IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, July 24, 2022
5 weeks out from race day.
The start of the last push.
Total Time: 20 Hours
I feel like I was FINDING MYSELF AGAIN
Biggest single, Sunday to Saturday week in my life. During the build last year, I got to a 19 hour week.
This week delivered a small boost of confidence, with two rides standing out; both rides starting in the Cowichan Valley and both ending up at home.
My toe is starting to mend and my confidence in it is finally starting to happen too. I'd say its 90% healthy and no longer an impediment to running.
SUNDAY JUL 24 ☀️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Open Water swim ~ 2x 3 minutes easy swimming to warm up. Rest as needed after each. 3x 15 minutes steady swimming. Ironman effort/groove. Whatever you want to call it. R 2:00 between each. Ride 4:00 on the MTB. Great trail, Goose, something like that. Bring lots of water and calories. This is a big day out. And it will require a lot of fueling!
Total Time: 315 Mins OWS: 3.2 km Ride: 62 km
Up to Shawnigan Lake for some afternoon training.
The lake was awesome; clean, cool water with little wind but some boat wake thrown in to practice with. I wore my farmer-john wetsuit for the first time and I am not sure if I prefer it over my sleeved wetsuit. It is certainty a half size smaller and having my arms free was nice.
Carina dropped me off at the Kinsol Trestle Parking Lot and I rode the kilometre north to grab this photo. From there it was south on the Great Trail with a couple of big hills in between. I included a trip up and over the Bear Mountain Parkway for good measure. There was no wind and I was in a long sleeve shirt for any sort of heat adaptation.
In the pool, I got after it during the strong 100m reps. I clocked 1:33 for the 100m and a new PR, repeating it 4 times in a row for good measure. There was a slight fade for reps 6, 7 and 8 but overall, a big session.
On the way up that hill I heard what I thought was my rear derailleur needing an adjustment (new cable installed recently). Just before the crest of the hill, I found the real culprit for the noise; I had a rear tire going flat.
I had a choice to burn another can of Vittoria Pit Stop and ride up the hill a second time or to top up the tire with C02 and head for home. I made the executive decision to nurse the tire back home with the C02 and not invest the $24 (cost of the Pit Stop) when I just bought a replacement tubular yesterday.
I made it back.
I did start the run but I was feeling off, very off.
My ankle, this time the left one, was barking loudly so after 400m, I walked for a bit. Starting the jog again and I was still not right so I called it and walked home. No need to force something into a worse spot at this point in the game.
Carina had a sailing regatta in Cowichan Bay so I hitched a ride up into my old stomping grounds with her.
This was a very nostalgic ride for me. I pressed start at the resort that my parents owned in the 80's and left Cowichan Bay and headed north on the road that my father first gave me the wheel of the family pickup truck. I was 14 years old at the time.
I climbed up Kingsview Road and turned on to Belcarra Road, passing the home I grew up in. The current owners have looked after the place. A Japanese Maple Tree that I planted in the back yard is now taller than the house itself; amazing.
After Maple Bay, I headed west on the highway up to Lake Cowichan. This road was not in any sort of condition that I remember. The shoulder was very rough, if it even existed in some places. Traffic on the highway was very heavy too; a large outdoor country music festival had every hillbilly, jacked-up 4x4 on Vancouver Island racing up to the lake. It was a dangerous stretch that beat me up too.
From the lake, I took the quieter back road for my return east. I caught up to a local roadie, also riding an Argon 18 and we shared the road back to Duncan.
I skipped most of the highway south of Duncan by taking Koksilah Road, then Cobble Hill Road toward Shawnigan Lake.
Just past 4 hours and 97 kms into the ride, I stoped at the Cobble Hill Market for a fill of my water bottles and a can of RedBull.
The climb up out of Shawnigan Lake wasn't too bad. It was hot and I had an my 11x25 cassette on the back wheel but I was able to break up the hill mentally into smaller chunks.
The Malahat has not changed; I still do not find the long downhill sections safe to be in the aero bars with the amount of large stones on the shoulder and speeds at which the traffic goes past. Luckily, I did have a lull in traffic through the construction zone coming down Tunnel Hill.
The traffic lights of Langford offered a couple small breaks and the last 15 minutes of the ride, I actually felt as strong as I had at any point in the ride.
I got to Seaton Road (basically back home) where I pressed stop on my bike computer but instead of rolling to the house, I turned around.
About a 100m back, a cyclist was dealing with a flat tire. It was less than a month ago when I was that guy with a flat and someone stopped to help me out. This afternoon, it was my turn to help a stranger.
That may have added about 20 minutes worth of break before the run.
I headed out on the Lochside Trail toward my turn around at Quadra Street. Unlike the jog on Thursday, today I was there about a minute faster. I slowed it down a touch for the return home but this was a solid run off the bike for me. It wasn't until typing up this report that I realized that this was written as a Walk/Run/Walk session.
CALORIES ON THE BIKE
Between 1800 and 1900 calories for the ride, between Maynards Sour Patch Kids, maple syrup and a can of RedBull that I picked up at the corner store in Cobble Hill.