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2026-10-16

Course pre-ride with skills and openers

  • Id: 2026-10-16-course-pre-ride-with-skills-and-openers
  • Title: Course pre-ride with skills and openers
  • Kind: workout
  • Discipline: bike
  • Surface: cx
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:10-1:20
  • Intensity: course skills, openers
  • Location: Mason, OH
  • TrainingPeaks ID: 3968330132

Objective

Learn the Kings CX course at race speed and open the legs for Saturday.

Goal

Know every line, dismount and run-up before the start, and arrive on the grid sharp, not tired.

Reasoning

Friday is pre-ride day and skills practice happens on the real course. The legs carry the block, so keep the openers crisp and the total short. Changed Oct 15: weather and a late arrival on Thursday.

Workout plan

  • 15 min easy warm-up.
  • 30 min of course laps with skills practice: first lap easy to learn it, then the key sections at race speed in short bursts. Dismounts and remounts, barriers, run-ups, off-cambers, sand or mud, and the fastest exit from each corner.
  • 3 x 1 min at 260-286 W on course, 3 min easy between.
  • 3 starts on the start straight: 15 sec maximal from clipped in, 3 min easy between. Pick your line to the first corner.
  • 10 min easy cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-70, warmUp
  • Step: Course laps with skills practice, 30 min, 55-75, active
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-110, active
    • Step: Recovery, 3 min, 50-60, rest
  • Repetition block: 3 reps
    • Step: Start from the grid (maximal), 15 sec, 150-300, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

40-60 g/hr on the bike. Dinner tonight: familiar, carbohydrate-rich, low fibre, GF/DF. Extra fluid with electrolytes.

Constraints

  • Total time on the bike under 1:20. Stop practising a section once it is clean; repetition past that is fatigue.
  • Set race tire pressures and check the pit bike today.
  • Weather: rain overnight, then drying with a gusty wind and 11-13°C this afternoon. Expect a greasy course today, drier on Saturday and dry and fast on Sunday. Choose tires and pressures for Saturday, not for today, and check them again on Sunday morning.
  • If Thursday's spin didn't happen, add 10 min to the warm-up and keep all three openers.
  • The 3 x 1 min openers are part of the job: hit 260-286 W. In Roanoke the best minute on Friday was 254 W, and Saturday's legs were not open.

Notes

Kings comes straight out of the build block. Expect the first lap to feel heavy; the fitness shows from lap 2.