2026-11-16
Fly Denver to Edmonton
- Id: 2026-11-16-fly-denver-to-edmonton
- Title: Fly Denver to Edmonton
- Kind: travel
- Discipline: travel
- Surface: off-bike
- Priority: informational
- Planned time: unscheduled
- Duration: variable
- Location: Denver to Edmonton, AB
- TrainingPeaks ID: 99407107
Objective
Travel without adding stress or losing fuelling and hydration.
Goal
Home in Edmonton with the legs recovering from Boulder.
Reasoning
Changed Oct 26: after Boulder, Sidney flies home to Edmonton and stays there until the flight to Europe on Sunday November 22.
Event details
- Fly from Denver to Edmonton (same time zone).
- Recovery drink and a proper breakfast before the airport, and keep drinking on the flight.
Constraints
- Keep the day low stress. Ride only if it helps; a walk does the same job.
Recovery spin
- Id: 2026-11-16-recovery-spin
- Title: Recovery spin
- Kind: workout
- Discipline: bike
- Surface: trainer
- Priority: optional
- Planned time: after the flight
- Duration: 0:30-0:40
- Intensity: recovery
- Location: Edmonton, AB
- TrainingPeaks ID: 3968330263
Objective
Flush the legs after racing and the flight.
Goal
Start the last week at home loose, not stiff.
Reasoning
Monday after the Boulder weekend: easy spin only. Changed Oct 21: easy-day rule added. Changed Oct 26: at home in Edmonton after the flight, most likely on the trainer.
Workout plan
- Only if it helps: 30-40 min very easy on the trainer, high cadence (90+ rpm). Otherwise a 20-30 min walk.
- 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
Extra carbohydrate at lunch and dinner to restock after racing, and plenty of fluid after the flight.
Constraints
- Easy day: keep it easy and stop at the written time, even if you feel good.
- No efforts.
Core maintenance
- Id: 2026-11-16-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: 3968330264
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.