SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, April 25, 2021
22 weeks until IRONMAN Canada.
WEEKLY GOAL
Getting closer to having the dirty work on the renovation done. One more week of balancing work, training, life and that one project.
SUMMARY
I feel I like was SWIMMING AND BIKING
Well, the renovation work is coming along slowly and in a way, that is a good thing. When I do get into the manual labour, it's in smaller, spread out blocks of time. I am conscious about my back and my overall energy levels and stopping before things begin working against my goals.
Time and frequency on a bike was up this week, starting with the XC bike on Sunday and finishing with the TT bike on Saturday. The only day I wasn't on a bike was Friday.
This was a +13 hour training week even with everything else going on.
SUNDAY APR 25 🌧
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 2 TAC Routine.
Ride 2:10 on MTB. Head to some trails. Get in some climbing. Have fun. Stay hydrated. Eat steady. Because....
Off the bike: Run 50 minutes. Flat route. Easy effort.
NOTES
Total Time: 190 minutes Avg Pace: 6:00/km
The weather was wet in the morning so I worked on the reno until the rain stopped later in the afternoon.
THETIS MTB RIDE
Dark, ominous clouds obscured the hills toward the west. I resigned to the fact that I was going to get wet and pedalled toward the last bit of lingering weather. Lucky for me, the weather was clearing fast and by the time I reached the entrance to the Thetis Park, the rain had all but ended.
The trails were still wet. I took a run at my favourite bit of single track, Comfy Wooden Chair, before heading up to the summit of Scafe Hill. According to TrailForks, the final trail to the summit is called "Scafe Hill Push Up"; no way this is a "push up" as I had to pack the bike on my shoulder for its short scramble sections.
Looking west toward Mt. Finlayson from the top of Scafe Hill.
Before leaving the park, I did Comfy Wooden Chair once more. I was nailing it too until one obstacle; I got a little too confident, lost momentum trying to clear an off camber rocky bit and crashed into a stump. Most of the wood was rotten and that broke my fall; it could have been worse.
Tyee & Esquimalt Road OTB
260 calories consumed on the bike helped and my legs felt better than normal. My only aches were tired feet.
At the 24 minute mark, I started to think about pizza and then got really hungry. If I would have packed a mask and my bank card, I would have run straight into downtown, found a pizza by the slice restaurant and call it for the day. Instead, I found myself in a mental battle to block out the cravings and focus on getting home.
It wasn't easy but by minute 37, I was back into a groove and on my way home.
MONDAY APR 26 🌤
Sleep 2 | Fatigue 4 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5:30am: Swim 2200: 2 Rounds (100 easy free, 2x 50 steady w/ buoy, 2x 50 Kick building easy to strong r :20 after each) 3 Rounds (3x 100 steady/aerobic effort r :30. 50 STRONG. High turnover/high focus. r :45) 50 super easy. 400 steady/continuous w/ buoy. 2x 50 easy to cool down.
Bike commute to/from the pool. 10 minutes easy each way.
NOTES
Total Time: 75 minutes Swim Distance: 2000m
So Garmin made an update to their Connect app and made it more cumbersome to plug in a swim workout. I must have done something wrong when entering the workout because the watch seemed to skip over the 100m lengths of the 3 rounds (3x100/50 Strong) (or user error)
Regardless, I carried on and did the 50m STRONG lengths and tacked on the as many of the missing 100m lengths as I could at the end of what was programmed into my watch.
The water felt heavy this morning.
Piriformis is back on my left side. Maybe it was carrying bricks or maybe just old age. I gave it a work over with the lacrosse ball before bed tonight.
Right thigh is bruised from the falling into that rotten stump yesterday too.
TUESDAY APR 27 ⛅️
Sleep 2 | Fatigue 3 | Stress 5 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 1 TAC Routine.
Ride 75 minutes on the road bike. Easy cruising around town or on the trainer/rollers.
Run 30 minutes. Easy effort. Whatever route you like. (You can only run so many hills in 30 minutes)
NOTES
Total Time: 60 minutes
After a longer, stressful day at work, I looked at the weather and I was not up for riding in the cold wind tonight. I grabbed the TT bike and hopped on the rollers for an almost continuous hour of spinning. I stopped for a 30 second stretch break at 30 minutes to check in with my back. It seemed to be ok with the TT position tonight.
My piriformis is still angry; I skipped the run and further aggravating it.
WEDNESDAY APR 28 ⛅️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5:30am: Swim 2100: 4 rounds (50 easy free, 50 fist drill, 50 w/ 3x Sighting r :20 after each) 8 Rounds (50 Steady effort kick r :20, 100 Steady swim w/ strong and consistent kick r :30) 4x 50 Strong swim w/ strong kick r :30. 2x 50 easy to cool down.
Bike commute to pool. 10 minutes easy. Bike commute home. Long way ~ 60 minutes. Easy spinning.
NOTES
Total Time: 120 mins Swim Distance: 2100m
Busy morning in the pool; regardless, I was able to get the swim completed as it was written and I felt pretty good in the water this morning.
Last three strong 50m lenghts ended with pretty consistent times of 47.8, 47.8 and 46.4 seconds. (first not timed b/c of lane congestion)
Take the long way home...
The 60 minute bike was a different story as I was feeling it with some fatigue in my legs. Case in point, heading up the hill northbound on Admirals Road was less than comfortable.
I really didn't have a route in mind and since I did the waterfront last week, I just jumped on the Goose and stuck to mostly the bike paths until I looping back to Esquimalt. The weather is cold again today; was last week an anomaly?6
It looks like I got a better handle on Garmin's new UI for entering swim workouts in their Connect app.
THURSDAY APR 29 ☁️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 2 TAC Routine.
Ride 90 minutes on road or TT bike. Find the most gradual 4 minute climb that is 20-30 minutes from home. 4x 4 minutes uphill w/ 1st Rep: Steady climbing. #2-4 @ 20k effort/focus. But you can er on the side of a bit easier than 20k. 3-4 minutes of recovery/easy spinning after each effort. Then 30ish minutes easy to cool down.
NOTES
Total Time: 90 minutes Elev Gain: 468m
The road bike has a 11x30 cassette with 50/34 chainrings versus the TT bike currently set up with an 11x25 on the back and a 52/36 crankset. It is the road bike for the win!
In retrospect, I could have found a more gradual climb than Haida Drive. Regardless, I counted the rise on Veterans Memorial into the subdivision as the first rep and tackled "the hill" for 2, 3 and 4.
From the bottom of the hill (at a 30KPH sign) to the crest of the hill is a little over 3 minutes for me. From there I would start to grab gears until I reached the end of the cul de sac and a total of 4 minutes.
Average Heartrate Overlaying Elevation
Maximum HR: 157bpm
FRIDAY APR 30
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 30 minutes easy.
3:30pm: Swim 2100: 4 rounds (50 easy free, 25 Kicking on side (no fins or board) and rotating sides 3-4x during the 25. r :15) 4 rounds (50 as 25 fist drill/25 strong finish to stroke. 25 FAST swim. r :20 after each) 2x 175 aerobic/steady swim. r :30 after each. Into... 2x 175 aerobic/steady swim w/ buoy. r :30. Into....
2x 175 aerobic/steady swim. r :30 after each. Into.... 2x 175 stronger focus and turnover w/ buoy. r :45. 4x 25 easy to cool down
NOTES
Total Time: 80 minutes Swim: 2100m
Twice this week I have been tripped up entering workouts with Garmin's new UI. When I realized that I was short on time and distance, I swam an easy 200m to make up both.
I felt comfortable in the water this afternoon.
The First 1900m
I made a mental note of my times after the first set of 175m and again after the set with a buoy. Being faster with the buoy was a tell and the next 175m set, I was determined to make an improvement without an increase in effort.
That actually happened. With a buoy, my times were 3:12.8 and 3:14.3, then without a buoy, 3:13.5 and 3:15.2. The last 2x175m strong w/bouy saw 3:08.6 and 3:08.9.
Easy Jog Back Home
Now I know that I am about a 24 minute jog to the Esquimalt Rec Centre going up the hill on Lampson. Piriformis did ok and I jogged a couple extra blocks to get closer to the 30 minute time.
SATURDAY MAY 1 ☀️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 1 TAC Routine.
Ride 3:15 on road or TT bike. Flat to rolling terrain. Covering some distance. Easy to steady effort. Great day to try and put down 750+ calories. See how the stomach holds up.
Stay hydrated!
NOTES
Total Time: 190 minutes Distance: 81 km
First "outside" ride on the TT bike! Loved it!
Two 750ml bottles of lemonade (400 cals) and 350 calories in Maynards consumed in the first 2:30:00. Ironically, I started to feel the hills and wind in my legs at around 2:50:00. Nothing much else to report except that it was fun to be on the TT bike outside. Beside the fatigue setting into my legs at the end, the sorest body part was my crotch.
I got back to town quicker than I thought.
