CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, March 26, 2023

13 weeks out from race day.

WEEKLY GOAL

Continue rest and recovery.

SUMMARY

Total Time: 4 Hours (happy)

I feel like I was REBOOTING

I spent almost all of my time in the walking boot at the beginning of the week, and less by the end. Met with a surgeon to go over the fracture on Tuesday, threw a leg over the trainer on Thursday and was in the pool on Friday.

Not bad, I was expecting things to be worse.

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Maybe one of the more frustrating things to this week is looking out the window and seeing a nice week of weather going to waste.

SUNDAY MAR 26 🌦

Off training

MONDAY MAR 27 ☀️

Off training

TUESDAY MAR 28 ☀️

Met with Dr. P.J. Dryden at the VGH Orthopaedic Clinic this morning.

His diagnosis is an avulsion fracture to my cuboid. Effectively, when I rolled my ankle a tendon attached to the cuboid pulled hard enough to crack the bone. The fracture is non-displaced and the cuboid is right where it is supposed to be. It was emphasized that this is not a "nutcracker" type of break.

I am to continue with the walking boot until the swelling recedes; crutches are not needed. Treatment is similar to a sprained foot and I am cleared for swimming and biking but...

NO RUNNING for the next month.

WEDNESDAY MAR 29 ☀️

Off training

THURSDAY MAR 30 🌤

Sleep - | Fatigue - | Stress - | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Ride 60 minutes easy. Ideally on the trainer. No risk of crashing. And no need to take your foot out of your pedal on short notice.

NOTES

Time: 60 Mins   Normalized Power: 97W

Got on to the bike first, then slipped into my shoes. I pedalled with a bit of trainer assisted (-1% grade) at first before zeroing out the grade to finish up.

Tried standing very briefly; not there yet.

FRIDAY MAR 31 ☁️

Sleep - | Fatigue - | Stress - | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Swim 2100: 10x 50 easy swimming. R :20. Taking your time on each wall. Seeing how things feel. 10x 50 easy swimming w/ buoy. Still taking your time on the walls. R :20. 9x 100 Descend 1-3, 4-6, 7-9 as 1-Easy, 2-Moderate, 3-1500 effort. R :20 after each.
4x 50 super easy to stretch out and cool down.

Take the turns carefully; one foot push-off

NOTES

Total Time: 50 Minutes   Swim: 2100m

Voice in the back of my head said to skip the pool today. Looked at the swim volume next week and that anxious voice was squashed.

Barely kicking makes me more aware of how low my legs have sunk in the water. Swam very gingerly, got the workout done with a better headspace to swim again on Sunday.

SATURDAY APR 1 🌦

Sleep 4 | Fatigue 3 | Stress 3 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Ride 2:00 EASY on the Trainer. Matt isn't announcing this race. Sounds like you're in for some Dede time.

Mobility 30 minutes.

NOTES

Time: 130 Mins   Normalized Power: 120W

Foot is noticeably less swollen today.

I got on the bike and 40 minutes into the ride, Carina called. She was stranded as our car wouldn't start. I rode the balance of the time (plus 10 mins) when we got everything sorted and back home.

Free-ride set on a simulated level gradient (no trainer assist today).

Watched "Pulp Fiction" to pass the time. Saddle pressure was the only discomfort.