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2026-09-01

Starts and 1-min sharpener

  • Id: 2026-09-01-starts-and-1-min-sharpener
  • Title: Starts and 1-min sharpener
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:15
  • Distance: ~30-35 km
  • Intensity: maximal short efforts
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3833249030

Workout

6 practice starts (10-15 sec, full recovery), then 3 x 1 min at 110-120% FTP with 5 min easy between. Sharp, short, done.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-72, warmUp
  • Step: 6 starts, 10-15 sec maximal, full recovery
  • Repetition block: 3 reps
    • Step: 1 min, 110-120, active
    • Step: Recovery, 5 min, 55-65, rest
  • Step: Cool-down, 15 min, 50-60, coolDown

Fuelling

70 g/hr.

Gym: light maintenance

  • Id: 2026-09-01-gym-light-maintenance
  • Title: Gym: light maintenance
  • Kind: workout
  • Discipline: strength
  • Surface: gym
  • Priority: optional
  • Planned time: unscheduled
  • Duration: 0:40-0:50
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3833249037

Workout

Reduced: RDL 2x6 moderate, bridges 2x10, core. Last gym session before the race.

Fuelling

Normal meals around the session. Protein within an hour after.