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2026-09-29

Endurance 2:00 with 2 x 12 min sweet spot

  • Id: 2026-09-29-endurance-2-00-with-2-x-12-min-sweet-spot
  • Title: Endurance 2:00 with 2 x 12 min sweet spot
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 2:00
  • Intensity: endurance with sweet spot
  • TrainingPeaks ID: 3968330048

Objective

Build the aerobic base and sustained power under threshold without costing the week's key session.

Goal

Hold more power through laps 2-4 and keep fitness climbing through the race block.

Reasoning

Revised after Roanoke (Sep 28): two days after back-to-back races, Tuesday stays aerobic and controlled at 2:00, so Wednesday's VO2 session lands on fresh legs.

Workout plan

  • 20 min warm-up, building from easy to steady.
  • 2 x 12 min at 229-242 W, 5 min easy between. Seated, smooth, 85-95 rpm.
  • 56 min steady endurance at 169-195 W.
  • 10 min easy cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-72, warmUp
  • Repetition block: 2 reps
    • Step: Sweet spot, 12 min, 88-93, active
    • Step: Recovery, 5 min, 55-65, rest
  • Step: Endurance, 56 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

70-80 g/hr of carbohydrate from the first 20 min.

Constraints

  • Controlled, not hard: if HR passes 180 on the last rep, ride it at the bottom of the range.
  • If the legs are still heavy from the weekend after the warm-up, ride it all endurance.
  • Power meter paired and recording; the numbers from this session set the next one.

Run with hill run-ups

  • Id: 2026-09-29-run-with-hill-run-ups
  • Title: Run with hill run-ups
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: after ride or separate
  • Duration: 0:27
  • Intensity: easy with short hard uphill efforts
  • TrainingPeaks ID: 3968330052

Objective

Build run-up strength and running durability for cyclocross.

Goal

Run steep run-ups at race speed without losing time or rhythm, with calves and ankles that hold up to racing.

Reasoning

One of Sidney's two weekly runs, after the long Tuesday ride: legs are already warm, and Wednesday's interval day and the weekend stay clear.

Workout plan

  • 10 min easy running.
  • 6 x 20 sec hard uphill on a steep grass bank or stairs: drive the knees, quick feet, tall posture. Walk down to recover (about 90 sec).
  • 5 min easy to finish.

Structured workout

  • Primary intensity metric: percentOfThresholdPace
  • Step: Easy run, 10 min, 75-85, warmUp
  • Repetition block: 6 reps
    • Step: Uphill run-up (hard), 20 sec, 105-130, active
    • Step: Walk down, 90 sec, 30-50, rest
  • Step: Easy run, 5 min, 75-85, coolDown

Constraints

  • Stop at any ankle, calf or SI complaint.
  • Soft ground when possible; shoes you race run-ups in.