SOCIALLY PROFILED
CHALLENGE ROTH 2023
RACE WEEK
WEEKLY GOAL
Stay calm. Stay in the moment.
SUMMARY
Total Time: 0 Hours
I feel like I was...
(completed at the end of the week)
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SUNDAY JUN 18 ☀️
Sleep 5 | Fatigue 4 | 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 3:00. If possible, ride some of the course! Easy to steady effort. Spending time in the bars and getting the lay of the land. Race day fueling and hydration
Run/Walk off the bike: 40 minutes: 8 rounds (1 minute walk, 4 minutes easy running)
NOTES
Time: 282 Mins Ride: 99 km Run/Walk: 7.7 km
Carina put me on the express train to Roth arriving at noon. After getting some bearings, finding the Triathlon Park, I set out to Eckersmühlen and the start of my loop.
A local roadie named Flo caught me and instead of riding off my back wheel, we struck up a conversation through to his home just off the race course in Seiboldsmühle.
I was alone for the ride down to Greding, up and over the Kreissstraße RH24 and didn't see another cyclist going in my direction until Offenbau. A younger guy, tanned with diamonds for calves rolls passed me on a tricked out Canyon Speedmax and offers a me a "Tschüss". As he headed up the road, I caught a glimpse of his buddy closing in on me too.
Oddly, the gap to the bike in front of me began to shrink and as my shoulder passed Mr. Speedmax, I smiled and said, "Tschüss!"
Up the road in the little hamlet of Eysölden, I made a wrong turn; my detour let the pair of riders catch me again. It was obvious to me that they knew the route well and I followed as best I could through to the hill before Hilpoltstein.
One thing about what these guys were doing was that they seemed to pull away from me when things were flat and I'd be back on their wheel when things turned uphill. If I was to guess, they were riding with the intention of holding a certain power.
Solar Hill was a lonely climb today and it was predominantly into a headwind from there to Pierheim.
Energy was starting to go. It was hot and with no convenience stores (aid stations) on the back half of the loop, water was needed. On a Sunday afternoon, very little was open.
Before rolling past the swim start, I decided to pull in and check out the scene. A crew was in the early process of setting things up. The water in the canal didn't look so fresh. I'll be giving my wetsuit an extra rinse after the event.
The last leg from T1 to T2 (back to Roth) is mostly false flat downhill.
93 km for this loop; 766 m total ascent.
I found a bakery that was open. For €7, I bought two bottles of water and a local brand of cola.
I contemplated riding back to Nürnberg; as the crow flies, its ~29 km. Google Maps estimated and hour thirty by bike and the route looked complicated.
🥵 It's 32°C; I opted for the train instead.
From Nürnberg Hbf (Central Train Station), the ride through the city was short and when I arrived home, I was into my running shoes pretty quickly.
It was still hot but I did feel relatively good, clicking off the 4 minute reps on the pedestrian pathway along Münchener Straße (again).
MONDAY JUN 19 ☀️
Sleep 5 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Run: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks.
Run/Walk 82 minutes: 5 minutes walking to loosen up. 12x 5 minutes easy running, 1 minute walking after each. 5 minutes walking to finish up.
Stretching 21 minutes
NOTES
Total Time: 85 Minutes Run/Walk: 12.4 km
Terrible sleep last night. Up at 0200 and didn't fall back to sleep until the birds started chirping. Probably drained from dehydration and the long day in the heat yesterday.
Running this afternoon, I felt pretty good; I was expecting to feel a lot worse.
I ran to the park and did a lap of Zeppelinfeld; it is still a very ominous experience to know what was in the 1930's. I did some stairs on the Zeppelinhaupttribüne just because.
Other things on this run included a run past Kongresshalle, a run to the end of Großen Straße finishing up at the front of the SS-Kaserne.
TUESDAY JUN 20 🌩️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2000: 8x 100 easy swimming w/ wetsuit on. R :20 after each. Wetsuit off>> 1000 @ IM effort/focus w/ 4x sighting per 50. Rest all you need. 4x 50 super easy to cool down.
NOTES 🏆
Total Time: 40 Minutes Swim: 2000 m
Steps: 13003 Estimated 10 km
Asleep by 2300, up at 0430 and I feel refreshed to start the day.
By the time we arrived at the pool, it was 30ºC. I jumped in without the wetsuit and got to work.
In May of 2022, I was in a 25m pool and during a 1500 m rep, I went 18:51 at some point for a 1000 m PR.
This afternoon in an 50m outdoor pool, I bested that time by 1 second.
WEDNESDAY JUN 21 🌩️
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 80 minutes. EASY spinning.
Run/Walk off the bike: 40 minutes: 8 rounds (1 minute walk, 4 minutes easy running)
Stretching 15 minutes
NOTES
Time: 170 Mins Ride: 46 km Run/Walk: 6.5 km
I rode a bit longer but the effort was more than EASY (all caps).
Garmin Connect planned a route for me, east of town and I sync'd it with my head unit. That worked out mostly. There were a couple of spots where the GPS wasn't as quick and I'd miss a turn (or two).
Despite the odd navigational hiccup, I got to ride on some more fantastic German roads, passing by wheats fields and forests.
Thunderstorms rolling in from the southwest and it was a race to get home.
Very light rain when I started the run, but mostly the weather stayed to the west. Effort was easy and I felt great on the run.
THURSDAY JUN 22
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk 3.6k to the pool.
Swim 1800: 50, 100, 150, 200, 250, 300, 350. All aerobic and steady. R :30 after each. 5x 50 as 25 fast/25 cruise. R :20. 150 easy to cool down.
Walk 3.6k home
NOTES
Total Time: 0 Minutes
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FRIDAY JUN 23
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Solid lunch and dinner. Hydrate well all day long
Pre-Spin to pool: Dead bugs, breathing, Glute Bridges. Easy ride to pool....10 minutes give or take.
Swim 1000 continuous/steady/smooth w/ wetsuit on. Done. That's the swim. In, out.
Ride long way home...40 minutes in total. (50 minutes on the day)
Stretching 15 minutes
NOTES
Total Time: 0 Minutes
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SATURDAY JUN 24
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Solid breakfast and lunch. Hydrate well all day long
Bike Check-In.
Walk ~ 45 minutes. Nice walk to loosen up on the day.
NOTES
Total Time: 0 Minutes
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