2026-09-24
Travel to Roanoke
- Id: 2026-09-24-travel-to-roanoke
- Title: Travel to Roanoke
- Kind: travel
- Discipline: travel
- Surface: off-bike
- Priority: informational
- Planned time: unscheduled
- Duration: variable
- Location: Roanoke, VA
- TrainingPeaks ID: 97045846
Objective
Travel without adding stress or losing fuelling and hydration.
Goal
Arrive ready to train or pre-ride on schedule.
Reasoning
Sidney travels Thursday so Friday can be a full pre-ride day.
Event details
- Travel to Roanoke, VA.
- Pack GF/DF travel food, bottles and electrolytes.
- If driving, stop and walk every 1-2 h.
Constraints
- Keep the day low stress. On a long travel day, the ride is the first thing to shorten.
Leg-opener spin
- Id: 2026-09-24-leg-opener-spin
- Title: Leg-opener spin
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: 0:45
- Intensity: easy with short openers
- Location: Roanoke, VA
- TrainingPeaks ID: 3968329859
Objective
Loosen up after travel and wake the legs for the pre-ride.
Goal
Travel stiffness gone and legs responsive for Friday.
Reasoning
Rochester left the legs tired and sore, so today only opens them: short, easy, and a few race-pace minutes so Friday's pre-ride doesn't feel flat.
Workout plan
- 15 min easy.
- 3 x 1 min at 260-273 W, 3 min easy between.
- 3 x 10 sec seated accelerations, 2 min easy between.
- 10 min easy.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Warm-up, 15 min, 55-70, warmUp
- Repetition block: 3 reps
- Step: Opener, 1 min, 100-105, active
- Step: Recovery, 3 min, 50-60, rest
- Repetition block: 3 reps
- Step: Acceleration, 10 sec, 150-200, active
- Step: Recovery, 2 min, 50-60, rest
- Step: Cool-down, 10 min, 50-60, coolDown
Fuelling
Water or a light drink mix. Keep carbohydrate steady through the travel day.
Constraints
- Ride it on the trainer or a quiet loop if you arrive late; skip it if you arrive after dark and exhausted.
Easy run with strides
- Id: 2026-09-24-easy-run-with-strides
- Title: Easy run with strides
- Kind: workout
- Discipline: run
- Surface: off-bike
- Priority: optional
- Planned time: unscheduled
- Duration: 0:19
- Intensity: easy with strides
- Location: Roanoke, VA
- TrainingPeaks ID: 3968330030
Objective
Keep running economy and leg speed with a low-cost run.
Goal
Relaxed, quick running form for remounts and run-ups, and steady progress on the twice-weekly running habit.
Reasoning
Sidney's second run of the week (she ran Sep 23). Optional this week because the legs are still recovering from Rochester.
Workout plan
- 12 min easy running.
- 4 x 20 sec strides on flat ground: build to fast but relaxed, not a sprint. Walk back (about 60 sec).
- 3 min easy to finish.
Structured workout
- Primary intensity metric: percentOfThresholdPace
- Step: Easy run, 12 min, 75-85, warmUp
- Repetition block: 4 reps
- Step: Stride, 20 sec, 100-115, active
- Step: Walk back, 60 sec, 30-50, rest
- Step: Easy run, 3 min, 75-85, coolDown
Constraints
- Stop at any ankle, calf or SI complaint.
Core maintenance
- Id: 2026-09-24-core-maintenance
- Title: Core maintenance
- Kind: strength
- Discipline: strength
- Surface: off-bike
- Priority: maintenance
- Planned time: after ride
- Duration: 0:15-0:20
- Intensity: light
- Location: Roanoke, VA
- TrainingPeaks ID: 3968330034
Objective
Keep trunk strength and control steady through the race block.
Goal
A stable trunk for starts, remounts, run-ups and rough ground, with no added fatigue.
Reasoning
A hotel-friendly session on the travel day, two days clear of racing.
Workout plan
- Sidney's prescribed light core routine, 15-20 min.
- Controlled tempo and steady breathing; finish every set with good form in hand.
Constraints
- No new exercises and no added load during race weeks.
- If the back or SI joint is irritated, replace the routine with 10 min of easy mobility.