2026-11-18
Easy endurance 1:15 (trainer)
- Id: 2026-11-18-easy-endurance-1-15-trainer
- Title: Easy endurance 1:15 (trainer)
- Kind: workout
- Discipline: bike
- Surface: trainer
- Priority: support
- Planned time: unscheduled
- Duration: 1:15
- Intensity: easy endurance
- Location: Edmonton, AB
- TrainingPeaks ID: 3968330277
Objective
An easy-steady day before the last big session.
Goal
Fresh legs for Thursday's threshold session.
Reasoning
Changed Oct 26: the Wednesday after a race weekend is her flattest day, so it's an easy-steady hour and a quarter. The threshold session moves to Thursday. Starts move to Saturday's session.
Workout plan
- 10 min easy.
- 55 min at 156-182 W, cadence 85-95 rpm.
- 10 min easy.
Structured workout
- Primary intensity metric: percentOfFtp
- Step: Warm-up, 10 min, 55-65, warmUp
- Step: Endurance, 55 min, 60-70, 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.
- On the trainer: a fan, a towel, and a bottle every 20 minutes. Trainer rides run hot.
Core maintenance
- Id: 2026-11-18-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: 3968330278
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
Light routine on the easy day; the last core session at home before Europe.
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.