SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, January 8, 2023
24 weeks out from race day.
WEEKLY GOAL
Back to work week... Wake up early and stay organized.
SUMMARY
Total Time: 9.5 Hours
I feel like I was WORKED
Two trainer rides started, neither ridden to completion.
SUNDAY JAN 8 đ§
Sleep 2 | 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.
Trainer 1:40: 20 minutes easy riding to warm up. 2 rounds (6x :30 high cadence/stable hips, :45 easy after each. 5 minutes easy spinning after each) 8x 2:00, Big gear work, low cadence (70-80 range is appropriate for you, for now) high torque, power should be in the 165-200 range, 3:00 easy spinning after each. 15 minutes easy riding to finish up.
NOTES
Total Time: 63 Mins Normalized Power: 100W
I did some chores, made linguine from scratch and watched the Seahawks win in OT. The whole time, I wasn't overly excited about getting on the bike. Quads did feel worked from last week. Maybe it being the last day before returning to work weighing on my mind...
After dinner I did spin my legs; easy effort only.
MONDAY JAN 9 âī¸
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, Breathing, Glute Bridges.
Run 60 minutes. Hilly route. EASY effort. Get outside. Ideally on a trail or two. But any road will do. Make sure the effort is EASY.
NOTES
Total Time: 65 Minutes Run: 9.9 km
The rain came down hard all day I didn't really have an appetite for going out in that. There was a weather window at 1800 and I choose to head out in the dark. That put me on the sidewalks where there were street lamps made the footing known.
Up and over Craigflower Hill plus the short rolling route to/from and I ending up with ~140m of elevation gain. My hill reps on "The Berm" net ~100m more gain for less time. Something to remember for next time.
Effort was easy.
TUESDAY JAN 10 âī¸
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2700: 200 easy swim, 100 swim w/ buoy, 100 kick. 5 rounds (50 as 25 fist drill/25 easy free r :15, 50 as 25 easy-normal/25 w/ higher form focus/Aka: Higher turnover/force/rotation. R :20) 100 super easy/relaxed. 6 rounds (50 higher form focus/turnover r :20, 200 aerobic/smooth/relaxed. R :30) 4x 50 super easy to cool down.
Mobility 30 minutes
NOTES
Total Time: 61 Minutes Swim: 2700m
This swim was productive (lane all to my self). 
WEDNESDAY JAN 11 đ¤
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
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 riding. Keep the HR low. Keep the effort low. Just spnning the legs. You can jump outside on any bike, or ride inside. Trainer or rollers work!
NOTES
Time: 60 Mins Normalized Power: 112W
Left glute and right (front) deltoid are the minor sore points of the morning.
Stuck the D2Z aerobars on the old TT Bike to try them out for the first time. I think they'll work on the new bike.
Light, very much Z2 effort on the trainer for the hour.
THURSDAY JAN 12 đ§
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Swim 2800: 300 easy swim, 200 swim w/ buoy. 4 rounds (25 shark-fin drill r :15, 100 aerobic/smooth w/ exaggerated rotation. R :30) 5x 150 aerobic/smooth w/ exaggerated rotation/more force on the final 50 of each rep. R :40 after each. 2x 50 super easy. Rest all you need. 5x 150 aerobic/smooth w/ exaggerated rotation/more force on the final 50 of each rep. R :40 after each. 4x 50 super easy to cool down.
2nd: Run 30 minutes EASY. Treadmill run will work just fine!
NOTES
Time: 90 Mins Swim: 2800m Run: 30 mins
Unlike Tuesday, the kids took over most of the lanes at 1600 today. That squeezed everyone else into 2 lanes and it was crowded. The 150m reps were done with effort just to keep up and find my space in the lane. Solid workout.
I felt pretty good on the standard treadmill too. I was hoping to use the curved, AirRunner but it was occupied. âšī¸
FRIDAY JAN 13
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, Breathing, Glute Bridges.
Trainer Ride 90 minutes: 15 minutes easy riding to warm up. 4 rounds (:30 high cadence, :30 easy, :20 highER cadence, :40 easy, :10 highEST cadence, :50 easy) 3 minutes easy riding.
4x 3:00, Big gear work, low cadence (70-80 range is appropriate for you, for now) high torque, power should be in the 165-200 range, 3:00 easy spinning after each. 3x 6:00 @ HR 128-138 range. 2 minutes easy riding after each. 12 minutes easy riding to cool down.
Mobility 25 minutes
NOTES
Total Time: 0 Minutes
Very late start to the activity. I took two cracks at the 6 minute reps and neither time I could get close to the floor of the HR goal. Legs had no juice
SATURDAY JAN 14
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
—
NOTES
Moving Time: 100 Minutes Ascent: 570m
I have been chasing October 1, 2020 ever since I picked up my Rocky Mountain Element. Today, I focused on the push to the gate at the end of Westoby Road and what do you know...
27:16 besting my time from last week and inching ever closer to that 2020 time (27 flat). The difference being just paying attention to the terrain and task at hand (better paced).
I head uphill from there with an attempt to ride up to the summit of Mount Stewart. Nice idea but that route is still far too much hill for me to handle. I had get off and push my bike twice.