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2026-11-11

Race-pace intervals 3 x 3 min with starts

  • Id: 2026-11-11-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: 1:08
  • Intensity: race pace, starts
  • Location: US training base (to be confirmed)
  • TrainingPeaks ID: 3968330232

Objective

Sharpen race pace three days before Boulder.

Goal

Sharp race pace and a crisp start for the Boulder C1.

Reasoning

Changed Oct 26: replaces the FTP test, which would have fallen on the drive west. The Ostrava and Tábor targets will come from PanAm's race file. Three days before Boulder, like her usual Wednesday key session, with the readiness check at the top.

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 on grass if you can: 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.

Notes

If this session fails the readiness check, race the Boulder C1 fully and the C2 controlled: the C1 pays twice the UCI points.

Core maintenance

  • Id: 2026-11-11-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: 3968330233

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

Placed after the key interval session so the hard day stays hard and the easy days stay easy.

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.