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2026-10-14

Endurance 1:30

  • Id: 2026-10-14-endurance-1-30
  • Title: Endurance 1:30
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:30
  • Intensity: endurance
  • TrainingPeaks ID: 3968330124

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

Revised after Roanoke (Sep 28): the block's last aerobic day, shortened to 1:30 so Kings starts closer to fresh.

Workout plan

  • 15 min easy warm-up.
  • 65 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, 65 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

60-70 g/hr of carbohydrate.

Constraints

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

Core maintenance

  • Id: 2026-10-14-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: 3968330125

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

Placed on the endurance day so the travel and pre-ride days stay clear.

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.