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2026-11-12

Endurance 1:45 with openers

  • Id: 2026-11-12-endurance-1-45-with-openers
  • Title: Endurance 1:45 with openers
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:45
  • Intensity: easy endurance with openers
  • Location: US training base (to be confirmed)
  • TrainingPeaks ID: 3968330239

Objective

Easy volume and open legs two days before Boulder.

Goal

Aerobic support for two races at altitude, with the legs opened for Friday.

Reasoning

Opens the legs two days before racing. Changed Oct 21: easy-day rule added. Changed Oct 26: a full day at the training base instead of a travel day, so the leg-opener becomes easy endurance with openers.

Workout plan

  • 15 min easy.
  • 60 min at 156-182 W, cadence 85-95 rpm, seated on climbs.
  • 3 x 1 min at 260-273 W, 3 min easy between.
  • 18 min easy.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-65, warmUp
  • Step: Endurance, 60 min, 60-70, active
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Cool-down, 18 min, 50-60, coolDown

Fuelling

60 g/hr of carbohydrate.

Constraints

  • Easy day apart from the openers: stay inside the written power range and stop at the written time, even if you feel good.
  • If part of the drive to Boulder happens today, ride 1:00 before it: 15 min easy, 30 min endurance, the 3 x 1 min openers, then easy.

Run with strides

  • Id: 2026-11-12-run-with-strides
  • Title: Run with strides
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:19
  • Intensity: easy with strides
  • Location: US training base (to be confirmed)
  • TrainingPeaks ID: 3968330244

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, kept short and easy two days before racing. Changed Oct 21: easy-day rule added. Changed Oct 26: at the training base, two days before Boulder.

Workout plan

  • 12 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, 12 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.