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2026-11-04

Race-pace intervals 3 x 3 min with starts

  • Id: 2026-11-04-race-pace-intervals-3-x-3-min-with-starts
  • Title: Race-pace intervals 3 x 3 min with starts
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: key
  • Planned time: unscheduled
  • Duration: 1:10
  • Intensity: race pace, starts
  • Location: Washington, DC
  • TrainingPeaks ID: 3968330202

Objective

Sharpen race pace without adding fatigue.

Goal

Sharp race pace and a crisp start for PanAms.

Reasoning

Revised after Roanoke (Sep 28): the one hard session before PanAms, cut to three race-pace reps so the legs are sharp but fresh on Saturday. Changed Oct 15: a clear stop rule and more carbohydrate. Changed Oct 25: readiness check added.

Workout plan

  • Readiness check first: if your first rep is under 246 W, or your heart rate doesn't reach about 160 by the end of it, stop the reps there. Ride 3 x 1 min openers at 260-273 W and the starts, then go home.
  • 20 min warm-up, building to steady, with 2 x 30 sec brisk in the last 5 min.
  • 3 x 3 min at 273-291 W (105-112% FTP), 3 min easy between. Even pacing: the last rep should match the first.
  • 5 min easy, then 3 standing starts: clipped in from a stop, 15 sec maximal, 3 min easy between.
  • 15 min easy cool-down.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 20 min, 55-75, warmUp
  • Repetition block: 3 reps
    • Step: Race pace, 3 min, 105-112, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Easy, 5 min, 55-65, active
  • Repetition block: 3 reps
    • Step: Start (maximal), 15 sec, 150-300, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Cool-down, 15 min, 50-60, coolDown

Fuelling

70-90 g/hr of carbohydrate from the warm-up on, and a gel before the first hard rep. A carbohydrate-rich meal 2-3 h before; this session needs full glycogen.

Constraints

  • Stop rule: if two reps in a row average under 246 W, stop there and ride the rest easy.
  • Power meter paired and recording; the numbers from this session set the next one.

Core maintenance

  • Id: 2026-11-04-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: 3968330204

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

Last core session before PanAms, three days clear of the race.

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.