IRONMAN TRAINING 2021
Week beginning Sunday, May 2, 2021
21 weeks until IRONMAN Canada.
I am keeping an eye on stress, fatigue and my left piriformis. Looks like nice weather is back this week too.
I feel I like was ENCROACHED UPON (by work)
I missed a full day of training and a 30 minute run because of work commitments this week. That has driven my stress levels higher. The weather wasn't that pleasant either with cold winds coming off the ocean. It certainly has not felt like the first week of a typical May.
3 good days in the pool an unconventional 3:30 ride on Saturday are the training highlights of this +10 hour week.
My piriformis did ok through to Friday but was still pretty lit up after that.
SUNDAY MAY 2 ☀️
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Day 2 TAC Routine.
Run 1:20. Easy effort. Maybe on some dirt on flatter trails at Thetis. Elk lake or the dirt section of the Goose would also be nice. Or just cruising Panama Flats area.
Total Time: 83 minutes Distance: 13.5 km
Good sleep last night.
I took most of the day as a personal reset day. I worked on getting this training log caught back up to date, gave my self a haircut at chilled out on the deck.
For the run, it was easy effort for the entire duration. I noticed that I left my footpod at home. While I was close enough to go back and get it, I decided otherwise. I did not need an accurate pace to accomplish this run's objective.
It was close to dinner when I left too. Before heading out the door, I had a gel and I packed a 500ml bottle of Maurten 320 with me.
I drank every 10 minutes and was empty at the 60 minute mark. There was little intensity and zero GI. I did notice the residual lemonade was setting off the Maurten; the consistency was getting thicker as the bottle emptied.
Piriformis held up; tomorrow will be a better tell.
Tour de Esquimalt
The ladder was swam with consistency; the kicking was a thigh-burner and probably the best medicine for a sketchy piriformis.
I finished strong getting the last 100m in 1:36.8; pretty close to my best "rested" time in a 25m pool.
I woke up with the 1975 song "Slow Ride" by the British rock band Foghat in a perpetual loop in my head. How awesome is that?
I'm in the mood
The rhythm is right
Move to the music
We can roll all night, yeah
Slow ride, take it easy...
Given that I was awake anyway, I did a bit of extra research and sent off an email before pedalling to the pool.
Once in the water, I calmed down and got to work. The lanes were pretty open this morning compared to recent days and I was able to take advantage of that when it came to the fixed time reps (leaving every 2:15).
Those 8 fixed time reps were paced fairly consistently: 1:51, 1:52, 1:51, 1:49, 1:52, 1:52, 1:48 and finished with a 1:47.6
Garmin thinks I set a PR for the 400m (7:27) but I won't count it because I was using a buoy.
I rode home after the swim and spent 30 minutes on the rollers with the TT Bike.
I wanted to be close to home because we have plumbers scheduled this morning to work on our bathroom project and I have work meetings scheduled.
If I knew it was going to be windy this afternoon, I may have put my sneakers on before work instead of after work. On the backside of Craigflower Hill, needed to put effort into the downhill because the headwind was that strong.
I started to feel good after 24 minutes and things felt light and easy until the end.
Late start to getting on the bike, but I did get 50 minutes on the rollers (with the TT bike) starting after 2115. Effort was light on the pedals, low heart rate, just time sitting on the pubic rami bones. — No problem falling asleep tonight.
The main 8x125 went off-script a little bit. The first was relaxed at but then I noticed that I touched the wall at 2:19.6 for two and three. The remaining sets I tried to repeat that same feeling and effort. The balance of the set ended with a 2:19.6, 2:18.8, 2:17.8, 2:18.0 and finally 2:20.2.
The work put into the 6 FAST 25m lengths were fun and all came in sub-20 seconds. I seems like just a month ago, 21 seconds was my best effort for the same set.
Before I got home, work got a hold of me. It was by phone call and not a late Friday email that I could have pretended to ignore. Apart from a quick dinner, I was on the computer to well past midnight. Visibility on this effort at work extends all the way to my VP so... No 30 minute run.
Honestly, I really did not want to ride today.
By the time I was done with work, chores and Saturday, it was almost 1400 and the weather had turned; dark clouds, cold wind and the odd drop rain. Every block ridden further from home was the question, "Should I turn back?"
This feeling continued once out of the neighbourhood and on the bike path. Eventually, the question morphed into a statement like "I will ride outside for only an hour."
Riding along Cordova Bay Road, I got passed by a roadie and by that point, I had all but forgotten about wanting to ditch on this ride.
In Sidney, I made the turn back south. The clouds were getting even darker at this end of the peninsula. Up until this point, I had been blown north with a strong tailwind and it was time to man up and work the headwind south. I was surprised to find that the headwind really wasn't that bad; hooray for aerobars!
Because I was doing well with the headwind, once back at Royal Oak Drive, I decided to continue south and ride the full waterfront with the balance of the time I had. Leaving Mount Doug Park and turning on to Ash Road, I found a spot in some bushes for a quick bio-break.
Descending the hill on Ash Road, I see +70kph on my road bide; today I am going in the opposite direction. I shifted my rear derailleur into the easiest gear and got to work. At the crest of the hill, I caught a glimpse of the shifter on my left aero bar; I had just pedalled up that hill, cross-chaining in the "big ring".
Note to self: Don't do that up Richter Pass.
Luck with the rain began to run out at Cadboro Bay. I rode a couple laps of Ring Road just to see if the precipitation was going to stop or if I was heading for home. I was just over 2 hours into the ride and 2 bottles of lemonade consumed (most of my watermelon sours gone too). I decided to head home.
After another a quick bio-break, I had the TT Bike in the garage to pedal the last 40 minutes or so. Not more than a couple minutes on the rollers and it was apparent that more vaseline was required. Even after more vaseline was applied, it was apparent that I'd need to swap out 2XU for Castelli. That worked wonders.
One last stop for another pee, I ended the day with about 56 minutes of indoor pedalling and a satisfying feeling that I got today's work done (albeit unconventionally).