SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, March 19, 2023
14 weeks out from race day.
WEEKLY GOAL
To journal as I go instead of filling things in at the end of the week. Get a road bike ready.
SUMMARY
Total Time: 0 Hours
I feel like I was...
(completed at the end of the week)
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SUNDAY MAR 19 ☁️
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Ride 3:00. Base miles. Easy to steady effort. Goals: Fueling. Hydrating. Staying warm. Covering ground/Distance. TT bike on Peninsula or MTB on Goose.
2nd: Off the bike: Run 20 minutes EASY. Really easy. Testing: Ride fueling. Ride hydration. Your guts (literally).
NOTES
Total Time: 183 Minutes Ride: 61.3 km
Afternoon spin out to Roche Cove on the XC bike. I locked out the suspension and it made a difference. Weather started warm but the increasing cloud blew in, it got cooler; even had the odd rain drop on the way home.
Packed 3 bottles, 2 with my lemonade recipe. 90g per bottle mix with no gut issues at ~125 BPM effort; confident that I could go sweeter.
Legs felt tired during the start of the ride, then felt good through the second hour. My sit bones were the sorest body part rolling into hour three.
I was on dinner duty when I got home so, no run off the bike. 5 minutes before the ride ended, my legs felt like a run off the bike would NOT be productive. 5 minutes after I got home, my legs felt like that run would have been pretty doable. After standing in the kitchen cooking for an hour, my legs had enough and I needed to sit down.
THE GOOSE
MONDAY MAR 20 🌧
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes EASY. Inside or outside. Just keep it EASY.
Mobility 21 minutes
NOTES
Time: 60 Mins Normalized Power: 134W
Another good night of sleep.
I rode the trainer set on free-ride, spinning easy after work. My legs felt better than I expected.
TUESDAY MAR 21
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2100: 2 rounds (100 easy free/smooth. R :20, 50 steady kick. R :20) 2x 50 Paddle-fist drill w/ focus on high elbow catch. R :20. 4x 100 descend 1-4. R :20. #1: IM effort, #2: ½ IM effort, #3: 1500 effort. #4. 750 effort. R :25 after each. 2x 50 EASY. 21x50 as 2 @ Strong-high turnover-high focus, 1 @ EASY. R :15 after each. 150 super relaxed and easy to cool down.
Pre-Run: Dead bugs, Glute Bridges, 45 Planks
Run 60 minutes. Purposely hilly effort. Cedar hills is great. But so are a bunch of routes. Just make sure the effort is easy, but the terrain/route is challenging.
NOTES
Time: 137 Mins Swim: 2200m Run: 10.0 km
I got 2000m of long course in before the rope change. There was 9 minutes of rest before restarting in a 25m lane.
Felt ok in the water, right deltoid a bit irritated; ended with 2 focused sessions in.
I ran from the pool using Summit Avenue and The Rise as my purposely hilly route. Effort was easy, running felt easy after a few minutes and once off the hill and back to the flat road near the pool, I felt really strong.
Solid afternoon.
WEDNESDAY MAR 22
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 3:00. Base miles. Easy to steady effort or...
1:45 on the MTB. Head into the hills. On the flats: Easy. Spinning to warm up/cool down. On the downhills: Fun and safe. On the Uphill's: Strong effort. All clear to let your HR get up. You can chose 1-3 longer hills. This is NOT a race uphill but, you should be getting the HR up, the respiratory rate up, and start wondering where the top of these darn climbs are.
• Fuel! Still do this. Even on an MTB ride.
Mobility 15 minutes
NOTES
Total Time: 130 Minutes Ride: Inside
Time was not on my side this afternoon.
I needed to pick up Carina at Harbour Air right in what would have been the middle of a 3 hour ride.
Instead, I rode the trainer twice; once late afternoon and once after dinner.
I loaded the Fulgaz app on the Apple TV then rode segments of the simulated St. George 70.3 course. Of the 3 big hills, I got up and over the first two smaller hills (there looks to be a BIG hill near the end).
First session was 64 minutes (139W NP)
Second session was 66 minutes (140W NP)
Fulgaz (the app) crashed around the 55 minute point of the second ride. I was recording the effort with my Garmin Edge and it took over driving the smart trainer and I rode free-ride for the next 10 minutes.
THURSDAY MAR 23
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2800: 200 easy free. 2x 50 Shark-fin drill. r :15. 4x 50 w/exaggerated rotation/tight core. R :15. 2x 50 Paddle-fist drill. R :15. 4x 50 w/ exaggerated finger tips down/high elbow. R :15 after each. 2x 100 as 25 smooth/25 high turnover. R :20 after each. 8x 200 @ ½ IM effort/focus w/ 3x sighting per 50. R :30 after each. 4x 50 super easy to cool down.
Run: Can be to/from the pool. Or easy after the swim. 45 minutes of total running. Whatever is easy and fun.
NOTES
Total Time: 100 Mins Swim: 2800m Run: 6.2 km
I didn't even try to cram lengths into a 50m lane.
I went a bit later and did this workout SCM. It was productive time in the water and 8x200m were focused, fun and challenging.
The weather is cold, windy and threatening to rain. I haven't run on dirt in a while, so to prevent a niggle, I decided to drive back home and run from there.
Oh the irony...
The run started out as laboured, heavy legs for the first 11 minutes before I found a rhythm. It was fun from that point right up to 40 minutes when I rolled my right ankle on a rut that I didn't see.
I hobbled home.
FRIDAY MAR 24
Off training.
PLANNED WORKOUT
EASY spin to end the week.
Bike of your choice. Ride 75 minutes. If you're outside, avoid any hills that are going to tire you out. Otherwise, the goal is fun and relaxing.
Stretching 20 minutes
NOTES
7.5 hours in the Emergency Room at Vic General. X-Rays, CT Scan and left with an Aircast on my foot.
SATURDAY MAR 25
Off training.
PLANNED WORKOUT
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