I woke up and headed to the gym, this time focusing fully on biking. Still slow, still careful, but it is moving. The rotation is there now, and that alone changes how everything feels. Progress may be gradual, but it is unmistakable.
I spent some time trying to understand the PowerDot programs and figure out what actually works best for me. I found an expert endurance program that runs twelve seconds on and four seconds off. It is more intense, but it feels right for where I am now. The only downside is the lack of customization. It would be great to fine-tune the timing, but for now, this setup does the job.
The knee was still swollen after yesterday. Not surprising. I accepted it as the carryover cost of pushing past my limits. At least it no longer feels alarming, just present.
We hit the road again, heading toward Taichung. We stopped along the way for some sightseeing, then finally arrived at the hotel. Ice and rest came immediately. That part of the routine is becoming automatic.
In the evening, we had a family dinner. A lot of sitting, some alcohol, and by the end of it, exhaustion caught up with me again. Back to the hotel, ice one more time, and finally a solid night of sleep. Ending the day that way felt like a win.
Key Takeaways
- Cycling continues to improve, even at a slower pace
- Swelling can persist without signaling regression
- PowerDot endurance programs add useful intensity
- Travel days still demand built-in recovery time
- Ice before sleep consistently helps overnight recovery
- Good sleep changes how the next day starts