2026-04-23

Long endurance

• Id: 2026-04-23-long-endurance
• Title: Long endurance
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 4:00
• Intensity: steady Z2 endurance
• Location: Victoria, BC
• TrainingPeaks ID: 3693286380

Objective

Build aerobic durability with a steady low-cost endurance ride that supports the broader block without turning into a disguised intensity day.

Goal

Accumulate meaningful endurance volume, reinforce fueling execution, and arrive at the following day ready to handle another substantial aerobic session.

Reasoning

This is a durability-focused key session, not a race simulation and not a pressure day. The value comes from steady time in zone, low noise execution, and good fueling, while keeping cumulative fatigue controlled enough that Friday and the Saturday drive do not become compromised.

Workout plan

• Ride 4:00 steady and aerobic.
• Keep the effort controlled from start to finish, fully within endurance intensity.
• Let cadence stay natural and keep the terrain non-technical.
• Treat this as a durability ride with disciplined pacing, not as an opportunity to add pressure.
• If the previous two days do not absorb cleanly, shorten to 3:00-3:30 rather than forcing the full duration.

Recovery

• Keep the post-ride period quiet.
• Prioritize fluids, feet up, and a proper meal.

Fueling

• Start fed.
• Target 75-90 g carbohydrate per hour on the bike.
• Use this as a full fueling rehearsal, not a low-intake endurance day.

Constraints

• No extra intensity.
• No hidden work on climbs or into headwinds.
• The main watch item is cumulative fatigue carrying into Friday and then into the long drive on Saturday.

Notes

Coach intent: durable aerobic volume with clean execution and no escalation.