Live
Powered by

2026-05-23

Long endurance

  • Id: 2026-05-23-long-endurance
  • Title: Long endurance
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 3:15-3:45
  • Distance: ~90-110 km
  • Intensity: steady endurance
  • Location: Severn, ON

Objective

Restore long-ride durability and start rebuilding the aerobic backbone needed for June gravel work.

Goal

  • Re-establish long-ride durability.
  • Begin rebuilding the aerobic backbone and fueling discipline needed for a 4:35-level gravel ride.

Reasoning

  • The season plan now treats Ghost as a specific June objective, so the first long ride should already introduce low-cost race-relevant pressure.
  • The upper-endurance blocks raise the cost slightly without turning the first long ride into a race simulation.

Workout plan

  • Ride steady Z2 throughout.
  • Include 2 x 15 min upper endurance at 76-82% FTP in the second half, 8 min easy between.
  • Stay seated and controlled on all rises.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 30 min, 55-68, warmUp
  • Step: Endurance, 90 min, 65-75, active
  • Repetition block: 2 reps
    • Step: Upper endurance, 15 min, 76-82, active
    • Step: Recovery, 8 min, 55-65, rest
  • Step: Endurance, 60 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Recovery

  • Full recovery meal after the ride and low evening stress.

Fueling

  • Start fed.
  • Target 80-90 g carbohydrate per hour.
  • Use this ride to practice bottle and solid-food intake.

Constraints

  • No chasing intensity late.

Notes

This is the first meaningful long ride of the rebuild.