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2026-11-05

Leg-opener spin

  • Id: 2026-11-05-leg-opener-spin
  • Title: Leg-opener spin
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:45
  • Intensity: easy with short openers
  • Location: Washington, DC
  • TrainingPeaks ID: 3968330207

Objective

Keep the legs primed two days before racing.

Goal

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

Reasoning

Revised after Roanoke (Sep 28): two days before the A race, a 45 min opener spin replaces the endurance ride: primed, not loaded. Changed Oct 21: easy-day rule added. Changed Oct 25: the seated accelerations become corner-exit sprints, after the sprint finish at Major Taylor.

Workout plan

  • 15 min easy.
  • 3 x 1 min at 260-273 W, 3 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.
  • 10 min easy.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-70, warmUp
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 3 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, 10 min, 50-60, coolDown

Fuelling

Water or a light drink mix. Keep carbohydrate steady through the 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 you arrive late, ride 20 min on a trainer with the 3 x 1 min openers.

Run with strides

  • Id: 2026-11-05-run-with-strides
  • Title: Run with strides
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:17
  • Intensity: easy with strides
  • Location: Washington, DC
  • TrainingPeaks ID: 3968330214

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, short before PanAms. Changed Oct 21: easy-day rule added.

Workout plan

  • 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.