SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, April 2, 2023
12 weeks out from race day.
WEEKLY GOAL
Ride my bikes (plural), protect my injured foot and stretch.
SUMMARY
Total Time: 11.75 Hours
I feel like I was LIMPING LESS
By the end of this week, I am in the boot less but still being cautious with my right foot. The swelling has mostly receded but the local discolouration is still visible.
First week to take my current TT bike off the trainer and put it on the road; Velofix still has the new one but I think it is close to being done.
The weather still feels cooler than normal.
SUNDAY APR 2 🌧
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 2600: 10x 100 aerobic/smooth. Odds: Swim, Evens: w/ buoy. R :20 after each. 6x 50 as 25 fist drill/25 strong finish to stroke. R :20 after each. 6x 200 aerobic/smooth w/ 2x sighting per 50. Not a ton of sighting. But enough to practice and play with your breathing around the sighting. R :40 after each. 2x 50 super easy to cool down.
Pre-Ride: Dead bugs, breathing, Glute Bridges Ride 60 minutes EASY. On the trainer. Spinning the legs.
NOTES
Time: 120 Mins Trainer: 129W Swim: 2600m
I rode the trainer first (time management). I felt better than I thought I would. I dropped the nose of my saddle down to relieve some of the pressure the I was feeling lately.
I watched a GCN short film that followed a 28 year old American in his quest to secure a pro-cycling contract by racing in Belgium. Getting lost in a well presented cycling story while turning my legs over was fun.
In the pool however, I was feeling the effort of the ride. Mercury Rising had a group workout in the lane beside me. That perked me up and gave me some peers to compare against. Their workout ended; 10 minutes later, the coach jumped in the lane and demolished whatever ego I had built swimming alongside her athletes.
25 strong finish to stroke may be a HUGE basket of fruit to pick. Noticed it approaching the wall and reviewing the activity now that I am home... 
MONDAY APR 3 ⛅️
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Glute Bridges
Ride 60 minutes EASY. Either inside or on the road bike on the Lochside
(aka: Flat and low stress)
Mobility 15 minutes
NOTES
Total Time: 60 Mins Trainer: 127W NP
I jumped on the trainer, loaded the IM Copenhagen course into Fulgaz (because its flat) and then checked out the first part of that route from the lagoon, out of the city and up the coast. Video was recorded in the early spring and with the weather and road conditions, it looked a lot like a flatter version of Victoria.
No fan and I just let the sweat pour.
TUESDAY APR 4 ⛅️
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2800: 4x 100 easy free to warm up. Rest as needed. 4x 100 easy free w/ buoy. Still warming up. Rest as needed. 12 rounds (100 @ 1500 effort/focus. R :20. 50 EASY. R :20) 4x 50 super easy to stretch out.
Mobility 17 minutes
NOTES
Total Time: 50 Minutes Swim: 2600m
Swam SCM this afternoon as work had me longer than planned. I completed the workout but NOT the cooldown; I needed to pee. I didn't feel like limping back to the pool deck for the last 200m; I hit the showers.
Guy in the lane beside me asked, "How is it that I can breath every fourth stroke?" I didn't have a good answer for him because I never thought about it before.
WEDNESDAY APR 5 ☁️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, breathing, Glute Bridges Hopefully outside on the road or MTB. Flat route. 90 minutes of easy riding. Intensity and hills will return soon. But not on this ride!
Mobility 13 minutes
NOTES
Time: 90 Mins Trainer: 143W NP
Most of the discolouration in my foot is gone apart from a distinct dark bruise on the lateral side of the cuboid.
I watched the movie Moneyball while sitting on the trainer afterwork. I had the fan going today and things felt easier.
No pain in my foot but the exercise did move the blood around; the discolouration is visible beyond the cuboid area.
THURSDAY APR 6 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2600: 3x 100 easy swim. Rest as needed. 3x 100 swim w/ buoy. rest as needed. 4x 50 Paddle-fist drill. R :20. 4x 50 gradual build easy to strong. R :20. 6 rounds (200 @ 1500 effort/focus. R :30 after each. 50 EASY freee. R :30) 2x 50 easy swimming to cool down.
Trainer 60 minutes. EASY. OR....Easy spin to the pool. Long way home. Either way. Keep it easy. Have fun. Any bike will work for this ride.
NOTES
Total Time: 0 Minutes Swim: 0m Ride: —
Headache woke me up at 0540 today. I noticed my right hip flexor is sore too.
FRIDAY APR 7
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, breathing, Glute Bridges Ride 90 minutes. On the MTB or road bike. At this point, I'm hoping you'll be good to ride a few rollers. Water front, or Goose seem like good options. Effort is EASY. But getting out for a solid weekday ride.
Mobility 18 minutes
NOTES
Total Time: 75 Minutes
First ride outside on the TT bike this season. I picked a windy day to remind myself of what an aero wheel feels like to do it too. Pretty interesting to feel the contrast of same bike, same setup inside versus outside too.
I left the bike in the house hoping (weather permitting) that I can take this bike for a spin again tomorrow.
SATURDAY APR 8 🌦
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
—
NOTES
Moving Time: 180 Minutes
Another day with the TT bike outside. Today however, I wearing tights and an undershirt in addition to my Santini jacket.
I effort was super easy and I headed north up the Lochside route. The weather blowing in from Haro Strait was telling and I heading inland to Elk Lake. It got wetter from there, or at least until Interurban Road.
I was under 90 minutes until I was back in my neighbourhood, so I headed west on the Goose up to Langford.
I swung back to Colwood on my was to Esquimalt when the rain started again. Wet and starting to get cold, I headed home and put the bike on the trainer for the balance of the scheduled 3 hours.
I would get into the aerobars from time to time but the majority of the time outside, I was sitting up.