IRONMAN TRAINING 2021
Week beginning Sunday, May 16, 2021
19 weeks until IRONMAN Canada.
Despite the added stress from work and an ongoing bathroom renovation, I am feeling some fitness improvements. The goal this week is to stay the course.
I feel I like was FINDING A WAY
This was a 12.5 hour week that started with a run on tired legs, feature a ride over the top of Munn Road, followed by another run on tired legs. I felt it in the pool too but I pushed through every workout and got the work done.
Work and the renovation compounded the stress but that life component was handled well too. The answer was more sleep.
Weather was still unseasonally cooler this week.
SUNDAY MAY 16 ☀️
Sleep 4 | Fatigue 5 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Day 2 TAC Routine. Run 70 minutes. Running around Elk Lake or a similar trail would be ideal. Easy effort. Spending some time on the feet. aka: Flatter route. No need to go uphills after the long Saturday ride!
Total Time: 70 minutes Distance: 11 km
First real bout of hay fever after mowing the lawn and doing some weeding in the yard today.
I had a pretty good nap mid-afternoon too.
Another sunset jog around Elk/Beaver Lake on a Sunday. This was a taken at a very easy pace, whether I wanted to or not. I may not describe myself as being completely smoked from the ride yesterday but I certainly was not fresh. Good form for the first hour and things started to fall apart as I got closer to my truck.
The swim overall was telling in that I am still (likely) feeling the ride two days ago. My times on some of the 50m lengths reflect that. Regardless, I swam the strong lengths to the best I had for the day and swam the easy lengths easy. The continuous lane did get a bit congested and I did the last of the workout in the fast lane once that lane cleared out.
The ride home was the big tell with regards to my level of fatigue in my quads; I am not back yet. A raw spot on the undercarriage developed from Saturday's ride too.
Right ankle was tender for the first kilometre but it did relax. The muscle tissue from the knee to mid-thigh felt pretty cooked and didn't come around until I was almost home. Despite that tired feeling, seeing myself in the reflection of the windows of a strip mall, my form looked okay; meaning I wasn't hinged at the waist.
Then I did something a bit different. Running past the soccer field, I decided to kick off my shoes and socks for a couple of barefoot laps on the artificial turf. This felt great! I made sure to limit it to two laps because it has been a few years since I attempted this.
After work and a few things done around the house, I finally got on my bike. I was getting hungry but the choice was: eat and ride the rollers after dark or find a hill and have dinner when I get back. I grabbed a bag of Maynards and chose the later.
This morning's showers had cleared but replaced with a stiff wind from the southwest. With just about 90 minutes until sunset, I set out into that headwind toward Munn Road.
I paced Munn pretty well, never going into the red. I also found a feature on my bike computer that measures the grade of a hill. It seems to report about 10 seconds behind real-time but it is good to put a number to a feeling.
Clockwise Munn/Ross Durrance Ride Profile
As I was making my way up the hill, I planned on riding down Millstream Road into Langford; that should leverage a long downhill into the wind and give me a bit of a tailwind for the leg home.
That was the easy out.
After cresting Munn and having 40 minutes on the clock, I tossed that easy plan out by turning north on Ross-Durrance Road. My legs and back were feeling good and I thought I'd take a chance with the punchy hills and eventual headwind that would greet me by the time I got down to West Saanich Road.
That decision was rewarded with a beautiful ride through the forest. The last of the sunlight making its way through the trees was just amazing.
Other Ride Notes
There was also next to no traffic in the hills tonight. Maybe 5 cars passed me going up Munn and just one oncoming car on Ross Durrance.
The wind died off as the sun dropped below the mountains so next to no headwind down West Saanich/Interurban Road.
I kept hunger at bay with 300 calories of Maynards (watermelon and peach) but I really needed food from a plate at the end.
I knocked out a 1:37 final 100m, leaving the pool feeling pretty good.
The ride home was a flatter waterfront route from Gonzales to James Bay, then through Esquimalt to Colville. The wind off the water was COLD this morning. I was in full tights and a heavy cycling jacket too. Effort was easy.
BEDTIME AT 1700
This afternoon, I felt like I was hit by a truck.
Cold, shivers, and a headache. I went to bed for a nap and didn't get up until morning. I am not sure if this is a reaction to life stress from this week or quite posibly, the after-effects of the Moderna vaccine from last week. The symtoms do check the boxes even if a week late.
Second pitstop was at the McTavish Interchange just after the 2 hour mark; second bottle done now too.
I did briefly stop once more to address a creaking noise that had developed. I first noticed it on Lands End Road but at the top of Martindale the noise had become untenable. I thought it was in the bottom bracket or crankset but it turned out to be a loose rear wheel skewer; a half turn adjustment and all was good.
On Lochside Drive, I had an older (but strong) roadie holding onto the back of my wheel. We were having a pretty good go too. At least until a car pulled out of a driveway and scared me out of my aerobars. I don't blame the driver for this one; who sees a cyclist in the shadows of the tree cover, riding at +35kph? The fun was over, the other cyclist turned east on Royal Oak Drive, I turned west.
I repeated the first kilometre stretch again near the end of the ride. I felt a magnitude better after 3 hours than I did at the start of the ride.
I didn't completely finish the third bottle but I did run out of Maynards. Total of ~840 calories
(525 Lemonade mix, 315 candy).