2026-04-19

Long aerobic endurance ride

• Id: 2026-04-19-long-aerobic-endurance-ride
• Title: Long aerobic endurance ride
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 3:00-3:30
• Intensity: Z2 throughout, with final 20-30 min allowed to rise toward upper Z2 if legs are good
• Location: Victoria, BC

Workout plan

• Keep the ride smooth and seated on non-technical roads.
• Natural cadence, no forced surges, and no need to chase climbing.
• The purpose is to stack duration on top of the Thursday-to-Saturday sequence without turning the day into another interval session.
• If Saturday's tempo work clearly lingers, shorten this ride before carrying fatigue into Tuesday.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 1800 sec, 55-70, warmUp
• Step: Endurance, 9000 sec, 65-75, active
• Step: Endurance, 1800 sec, 70-78, active
• Step: Cool-down, 900 sec, 50-60, coolDown

Recovery

• 10 min gentle mobility in the evening.
• Feet up after the ride.

Fueling

• 75-90 g carbohydrate per hour.
• 500-750 mL fluid per hour.
• 700-900 mg sodium per liter.
• Strong recovery meal within 60 min.

Constraints

• This is durability work, not a fitness test.