2026-08-01

Long ride 3:30 with race-pace blocks

• Id: 2026-08-01-long-ride-3-30-with-race-pace-blocks
• Title: Long ride 3:30 with race-pace blocks
• Kind: workout
• Discipline: bike
• Surface: road
• Priority: key
• Planned time: unscheduled
• Duration: 3:30-4:00
• Distance: ~95-105 km
• Intensity: endurance with late race-pace work
• Location: Orillia, ON
• TrainingPeaks ID: 3833247438

Workout

Long endurance, then 3 x 10 min at 88-94% FTP inside the final 90 minutes, 8 min easy between. Harder late-ride pressure than last week: the blocks now sit at gravel race pace.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Endurance, 110 min, 65-72, active
• Repetition block: 3 reps
  • Step: Race pace, 10 min, 88-94, active
  • Step: Recovery, 8 min, 60-68, rest
• Step: Endurance to finish, 65-72, active

Fuelling

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

Notes

Same precursor rule as always: back off at the first warning, recover, resume.