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2026-05-01

Pre-travel endurance with openers

  • Id: 2026-05-01-pretravel-endurance-with-openers
  • Title: Pre-travel endurance with openers
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:45-2:00
  • Intensity: easy endurance with 4 x 3 min upper Z2 to low tempo, 75-82% FTP, with full easy riding between
  • Location: home base

Objective

Keep the legs awake before travel while preserving the training load already earned earlier in the week.

Goal

Support readiness, maintain endurance rhythm, and reach travel carrying good load without adding unnecessary fatigue.

Reasoning

This is a support day, not a minimal throwaway ride and not another true workload day. The openers are there to keep the system awake, while the overall session stays controlled enough to support travel stability.

Workout plan

  • Ride easy to steady endurance overall.
  • Include 4 x 3 min at upper Z2 to low tempo only to keep the legs awake before travel.
  • Keep full easy riding between reps.
  • If the week has landed very well and the athlete still feels good, extend the endurance volume rather than increasing intensity.
  • If fatigue or travel-preparation stress is high, keep the ride closer to 1:30-1:45 but do not default to full rest.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-70, warmUp
  • Step: Endurance, 30 min, 65-75, active
  • Repetition block: 4 reps
    • Step: Leg opener, 3 min, 75-82, active
    • Step: Easy endurance, 5 min, 55-65, rest
  • Step: Endurance, 25 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Keep the rest of the day organized and low stress.
  • Prioritize sleep before travel.

Fueling

  • Eat normally.
  • Hydrate well.
  • Do not start travel underfueled.

Constraints

  • This remains a support day, but not a minimal one.
  • The objective is to arrive at travel carrying good training load without arriving flat.

Notes

Coach intent: steady support day with just enough opener work to keep the legs responsive.