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2026-10-08

Endurance 1:30 with openers

  • Id: 2026-10-08-endurance-1-30-with-openers
  • Title: Endurance 1:30 with openers
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:30
  • Intensity: endurance with short openers
  • TrainingPeaks ID: 3968330098

Objective

Start picking the legs back up after three easy days.

Goal

Legs open and heart rate responding normally before Friday's threshold session.

Reasoning

Changed Oct 6 after Charm City: Sidney's requested pick-up day: steady endurance with three race-pace minutes, replacing the VO2 session.

Workout plan

  • 15 min warm-up.
  • 53 min endurance at 169-195 W.
  • 3 x 1 min at 260-273 W, 3 min easy between.
  • 10 min cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-65, warmUp
  • Step: Endurance, 53 min, 65-75, active
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

60 g/hr of carbohydrate.

Constraints

  • Readiness check for Friday: if HR at a steady 165-195 W is back to about 145-155 and the legs feel normal, Friday's threshold session goes ahead.
  • If HR is still under about 135 at that power, or the legs are dead, shift Friday's session to Saturday and Saturday's to Sunday.

Run with strides

  • Id: 2026-10-08-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: 3968330099

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 this week, kept easy after the VO2 session.

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.