CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, March 19, 2023
14 weeks out from race day.
To journal as I go instead of filling things in at the end of the week. Get a road bike ready.
Total Time: 0 Hours
I feel like I was...
(completed at the end of the week)
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
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).
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.
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.
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.
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
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
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