CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, November 6, 2022

33 weeks out from race day.

WEEKLY GOAL

Keep being consistent.

SUMMARY

Total Time: 7.5 Hours

I feel like I was CONSISTENT

Nice little bump in volume this week too. The weather was cold enough to snow on Monday and stayed cold through most of the week. Rearranged the suite to give the trainer/tt-bike a better home.

Lower back ended the week in a precarious place and will need to be watched next week.

SUNDAY NOV 6 🌤

Sleep 3 | Fatigue 3 | Stress 2 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Option A: MTB ~ 75-90 minutes. Easy riding. Goose or Lochside is appropriate (aka-Flat/rolling)
Option B: Trainer ~ 75 minutes: 30 minutes easy spinning to warm up. 12x :30 high cadence/light pressure on the pedals, 1:30 normal riding. 21 minutes easy spinning to finish up.
Mobility 17 minutes

NOTES

Total Time: 75 Minutes   Trainer: 116 W NP

Right ankle is bothered from yesterday's jog.

I plugged in the workout into my Garmin Edge with a primary (cadence) and secondary (power) target set for the 30 second reps. Unfortunately, just the cadence was used and the trainer dumped the resistance during those 30 second periods. I stayed in the aerobars and spun as fast and smooth as I could.

MONDAY NOV 7 🌨

Sleep 2 | Fatigue 2 | Stress 3 | Soreness 3
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PLANNED WORKOUT

Breathing and deadbugs before the pool.
Swim 2100: 6x 50 easy swimming to warm up. Rest as needed. 4x 50 kick gradual descend 1-4 r :20. 100 easy swim. 6x 50 Swim and Descend 1-3, 4-6. R :20 after each. 2x 50 easy swim. 10x 100 aerobic/smooth swimming. R :20 after each. 2x 50 easy swimming to cool down

NOTES

Total Time: 51 Minutes   Swim 2100m

Snow in the forecast and snow in the air (not sticking); I drove to/from the pool.

Did a lot more bilateral breathing (just because). I wore my HRM Swim strap to get a better read on my heart-rate. It represents my effort on the descending reps better than the minuscule difference in time/pace.

TUESDAY NOV 8 🌤

Sleep 3 | Fatigue 3 | Stress 4 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Breathing and deadbugs before the run​
60 minutes on your feet: 10 minutes of walking to warm up. Run 45 minutes. Easy effort. 5 minutes of walking to cool down

NOTES

Total Time: 52 Minutes   Run: 8 km

Did some "Jane Fondas" along with the dead bugs before heading out the door.

Windy and cold but the sun was out long enough to get rid of the snow.

Walked for a bit before some comfortable running. A slightly different loop north of Panama Flats; practically the same route as Saturday and my right ankle felt better this afternoon.

Another dog incident on the trail again; I think I will try a different time of day next time.

WEDNESDAY NOV 9 ☀️

Sleep 4 | Fatigue 3 | Stress 4 | Soreness 3
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PLANNED WORKOUT

Trainer 60 minutes. Easy effort. Spinning the legs. Nothing too hard.
Mobility 20 minutes

NOTES

Total Time: 62 Minutes   Trainer: 141 W NP

First ride on Rouvy; fun! Picked a section of the Roth Bike Course and pedalled with 3 virtual avatars. The hill at Greding is noted.

THURSDAY NOV 10 🌤

Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
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PLANNED WORKOUT

Swim 1800: 8x 50 easy swimming. Rest as needed. 6x 50 easy w/ buoy. Rest as needed. 2x 50 steady kick. Rest as needed. 3 rounds (150 easy/smooth swimming. 100 moderate effort. 50 build to strong. R :30 after each effort) 2x 50 easy to cool down.

Mobility 20 minutes

NOTES

Total Time: 45 Minutes   Swim: 1800m

Carina had the afternoon off and came with me to the pool. We had a 50m lane all to ourselves.

Maybe it was the pasta and sausage for lunch but I felt a bit slow today. Could have been in my head too; regardless I got the workout complete.

FRIDAY NOV 11 ☁️

Sleep 5 | Fatigue 3 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Breathing and deadbugs before the ride
Trainer 60 minutes: 20 minutes easy riding. Warming up the legs. 16x :30 high cadence/light pressure on the pedals, 1:30 normal riding. 8 minutes easy riding to finish up the ride

NOTES

Total Time: 60 Mins   Normalized Power: 134W

Massive MSG headache.Rough sleep and a rough morning.Crossing off Chicken 649 from the restaurants list.

I had a solid workout on the trainer regardless.

SATURDAY NOV 12 ☀️

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Swim 2000: 6x 50 easy swimming. R :10-:20 to warm up. 4x 50 easy swimming w/ buoy. R :10-:20…still warming up. 2x 50 steady kick. R :15. 50, 100, 150, 200 steady free. R :30 after each. 50, 100, 150, 200 steady w/ buoy. R :30 after reach. 6x 50 steady kick. R :15. 100 easy to cool down.

Pre-Run: Dead Bugs and breathing. Run/Walk 60 minutes: 5 minute walk to warm up. 50 minutes easy running (Similar terrain to your recent runs) 5 minutes walking to cool down.

NOTES

Total Time: 105 Mins  Run: 9 km  Swim: 2 km