IRONMAN TRAINING 2021
Week beginning Sunday, May 23, 2021
18 weeks until IRONMAN Canada.
Keep on working. With each week ticking away and the anticipation and anxiousness grows.
I feel I like was IN A NICE GROOVE
11 hours 45 minutes with the day off training; that was only 50 minutes shy of last week.
SUNDAY MAY 23 ☀️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
1st: Run 90 minutes. Flat/rolling route. EASY effort. Elk Lake/Goose/Lochside/Waterfront/Panama Flats kind of terrain. Stay well fueled. 2nd: Can be directly after the ride but later in the day will probably be more fun! Mountain bike 75 minutes. Get outside. Spin the legs a bit. Hit a few trails. Have fun. Main goal is to be on a bike and move the legs.
Total Time: 135 mins Run: 16km Ride: 23km
Carina dropped me off at Michells Farm and I jogged home from there. Decent headwind and in sections sheltered from the wind but not the sun, it was quite warm. I felt good but not as fresh as when I did this route back in January.
With an easier, +3 hour ride yesterday, I felt less fatigue in my legs compared to a week ago.
RUN: Michell Farm to Tillicum
I was invited for dinner with my in-laws so I jumped on the TT bike for a run up to Sidney. The mountain bike is fun but the TT bike can be fun too. It is rare for me to ride mostly uninterrupted for just ~20km on the road so I took this as a chance to learn and make mental notes of the effort and distance.
Given the headwind experienced on the run a couple hours earlier, I expected to get a push for the ride in the opposite direction. A decent tailwind through to Elk Lake died off near the intersection of Island View Road. Then it was a slight headwind for the remainder of the ride.
RIDE: Uptown to Sidney
My time for the 23 km ride north to Sidney via the Pat Bay Highway was 46 minutes.
RIDE: Heart Rate
Average: 129 BPM
Average: 93 RPM
Not long after I set off for the Crystal View subdivision (Mill Hill), I noticed an odd, random click coming from the drive train. I spun around for home and put the bike on my work stand. My guess is there is a bit of play in the bottom bracket bearings and I can't add anymore preload to adjust it. This was my winter bike and hasn't seen a real mechanic in a year.
Satisfied that I did my best to solve the noise, I headed back out to get my workout done.
Every rep tonight went to the very top of the hill (Goldstone Heights). Maybe it was yesterday's day off training but climbing this evening felt easier compared to the last time I did a reps in this subdivision.
Elevation Profile for the Ride
I felt strong on the bike this evening. I stayed out of the 30 tooth cog for the fifth trip up and did an extra hard standing effort to the elementary school for good measure.
I felt really strong on the run tonight too.
The awkward "jelly legs" did not last but a couple of minutes and I clocked almost 32 minutes at my marathon pace with an average heart-rate of just 126 BPM.
Small Changes to the 30 minute route
I didn't just run the flat bike path either; I ran along Douglas and Finlayson to give this run a rolling profile.
Time for a shower and dinner; it's burritos tonight!
Two things I noticed in the water this morning. First, I noticed that swim frequency (or lack of) is a thing; not being in the water for a week made at least the first lengths as much of a "feel out process" as it was a warm-up. Second, my non-dominant arm (left) could use some work.
Some minor lane congestion in the pool this morning but it has been worse.
Even though the morning rain gave way to sunshine, I didn't get the ride done in the morning.
Instead, after a long work day, I finally got on the TT bike at 2100 for a very light, pre-bedtime spin. I pedalled for 50 minutes (51 total activity time) on the rollers and watched a portion of the IM Tulsa race. At one point, the camera was on Andy Costas as he attempted to navigate a wet corner; he went down and my first reaction was to sit up.
I booked the "Fast Lane" today and I was surprised to find that it was configured as a single lane this morning. Luckily for me, I was the only one to show up and I had the lane all to myself. The first of the 25m Strong lengths came in at 20 seconds. I was a bit disappointed in that. Every 25m Strong length was faster and done on average in 18.7 seconds. I did the first 300m in 5:48 (1:56/100m) and the second a bit slower in 5:53 (1:58/100m). I swam the final 150m at 1:44/100m pace.
25m Strides (but in the pool)
On the ride home, I met up with a guy named Ryan. He was about my age and just getting back from his 100km ride. He is signed up for Penticton too. I hope to see him there.
At 1615 in the afternoon, I jumped on the TT bike, I made my way via Interurban, out to Willis Point Road for some hill work.
I seem to have deleted the lap screen on my bike computer so I did the efforts on memory; meaning I seem to recall that from the bottom of the hill to Durrance Lake would be pretty close to 10 minutes per effort. This turned out to be a good guess. The third time up I started to feel the work in my quads; regardless, I pushed through and finished that last trip to the lake strong.
I had my nephew's birthday party to get to in Sidney, so once back down on Wallace Drive, I turned north and put my head down for a steady push up the peninsula. I started to find a comfortably hard rhythm and went with it up the Pat Bay Highway to Resthaven Drive.
Looking back, my thoughts were on the 3x10 minutes and I didn't remember the cadence work. 😡