SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, January 1, 2023
25 weeks out from race day.
WEEKLY GOAL
New week, new year, same goal of consistency.
SUMMARY
Total Time: 12.5 Hours
I feel like I was TRAINING
Huge week in the grand scheme of things; nice to get it all in with the week off work and some dry weather moments. Two fun MTB rides around Mount Stewart, some focused efforts in the pool and easy running made up the bulk of the week.
Hit all the workouts as written except for Saturday where a lack of lifeguards cut my pool time short.
FedEx dropped off a new bike frame but what was in the box was a size M. 😡
SUNDAY JAN 1 🎉
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Trainer 80 minutes. Easy effort. Light spinning.
NOTES
Total Time: 80 Mins Normalized Power: 132W
As prescribed, easy effort with a couple of small, manual changes to the trainer resistance over the course of the activity. 
Seahawks beat the Jets this afternoon too.
MONDAY JAN 2 ☁️
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, Breathing, Glute Bridges.
Trainer 90 minutes: 20 minutes easy warm up. 12x :30 high cadence/stable hips, :45 easy after each. 5 minutes easy riding. 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. 10 minutes easy to finish up.
Run 60 minutes. Easy effort; terrain is up to you, but keep the effort EASY.
NOTES
Total Time: 153 Mins Run: 9.99 km Trainer: yes
By the time we got home, it was getting to be later in the afternoon. I did the jog first and carried a 500ml bottle with 60g of homemade carbohydrate mix in my hip belt. Easy effort on the standard gravel route (Panama Flats). No aches or pains.
Getting in the door and on to the trainer. I had another bottle (710ml) ready to go with 70g of mix for the next 90 minutes. I was NOT looking forward to the low cadence reps. When I got to them however, it wasn't as bad as I thought. I set the trainer at ~191 W and focused on holding 70 RPM with my hands on the bull horns. I'd go back to the aerobars in between the reps.
A solid afternoon and I am feeling good.
TUESDAY JAN 3 ☁️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2800: 200 easy free, 200 easy w/ buoy, 100 steady kick. 5x 200 as 15 meters high turnover/strong effort, 35 meters RELAXED and smooth. R :30 after each. 2x 50 easy kick to loosen up. 400, 300, 200, 100 aerobic/smooth w/ focus on rotation and sighting 4x per 50. R :45 after each. 4x 50 super easy to cool down.
Mobility 30 minutes
NOTES
Total Time: 75 Minutes Swim: 2850m
Part of it was me, but my watch didn't credit me for the 400m length. My mistake was doing another 100m kick in place of a 200m free. Regardless, I got wet and was working at becoming a better swimmer.
Bonus: Carina recorded a short video of my swim stroke after the 2700m workout.
WEDNESDAY JAN 4 ⛅️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Dead bugs, Breathing, Glute Bridges.
MTB ~ 1:40-1:50 Get outside, have fun, stay warm, stay as try as you can. Remember to eat and drink! Generaly effort is easy to steady.
Mobility 25 minutes
NOTES
Total Time: 115 Minutes MTB Ride: 29 km
Before heading out, I pumped 30 psi into the front and rear tires of my Rocky Mountain to see if it'd make a difference... Question answered.
I finally went sub-30 minutes (29:03) to the gate at Westoby Road. Typically with this bike, I am there in 32-ish minutes. Appearantly I wasn't done because after the gate, there is a 2.1 km Strava Segment that includes my favorite bit of single track; I crushed that today too.
30 psi did have a noticeable (adverse) effect on rear wheel traction on the steep rocky bits.
STRAVA SEGMENT
It was nice to get this ride in before the weather turns wet for the foresable future.
THURSDAY JAN 5 ☁️
Sleep 4 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2800: 2 Rounds (100 easy swim, 100 easy w/ buoy, 50 steady kick. Rest as needed after each) 3 rounds (50 fist drill, 50 as 25 fist drill/25 strong finish to stroke, 50 gradual build to strong, 50 as 25 FAST/25 EASY. R :20 after each) 5 Rounds (50 build to strong. R :30, 250 aerobic/steady/smooth. R :45) 4x 50 EASY to cool down.
Pre-run: Dead bugs, Breathing, Glute Bridges.
Run 50 minutes. Hilly route. EASY effort.
NOTES
Total Time: 120 Mins Swim: 2800m Run: 7.4 km
Extra effort in the pool after a "swim focused" weekly call with Elliot. My body would have been fine with just the swim on but I had a run as well.
I hit "The Berm" for 16 reps that got me ~220m of elevation. Heavy gusts made the hill steeper.
FRIDAY JAN 6 ☁️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
COACH'S NOTES
This is the same as Wednesday... I'm hoping you can get outside one day (or both) And if not, I can write a second trainer set for Friday. I'd prefer two outside rides, but I realize that is asking a lot for the first week of January.
PLANNED WORKOUT
Option A: MTB ~ 1:40-1:50. Get outside, have fun, stay warm, stay as try as you can. Remember to eat and drink! Generaly effort is easy to steady.
Option B: Trainer 1:25
Mobilty 22 minutes
NOTES
Total Time: 120 Minutes MTB Ride: 29 km
First drop of rain felt as I arrived home; 40 seconds later the rain came down! I could not have timed it better.
Similar ride up to Thetis but I was ~40 seconds slower to the gate. After a short break, I ripped both the Strava Segments, Noron and TLR weekly cfg 4, setting PRs on both. I was roughly 57 minutes total to the gate at Davies Road (last year it was closer to an hour).
I explored a bit of single track from there only to find a private property/no riding sign at the end of the trail. I did need to push my bike for a short bit and once back on rideable terrain, I finished the ride on familiar path(s).
I felt strong on the push home and a finished with a bit more vertical than Wednesday.... 
SATURDAY JAN 7 🌧
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Run 40 minutes EASY. Best footing you can find. Generally a flat run. Save some energy for the swim.
2nd: Swim 2500: 2 rounds (100 easy swim, 50 steady kick...keeping the kick tight and controlled. Rest as needed after each) 2 rounds (8x 50 w/ form focus. In this case...playing around with more force with your hand into the water, aka: More rotation, aka: slightly higher turnover. R :30 after each. Giving yourself time to reset after each rep. 100 EASY and relaxed after each round) 4x 250 aerobic/smooth. Focus on breathing and feeling comfortable. R 1:00 after each. 4x 50 super easy to cool down.
NOTES
Run 1: 33 Mins Swim: 700m Run 2: 21 mins
Spent the morning watching the rain come down hard. No let up at all.
Carina drove me to the pool with the idea that I'd run on a treadmill and then swim the 50m lanes at 1530. That plan started ok...
I noticing that there was an Assault AirRunner at the pool. I've always wanted to try one and did not disappoint. Far more engaging that a regular treadmill; fun.
Once the 50m lanes were set up, I got into the water. Unfortunately, the pool closed early; not enough life guards.
Plan B
Jog home; why not as I had running kit with me.
The rain had turned into a drizzle too.