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2026-11-20

Endurance 1:30 (trainer)

  • Id: 2026-11-20-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: 3968330291

Objective

Hold aerobic fitness indoors before Europe.

Goal

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

Reasoning

Changed Oct 26: the last aerobic day at home before Europe, on the trainer in Edmonton.

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.

Notes

Jet lag, step 1: from tonight, go to bed and get up an hour earlier than normal. Bright light as soon as you wake (a light box helps on dark mornings), dim light in the evening.

Easy run with strides

  • Id: 2026-11-20-easy-run-with-strides
  • Title: Easy run with strides
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: support
  • Planned time: unscheduled
  • Duration: 0:30
  • Intensity: easy with strides
  • Location: Edmonton, AB
  • TrainingPeaks ID: 3968330283

Objective

Keep the running habit and leg speed without adding fatigue.

Goal

Relaxed, quick running form, and the second run of the week.

Reasoning

Sidney's second weekly run. Changed Oct 26: moved from Thursday and made 30 min, because running works in Edmonton's weather.

Workout plan

  • Outdoors if the footing is safe, otherwise on a treadmill.
  • 22 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, 22 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.
  • Treadmill if the footing is icy.