2026-07-29

Endurance 2:00 heat session

Id: 2026-07-29-endurance-2-00-heat-session
Title: Endurance 2:00 heat session
Kind: workout
Discipline: bike
Surface: road
Priority: key
Planned time: unscheduled
Duration: 2:00
Distance: ~50 km
Intensity: endurance, heat exposure
Location: Orillia, ON
TrainingPeaks ID: 3833246152

Workout

Steady endurance ridden warm on purpose: midday slot or an extra layer. The effort stays easy; the heat does the work. First of the heat-adaptation series for September racing.

Fuelling

70 g/hr and deliberately more fluid: 800+ mL/hr with electrolytes.

Notes

Stop the heat exposure (shed the layer, find shade) if anything more than normal discomfort shows up. Adaptation, not suffering.

Stair climbing intro 15 min

Id: 2026-07-29-stair-climbing-intro-15-min
Title: Stair climbing intro 15 min
Kind: workout
Discipline: run
Surface: off-bike
Priority: support
Planned time: unscheduled
Duration: 0:15
Location: Orillia, ON
TrainingPeaks ID: 3838416230

Workout

Find a stadium staircase or a long outdoor stair set. 15 minutes total: climb at a steady, unhurried effort, one step at a time, walk down to recover. 6-8 climbs. First session of the off-bike climbing block: rhythm and calf-ankle conditioning, not intensity.

Notes

Builds toward CX run-ups and stair sections. Stop at any ankle, calf, or SI complaint. Reset the progression rather than pushing through.

Last updated on 2026-07-11