SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, February 19, 2023
18 weeks out from race day.
WEEKLY GOAL
I hit every workout last week. Let's do that again but with a bit more sleep.
SUMMARY
Total Time: 12.5 Hours
I feel like I was DINGED UP
I wish every day could be like Sunday as there were a whole bunch of issues to work through over the balance of this week. Left hip flexor and surrounding tissue were lit up and limited me most of the week. The post-COVID cough is has not abated at all.
Desipte the bout of soreness this week, it ended with a solid swim/ride on Saturday.
My take away from this week is to pay attention to the maintenance work as the load starts to ramp up (training/life).
SUNDAY FEB 19 đ¨
Sleep 2 | Fatigue 4 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, breathing, glute bridges.
Ride 3:00 on the MTB. Route is up to you. Solving for....warm, fun, well fueled, well hydrated. Effort is easy to steady. I imagine you'll be pretty tired at the end, and that is OK!
NOTES
Moving Time: 197 Minutes Elevation: 960m
Storm warning and the skies started to get dark just as I headed out for today's ride.
I pedalled easier than my recent efforts to the gate at the end of Westoby Road. After a quick rip on Comfy Wooden Chair, I headed up hill for another crack at Kallie's Korner.
I almost cleaned it too! One tricky bit and one dab. I reached Munn Road with a huge smile and here is where I decided to go explore...
Instead of riding down Munn again, I turned on to a fire road called Corry Road Connector. This eventually put me in the north-west end of the Mount Work Bike Park; an entire section of the bike park that is new to me.
Bubble Wrap, a single black diamond trail was my only option before finding blue trails in my comfort zone. This bit of trail wasn't too gnarly but a wet root did put me on the ground fast. My left wrist is going to be sore tomorrow.
I stopped whenever I needed to check the Trail Forks app on my iPhone. I made my way to Regional Trail North; a familiar fire road to me.
Finally the blue trails. Centerfold to Painless; I cleaned the entire trail. That put me at the top of Fun Trail. Sofa King, Bottom Feeder and Shock Treatment made up the time in the park go by fast. I exited the park via Executive West and headed for home.
Overall, a fun ride. I'd do that route again.
MONDAY FEB 20 đ§
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Swim 2500: 25, 50, 75, 100 easy swim. Rest as needed. 25, 50, 75, 100 easy swim w/ buoy. Resting as needed. 4 rounds (25 Shark-fin drill. R :10, 100 swim w/ focus on rotation. R :20) 4 Rounds (25 paddle-fist drill. R :10, 100 swim w/ focus on finger tips down/vertical catch. R :30) 2x 50 super easy. Rest as needed. 8x 100 aerobic/steady/smooth. Sighting 2x per 25. W/ your prettiest and most sustainable stroke you have. R :10 after each. Not a lot of rest, but it isn't continuous either. 4x 25 super easy to cool down.
2nd: Run 45ish minutes easy. Running home from the pool.
NOTES
Total Time: 105 Mins Swim: 2500m Run: 7.5 km
Good sleep last night but coughing still. My left wrist is not too bad. Cooked a big breakfast.
Often when I jump into the water at my local pool and I am "relatively quick" . This morning was a whole lot different.
Carina dropped me off at Commonwealth Pool. From the mezzanine, I could see the facility was BUSY. Lanes segregated by pace? Not this morning. I picked a double lane that had 3 people swimming at ludicrous pace and 2 others maybe be closer to my ability.
The chop on the water created by the fast crew made it feel like being in the middle of a lake on a breezy afternoon. They were that fast.
At the wall, I recognized one of the fast trio as Brent McMahon. Very fast company indeed.
I jogged home. I was prepared for rain but it was just wind and mostly blowing in my favour. I was not running fast, I felt heavy a hard swim and the ride yesterday made sure of that.
Still, I had to run a number of extra blocks further to get to the 45 minute mark.
TUESDAY FEB 21 đĻ
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, breathing, glute bridges.
Ride 60 minutes EASY. Looking at the weather, inside riding. Keep it easy!
Mobility 25 minutes
NOTES
Total Time: 79 Mins Rides: 10 km and ~17.9 km
Woke up feeling refreshed but a bit congested.
An errand in town gave me 29 minutes of moving time, (there and back minus the traffic lights), using the mountain bike.
The edge of a squall got me wet on the commute home so... After dinner, I made up the balance of today's saddle time on trainer (free ride).
Watched the start of Roth 2019 on YouTube.
WEDNESDAY FEB 22 âī¸
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Order is up to you. Whatever works in your schedule, works for me.
Trainer 90 minutes: Remember to hydrate and fuel! 12 minutes easy spinning to warm up. 8x :30 moderate standing, getting out of the saddle to loosen up, :45 seated/normal riding. 5 minutes easy spinning. 6x 1:00 high cadence/stable hips, 1:30 easy spinning after each. 3 extra minutes easy spinning. 5x 6 minutes @ what feels like 1 gear easier than a 60 minute effort (aka: Find 60 minute effort..then drop it a gear easier and tick away) 2 minutes easy after each rep. 5 minutes easy spinning to cool down.
Run 30 minutes EASY.
NOTES
Total Time: 31 Mins Run: 5 km Ride: ~0 km
Snow is back in the forecast for today âšī¸
Left hip (anterior and lateral) is stiff and sore; enough for me to wonder how hard I should be pushing the workouts...
Mid-afternoon and I figured that I flirted with the forecast long enough. I did the run first and the hip started off precarious. I did not push my luck with it, did a 30 minute, mixed surface loop and called it done.
Nothing works better at repairing a sore body than a nap and that's what I did next.
After dinner, plugged the workout into my bike computer but before jumping on the trainer, I thought it best to spend time on the massage chair and do a mobility session instead.
Lots of tightness from my quads through to my lower back. This is a time to listen to my body...
I am skipping the ride and going to bed.
THURSDAY FEB 23 âī¸
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, breathing, glute bridges.
Swim 2500: 200 easy swim, 100 swim w/ buoy, 2x 50 steady kick. 16x 50 1-3, 5-7, 9-11, 13-15 @ 1500 effort/feel, 4/8/12/16 EASY. R :10 after each. 100 easy w/ buoy. 12x 50 as 1/2/4/5/7/8/10/11 @ 750 effort/focus, 3/6/9/12 EASY. R :15 after each. 100 EASY w/ buoy. 8x 50 Odds: FAST! Evens: EASY! R :20 after each. 100 super easy to cool down.
NOTES
Total Time: ~65 Minutes Swim: 1600m
Best news that I can write regarding my left hip is that the soreness is on the moved from the anterior/lateral into the glute and left QL.
The hip flexor is very weak and very evident while riding to and from the pool. I swam short today because I was starting to feel it in my hip in the water too.
FRIDAY FEB 24 âī¸
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Run: Dead bugs, breathing, and Glute Bridges. Run 60 minutes. Rolling to hilly. Easy effort, but you will get in some vertical.
Mobility 21 minutes
NOTES
Moving Time: 55 Minutes Run: 8.53 km
Almost as if life is piling on, I got the trots late this morning. By late afternoon and when I was confident that I'd not have the runs on the run, I headed out the door.
Good news is my hip flexor was not bothered by the jog; better news is that I survived the loop, including the big hill on Grange Road, without issue. Effort was super easy.
I sipped tea through the evening to replenish the fluids and hit the knot in my left glute with the lacrosse ball.
NICE, MIXED SURFACE LOOP
SATURDAY FEB 25 âī¸
Sleep 2 | Fatigue 3 | Stress 2 | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Swim: Dead bugs, glute bridges.
1st: Swim 2200:
4 rounds (100 easy free, 100 easy w/ buoy, 50 steady kick. Rest as needed) 50, 100, 150, 200, 200, 150, 100, 50 aerobic/smooth. R :20 after each. 4x 50 super easy to stretch out and cool down.
Pre-Bike: Dead bugs, glute bridges.
2nd: Trainer 1:40:
20 minutes easy spinning to warm up. 10x :30 high cadence, :30 easy spinning. 15 minutes easy spinning. 5x 1:30 in a big gear/low cadence/high torque; no power range, just do what feels sustainable and like you have pressure on the pedals, 1:30 easy spinning after each. 15 minutes easy spinning. 10x :30 high cadence, :30 easy spinning. 15 minutes easy spinning.
NOTES
Swim: 2200m Normalized Power: 130W
Really good sleep/sleep-in. Still dealing with the cough but the hip flexor soreness has subsided.
25m lane at Crystal Pool worked well in the afternoon; the place was not busy today. I had people to push with in the lanes to the left and right of me, hence the effort was solid.
The forecast was for snow but the reality was different. During the commute home, I contemplated making it a long ride outside but the math was: 1:40 on the trainer = 2.5 hours outside.
I was hungry and my decision was to turn for home; better to ride inside fuelled then outside hungry (putting myself in a hole).
The ride on the trainer went by quick. I had the 2019 race on the screen and by luck, a low cadence rep was timed with the moment when a pro was heading up Solar Hill;
#motivated.