MARIO STOCCO

CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, May 21, 2023

5 weeks out from race day.

WEEKLY GOAL

Marry my sweetheart then prep for a 70.3

SUMMARY

Total Time: 7 Hours

I feel like I was PEAKING

This week I married Carina at an intimate ceremony in front of close friends and family and live streamed to other loved ones across the world. Pretty awesome feeling for the two of us.

This made for a natural dip in the training schedule and I feel like I am the better for it. The lighter load going into this year's Victoria 70.3 certainly will help.

I felt fresh on a bike ride up to Langford and go into a lake for the first time this spring/summer. Things are pretty awesome.

SUNDAY MAY 21 🌤

Sleep 3 | Fatigue 2 | Stress 6 | Soreness 3
Rate on an scale 1-7   1=best 7=worst   +5 is a warning

PLANNED WORKOUT

Run/Walk 60 minute: 10 minutes walking to warm up. 20x 1 minute easy running, 1 minute walk after each.

Wedding!

NOTES

Total Time: 30 Minutes  Walk/Run: 3 km

In my mind, I had a smaller window than I actually had and consequently did half the time in my running shoes.

MONDAY MAY 22 🌤

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

PLANNED WORKOUT

Off day!

NOTES

Total Time: 0 Minutes

Little bit of time in the lap pool at The Empress, some walking downtown and an honest to goodness mid-afternoon nap.

TUESDAY MAY 23 ☁️

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

PLANNED WORKOUT

Swim 2400: 300 easy swim, 200 swim w/ buoy, 100 kick. 2x 50 Shark-fin drill. R :20. 2x 50 Shark-fin drill and Paddle-fist drill. R :30. 100 smooth/form focused. 8x 50 Descend 1-4, 5-8. R :20. 1-Smooth/technique focus, 2-1/2 IM effort, 3-1500 effort, 4-750 effort. 100 easy. 18x 50 1st/2nd: Strong/Fast, 3rd: Easy. R :20 after each. 100 super easy to cool down.

Pre-Run: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks. Run/Walk 60 minutes: 15 minutes walking to start. 10x 2 minutes easy running, 1 minute walk after each. 15 minutes walking to finish.

NOTES

Time: 110 Mins   Swim: 2500 m   Run/Walk: 6 km

I actually was a touch quicker in the pool this afternoon even though I felt a touch slower.

I started in a 50m lane, finished the last 1100 m in a 25m lane. Swim

Afternoon nap and a evening walk/run. I felt good with the 2 minute throttle on the activity; Walk

WEDNESDAY MAY 24 ⛅️

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

PLANNED WORKOUT

Pre-Ride: Dead bugs, breathing, Glute Bridges. Ride 1:45 on TT bike. Rolling ~ Waterfront style route. Easy to steady riding. Getting in a nice ride. But nothing super hard or long.

Walk ~ 30 minutes.

NOTES

Time: 105 Mins   Ride: 41 km   Walk: 0 km

Pretty descent tailwind pushed me up the hill into Langford. The route included Humpback Road and a trip on over the West Shore Parkway. Effort was as written (easy) and I would say this was a nice ride in the sunshine and with a bit of practice with the wind.

I hosted my cousin for dinner and did not walk an intentional 30 minutes.

THURSDAY MAY 25 ☀️

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

PLANNED WORKOUT

Open Water swim 50ish minutes in the water: 2x 3 minutes EASY swimming to warm up/stretch out. Rest as needed. 3x 12 minutes continuous, steady effort, spotting often. Consistent turnover. Breath well. R 2:00 after each.

Pre-Run: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks. Run/Walk 60 minutes: 15 minutes walking to start. 10x 2 minutes easy running, 1 minute walk after each. 15 minutes walking to finish.

NOTES

Time: 120 Mins   OWS: ~2.4 km   Walk/Jog: 7 km

The first open water swim of the season and it could not have gone any better. My brain picked up on the change in position that the wetsuit affords me (floating my legs higher).

I really felt that the weeds below me went past noticeably faster than the tiles on the bottom of the pool. Everything worked. I forgot Vaseline, didn't matter as there was no chaffing.

Water temperature was good; the algae in Elk Lake is present though not as bad as last year. I accidentally chose "Run" to record the activity on my watch and the GPS smoothing algorithm recorded the track way longer and jagged than what was actual.

Straight out of the water, I did the walk/run in my Adidas shoes on the north end of the Elk Lake Trail. If this afternoon is any indication, it is going to be incredibly frustrating having to walk on Sunday.

Jogging felt really comfortable.

Seeing some out of town athletes and the build out of the IRONMAN event at Hamsterly Beach fired me up.

FRIDAY MAY 26 ☀️

Sleep 3 | Fatigue 3 | Stress 3 | 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...:20-:30 second side planks, :30 front planks.

Ride 60 minutes EASY. Flatter route. On the TT bike.

Mobility 15 minutes

NOTES

Total Time: 42 Minutes   Ride: 17 km

Ran a bit short on time as I was playing bike mechanic. Rear carrier now has a CO2 and tire lever set bolted on. A spare tube with a long enough extension to work on the back wheel is secured back there too.

New latex tubes installed and the chain cleaned and oiled. I also replaced the uncut aero-bars with the pair from my old bike; they fit the position I've been playing with on the new bike. The TT Bike looks ready to race now.

The ride was a loop of the Goose/E&N bike paths to confirm everything works. I did pick up a shard of glass, heard it then stopped to pick it out of the tire casing before it pierced the brand new tube. Luck is on my side this week.

SATURDAY MAY 27 ☀️

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

PLANNED WORKOUT

Walk ~ 60 minutes.

Mobility 20 minutes

NOTES

Total Time: 35 Minutes   Walk: 3.5 km

I rode from Beaver Lake to the bike check-in at Hamsterly Beach. I honestly would have loved to go for a longer ride today; save it for tomorrow.

After mulling about the "Village", I decided skip the bus ride back to the parking lot and to make today's walk a trek on the running path instead. Took me a less time than I thought but it was during the heat of the day and my shoulders were starting to burn.

I napped, maybe an hour, before dinner.