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2026-11-03

Endurance 1:00

  • Id: 2026-11-03-endurance-1-00
  • Title: Endurance 1:00
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:00
  • Intensity: endurance
  • Location: Washington, DC
  • TrainingPeaks ID: 3968330199

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): PanAm week: a short Tuesday so the A race starts fresh. Changed Oct 21: easy-day rule added.

Workout plan

  • 15 min easy warm-up.
  • 35 min steady endurance at 169-195 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, 35 min, 65-75, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

60-70 g/hr of carbohydrate.

Constraints

  • Easy day: stay inside the written power range and stop at the written time, even if you feel good.
  • Keep it steady: no chasing, no surges above 200 W on climbs.

Run with hill run-ups

  • Id: 2026-11-03-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: 0:25
  • Intensity: easy with short hard uphill efforts
  • Location: Washington, DC
  • TrainingPeaks ID: 3968330201

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

One of Sidney's two weekly runs; five run-ups keep the running sharp without adding fatigue before the A race. Changed Oct 21: easy-day rule added.

Workout plan

  • 10 min easy running.
  • 5 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: 5 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

  • Keep to the written time, even if you feel good.
  • Stop at any ankle, calf or SI complaint.
  • Soft ground when possible; shoes you race run-ups in.