2026-11-09
Drive west, day 1
- Id: 2026-11-09-drive-west-day-1
- Title: Drive west, day 1
- Kind: travel
- Discipline: travel
- Surface: off-bike
- Priority: informational
- Planned time: unscheduled
- Duration: variable
- Location: Washington, DC, heading west
- TrainingPeaks ID: 99407100
Objective
Travel without adding stress or losing fuelling and hydration.
Goal
Arrive tonight with loose legs, fed and hydrated.
Reasoning
Changed Oct 26: after PanAm, Sidney stays in the US: two days' drive west to a quiet base to rest and train, then Boulder's pre-ride on Friday November 13. Edmonton's November weather would limit outdoor training.
Event details
- Day 1 of 2 from Washington towards the training base: no more than about 8 hours of driving.
- Optional 30-45 min spin before you leave.
- Pack GF/DF food and bottles for the drive.
Constraints
- Stop every 2 hours to walk for a few minutes, and keep drinking. Proper meals, not just snacks.
Recovery spin
- Id: 2026-11-09-recovery-spin
- Title: Recovery spin
- Kind: workout
- Discipline: bike
- Surface: road
- Priority: optional
- Planned time: before the drive
- Duration: 0:30-0:45
- Intensity: recovery
- Location: Washington, DC
- TrainingPeaks ID: 3968330225
Objective
Flush the legs after racing, before the first driving day.
Goal
Start the drive loose rather than stiff from the weekend.
Reasoning
Monday after PanAm and DCCX. Changed Oct 21: easy-day rule added. Changed Oct 26: optional, before the first driving day west.
Workout plan
- Only if it helps: 30-45 min very easy, high cadence (90+ rpm), before you leave.
- Under 145 W and HR under 140 for the whole ride.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Recovery spin, 35 min, 45-55, active
Fuelling
Water on the bike. Extra carbohydrate at every meal today to restock after racing.
Constraints
- Easy day: keep it easy and stop at the written time, even if you feel good.
- No efforts and no climbs.
Core maintenance
- Id: 2026-11-09-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
- TrainingPeaks ID: 3968330226
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.