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2026-10-22

Endurance 1:15 with openers

  • Id: 2026-10-22-endurance-1-15-with-openers
  • Title: Endurance 1:15 with openers
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:15
  • Intensity: endurance with short openers
  • Location: Michigan
  • TrainingPeaks ID: 3968330160

Objective

Keep the legs primed two days before racing, with some extra aerobic time.

Goal

Legs responsive for Friday's pre-ride and the weekend.

Reasoning

Changed Oct 15: no travel today (Sidney drives to Indianapolis on Friday morning), so the 45 min leg-opener becomes 1:15 with the same openers: 30 more easy minutes for Ostrava fitness. Changed Oct 21: easy-day rule added.

Workout plan

  • If your legs are heavy, skip the endurance block and ride the 45 min version: 15 min easy, the openers and accelerations, 10 min easy.
  • 15 min warm-up.
  • 32 min endurance at 169-195 W.
  • 3 x 1 min at 260-273 W, 3 min easy between.
  • 3 x 10 sec seated accelerations, 2 min easy between.
  • 10 min easy.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-70, warmUp
  • Step: Endurance, 32 min, 65-75, active
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 3 min, 50-60, rest
  • Repetition block: 3 reps
    • Step: Acceleration, 10 sec, 150-200, active
    • Step: Recovery, 2 min, 50-60, rest
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

60 g/hr of carbohydrate.

Constraints

  • Easy day apart from the openers: stay inside the written power range and stop at the written time, even if you feel good.
  • The openers are the point of the ride: hit 260-273 W, then stop pushing.

Run with strides

  • Id: 2026-10-22-run-with-strides
  • Title: Run with strides
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:20
  • Intensity: easy with strides
  • Location: Michigan
  • TrainingPeaks ID: 3968330163

Objective

Keep running economy and leg speed with a low-cost run.

Goal

Relaxed, quick running form for remounts and run-ups, and steady progress on the twice-weekly running habit.

Reasoning

Sidney's second weekly run, kept short and easy two days before racing. Changed Oct 21: easy-day rule added.

Workout plan

  • 12 min easy running.
  • 5 x 20 sec strides on flat ground: build to fast but relaxed, not a sprint. Walk back (about 60 sec).
  • 3 min easy to finish.

Structured workout

  • Primary intensity metric: percentOfThresholdPace
  • Step: Easy run, 12 min, 75-85, warmUp
  • Repetition block: 5 reps
    • Step: Stride, 20 sec, 100-115, active
    • Step: Walk back, 60 sec, 30-50, rest
  • Step: Easy run, 3 min, 75-85, coolDown

Constraints

  • Keep to the written time, even if you feel good.
  • Stop at any ankle, calf or SI complaint.

Core maintenance

  • Id: 2026-10-22-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
  • Location: Michigan
  • TrainingPeaks ID: 3968330165

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

A light routine two days clear of racing.

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.