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2026-10-20

Endurance 1:45

  • Id: 2026-10-20-endurance-1-45
  • Title: Endurance 1:45
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:45
  • Intensity: endurance
  • Location: Michigan
  • TrainingPeaks ID: 3968330152

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); changed Oct 15: 30 more easy minutes to add fitness for Ostrava, only if her legs and heart rate show she's absorbing the load. At her friend's place in Michigan, no travel.

Workout plan

  • Ride the full 1:45 only if your legs feel normal after 20 min and your heart rate comes up to about 125 or more at a steady 170-190 W. If your legs are heavy or your heart rate stays low, stop at 1:15.
  • 15 min easy warm-up.
  • 80 min steady endurance at 156-187 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, 80 min, 60-72, 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.

Run with hill run-ups

  • Id: 2026-10-20-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
  • Location: Michigan
  • TrainingPeaks ID: 3968330153

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

Revised after Roanoke (Sep 28): one of Sidney's two weekly runs, cut to six run-ups in the light week.

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.