2026-08-15

Long ride 3:30-4:00, final durability ride

• Id: 2026-08-15-long-ride-3-30-4-00-final-durability-ride
• Title: Long ride 3:30-4:00, final durability ride
• 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: 3833248122

Workout

The last big one of the season. Endurance, then 3 x 12 min at 88-94% FTP inside the final 90 minutes, 8 min easy between. Full race fueling rehearsal start to finish.

Structured workout

• Primary intensity metric: percentOfFtp
• Step: Endurance, 105 min, 65-72, active
• Repetition block: 3 reps
  • Step: Race pace, 12 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, logged.

Notes

After this, volume drops and everything points at September 13.