IRONMAN TRAINING 2021
Week beginning Sunday, May 9, 2021
20 weeks until IRONMAN Canada.
Control what I can and if I have to get training done before work, then get it done.
I feel I like was MANAGING THE EDGE
On Tuesday, I missed an 80 minute quality session on the bike but apart from that, I was able to get almost 12 hours of training this week.
The highlight of the week was that I received my first shot of the Moderna vaccine on Thursday and the training highlight came with a 96 km ride to Shawnigan Lake on my road bike. I followed that up with a solid mile run immediately after.
Summer weather is finally here!
The bathroom renovation is coming along too.
SUNDAY MAY 9 🌤
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Run 90 minutes. Easy effort. Stay well fueled. Rolling terrain. Panama Flats, Layritz, Elk Lake, Thetis all work.
Total Time: 80 minutes Distance: 13 km
Evening lap of Elk Lake.
Couple of brief moments of feeling good but mostly a slog.
Left the park to extend the length of the run knowing that when I get back to my vehicle, the temptation to pack it in would be too great. Long hill up Elk Lake Drive.
Piriformis tired by the ninth kilometre and started to get more irritated by the time I reached the rowing club.
This was a good workout because, just like the run yesterday, I had to work through some fatigue.
Second, backstroke? That was new. My watch could not figure out that pattern and creditted me for more than I swam on those lengths.
Before I left the pool for the 30 minute ride, I spent 38 minutes on a conference call from work.
With the call over, I pedalled through Cook Street Village to loop the last bit of Dallas Road before getting on a bike path to home. Easy effort is really the only effort available to me this morning.
This morning's bike of choice was my road bike. This morning's 1970's song looping in my head:
No Sugar Tonight/New Mother Nature
by The Guess Who
Selkirk Out and Back
The ride did not happen, life did.
What started as a good day boiled over with over; commitments from work, the bathroom renovation and not just with me but my sweetheart is going through this too.
Could I have ridden? Yes.
Should I have ridden? I think this was an afternoon and evening that needed engery directed towards us. There will be plenty of oppertunities to ride in the next coming months.
Cedar Hill Golf Course Trail
2.75 Loops at roughly 22 and a half minutes per loop
Once in the water, I had a good workout. The warmup was in my familiar "continous lane" but the Thursday crowd isn't the Wednesday crowd; to avoid the lane congestion, I moved to the "fast lane" for the main set.
Beautiful morning for an hour's bike ride after the pool. I rode the waterfront from Beacon Hill Park through The Uplands before turning for home at Camoson College.
Left shoulder is very sore. 💉
I started the run after dinner and right as the sun dipped below the mountains. My left shoulder was sore, my ankles were a bit tight but when the bike path reached Quadra Street, I turned the flat route into a rolling route.
It could have just been a feeling to make it home before the end of twilight, but the longer I was running, the stronger I felt.
I must have been excited to get out the door because before I got too far down the road, I realized that I forgot my mini-pump.
Long ride, take two...
I felt good, really good rolling up to Langford. I stopped for a bio-break at 38 minutes, just before reaching Goldstream Park. With that out of the way, it was time to get to work.
The traffic was heavy going up Tunnel Hill but it wasn't that big of a deal; the stones and debris on the shoulder definitely were. My effort up the first climb was steady and I could gauge the grade by my heart-rate. It got as steep as 149 BPM.
At the foot of the highway's second climb, I noticed that I was reeling in another roadie. Just before I caught him, he turned left, off the highway onto Shawnigan Lake Road.
My original plan was to take that same route but I was feeling strong and decided to continue up and over the Malahat. I had a short stop at the top take a picture before the long descent.
Beautiful warm and sunny day for a ride over "the hat".
At the Bamberton exit, I left the highway and rode the shoreline into Mill Bay.
I knew that the road from Mill Bay up to Shawnigan Lake was going to be a series of short punchy climbs so I set about getting the work in. Once in the village, I saw that roadie again; this time on his way south.
A little over two hours in, I had two bottles downed. I stopped at Masons Store to buy a bottle of Gatorade and a can of Monster Energy Drink. I still had half my of the Maynards Peach Fuzz that I had packed with me.
I took Renfrew Road to West Shawnigan Road and drank from the Monster bottle. The roads here are rough and there is next to no shoulder but the traffic was friendly and the scenery amazing. Turning on to Shawingan Road however, was a different experience.
I really underestimated the climb out of the south end of Shawnigan. Come to think of it, I don't think I ever pedalled it before; it is certainly different than driving in a car. Despite drinking a highly caffeinated beverage and still eating candy, this section was the hardest of the day.
The shoulder of the highway going south seemed to be cleaner than the northbound side. At the top of Tunnel Hill, the cops had a speed trap set up and 3 cars pulled over, all with Alberta licence plates. I couldn't help but smile and say "thank you" to an officer as I pedalled through.
The same bush that I visited on the way out of town, received another pit stop. I had zero urge to go but I felt "relieved" that I did.
To cap off a fun ride, there was some soft pedalling on downhill sections of The Galloping Goose and some harder efforts just because (the hospital hill, switch bridge).
Case in point:
Strava Segment: Hospital Hills South
Distance: 0.87 km Today: 1:55
Personal Record: 1:54 — 2020-03-29
Flying dismount and into my Nikes, I didn't waste any time getting on to the run. The jelly in my legs lasted maybe 4 minutes and by the fifth minute, I was heading up the short rise of Culduthel Road heading for home. I averaged 5:05/km for a mile off the bike and am feeling incredibly happy with that.
Malahat - West Shawnigan Ride
Caloric Intake on the Bike
|Maynards Peach Fuzz (145g)||507|
|Country Time Lemonade Mix (1.5 litres)||420|
|Monster Energy (473ml)||200|
Questions the run answered
Was I nervous? Not at all.
How is the stomach? Good to go, zero GI.
Anything cramping? No
Better question could be, how long could I have comfortably held 8:30/mile pace?
5km? Yes, for sure.
10km? Is there money or ego on the line?
Beyond 10km? Let's not get crazy.
This was a really solid day.