SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, April 23, 2023
9 weeks out from race day.
WEEKLY GOAL
Swim, Bike and lets see what the doc says...
SUMMARY
Total Time: 0 Hours
I feel like I was...
(completed at the end of the week)
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SUNDAY APR 23 🌦
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 3200: 4x 100 easy swimming to warm up. Rest as needed. 8x 50 as 25 fist drill/25 w/ focus on straight catch. R :20. 6x 100 Descend 1-3, 4-6 as 1-IM effort, 2-1/2 IM effort, 3-1k effort. R :20 after each. 2x 50 super easy. 6x 250 @ ½ IM effort/focus w/ 3x sighting per 50. R 1:00 after each 4x 50 super easy to cool down.
Trainer ~ 60 minutes. EASY spinning.
NOTES
Total Time: 114 Minutes Swim: 3200m
All LCM today but recorded as 2 activities in Garmin because I hit a button on the watch by mistake. The pool was a bit of a gong-shop today with a reduced amount of lanes (down to one double lane for the last 30 minutes).
Regardless, I swam at my own pace and spent a good amount of time working on the catch/pull with my non-dominant hand.
I was stiff from the ride yesterday but I left the pool feeling great this afternoon.
40 minutes with the new TT Bike on the rollers after dinner. 
MONDAY APR 24 🌤
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 75 minutes EASY. Ideally on the TT bike. And outside. But the trainer works if you're short on time or the weather is bad.
NOTES
Total Time: 73 Minutes Ride: 29 km
Good sleep last night but my quads are still a bit stiff from the long ride two days ago.
Outside on the new TT Bike for a counterclockwise trip around the waterfront.
TUESDAY APR 25 🌤
Sleep 4 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 3000: 300 easy swim. 4x 50 Shark-fin drill. R :15. 3x 100 swim w/ buoy and focus on rotation. R :20. 2x 1000 continuous as 200 aerobic/smooth/50 @ 1500 effort. R 2:30 after each. 100 steady kick. Kicking test. 100 extra easy to cool down.
NOTES
Total Time: 63 Minutes Swim: 2900m
Got the swim in, minus the 100m cooldown, just before the lane change from 50 to 25m. I didn't feel fresh to start and this was a "just get it done" afternoon.
The first 1000 in 19:40, the second with a touch more urgency in 19:29. I expected this to have been faster but reality is what it is.
Attempted the kickboard rep and I wasn't wholly confident with my right foot; no pain, just a little voice in my head.
I slept from 1700 to 2030; best afternoon nap ever.
WEDNESDAY APR 26 🌦
Sleep 2 | Fatigue 4 | 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 Long Ride on a week day. Ideal: Ride 2:15-2:30 on TT bike. Heading up the Penisula, or around the waterfront, and then up the Peninsula. Easy to steady effort. Trying to be as comfortable as possible.
Inside option: 2:15 on Trainer. Riding the Roth course. Chugging along. Covering ground.
Eat lots. Drink lots. Have fun.
NOTES
Total Ride Times: 195 Minutes Outside: 53 km
It was wet this morning and to calm myself before going to the hospital, I rode the Roth course (including the hill up Greding) for 75 minutes. Legs felt pretty good. I couldn't get this activity imported into Garmin Connect.
Questions for the Doctor
- What stage is the bone at?
No stage specified (asked once directly, once indirectly). Foot was tested to be stable in both lateral directions. - Are you cleared to have the boot off at all times? If so, what shows you're ready for that? If not, what shows you need more time?
Yes, the boot is no longer required. - Are you allowed to do "purposeful walking"? Aka-Walk 30-90 minutes, for exercise.
Yes. Start with 5 minutes, then 10 and pain is to be my guide. - Are you allowed to do purposeful running, or run/walking"? Remind them you run regularly, and exercise regularly. If you are NOT allowed, why, and how soon do they think you will be allowed?
I am cleared for a slow ramp to full activities. - Are there any activities to avoid at this point? No ladders or activities without the rigidity of a shoe (not specific to carbon shoes).
- Do they recommend you going to a physio? If yes, why? If no, why? No physio needed.
LATE AFTERNOON RIDE
I took the new TT Bike for a spin up to Tulista Park in Sidney. No particular pace or effort, just having fun and riding as much as I could in the aerobars.
There was a few times when I was on it a bit. The long stretch south of Cy Hampton Park I tried to reel in a guy on an e-bike; sadly he turned off on a side street before I caught him. Then there was a young guy on a gravel bike that felt the need to wheel suck. I tucked in and dropped him.
My left QL is going to need some addressing as I ride in aero more; it had moments of stiffness north of Mt Newton X-Road and on the way back.
THURSDAY APR 27 ☀️
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2700: 3x 100 easy swim. Rest as needed. 3x 100 swim w/ buoy. rest as needed. 4x 50 Paddle-fist drill. R :20. 4x 50 gradual build easy to strong. R :20. 100 steady kick. 100 EASY. 2 rounds (11x 50 Strong/Fast/Focused. R :20 after each. 150 SUPER easy. Rest 1:00++ after the 150. Just make sure you're recovered and ready to go again) 100 Super easy swimming to cool down.
WALK 10 minutes
Mobility 17 minutes
NOTES
Total Time: 0 Minutes Swim: 0m
The QL is on the tight side this morning.
With word from the doctor, I took to the water adding a bit more emphasis on kicking. I pretty much had a full 50m lane all to myself through to the end of the first 11x50, 150m set. After the lane change, I added 50m of kickboard before completing the workout.
The was a better day effort/focus wise in the pool today.
I took a walk from the pool to Royal Athletic Park and saw what looked like a practice day for the Victoria Harbourcats. Zero issue with the walk.
BOOM!
Earlier in the day, I lent our extension ladder to our neighbour. Just after 20:00, I noticed that it was still leaning against her house, out in the open. I put on my shoes and walked the ladder back into our garage so it would still be around the next day. On my way back to the house, I noticed some weeds that could be pulled and in doing so, my lower back went into spasm.
If it wasn't for bad luck, it feels like I would have no luck at all.
😡
FRIDAY APR 28 ☀️
Sleep 3 | Fatigue 3 | Stress 6 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Breathing, Glute Bridges, 30 second side planks, 30-:60 front planks.
Ride 90 minutes. Flat to rolling route. On the TT bike. Another ride on the TT bike. Getting comfortable with it.
WALK 10 minutes
Mobility 13 minutes
NOTES
Total Time: 0 Minutes Ride: 0 km
The back is lit up. I was able to sleep through the night, no issue, no Advil but Advil is definitely on the menu today.
SATURDAY APR 29
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Glute Bridges.
Ride 4:00 on TT bike. Flat to rolling terrain. (Whatever parts of the pennisula you like) In the bars as much as is comfortable. Easy to steady effort. Covering ground!
WALK 20 minutes
NOTES
Total Time: 0 Minutes Ride: 0 km
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