athlete-os
DTSTART;TZID=Asia/Dubai:20260830T070000
DTEND;TZID=Asia/Dubai:20260830T081500
SUMMARY:🏃+💪 Long Run 40 min Z2 + Strength B — Coach
DESCRIPTION:WHAT: 40 min easy Z2 run (treadmill, talk-test pace, HR < 150) + Strength B: 3×12 squats · 3×10 single-leg calf raises/leg · 3×40s plank · 2×10 lunges/side.  HOW: Run first, strength after. Keep the run genuinely easy — 40 min is a new long-run high for this block, so respect the effort. Strength B takes ~15 min; rest 60–90 s between sets.  WHY: Run durability is built in slow, small doses. This closes Week 1. Immediately after: the coach builds Week 2.  📅 NOTE: عرس سعدون is at 16:00 — morning session keeps training and family separate.
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