CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, February 26, 2023
17 weeks out from race day.
Get to the niggles before the niggles get to me.
Total Time: 11 Hours (and 15 seconds)
I feel like I was CONSISTENT
My goal of managing the niggles was almost accomplished. I worked through the hip flexor and a rhomboid flare upbut the very challenging knot in my leg glute is as stubborn as I am. That niggle will be carried over to next week.
This is the first week that I can confidently say COVID is in my rearview mirror.
Hard to imagine I'll be in a lake in a few months.
SUNDAY FEB 26 🌤
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
1st: Pre-Bike: Dead bugs, Glute Bridges.
Ride 80 minutes easy. Just spin. Trainer or rollers. Whatever sounds fun.
2nd: Run 50 minutes EASY. Ideally this is off the bike. But whatever works with the schedule works with me.
Total Time: 130 Mins Run: 8km NP: 118W
Wedding expo first, then the run, then the spin.
Impending weather and daylight was my motivation to run first. My legs felt heavy right away; no choice but to run easy up to Panama Hill and back. I had a gel ~30 minutes in.
I was on the trainer shortly after; tired legs for this activity too. I had a bottle with 70g of carb mix consumed in the first hour, and just water for the last 20 minutes.
Reviewing the activity afterwards, I would have guessed that my pace was quicker than it was. No matter, my focus was running with good posture, not going fast.
MANN AVENUE OUT AND BACK
I need to remember the order in which to turn on the electronics to get the right device to control the "smart trainer".
Dead bugs and glute bridges first as I can still feel that left hip flexor not as strong/healthy as it should be. Once pedalling, it is not bothered.
I continued with the 2019 coverage of Challenge Roth on YouTube. The top men have started the run; LCB has crested Solar Hill on her final lap.
I lost a minute of saddle time for a bio-break.
Commute to the pool on foot for 3.8 km "warm up"; I felt pretty good; effort was easy. Even a solid hail storm couldn't wreck my good mood.
In the pool, I knew I only had a limited amount of time with the 50m lanes in. I made the most of it and got through to the end of the 9x50m descend set. Effort was good, focus was on point. My friend Batuhan was in the lane beside me and that helped with the motivation.
I hopped out and re-worked the workout in my watch to work with the 25m lanes. It wasn't long before I was back in the water to do the hard 50m set. Even the shorter lengths couldn't help me from feeling gassed on the hard efforts.
On the longer jog home, I dealt with a side stitch for the longest time. It eventually passed and the final kilometres were easy and rhythmic.
Although the 2 workouts were broken up over 4 activities, this was a solid afternoon. My left hip complex finished up ok.
Fortunately, that rhomboid isn't needed much while turning my legs over on the trainer.
I rode the workout exactly as written, non-ERG mode, holding 120 RPM on the first rounds and averaging 50 RPM on the big gear reps.
This felt like a base level workout.
On the big screen, I continued with the 2019 Roth coverage. The men's leader has turned off the canal and is making his way back to town. The race clock following him was ~06:45:00; so depending on the start wave I am assigned in June, I may not see the men's race leader on the run course. 😕
Time: 120 Mins Swim: 2800m Run: 9.4 km
Crystal Pool at a time when the lanes change broke up the swim again. This time I was at the 2000m mark of the workout; I may have called it good enough if I was pressed for time.
Like Thursday, the staff were quick with the ropes and I was quickly back in the water with a reprogrammed watch for the balance of the workout... plus a bit more.
I am glad that I kept going because I had four of the 250m reps done in the 25m lane with 2 to go in the 50m lane.
Those first four 250m reps, short course reps were super consistent; stopping the watch with at 4:43.5, 4:43.5, 4:41.5 and 4:43.8.
The remaining 250m reps done in the long course lane were 4:40.0 and 4:39.6.
The perceived effort stayed the same. I was really stoked to finish the swim this way.
Who would have guessed that 3.5 seconds would bring me so much joy on a Saturday afternoon?
The run was a super easy pace north on my regular gravel route, turning around at 30 minutes and in keeping with the consistancy theme from the pool, I returned to my start point, 7 seconds ahead of making it a perfect split.
I realized after the fact that this was to be a 65 minute run. Hopefully the extra 200m in the pool makes it a wash.
My left glute max is sore. That knot is angry. Everything else feels like it is in good working order.