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2026-10-13

Starts and 30/30s

  • Id: 2026-10-13-starts-and-30-30s
  • Title: Starts and 30/30s
  • Kind: workout
  • Discipline: bike
  • Surface: cx
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:59
  • Intensity: starts, anaerobic repeatability
  • TrainingPeaks ID: 3968330111

Objective

Build World Cup start power and the ability to repeat surges.

Goal

A faster first 15 sec at the gun and more race time above 390 W.

Reasoning

Changed Oct 6 after Charm City: moved to the Tuesday before Kings, replacing over-unders. Start power and surge repeatability are the answer to Manon's attacks, and four days before racing leaves time to recover.

Workout plan

  • CX bike, race tires, on grass or a dirt path with a straight of 150 m or more.
  • 25 min warm-up, building to steady, with 2 x 30 sec brisk.
  • 6 start efforts: clipped in from a stop, 15 sec maximal, then hold 325-351 W for 45 sec as if fighting for the first corner. 4 min easy between.
  • 10 min easy.
  • 2 sets of 8 x 30/30: 30 sec at 390-416 W, 30 sec easy. 8 min easy between sets.
  • 20 min endurance at 169-195 W, then 10 min cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 25 min, 55-75, warmUp
  • Repetition block: 6 reps
    • Step: Start (maximal), 15 sec, 150-300, active
    • Step: Start follow-through, 45 sec, 125-135, active
    • Step: Recovery, 4 min, 50-60, rest
  • Step: Easy, 10 min, 55-65, active
  • Repetition block: 8 reps
    • Step: Surge, 30 sec, 150-160, active
    • Step: Easy, 30 sec, 45-55, rest
  • Step: Set recovery, 8 min, 55-65, rest
  • Repetition block: 8 reps
    • Step: Surge, 30 sec, 150-160, active
    • Step: Easy, 30 sec, 45-55, rest
  • Step: Endurance, 20 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

70 g/hr of carbohydrate; a gel before the 30/30 sets.

Constraints

  • Starts must be full quality: if the peak drops more than 10% from the first start, stop the starts there.
  • If the surges fall under 380 W in the second set, stop the set there and ride easy.
  • Power meter paired and recording; the numbers from this session set the next one.

Notes

This is a focused interval session on the CX bike, not a skills session. The only technique goal is a clean clip-in on every start.

Run with hill run-ups

  • Id: 2026-10-13-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: 0:31
  • Intensity: easy with short hard uphill efforts
  • TrainingPeaks ID: 3968330121

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

Run-ups progress from 6 to 8 reps. Placed on the hard bike day, four days clear of Kings.

Workout plan

  • 10 min easy running.
  • 8 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: 8 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.