2026-09-28
Travel from Roanoke
- Id: 2026-09-28-travel-from-roanoke
- Title: Travel from Roanoke
- Kind: travel
- Discipline: travel
- Surface: off-bike
- Priority: informational
- Planned time: unscheduled
- Duration: variable
- Location: Roanoke, VA to the Baltimore area
- TrainingPeaks ID: 97045886
Objective
Travel without adding stress or losing fuelling and hydration.
Goal
Arrive ready to train or pre-ride on schedule.
Reasoning
Sidney travels on the Monday after each race weekend.
Event details
- Travel from Roanoke to the mid-week base or directly to the Baltimore area.
- Recovery drink and a proper meal before leaving.
Constraints
- Keep the day low stress. On a long travel day, the ride is the first thing to shorten.
Recovery spin
- Id: 2026-09-28-recovery-spin
- Title: Recovery spin
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: 0:30-1:00
- Intensity: recovery
- TrainingPeaks ID: 3968330040
Objective
Flush the legs after racing and travel.
Goal
Start the week's key session fresh enough to hit its targets.
Reasoning
Monday follows a race weekend and a travel day. Sidney's schedule makes it a 30-60 min spin: enough to clear stiffness, with no training cost.
Workout plan
- 0:30 to 1:00 very easy, high cadence (90+ rpm), flat road or trainer.
- Under 145 W and HR under 140 for the whole ride.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Recovery spin, 45 min, 45-55, active
Fuelling
Water on the bike. Extra carbohydrate at lunch and dinner to restock after racing, and plenty of fluid after travel.
Constraints
- No efforts and no climbs.
- Cut to 30 min if travel runs long.
Core maintenance
- Id: 2026-09-28-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
- TrainingPeaks ID: 3968330045
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
Mondays are low-load travel days, so the routine fits there without costing anything.
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.