CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, February 19, 2023
18 weeks out from race day.
I hit every workout last week. Let's do that again but with a bit more sleep.
Total Time: 12.5 Hours
I feel like I was DINGED UP
I wish every day could be like Sundayas there were a whole bunch of issues to work through over the balance of this week. Left hip flexor and surrounding tissue were lit up and limited me most of the week. The post-COVID cough is has not abated at all.
Desipte the bout of soreness this week, it ended with a solid swim/ride on Saturday.
My take away from this week is to pay attention to the maintenance work as the load starts to ramp up (training/life).
SUNDAY FEB 19 💨
Sleep 2 | Fatigue 4 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Dead bugs, breathing, glute bridges.
Ride 3:00 on the MTB. Route is up to you. Solving for....warm, fun, well fueled, well hydrated. Effort is easy to steady. I imagine you'll be pretty tired at the end, and that is OK!
Moving Time: 197 Minutes Elevation: 960m
Storm warning and the skies started to get dark just as I headed out for today's ride.
I pedalled easier than my recent efforts to the gate at the end of Westoby Road. After a quick rip on Comfy Wooden Chair, I headed up hill for another crack at Kallie's Korner.
I almost cleaned it too! One tricky bit and one dab. I reached Munn Road with a huge smile and here is where I decided to go explore...
Instead of riding down Munn again, I turned on to a fire road called Corry Road Connector. This eventually put me in the north-west end of the Mount Work Bike Park; an entire section of the bike park that is new to me.
Bubble Wrap, a single black diamond trail was my only option before finding blue trails in my comfort zone. This bit of trail wasn't too gnarly but a wet root did put me on the ground fast. My left wrist is going to be sore tomorrow.
I stopped whenever I needed to check the Trail Forks app on my iPhone. I made my way to Regional Trail North; a familiar fire road to me.
Finally the blue trails. Centerfold to Painless; I cleaned the entire trail. That put me at the top of Fun Trail. Sofa King, Bottom Feeder and Shock Treatmentmade up the time in the park go by fast. I exited the park via Executive West and headed for home.
Overall, a fun ride. I'd do that route again.
Often when I jump into the water at my local pool and I am "relatively quick" . This morning was a whole lot different.
Carina dropped me off at Commonwealth Pool. From the mezzanine, I could see the facility was BUSY. Lanes segregated by pace? Not this morning. I picked a double lane that had 3 people swimming at ludicrous pace and 2 others maybe be closer to my ability.
The chop on the water created by the fast crew made it feel like being in the middle of a lake on a breezy afternoon. They were that fast.
At the wall, I recognized one of the fast trio as Brent McMahon. Very fast company indeed.
I jogged home. I was prepared for rain but it was just wind and mostly blowing in my favour. I was not running fast, I felt heavya hard swim and the ride yesterdaymade sure of that.
Still, I had to run a number of extra blocks further to get to the 45 minute mark.
Left hip (anterior and lateral) is stiff and sore; enough for me to wonder how hard I should be pushing the workouts...
Mid-afternoon and I figured that I flirted with the forecast long enough. I did the run first and the hip started off precarious. I did not push my luck with it, did a 30 minute, mixed surface loop and called it done.
Nothing works better at repairing a sore body than a nap and that's what I did next.
After dinner, plugged the workout into my bike computer but before jumping on the trainer, I thought it best to spend time on the massage chair and do a mobility session instead.
Lots of tightness from my quads through to my lower back. This is a time to listen to my body...
I am skipping the ride and going to bed.
NICE, MIXED SURFACE LOOP
Swim: 2200m Normalized Power: 130W
Really good sleep/sleep-in. Still dealing with the cough but the hip flexor soreness has subsided.
25m lane at Crystal Pool worked well in the afternoon; the place was not busy today. I had people to push with in the lanes to the left and right of me, hence the effort was solid.
The forecast was for snow but the reality was different. During the commute home, I contemplated making it a long ride outside but the math was: 1:40 on the trainer = 2.5 hours outside.
I was hungry and my decision was to turn for home; better to ride inside fuelled then outside hungry (putting myself in a hole).
The ride on the trainer went by quick. I had the 2019 race on the screen and by luck, a low cadence rep was timed with the moment when a pro was heading up Solar Hill;