SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, June 11, 2023
2 weeks out from race day.
WEEKLY GOAL
Get to, then adjust to life in Nürnberg.
SUMMARY
Total Time: 13¾ Hours
I feel like I was FLYING HIGH
After a great ride on Sunday, it was time to pack up and fly to Germany.
New bike, new bike box and lots of experimenting to get things disassembled and packed securely for the trip. Everything arrived in one piece albeit on the last flight of the day.
Being back in Nürnberg is awesome.
SUNDAY JUN 11 ☀️
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, breathing, Glute Bridges. Ride 5:30 - 6:00 on TT bike. Pick a flatter/rolling route. Easy to steady effort. Goal is to cover distance. Spend a good amount of time in the bars. Race day fueling and hydration.
NOTES
Time: 6:27:46 Ride: 151 km Ascent: 1550 m
Yesterday, I popped the chain off my bike, stripped it clean and applied "Squirt" on it. This is the first time I am using a drip wax on a chain and the first time using wax on the road. Bike chains are only waxed on the track.
Today's ride was probably the route my coach asked for last Sunday.
I struck up a conversation with a random roadie on his way to Colwood; he had never taken the E&N Rail Trail before.
I loosely followed last week's route but spent less time on the hills. For example, I rode a fraction of the hills around Labonne Road and took Ross-Durrance Road instead of the top part of Munn.
I fuelled with a bottle with just 2 packets of Tailwind stretched with sugar; it sat better but still wasn't great tasting. The second bottle was my typical lemonade, mixed thick.
I looped the peninsula via Lands End Road before heading south. Overall, I felt pretty good; maybe a little bothered in the saddle area...
That "Squirt" chain wax seemed to work well.
MONDAY JUN 12 ☀️
Sleep 4 | Fatigue 4 | Stress 5 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk ~ 45 minutes. Get out and move your legs a bit.
Stretching 22 minutes
NOTES
Total Time: 25 Minutes Swim: 1250 m
Getting things organized for the flight overseas is priority one. I am feeling pressure of the trip because I am getting more forgetful as the day wears on.
No walk or stretching but with a tiny window at Crystal Pool, I got in some lengths; nothing structured, nothing long, just doing what I can to get some purposeful movement in without piling on more stress.
Bags packed and then I noticed my cycling shoes in the kitchen...
TUESDAY JUN 13 🌤
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Travel Day! Hydrate/stretch whenever you can.
NOTES
Total Time: 0 Minutes
WEDNESDAY JUN 14 🌤
Sleep 3 | Fatigue 4 | Stress 6 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Travel Day! Hydrate and stretch more.
NOTES
Total Time: 0 Minutes
Lufthansa had my bike case right beside me before we left Frankfurt's Terminal 1 for a bus ride out to the plane. The bike sat there while we departed for Nürnberg.
For the rest of the afternoon, my Apple AirTag informed me as the bike moved about Frankfurt Airport, out to the "Lost & Found" area in Terminal 2 before heading back to other side of Terminal 1 later in the evening.
We took the U-Bahn back to the airport to retrieve the bike at midnight as it was sent on the day's last flight.
Not cool Lufthansa. 😡
THURSDAY JUN 15 ☀️
Sleep 4 | Fatigue 2 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Sleep all you can.
Walk 3.6k to/from the pool
Swim 2800: 12x 50 easy swimming to warm-up/loosen up. R :20 after each. 8x 100 aerobic/steady w/ focus on breathing and a steady rhythm. R :20 after each. 4x 50 SUPER EASY. Stretch out. Rest all you need. 10x 100 aerobic/steady w/ focus on breathing and a steady rhythm. R :10 after each. Shorter rest...trying to warm-up into your stroke. 4x 50 EASY swimming to cool down.
Stretching 15 minutes
NOTES
Swim Time: 61 Mins Distance: 2700 m
Steps: 20188 (Estimated 15.7 km)
A 50m outdoor pool? Let's go!
The stadium swimming "baths" were part of a large sports and leisure park created in the 1920s. Originally a 100 m pool and diving platform, it remained undamaged during WW2 and it was refurbished into the park it is today in 1999.
The pools are made from stainless steel and I found that with a little bit of sunshine, I could see my form in the reflection off the bottom. The water temperature was maybe a touch cooler than the competition pool at Commonwealth Pool back home.
Today, I felt fast in the water. I did the workout from memory and missed two of the four easy lengths in between the 10x100m sets.
Walked roughly 8 km to and from the pool plus a night walking the around the Altstadt.
Bike is mostly built; I just need to align the callipers to be ready for tomorrow.
FRIDAY JUN 16 ☀️
Sleep 5 | Fatigue 3 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks.
Ride 90 minutes. Get out and pedal around. Keep it EASY.
Off the bike: Run/Walk 46 minutes: 5 minute walk to loosen up. 6x 5 minutes easy running, 1 minute walk after each. 5 minute walk to cool down.
Stretching 15 minutes
NOTES
Time: 185 Mins Ride: 53 km Run/Walk: 6.6 km
Carina's second cousin, Martin is a cyclist and he took me for a tour of the Nürnberg area this afternoon.
It took a short time to exit the city but once we did, I was introduced to the cycling infrastructure like I'd haven't seen. Bike paths for seemingly endless miles alongside the main highways.
We made our way northeast through the village of Rückersdorf, then northwesterly through the Günthersbüler Forst before landing in Martin's hometown of Heroldsberg.
We then travelled through Carina's father's home village of Buchenbühl before returning to Nürnberg.
Riding with Martin was a lot of fun. Although we went over the allotted time (~45 minutes), the effort was super easy.
We spent some time visiting after the ride and once I did get my runners on, I felt really good cruising on the pedestrian pathway along Münchener Straße.
Hay-fever is exceptionally bad tonight.
SATURDAY JUN 17 ☀️
Sleep 4 | Fatigue 3 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Walk: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks. Walk 3.6k to/from the pool.
Swim 4300: 400 easy free. w/ Wetsuit on. (Then off for the remainder) 4x 50 as 25 fist drill/25 swim w/ focus on catch. R :20. 4x 100 Descend 1-4 as 1-Steady/smooth, 2-1/2 IM effort, 3-1500 effort, 4-1k effort. R :20 after each. 100 EASY to cool down. 2 rounds (4x 50 Strong effort~ 500 effort/focus. R :20 after each. 50 EASY. R :30) 100 extra easy swimming. 2x 1200 @ IM effort/focus. Sighting 3x per 50. R 2:00 after each. 4x 50 EASY to cool down.
NOTES 🏆
Swim Time: 87 Mins Distance: 4300 m (longest)
Steps: 15834 (Estimated 12.5 km)
Getting sweaty during the walk to the pool made getting the wetsuit on a real beast of an effort.
I've fixed/reglued 7 tears in the suit so far this season and I am noticing more after today. Something for the Santa Claus list...
Once in the suit, I made the corporate decision to keep it on for the duration of the workout. I haven't spent much time in it so far this year; I am glad I did. Little nuances with the feel of the suit made themselves known that I hadn't yet picked up in a lake (or saltwater).
I did take the suit off before the cool down lengths and the feel of the water was incredible.
And now... RACE WEEK