Quadratus lumborum strain and training

I recently strained my left QL on 3/16/21. I was finishing up my 32 wk offseason plan. After completing the final FTP test, my QL started tightening. Before the QL strain, my plan was to transition to the Fondo Basic plan. I’ve decided to refocus on lengthening and strengthening L/R QL’s, but I don’t want to stop cycling. I would appreciate insight and guidance on altering/adjusting/changing workout days in the Fondo Basic or the 32 wk offseason plan to accomodate rehabing my QL. At this time, I’m experiencing NO pain from L QL, but weakness, riding endurance and power have diminished. Thank you.