Live
Powered by

2026-11-24

Endurance 1:30 with openers

  • Id: 2026-11-24-endurance-1-30-with-openers
  • Title: Endurance 1:30 with openers
  • Kind: workout
  • Discipline: bike
  • Surface: road
  • Priority: support
  • Planned time: late morning or early afternoon, in daylight
  • Duration: 1:30
  • Intensity: endurance with short openers
  • Location: Ostrava, Czech Republic
  • TrainingPeaks ID: 3968330296

Objective

Rhythm and open legs three days before Ostrava.

Goal

Steady legs and a working top end for the pre-ride and the race.

Reasoning

A steady aerobic day three days before the race. Changed Oct 21: easy-day rule added. Changed Oct 26: the second day in Europe, with openers added, since the key session moved before the flight.

Workout plan

  • 15 min easy.
  • 50 min at 156-187 W, outdoors in daylight.
  • 3 x 1 min at 260-273 W, 3 min easy between.
  • 13 min easy.

Structured workout

  • Primary intensity metric: percentOfFtp
  • Step: Warm-up, 15 min, 55-65, warmUp
  • Step: Endurance, 50 min, 60-72, active
  • Repetition block: 3 reps
    • Step: Opener, 1 min, 100-105, active
    • Step: Recovery, 3 min, 50-60, rest
  • Step: Cool-down, 13 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.

Easy run

  • Id: 2026-11-24-easy-run
  • Title: Easy run
  • Kind: workout
  • Discipline: run
  • Surface: off-bike
  • Priority: optional
  • Planned time: unscheduled
  • Duration: 0:20
  • Intensity: easy
  • Location: Ostrava, Czech Republic
  • TrainingPeaks ID: 3968330294

Objective

Keep the running habit and leg speed without adding fatigue.

Goal

Daylight and easy movement to help the body clock.

Reasoning

Changed Oct 26: the hill run-ups planned for November 23 (now arrival day) become an optional easy run in daylight.

Workout plan

  • In daylight. Skip it if you slept badly.
  • 20 min easy running: you should be able to talk the whole way.

Structured workout

  • Primary intensity metric: percentOfThresholdPace
  • Step: Easy run, 20 min, 75-85, active

Constraints

  • Keep to the written time, even if you feel good.
  • Stop at any ankle, calf or SI complaint.
  • Soft, flat ground if you can find it.

Core maintenance

  • Id: 2026-11-24-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
  • Location: Czech Republic
  • TrainingPeaks ID: 3968330297

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

Last core session before Ostrava, three days clear of the race.

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.