IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, July 31, 2022
4 weeks out from race day.
Keep on pushing while adding some extra sleep.
Total Time: 15 Hours
I feel like I was ON THE EDGE
The week culminated with my biggest ride of this year's build.
Reality is hard to ignore.
The Keremos Creek Wildfire is the largest in the province and currently has the IM Canada Bike Course cut off. Who know what will be?
SUNDAY JUL 31 ☀️
Sleep 3 | Fatigue 6 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
90 minute Run/Walk: 20 minutes walking to warm up. Legs will be tired from the day before. Give them some time to loosen up. Run 60 minutes. Easy effort. Flatter route is perfect. 10 minutes walking to finish up.
Mobility 30 minutes
Total Time: 82 Mins Old Man Shuffle: 10.5 km
Tired legs is an understatement. This one hurt in a couple of ways.
Ran on gravel with my soft Altras and my pinkie toe did not agree with the surface. My legs were super heavy and never loosened up. What really hurt the most was my ego; I fought for about 28 minutes up to Mann Road but after a quick bio-break in the bushes, found it really hard to shuffle again.
These mid-week, three hour rides now feel routine. Steady, even effort up the hills; in the aero bars on Wallace Drive up to Saanichton when safe.
The run off the bike went well too. Found myself in a nice rhythm right away (comfortable but not fast) and held it for the entire 30 minutes. Little toe still had a bit of a nervy feeling tonight; more of an annoyance than anything.
A roadie flew past me going up Willis Point Road only to blow up maybe 150m ahead of me; I slowly started to bring him back. Before I got the chance to pass him back, he turned around and headed back down; I carried on.
Traffic didn't give me a clean opportunity to turn left onto Ross-Durrance Road so I headed up, then down for an impromtu trip to Willis Point. The long climb back out of Willis Point was slow but steady. Before I knew it, I was turning right on Ross-Durrance Road for the trip to the foot of Bear Mountain.
According to Strava, I beat my time over the segment "Up N Over Bear Mountain" (7.1 km) set about a month ago and am now a full 2 minutes and 14 seconds from about this time last year. Heading down the south side of the hill, I had some sketchy gusts of wind to deal with.
My trip continued west after a 5 minute stop to top up of my water bottles at the Happy Valley Market. I was ~2:40:00 into the ride at this point.
While climbing up Lindholm Road, I noticed a pretty significant amount of brake rub going on. I stopped at the top to find that my rear quick release skewer had loosened. This was my second time ever up that hill but I was faster this time (according to Strava) despite the handicap.
Down Liberty Drive and left on Rocky Point Road with ~3:30:00 elapsed, I figured that if I ride another 60 minutes west, I'd get around 6 hours on the day.
At the corner of East Sooke and Gillespie Road, I had a decision to make. Continue to the end of East Sooke (easy) or head up Mount Matheson Road for the first time (less easy). My coach's description of the later was "it's steep."
The view from top of Mount Matheson Estates is spectacular!
The ride back to town has its "grunty climbs" but for the most part, I felt as good as I could have hoped for. I finally had some longer moments in the aero-bars after lots of climbing on the day.
One last spin into Esquimalt before heading home got me just over 6 hours of activity time (moving time of 5:50:55).
Seriously beautiful afternoon for a bike ride. The weather was warm, sunshine and apart from the south side of Bear Mountain, next to zero wind.
NEW PERSONAL RECORD
Total Accent: 2049m. Previous record was 1609m set last August on a ride to Cobble Hill.
I swapped out the 11x25 cassette for a 12x28 cassette before the ride. I am still thinking I may go to a 30 tooth for IM Canada.
I wore my Oakley ARO7 helmet and survived the climbs though I did drink more water than I typically would. It was a "sweatfest" for my head going uphill but comfortable with some airflow going downhill. Still, I'm likely to wear the Evade II for IM Canada.
My QL was fine but my lower lumbar had a couple of moments over the 6 hours. Something that was noticed but never to the point of slowing me down. Sore crotch and fatigued quads were more prominent during the ride.
Calories were in a 700ml sludge bottle, 300g of sugar plus a bit of honey diluted in orange flavoured Gatorade. Maple syrup gel packet, Maurten gel (non-caffeinated) and a Gu (birthday cake). ~8L of water.