CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, February 12, 2023
19 weeks out from race day.
Ride the momentum that last week finished with.
Total Time: 11.25 Hours
I feel like I was CONSISTENTLY COUGHING**
I feel good about getting every workout complete but there hasn't been much improvement with the nagging cough.
Apart from the bike commute to the pool in Colwood, all my riding was on the trainer this week; none using ERG-mode and I am starting to feel comfortable with where the landmarks are on the Challenge Roth "Radstrecke" (bike course).
By the end of the week, 11 hours of training felt closer to 13.
SUNDAY FEB 12 ☁️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Dead bugs, Breathing, Glute Bridges.
1st: Run 30 minutes. EASY effort.
2nd: Ride 60 minutes easy. Any bike you like. Inside or outside. Just keep it easy.
Mobility 30 minutes
Time: 100 Mins Run: 6.5 km Rouvy: 27 km
Laced up my shoes before the Super Bowl for a short run mostly on dirt. I went about 10 minutes longer as the effort was easy and I was feeling good.
Looking at the activity afterwards, my heart-rate measured, from the strap, is still maybe 10bpm higher than what I'd considered square with the effort. When is normal coming back?
Mobility work during the football game.
I was a bit disappointed that a referee felt the need to get involved in the final stage of the game; whatever, time to get on the trainer.
I discovered more of the Challenge Roth course from Zell, through Hilpostein/Solar, passed the swim/bike transition, finishing at the top of the big hill past Eckersmühlen. I pedalled easy as possible with The Beastie Boys playing in the background. 61 minutes on the trainer with a normalized power of 139W and an average heart-rate of 112bpm (seems right).
Pair the Tacx app on my iPad (or iPhone) first, and start a "Slope Workout" with a "level gradient". Next, start the workout on the Garmin Edge with the interval times (minus any power targets). Voila, no ERG-mode.
I typically build cues for the workout intervals for the Garmin Edge. I missed them tonight and I needed a reminder that 8x30sec was standing. The first four of the 2 minute efforts, I were ridden with the correct wattage but I self-selected 99 RPM. I remembered the low RPM requirement for the 5th and 6th repeats.
Also with a "0% grade", I am out of gears.
→ 52x11 @ 65RPM = ~200W
Maybe next time, I'll set up the slope in the Tacx app to 1%; pfaffing with my iPad while in the middle of a workout feels like a terrible idea.
I had 70g of a lemonade/maltodextrin mix in my bottle and it went down well.
One thing that my mistake with the 2 minute efforts revealed was the delta in heartrate vs cadence and what it feels like to transfer effort from my heart and lungs into my legs.
|Rep||RPM||Avg HR||W/KG||Avg KPH|
I would not rate this workout as my favourite; my interface with the saddle was aggravated tonight. It could have been the late start too.
New 400m SCM PR by 13 seconds. Previous time was set last June while swimming a 600m set. I must have been going good back then.
I jogged home expecting to be a bit fatigued but I found an easy rhythm early and let it carry me back to Tillicum and Burnside.
That hill is the largest single feature on the race course. The first part of the hill starts around 10% and eases to a consistant 6.5%. It reaches a bench where the race has placed an Aid Station.
So in theory, if I pedal at an effort appropriate for me, I should reach the Aid Station in about 7:30.
From there, the hill continues up with various pitches of 4% to 5% over the next 14 minutes.
In all, a little over 21 minutes in total for me before starting the sometimes twisty descent into Obermässing. For reference, Richter Pass was a 36 minute hill and the steeper part of Yellow Lake Pass was 200m in ~20 minutes. This hill in Greding is around 170m of gain.
From there I continued on through the simulated German countryside. To make things even more realistic, I stopped at the Bike Service Area in Offenbau and looked after a biological need.
I stopped just shy of Solar Hill (80 mins ride time).
If I was listening to my body, I would gone down for another nap this afternoon. Instead, I laced up my Lone Peaks for a trip out to Panama Flats
That kept my workout consistency streak for the week intact.
Effort was easy, everthing in order.