SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, April 9, 2023
11 weeks out from race day.
WEEKLY GOAL
Swim, bike and heal.
SUMMARY
Total Time: 13 Hours
I feel like I was DUATHLETE in training
Despite an incomplete day on Sunday, I pulled off a solid week with my longest swim and longest ride of the year (so far).
My cuboid has local swelling and a hint of discolouration. Walking is just starting to become natural, with less of a limp BUT I am not ready to kick in the pool and the voice in my head says "don't even think about running, even to cross a street."
On the trainer, I re-load the "Roth Bike Course" to keep the route "fresh" in my head this week.
SUNDAY APR 9 🐣
Sleep 4 | Fatigue 4 | Stress 5 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 mintues EASY. Inside or outside.
Swim 3000: 3x 100 relaxed free. Rest as needed. 4x 50 as 25 fist drill/25 strong finish to stroke. R :20 after each. 8x 50 Descend 1-4, 5-8. 1-Easy, 2-Moderate, 3-1500 effort, 4-750 effort. R :20 after each. 100, 200, 300, 400 aerobic/steady. R :40 after each. 400, 300, 200, 100 aerobic/steady w/ buoy. R :40 after each. 2x 50 super easy to cool down.
NOTES
Total Time: 41 Minutes Swim: 1900m
A practically empty pool apart from 4 triathletes. A conversation broke out; 3 of us have scheduled races on June 25th (others doing Coeur d'Alene).
Hosted the family for Easter Dinner and once the day was done, I was ready for bed.
MONDAY APR 10 ☁️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes EASY. Great day for the trainer. But any bike, inside or out, will work.
Mobility 25 minutes.
NOTES
Time: 79 Mins Normalized Power: 131W
I loaded the Super League London Race on YouTube for entertainment. Steady effort on the trainer with one bio-break at 30 minutes.
At 76 minutes, my right foot said, "No mas!"
Reviewing the L/R balance data, the foot was hinting that it was getting tired. Started ~50/50 and gradually measured to around ~61/39.
HEARTRATE CHART
TUESDAY APR 11 🌤️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 3000: 2x (100 easy free, 50 swim w/ buoy R :10 after each) 2x (100 easy free, 50 fist drill. R :10 after each) 8x 50 as 1-3: Build easy to strong, 4: EASY, 5-7: Build easy to strong, 8: EASY. R :20 after each. 12x 150 as 125 aerobic/steady/25 w/ higher turnover-higher focus. R :30 after each. 4x 50 super easy to stretch out and cool down.
NOTES
Total Time: 68 Minutes Swim: 3000m
Still walking with lots of care and still barely kicking while in the water.
One of the 150m reps was extended to 200m; my body was in Crystal Pool but my head was in Elk Lake. Good times.
I thought about riding the trainer but I am feeling the swim this evening.
WEDNESDAY APR 12 🌤️
Sleep 4 | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 2:00 on MTB or Road bike. Aim for rolling terrain. Water front or the goose would be two solid options. Easy to steady effort.
NOTES
Total Time: 128 Minutes Ride: Trainer
Dentist appointment 1400 that ran long; The result being a referral to a root specialist.
By the time I got home, I was really hungry and not in much of a mood for dodging showers. I finally jumped on the trainer at 1900. I loaded up Rouvy and after a 7 minute warm-up, I rode a measured effort of the first 2 hours of the simulated Roth course.
SIMULATED ELEVATION
THURSDAY APR 13 ⛅️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2800: 2 rounds (100 easy free/smooth. R :20, 50 steady w/ buoy. R :10) 4x 50 Paddle-fist drill w/ focus on high elbow catch. R :20. 8x 100 descend 1-4, 5-8 R :20. #1: IM effort, #2: ½ IM effort, #3: 1500 effort. #4. 750 effort. R :25 after each. 2x 50 EASY. 24x 50 as 2 @ Strong-high turnover-high focus, 1 @ EASY. R :20 after each. 200 super relaxed and easy to cool down.
Mobility 21 minutes
NOTES
Total Time: 74 Minutes Swim: 3050m
I swam the first 1900m in the 50m lanes. Had a really curious pain in my right ankle join; not the cuboid but enough to slow me down. The pain cleared by the time I started in the 25m lanes so who knows.
High turnover nets me about 5 seconds per 50m; lots of extra work for not a whole lot of time.
FRIDAY APR 14 🌤
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 90 minutes. Rolling terrain. Same as Wednesday, but not as long. Easy to steady effort. Getting in some good volume this week.
NOTES
Time: 90 Mins Normalized Power: 130W
Finished work later so I jumped on Rouvy and continued where I left off Wednesday. Unlike that ride, tonight I felt better than typical and rode a bit more pressure on the pedals.
This simulation does seem to align with my real-world expectations. Example, if I combine these 2 rides, I'd finish the first lap in about ~3:05:00. Let's say a second lap is ~3:15:00. Add 7 minutes to get to the turn off at Eckersmühlen then 8 minutes into T2.
~6:35:00 is believable considering the bike times at Ironman Italy and Ironman Canada. Time will tell.
SATURDAY APR 15 🌧
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Long ride on MTB.
3:30-3:50. Easy to steady ride. On the Goose would be great. Fueling early and often. Drinking often. Dressing to stay warm! (and dry)
NOTES
Moving Time: 275 Mins Ride: 92 km
West on The Goose and I could feel yesterday lingering in my legs. I pressed on looking at the foreshadowing grey sky. I reached the Sooke Road crossing with 15 minutes until my turnaround time. That turnaround point came and went as I pressed on. I was feeling pretty good, I had lots of very sugary water and gels and the weather was tolerable.
At the 52km marker, a nice spot opened up above the Sooke River. I stopped for 10 minutes, had a gel then put on the gore-tex for the trip back to Victoria.
This afternoon, I finally became reacquainted with a dull ache in my quads; something that I haven't felt since Penticton. My ischial tuberosities were also extremely disappointed with my decision to ride longer than scheduled.
SOOKE POTHOLES
I stopped to urinate a lot today. At one point on the trip back, I wasn't getting more than 6km down the trail before the urge had me pulled over (again). Rural Galloping Goose is awesome for this.
76.6 Kg before the ride, just 76.4 afterwards.