Pedal to Podium

After waking up from my short post-night shift nap at 11:15 am, the first priority was recovery. I headed straight to Mr Massage for a 30-minute oil massage dedicated to my legs. While I’ve had their remedial massages before (and love how you can claim HICAPs), there’s something about the oil massage that just seems to work better for my muscles. By the time I walked out, my legs felt looser and significantly more refreshed—perfect timing given my jam-packed day.

Once I got home, it was time to tackle today’s gym session. Here’s what was on the plan:

• Section 1: 3 x Sumo Deadlift with Concentric Pause
• Section 2: 3 x Front Foot Elevated Bulgarian Split Squat, 3 x Single Leg Resistance Band Hamstring Curl
• Section 3: 3 x 30° Incline Pronated Grip Dumbbell Press
• Section 4: 3 x Dumbbell Front Raise
• Section 5: 3 x Seated Knee Tuck Crunch From Bench

I intentionally kept the weights lighter than usual, knowing that the combination of DOMS, a lack of sleep, and my night shift recovery posed an increased injury risk. It’s always better to be cautious in these situations, and I still managed to get through the workout feeling productive without overdoing it.

Next, it was time to take my dog into town. I dropped her off with her breeder, Karen, who has generously agreed to look after her for the weekend. Karen always treats her so well, and I know she’ll be in great hands while I’m away.

Back home, I debated whether to nap or go for an outdoor ride, but instead opted for another session on the trainer. Given the lack of sleep, I was mindful of the reduced reaction time that comes with fatigue, making the trainer the safer option. Finally, I started packing my gear for my belated birthday weekend in Derby. It’s been far too long—since 2021, to be exact—since I’ve ridden the trails there, and I couldn’t be more excited to get back. The trails are legendary, and I can’t wait to reconnect with them and celebrate my birthday in the best way possible. Plus I get to ride my new enduro bike.

Despite the short sleep and busy day, I feel like I struck a good balance between recovery, training, and preparation. Here’s to fresh legs and good vibes on the Derby trails this weekend!