CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, June 11, 2023
2 weeks out from race day.
Get to, then adjust to life in Nürnberg.
Total Time: 13¾ Hours
I feel like I was FLYING HIGH
After a great ride on Sunday, it was time to pack up and fly to Germany.
New bike, new bike box and lots of experimenting to get things disassembled and packed securely for the trip. Everything arrived in one piece albeit on the last flight of the day.
Being back in Nürnberg is awesome.
SUNDAY JUN 11 ☀️
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Pre-Ride: Dead bugs, breathing, Glute Bridges. Ride 5:30 - 6:00 on TT bike. Pick a flatter/rolling route. Easy to steady effort. Goal is to cover distance. Spend a good amount of time in the bars. Race day fueling and hydration.
Time: 6:27:46 Ride: 151 km Ascent: 1550 m
Yesterday, I popped the chain off my bike, stripped it clean and applied "Squirt" on it. This is the first time I am using a drip wax on a chain and the first time using wax on the road. Bike chains are only waxed on the track.
Today's ride was probably the route my coach asked for last Sunday.
I struck up a conversation with a random roadie on his way to Colwood; he had never taken the E&N Rail Trail before.
I loosely followed last week's route but spent less time on the hills. For example, I rode a fraction of the hills around Labonne Road and took Ross-Durrance Road instead of the top part of Munn.
I fuelled with a bottle with just 2 packets of Tailwind stretched with sugar; it sat better but still wasn't great tasting. The second bottle was my typical lemonade, mixed thick.
I looped the peninsula via Lands End Road before heading south. Overall, I felt pretty good; maybe a little bothered in the saddle area...
That "Squirt" chain wax seemed to work well.
The stadium swimming "baths" were part of a large sports and leisure park created in the 1920s. Originally a 100 m pool and diving platform, it remained undamaged during WW2 and it was refurbished into the park it is today in 1999.
The pools are made from stainless steel and I found that with a little bit of sunshine, I could see my form in the reflection off the bottom. The water temperature was maybe a touch cooler than the competition pool at Commonwealth Pool back home.
Today, I felt fast in the water. I did the workout from memory and missed two of the four easy lengths in between the 10x100m sets.
Walked roughly 8 km to and from the pool plus a night walking the around the Altstadt.
Bike is mostly built; I just need to align the callipers to be ready for tomorrow.
It took a short time to exit the city but once we did, I was introduced to the cycling infrastructure like I'd haven't seen. Bike paths for seemingly endless miles alongside the main highways.
We made our way northeast through the village of Rückersdorf, then northwesterly through the Günthersbüler Forst before landing in Martin's hometown of Heroldsberg.
We then travelled through Carina's father's home village of Buchenbühl before returning to Nürnberg.
Riding with Martin was a lot of fun. Although we went over the allotted time (~45 minutes), the effort was super easy.
We spent some time visiting after the ride and once I did get my runners on, I felt really good cruising on the pedestrian pathway along Münchener Straße.
Hay-fever is exceptionally bad tonight.
I've fixed/reglued 7 tears in the suit so far this season and I am noticing more after today. Something for the Santa Claus list...
Once in the suit, I made the corporate decision to keep it on for the duration of the workout. I haven't spent much time in it so far this year; I am glad I did. Little nuances with the feel of the suit made themselves known that I hadn't yet picked up in a lake (or saltwater).
I did take the suit off before the cool down lengths and the feel of the water was incredible.
And now... RACE WEEK