SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, June 4, 2023
3 weeks out from race day.
WEEKLY GOAL
Pour it on. I can recover on the plane next week.
SUMMARY
Total Time: 15.5 Hours
I feel like I was GETTING CLOSE TO THE END
Big effort day to start the week and as the week progressed, my mind moved further towards organizing for the trip to Europe and less toward training. This was mostly stress management.
My right ankle continues to receive incremental load and honestly, I am thankful for it. The structure of the foot is likely thankful too.
I missed two swims; one my error, the other a rainout and pre-trip chores ate into the time window for the swim.
SUNDAY JUN 4 ☀️
Sleep 4 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
*Fueling, hydrating, and resting as best you can during your race spectating.
1st: Ride 6:00. LONG RIDE. Distance over elevation gain, but you have the all clear to hunt out 1000-1500 meters of elevation gain. Shorter climbs are preferred.
&sat;Eating and drinking often.
2nd: Off the bike: WALK ~ 30 minutes. Stretch out the legs. See how you feel going from the TT bike to being on your feet.
NOTES
Time: 6.5 Hrs Ride: 135 km Walk: 3 km
After cheering on Kelly at her first triathlon at SCP, I put the aero-bottle cages on and added a regular cage to the top tube. I also experimented with a concentrated bottle of Tailwind.
The Tailwind was a failure; way too salty. On my second pee stop, I dumped the remainder and rolled with my lemonade recipe mixed thick (250g in 300ml water). Before I left home, I grabbed a bag of Maynards Watermelon candy so I had a ton of sugar with me.
The water bottle on the top tube wasn't perfect either. The bottle adds to the stand over height and even with cleats, I have no clearance there. If I continue with this setup, I'll need to add a bungee (easy to do) as I did eject a bottle on the bumpy Selkirk Trestle. 
RIDE ELEVATION PROFILE
The ride was solid. Lots of climbing on practically empty roads out west, in aero for the Happy Valley Road segment back to Langford. The trip up and over Munn Road then the length of Prospect Lake Road was a Strava PR. I spent the bulk of my time (safety permitting) in the aero-bars through Central Saanich and felt (relatively) strong, even after 5 hours.
Quads, glutes (both sides) fatigued; right ankle, near the injury site, was a bit sore too. My lumbar/QL was rock solid the whole time. I never thought to include the "Total Ascent" metric on the head unit; I road the hills based on feel and accumulated 1875 m of climbing.
On the scale, before the walk, I was 100g heavier than when I left, +6 hours earlier.
The ankle was bothered around 20 minutes into the walk.
MONDAY JUN 5 ☀️
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
60 minutes on your feet: 5 minutes walking to warm up. 10x 4 minutes easy running, 1 minute walk after each. 5 minutes walking to cool down.
Mobility 15 minutes
NOTES
Total Time: 60 Minutes Run/Walk: 8.7 km
Descent sleep but my right ankle is on the sore side from the ride yesterday; my quads and glutes are pretty smoked too.
Those heavy, heavy legs took their sweet time out on the run. Probably took until the 5th rep before I sort of felt normal; the soreness in my ankle started to subside then too. I made it through to the end as written.
When jogging, pace was 5:43/km for 7.00 km and it was a warm 27°C.
TUESDAY JUN 6 ☀️
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 3100: 300 easy swim, 200 swim w/ buoy, 100 kick. 3 rounds (50 Fist drill, 50 w/ focus on catch, 50 gradual build easy to strong, 50 as 25 FAST!/25 easy. R :20 after each) 8x 100 @ 1500 effort/Focus. R :15. 100 super duper easy. Rest all you need. 8x 100 @ 1500 effort/focus. R :20 after each. 4x 50 super easy to cool down.
NOTES
Total Time: 67 Minutes Swim: 3100 metres
Initially, this started as "just a workout" but I did have fun with it, racing the staff to squeeze as many 100 m reps in before they changed the ropes to the 25 m format. Also, how the workout was written, I didn't have to reprogram the watch for the balance of the workout; I was able to manually record the SCM lengths with just the lap button.
Good workout. Little bit of Sunday still lingering.
WEDNESDAY JUN 7 ☀️
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Half-Day at work: Ride 2:30 on TT bike. Include race day fueling or hydration Warm up 20-30 minutes. 6x :30 high cadence, 1:00 normal/easy riding between each. When ready.... 4x Willis Point (Til turnoff at Ross Durrance) @ 1 hour TT effort/focus, EASY spin downhill after each. Easy riding, on whatever route you like to finish up/cool down.
Off the bike: 60 minutes Run/Walk. 5 minutes walking to loosen up. 10x 4 minutes EASY running, 1 minute walk after each. 5 minutes walking to cool down/finish up
NOTES
Time: 0 Mins Ride: 0 km Run/Walk: 0.0 km
Woke up a bit groggy and with itchy eyes; the farmers are cutting hay is officially allergy season for me.
THURSDAY JUN 8 ☀️
Sleep 3 | Fatigue 4 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 400 easy free. 4x 100 easy swimming w/ buoy. R :20 2x 50 Paddle-fist drill. R :20 2x 50 as 25 fist drill/25 strong finish to stroke. R :20. 2x 50 gradual build easy to strong. R :20 100 easy. 3x 200 easy/cruise. R :20 3x 200 easy/cruise w/ buoy. R :20 100 super easy to cool down.
Walk ~ 45 minutes. Any time of day. Where ever it fits in. No need to run on this day. But we do want some time on the feet.
NOTES
Total Time: 40 Minutes Walking: 40 minutes
The swim was a miss. Long day on the keyboard and I was a bit spaced while leaving the house.
I rode to the pool, got into my swim trunks only to find that I left my goggles at home. I was back on the bike for the ride of shame. I made it to Straight Up Cycles for some retail therapy to get over my mistake.
Carina and I walked to and from I'll Greco for dinner.
FRIDAY JUN 9 🌧
Sleep 3 | Fatigue 3 | Stress 4 | 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 90 minutes. TT bike. Flatter route. Easy day on the legs. Getting ready for a big weekend before you take off to Germany.
Walk 30 minutes. This could be anytime of day.
NOTES
Total Time: 84 Mins Ride: 32 km
Rain. Real west coast rain falling from the sky.
I found a somewhat dry weather window to get out for the ride. Wore my gillet over summer kit, packed arm warmers and put them on pretty early into the ride. It was cold resulting in two pee stops.
I stayed mostly on the bike path. It has not rained in a long while and I wasn't interested in finding out how much oil has washed onto the road's shoulder.
Interestingly, it was drier in Langford compared to Esquimalt; weather was blowing in from the SE.
Effort was super easy.
SATURDAY JUN 10 🌧
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Swim: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks.
1st: Open Water Swim 75 minutes: 2x 4 minutes easy swimming to warm up/loosen up. R 1:00 after each. 6x 9 minutes @ IM effort/focus. R 1:00 after each. 3-5 minutes super easy to cool down/stretch out.
2nd: Run/Walk 75 minutes: 10 minutes walking to loosen up. 12x 4 minutes easy running, 1 minute walk after each. 5 minutes walking to cool down.
Stretching 21 minutes
NOTES
Total Time: 70 Minutes Run/Walk: 9.9 km
More rain. Heavy again too.
Brent from Velofix was here early to give the TT Bike a once over before the trip. Rear hub was adjusted, headset was inspected. We talked about disassembly/assembly. Once he was done, I dunged out and cleaned the garage; I have been meaning to do this for a long time and now that its done, it feels like a huge weight off.
Then with the rain continuing to fall, I started the process of stripping the chain of all grease and waxing it. Although time consuming, I think this worked out and the long ride tomorrow will be a good test.
Missing the open water swim gave me a chance to re-glue some small tears in my wetsuit.
Weather cleared after dinner and I was able to get the Run/Walk in. Feet were tire, probably from being on them for the majority of the day. Everything loosened up by the 3rd rep and I was able to comfortably jog out all the reps. Came up a bit short on time because I misread the 10 minute warm up for just 5 minutes.