2026-06-13

Ghost simulation 5:00

• Id: 2026-06-13-ghost-simulation-5hr
• Title: Ghost simulation 5:00
• Kind: workout
• Discipline: bike
• Surface: gravel
• Priority: key
• Planned time: unscheduled
• Duration: 5:00
• Distance: ~125-150 km
• Intensity: race simulation
• Location: Severn, ON
• TrainingPeaks ID: 3779663600

Workout

Full Ghost rehearsal on gravel: race breakfast, race bottles, race tires, repair kit. Ride steady endurance, add controlled gravel pressure, then finish with race efforts in the final hour.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Warm-up, 25 min, 55-68, warmUp
• Step: Endurance, 80 min, 65-75, active
• Repetition block: 3 reps
  • Step: Gravel pressure, 30 min, 80-86, active
  • Step: Recovery, 10 min, 55-65, rest
• Step: Endurance, 25 min, 65-73, active
• Repetition block: 4 reps
  • Step: Final-hour pressure, 5 min, 90-94, active
  • Step: Recovery, 5 min, 55-65, rest
• Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

Race breakfast 3-4 h before. On-bike target: 85-90 g/hr, race bottle concentration, drink mix + gel, no solid bars. Sodium 600-900 mg/hr.

Notes

Log products, timing, fluid, sodium, and GI response. If fatigue or back/SI symptoms rise, skip final-hour pressure and finish steady.