2026-07-25

Long ride 3:30 with late pressure

• Id: 2026-07-25-long-ride-3-30-with-late-pressure
• Title: Long ride 3:30 with late pressure
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 3:30-4:00
• Distance: ~95-105 km
• Intensity: endurance with late tempo blocks
• Location: Orillia, ON
• TrainingPeaks ID: 3833245079

Workout

Long endurance with the work at the end: 2 x 20 min at 82-86% FTP inside the final 90 minutes, 10 min easy between. Riding hard on tired legs is the exact ability Ghost exposed.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Endurance, 120 min, 65-72, active
• Repetition block: 2 reps
  • Step: Pressure, 20 min, 82-86, active
  • Step: Recovery, 10 min, 60-68, rest
• Step: Endurance to finish, 65-72, active

Fuelling

90-100 g/hr, 700-1000 mg/hr sodium. Log actuals afterward.

Notes

At the first cramp precursor: back off, spin, recover, then resume. That cycle is the training effect, not a failure.