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2026-10-01

Race-pace intervals 3 x 3 min with starts

  • Id: 2026-10-01-race-pace-intervals-3-x-3-min-with-starts
  • Title: Race-pace intervals 3 x 3 min with starts
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:15
  • Intensity: race pace, starts
  • TrainingPeaks ID: 3978864968

Objective

Sharpen race pace without adding fatigue.

Goal

Sharp race pace and a fast start for Charm City, without adding fatigue.

Reasoning

Thursday option added Sep 29. If she has bounced back from the weekend, this is the week's hard session, 48 h before Charm City, and it doubles as her openers.

Workout plan

  • 20 min warm-up, building to steady, with 2 x 30 sec brisk in the last 5 min.
  • 3 x 3 min at 273-291 W (105-112% FTP), 3 min easy between. Even pacing: the last rep should match the first.
  • 5 min endurance at 169-195 W.
  • 5 min easy, then 3 standing starts: clipped in from a stop, 15 sec maximal, 3 min easy between.
  • 15 min easy cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-75, warmUp
  • Repetition block: 3 reps
    • Step: Race pace, 3 min, 105-112, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Endurance, 5 min, 65-75, active
  • Step: Easy, 5 min, 55-65, active
  • Repetition block: 3 reps
    • Step: Start (maximal), 15 sec, 150-300, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Cool-down, 15 min, 50-60, coolDown

Fuelling

60-70 g/hr of carbohydrate. A carbohydrate-rich meal 2-3 h before; this session needs full glycogen.

Constraints

  • If the first rep feels heavy or you can't reach 273 W, stop the reps and ride Option B's openers and easy endurance instead.
  • Power meter paired and recording; the numbers from this session set the next one.

Notes

Option A, if you're recovered: good sleep, legs normal, normal resting heart rate, no illness signs, and you did NOT ride the VO2 session on Wednesday. Delete the other two Thursday rides.

Run with strides

  • Id: 2026-10-01-run-with-strides
  • Title: Run with strides
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:20
  • Intensity: easy with strides
  • TrainingPeaks ID: 3968330062

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 weekly run, kept short and easy two days before racing.

Workout plan

  • 12 min easy running.
  • 5 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: 5 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.
  • Skip the run if you choose Option C (Easy recovery ride).

Core maintenance

  • Id: 2026-10-01-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: 3968330068

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 light day two days before racing, so the routine costs nothing.

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.