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Saturday, August 22 · Week 1 · Base
Long aerobic
Long rideKey session
2h 30m101 TSSBest outdoorsTime in Z2
First long day. Eat early and often — 60–80 g carbs/hour. Practice the bottles you’ll use on race day.
Short on time: Cut to 1h 45m if life gets in the way. Do not skip fueling.
At 268 W FTP
- 10mWarm-up90–100 rpm134–174 WZ2
- 130mSteady Z285–95 rpm155–193 WZ2
- 10mCool-down121–155 WZ1
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