2026-10-05
Travel from Baltimore
- Id: 2026-10-05-travel-from-baltimore
- Title: Travel from Baltimore
- Kind: travel
- Discipline: travel
- Surface: off-bike
- Priority: informational
- Planned time: unscheduled
- Duration: variable
- Location: Baltimore, MD to the mid-week base
- TrainingPeaks ID: 97045895
Objective
Travel without adding stress or losing fuelling and hydration.
Goal
Arrive ready to train or pre-ride on schedule.
Reasoning
Monday travel after the race weekend, before the only race-free training week before PanAms.
Event details
- Travel from Baltimore to the base for the Oct 5-14 block.
- Stock GF/DF food for the heaviest training week of the autumn.
Constraints
- Keep the day low stress. On a long travel day, the ride is the first thing to shorten.
Recovery spin
- Id: 2026-10-05-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: 3968330078
Objective
Absorb Charm City on a travel day.
Goal
Legs moving and fresh enough for Tuesday's session, without adding stress to a long travel day.
Reasoning
Monday after Charm City is a travel day, so riding is a bonus, not a requirement. A short spin or a walk clears the race weekend before the build block.
Workout plan
- If travel allows: 30-60 min very easy, high cadence (90+ rpm), flat road or trainer, under 145 W and HR under 140.
- If there is no time to ride: a 20-30 min walk and 10 min of easy mobility instead.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Recovery spin, 30 min, 45-55, active
Fuelling
Carbohydrate-rich meals through the travel day to restock after racing, and plenty of fluid.
Constraints
- No efforts and no climbs.
- Don't force it: a long travel day counts as recovery.
Core maintenance
- Id: 2026-10-05-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: 3968330079
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.