2026-11-02
Travel to Washington
- Id: 2026-11-02-travel-to-washington
- Title: Travel to Washington
- Kind: travel
- Discipline: travel
- Surface: off-bike
- Priority: informational
- Planned time: unscheduled
- Duration: variable
- Location: Oro-Medonte, ON to Washington, DC
- TrainingPeaks ID: 97045930
Objective
Travel without adding stress or losing fuelling and hydration.
Goal
Arrive ready to train or pre-ride on schedule.
Reasoning
Monday travel straight to the PanAm venue city so the rest of the week has no travel.
Event details
- Travel from Oro-Medonte to Washington, DC.
- Border crossing: allow extra time and pack food.
Constraints
- Keep the day low stress. On a long travel day, the ride is the first thing to shorten.
Recovery spin
- Id: 2026-11-02-recovery-spin
- Title: Recovery spin
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: support
- Planned time: unscheduled
- Duration: 0:30-1:00
- Intensity: recovery
- Location: Washington, DC
- TrainingPeaks ID: 3968330196
Objective
Flush the legs after racing and travel.
Goal
Start the week's key session fresh enough to hit its targets.
Reasoning
Monday after two race days and a long travel day: easy only, to start PanAm week fresh. Changed Oct 21: easy-day rule added.
Workout plan
- 0:30 to 1:00 very easy, high cadence (90+ rpm), flat road or trainer.
- Under 145 W and HR under 140 for the whole ride.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Recovery spin, 45 min, 45-55, active
Fuelling
Water on the bike. Extra carbohydrate at lunch and dinner to restock after racing, and plenty of fluid after travel.
Constraints
- Easy day: keep it easy and stop at the written time, even if you feel good.
- No efforts and no climbs.
- Cut to 30 min if travel runs long.
Core maintenance
- Id: 2026-11-02-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: Washington, DC
- TrainingPeaks ID: 3968330198
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
Mondays are low-load travel days, so the routine fits there without costing anything.
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.