2026-09-12

Pre-race openers and course recon

• Id: 2026-09-12-pre-race-openers-and-course-recon
• Title: Pre-race openers and course recon
• Kind: workout
• Discipline: bike
• Surface: cx
• Priority: key
• Planned time: unscheduled
• Duration: 0:50-1:00
• Intensity: openers
• Location: Canmore, AB
• TrainingPeaks ID: 3833249497

Workout

Course recon laps at easy pace, noting lines, run-ups, and start straight. Then openers: 3 x 1 min at 100-105% FTP, 3 x 12 sec sharp, full recovery. Done by early afternoon.

Fuelling

Normal race-eve eating: familiar, low fibre from dinner onward.

Notes

Race plan reviewed tonight: pace the start hard but come out of lap one in control, and race by the late-August retest numbers, not by ambition. The cramp protocol rides along, rehearsed in the August sims: at the first precursor, two gears easier and spin, slide forward on the saddle, 60-90 seconds off pressure, resume.