Live
Powered by

2026-06-26

Pre-race openers

  • Id: 2026-06-26-pre-race-openers
  • Title: Pre-race openers
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 0:50-1:00
  • Distance: ~20-30 km
  • Intensity: openers
  • Location: Cochrane, AB
  • TrainingPeaks ID: 3779663653

Workout

Easy progressive ride with 3 x 1 min at 100-105% FTP, then 3 x 12 sec fast openers with full recovery.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 50-68, warmUp
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 3 min, 50-60, rest
  • Repetition block: 3 reps
    • Step: Fast opener, 12 sec, 125-150, active
    • Step: Recovery, 4 min, 45-55, rest
  • Step: Cool-down, 10 min, 45-55, coolDown

Fuelling

Carbohydrate emphasis with low-fibre, low-risk GF/DF foods. Hydrate with electrolytes. No new products.

Notes

Finish feeling better than when you started. No extra volume and no makeup recon.

Optional pre-race activation

  • Id: 2026-06-26-optional-pre-race-activation
  • Title: Optional pre-race activation
  • Kind: strength
  • Discipline: mobility
  • Surface: off-bike
  • Priority: optional
  • Planned time: before or after ride
  • Duration: 0:08-0:10
  • Intensity: very light
  • Location: Cochrane, AB
  • TrainingPeaks ID: 3779663702

Workout

Glute activation, dead bug, side plank, and calf-ankle prep. One easy round.

Notes

Skip anything that feels like training.