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2026-10-09

Threshold with surges 3 x 12 min

  • Id: 2026-10-09-threshold-with-surges-3-x-12-min
  • Title: Threshold with surges 3 x 12 min
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:48
  • Intensity: threshold with surges
  • TrainingPeaks ID: 3968330084

Objective

Train the ability to hold threshold between race surges.

Goal

Stop the lap-2 fade: surge out of corners and settle straight back to threshold instead of dropping below it.

Reasoning

Changed Oct 6 after Charm City: moved from Tuesday to Friday, after three easy days. Friday restarts training on Sidney's biggest race limiter: holding threshold right after a surge. A 30 min endurance tail adds volume without adding intensity.

Workout plan

  • 20 min warm-up, building to steady.
  • 3 x 12 min at 247-260 W, with a 10 sec surge to 468-520 W every 90 sec (8 surges per set). 6 min easy between sets.
  • Hold threshold straight after each surge: the recovery happens at threshold, not below it.
  • 30 min endurance at 169-195 W, then 10 min cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-75, warmUp
  • Repetition block: 8 reps
    • Step: Surge, 10 sec, 180-200, active
    • Step: Threshold, 80 sec, 95-100, active
  • Step: Set recovery, 6 min, 55-65, rest
  • Repetition block: 8 reps
    • Step: Surge, 10 sec, 180-200, active
    • Step: Threshold, 80 sec, 95-100, active
  • Step: Set recovery, 6 min, 55-65, rest
  • Repetition block: 8 reps
    • Step: Surge, 10 sec, 180-200, active
    • Step: Threshold, 80 sec, 95-100, active
  • Step: Endurance, 30 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

70-80 g/hr of carbohydrate. Full glycogen going in.

Constraints

  • If threshold between surges drops under 235 W in the second set, make the third set 8 min.
  • Power meter paired and recording; the numbers from this session set the next one.

Core maintenance

  • Id: 2026-10-09-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: 3968330107

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

Moved to Friday this week because there is no pre-ride or race to protect.

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.