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2026-11-17

Endurance 1:30 (trainer)

  • Id: 2026-11-17-endurance-1-30-trainer
  • Title: Endurance 1:30 (trainer)
  • Kind: workout
  • Discipline: bike
  • Surface: trainer
  • Priority: support
  • Planned time: unscheduled
  • Duration: 1:30
  • Intensity: endurance
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3968330280

Objective

Hold aerobic fitness indoors before Europe.

Goal

Steady aerobic work for the World Cups without the cost of a long cold ride.

Reasoning

Revised after Roanoke (Sep 28). Changed Oct 26: home in Edmonton after Boulder, where snow and highs near 0°C are usual in mid-November. 1:30 on the trainer replaces 2:00 on the road; Tuesday's easy run adds the rest of the volume.

Workout plan

  • 1:30 on the trainer. If the roads are clear and dry, up to 2:00 outdoors at the same power is fine.
  • 15 min easy.
  • 65 min at 156-187 W, cadence 85-95 rpm.
  • 10 min easy.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-65, warmUp
  • Step: Endurance, 65 min, 60-72, active
  • Step: Cool-down, 10 min, 50-60, coolDown

Fuelling

60 g/hr of carbohydrate.

Constraints

  • Easy day: stay inside the written power range and stop at the written time, even if you feel good.
  • Heart rate under about 145.
  • On the trainer: a fan, a towel, and a bottle every 20 minutes. Trainer rides run hot.

Easy run

  • Id: 2026-11-17-easy-run
  • Title: Easy run
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:30
  • Intensity: easy
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3968330270

Objective

Keep the running habit and leg speed without adding fatigue.

Goal

Easy aerobic volume that works in any weather.

Reasoning

Changed Oct 26: the hill run-ups move from Wednesday and become an easy 30-min run: running works in Edmonton's weather when riding doesn't.

Workout plan

  • Outdoors if the footing is safe, otherwise on a treadmill.
  • 30 min easy running: you should be able to talk the whole way.

Structured workout

  • Primary intensity metric: percentOfThresholdPace
  • Step: Easy run, 30 min, 75-85, active

Constraints

  • Keep to the written time, even if you feel good.
  • Stop at any ankle, calf or SI complaint.
  • Treadmill if the footing is icy.