CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, February 5, 2023
20 weeks out from race day.
Pay attention because I still have a weird cough.
Total Time: 8.75 Hours
I feel like I was STILL COUGHING
My watch recorded my resting heart rate higher on average this week and its GPS tracking is acting up too.
I looked back on 20 weeks out from last year and that was the second of two +13 hour weeks. I can't help but think about how COVID has me behind schedule this year.
I averaged 77.1 Kg on the scale this week too.
SUNDAY FEB 5 🌦
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Swim 2000: 5x 100 easy swimming to warm up. Rest as needed. 4 rounds (50 Shark-fin drill. R :20, 100 swim w/ eggagerated rotation. R :20) 4x 200 w/ bouy. Aerobic/steady w/ focus on rotation. R :30. 2x 50 easy to cool down.
Stretching 33 minutes
Total Time: 0 Minutes
A low motivation day, all day.
Once I finally got myself out the door and to Crystal Pool, I found that the pool was closed due to a broken filter. It should be fixed tomorrow.
- This is not ERG mode. I am shifting gears with the simulated terrain.
- If this is correct, I am an 1:18:00 to Gredding and 1:40:00 to the highest point on the course.
- Lots of very open farmland, if it is windy on race day, there won't be much hiding.
- The big hill at Gredding starts at 10%, then eases back to 6% for the majority of the climb.
- In real life, there are 90° corners on the course where speed will have to be scrubbed.
- This was fun and I recognize landmarks from previous race videos on YouTube.
I ran in between rain showers, staying on the bike path to the end of the Selkirk Trestle. It crossed my mind to run a bit further but my weather window was closing fast. I picked up the pace for the final 5 minutes to get home before the rain.
The balance of the evening was on the trainer, pedalling "easish"and exploring the next 19 kilometres of the Roth bike course.
From Untermässing, it is net uphill going north parallelling the Autobahnand a kicker of a hill before leaving the Naturpark Altmühltal section. The road will be fast through Eysölden to the village of Zell.
One good thing about today is that my cough is (might be) getting better.
Second run in a row where the watch failed to record a GPS track until 20 minutes after pressing start. Hrmm...
The run was done at an easy effort mostly on the close-by gravel with a trip up to Marigold, a couple of trips out to Admirals Road and 5 times up The Berm.
My heartrate was recorded higher than my RPE. Maybe its just the day. I am paying attention regardless.
If this was summer, I couldn't picture myself riding my bike 10 minutes past Thetis Lake just to go for a swim in a 25m pool. On the otherhand, I did have an hour of easy bike commute time...
I swam the 2000m workout from Sunday.
Everything felt okay, like I'd missed a week of swimming; nothing more. I thought I'd get a some extra lengths in after the workout, but after an additional 150m, honesty trumped ego and I hopped out of the pool.
2000M SWAIM PACE CHART
Yes, the last 50m was with some pep. The bonus cooldown was recorded at 1:52/100m.
Around a corner and over a hill, I spot the guy just up the road. Up the next rise, I pull even with him and the truth is now known. He tried to tell me something but he can barely muster a word. He'd blown himself to smithereens.
I pressed on to the park entrance at Westoby Road, looking back a few time but never to see the guy again. I made it to the gate in 27:45.
The Highlands-Barker-Westoby segment was 16 seconds slower than Jan 14th but still a good ride up the hill for me (thanks gravel dude).
I rode past the entrance to my typical single track trail. Through the trees, there looked to be 3 or 4 mountain bikers on the trail coming from the opposite direction. No biggie because...
Up ahead is a Strava Segment called "Scafe Hill More Suffering". It is a fireroad that starts off Bellamy Trail and heads up past a lookout point.
In my head, I remind myself a few time over,
"Smooth is fast and fast is smooth."
Near the top I was huffing and puffing pretty good but I smashed my previous time from a similiar ride last February by over 3 minutes!
After a water/gel break, I continued north up Bellamy for the single track of Kallie's Korner ●;
a trail that had me pushing my bike on many points in the past.
It wasn't clean but I rode way more of the tricky parts then I ever had previously.
Kallie's Korner heading north pops out near the very top of Munn Road. I was not interesting in going that far and started to make my way back to Thetis Park via Frank's Trail. I got turned around and ended up on Munn anyway.
Before starting the cold descent down Munn Road, I stopped to address the "Gees":
- Gloves and Glasses
- Gilet (really nice to have today)
- and a Gel (Gu Salted Caramel)
Passing Westridge Place with 1:38:00 on the clock, I decided to spin around and made my way to the southend of Hartland.
I bested my time on the road up into the park and then down Bottom Feeder ●.
Making my way home, I started to feel the ride in my legs on the final kms at Panama Flats.
This was a fun ride and without intension, a very similar route (minus a couple single track excursions) to the ride on Feb 26, 2022 referenced earlier.
A post-COVID confidence booster.