Three quick questions before every session. Trail fatigue and soreness affect injury risk — this check keeps you training smart, not just hard.
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Soreness under 5/10Post-ride DOMS is expected. Under 5/10 = train as programmed. 5–7/10 = drop to Day 3 only. Over 7/10 = rest day.
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No acute joint pain above 2/10Knee, hip, or ankle pain above 2/10 at rest or with normal walking means do not load today. Flag it — this program doesn't mask injury.
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Adequate sleep — 6 hours minimumUnder 6 hours = neuromuscular performance drops significantly and injury risk rises. Reduce intensity by 30% or reschedule power work.
Do not train on heavy trail days. Complete gym sessions on rest days between rides.