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2026-06-09

Short power control

  • Id: 2026-06-09-short-power-control
  • Title: Short power control
  • Kind: workout
  • Discipline: bike
  • Surface: road or trainer
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:45-2:00
  • Distance: ~50-65 km
  • Intensity: controlled short power
  • Location: Severn, ON
  • TrainingPeaks ID: 3779663570

Workout

Controlled short-power session inspired by Coach Gunnar's live plan, but reduced so it does not compromise June 11 or June 13. Ride 4-5 x 2 min at 115-125% FTP with full easy recovery. Stop at 4 reps unless power, form, and back/SI all feel clean.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 30 min, 55-75, warmUp
  • Repetition block: 5 reps
    • Step: Short power, 2 min, 115-125, active
    • Step: Recovery, 7 min, 50-60, rest
  • Step: Endurance, 25 min, 65-73, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

75-80 g/hr, race bottle concentration.

Notes

Only take the fifth rep if Sidney is fresh after June 8 and the first four reps are clean. If power drops, form changes, RPE spikes, or back/SI tightens, stop the reps and finish endurance. If fatigue is present before the ride, replace with endurance 1:15-1:30 or full rest.