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2026-10-29

Drive to Toronto Pearson and Oro-Medonte

  • Id: 2026-10-29-drive-to-toronto-pearson-and-oro-medonte
  • Title: Drive to Toronto Pearson and Oro-Medonte
  • Kind: travel
  • Discipline: travel
  • Surface: off-bike
  • Priority: informational
  • Planned time: unscheduled
  • Duration: variable
  • Location: Near Detroit, MI to Oro-Medonte, ON
  • TrainingPeaks ID: 99406763

Objective

Travel without adding stress or losing fuelling and hydration.

Goal

Arrive at the accommodation fed, hydrated and with loose legs, ready for Friday's pre-ride.

Reasoning

Changed Oct 26: Sidney drives from Detroit to Toronto Pearson for a 3 pm airport pickup, then on to the weekend accommodation near Hardwood, arriving late afternoon.

Event details

  • Ride first thing, then drive from Detroit to Toronto Pearson: about 4 hours plus the border crossing. Leave by about 10:00 to allow for the border and Highway 401 traffic before the 3 pm pickup.
  • Then about 1.5 hours north to the accommodation near Hardwood, arriving late afternoon.
  • Pack GF/DF food for the whole day, and keep bottles in reach.

Constraints

  • Long travel day: stop to walk for a few minutes every 2 hours, and keep drinking. Eat dinner early and get to bed early: Friday is pre-ride day.

Leg-opener spin

  • Id: 2026-10-29-leg-opener-spin
  • Title: Leg-opener spin
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: first thing, before the drive
  • Duration: 0:35
  • Intensity: easy with short openers
  • Location: Near Detroit, MI
  • TrainingPeaks ID: 3968330187

Objective

Wake the legs up before a long travel day.

Goal

Legs responsive for Friday's pre-ride, despite the drive.

Reasoning

Opens the legs two days before Nationals. Changed Oct 21: easy-day rule added. Changed Oct 25: the seated accelerations became corner-exit sprints. Changed Oct 26: shortened to 35 min and moved to the morning near Detroit, before the drive to Toronto Pearson and Oro-Medonte.

Workout plan

  • First thing in the morning, before the drive.
  • 12 min easy.
  • 3 x 1 min at 260-273 W, 2 min easy between.
  • 3 x 10 sec standing sprints out of a slow corner (from about 15 km/h, as if leaving the last corner), 2 min easy between.
  • 8 min easy.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 12 min, 55-70, warmUp
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 2 min, 50-60, rest
  • Repetition block: 3 reps
    • Step: Corner-exit sprint (maximal), 10 sec, 150-300, active
    • Step: Recovery, 2 min, 50-60, rest
  • Step: Cool-down, 8 min, 50-60, coolDown

Fuelling

Water or a light drink mix, then a proper breakfast before the drive. Keep carbohydrate steady through the travel day.

Constraints

  • Easy day apart from the openers: stay inside the written power range and stop at the written time, even if you feel good.
  • Don't skip it: a Thursday with no riding left Saturday's legs flat in Roanoke. If the morning gets away from you, 20 min with the 3 x 1 min openers is enough.

Run with strides

  • Id: 2026-10-29-run-with-strides
  • Title: Run with strides
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: optional
  • Planned time: evening, at the accommodation
  • Duration: 0:17
  • Intensity: easy with strides
  • Location: Oro-Medonte, ON
  • TrainingPeaks ID: 3968330188

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, shortened for Nationals. Changed Oct 21: easy-day rule added. Changed Oct 26: optional on the long travel day.

Workout plan

  • Only if you arrive with energy; otherwise a 15-20 min walk.
  • 10 min easy running.
  • 4 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, 10 min, 75-85, warmUp
  • Repetition block: 4 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.