Ride Brief · Girona, Spain

Easy Recovery Spin

Monday, 23 June · Start 09:00 · 38 km · 120 m

Effort LoadEasy

Distance

38 km

Elevation

120 m

Duration

1h 15m

Effort

Easy

Start Temp

18°C

Finish Temp

22°C

Recovery DayEasy Effort

Gentle recovery loop on flat roads around the Ter river valley. No climbs, no efforts, no wind — just easy spinning.

Recovery ride — active recovery after a hard weekend block.

Route-Aware Weather

Start (Girona)

18°C

km 0 · 09:00

Partly cloudy

Humidity 62%

Celrà Loop

20°C

km 20 · 09:40

Clearing

Humidity 58%

Finish (Girona)

22°C

km 38 · 10:15

Sunny

Humidity 52%

Wind Segments

Full Loopkm 0–38

Variable 4–6 km/h — No significant wind impact

Nutrition & Hydration Plan

Total Calories

400 kcal

Carbs Target

30 g/hr

Hydration

500 ml/hr

Bottles

km 009:00Start— 1 bottle with light electrolyte mix, 1 bar in pocket

km 2009:40Bar + sip— Light snack at turnaround — no urgency

Layering Plan

km 0

18°C

Start with

SS jersey + bib shorts + arm warmers

km 15

20°C

Remove

Arm warmers → pocket as it warms up

Strategy Notes

01Zone 1 only. Heart rate below 65% of max. If you drift above, soft-pedal until it drops.

02High cadence, low gear. Spin at 90–100 RPM to flush lactate without generating load.

03No Strava, no segments, no sprints. This is medicine, not training.

04Stop at the café if you feel like it. Enjoy an espresso. Recovery is mental too.

05If legs feel heavy or sore, that's normal after a hard block. Keep spinning gently.

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