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2026-10-10

Endurance 2:30

  • Id: 2026-10-10-endurance-2-30
  • Title: Endurance 2:30
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 2:30
  • Intensity: endurance
  • TrainingPeaks ID: 3968330087

Objective

Build aerobic support for repeat race efforts without adding intensity.

Goal

More aerobic depth under the race block, so she recovers faster between surges and between race days.

Reasoning

Changed Oct 6 after Charm City: moved from Wednesday to Saturday: an aerobic day between Friday's threshold session and Sunday's long ride.

Workout plan

  • 15 min easy warm-up.
  • 125 min steady endurance at 169-195 W, cadence 85-95 rpm, seated on climbs.
  • 10 min easy cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-65, warmUp
  • Step: Endurance, 125 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

80 g/hr of carbohydrate; eat from the first 20 min.

Constraints

  • Keep it steady: no chasing, no surges above 200 W on climbs.

Run with hill run-ups

  • Id: 2026-10-10-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: 3968330086

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

Changed Oct 6 after Charm City: moved from Tuesday to Saturday as the second run of the week, after the endurance ride.

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.