SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, February 7, 2021
33 weeks until IRONMAN Canada.
WEEKLY GOAL
I am starting this week on tired legs and that's ok. I will get a reprieve next Sunday but until then, it is work, workout, eat and rest.
SUMMARY
I feel I like was STAYING CONSISTENT
Although my cumulative training time was lower than last week, I felt like I was in the same groove with the daily workouts. The week started with fatigued legs but got better as the week progressed. I did have an extra swim session on Friday that felt like I was pushing it.
The week ended with a late winter storm that has Victoria blanketed in snow.
SUNDAY FEB 07 ☀️
Sleep 3 | Fatigue 5 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 1:40. Flat to rolling terrain. Stay well fueled. Keep it easy. Cover some ground!
Mobility: 24 minutes
NOTES
Total Time: 103 minutes Distance: 16.6 km
Even though I slept well last night, my start to the day was pretty stiff and sore; mostly my quads but not exclusively. I did a stretch routine before jumping in the car with Carina. She dropped my off at Mount Newton X-Road where I started my jog home.
I may have been making my way south through the countryside, but I was stuck in heavy leg city from start to finish today. Ironically, walking (to time the light the Royal Oak crosswalk) proved to be a sorer experience than just plodding at 6:10/km pace.
If the name of the game is to learn how to run on tired legs, then the 10 miles of today's run was money.
200 calories mixed in a 500ml bottle was finished in a litter over an hour.
I do have options to make the back half of this route hillier but I will save that for another day. I walked the last 600m home.
SAANICHTON TO SAANICH
MONDAY FEB 08 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
7:30am: Swim 2200: 200 easy swim, 4x 50 kick D 1-4 r :20. 100 easy swim. 4x 50 w/ buoy D 1-4 r :20. When ready......16x 50 Odds: Strong/best form/good turnover, Evens: Relaxed/smooth/Easy r :20 after each. 2x 100 steady kick. Rest as needed. 500 continuous/steady to finish up.
Mobility 15 minutes
NOTES
Total Time: 57 minutes
Up and out the door early for my first swim back at Crystal Pool in almost a year.
Lining up outside the facility before 0730, there was some triathlon swag being sported; an HPR Jacket, Vic 70.3 Hoodie, etc. The pool had a Fast, Slow and Continuous Lane to self select from. There were genuine fast swimmers in both the Fast Lane and the Continuous Lane.
Apart from maybe one or two people, the Slow Lane was people swimming closer to my level.
I felt better than I thought with the change to 50m lengths but the 2x100m kick near the end of the workout bordered on torturous given yesterday's run.
The watch recorded me 50m long but I corrected it manually afterwards. Here is a pretty chart that says I was in the water:
15 Minute Full Body Mobility Routine was done at the end of the day. My neck is super crunchy and stiff on the sides.
TUESDAY FEB 09 ☀️
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 70 minutes: 12 minutes easy riding. 2 rounds (:50, :40, :30, :20, :10 high cadence increasing from :50 - :10 on 1:00) 3:00 easy. 8x 2:30 @ a pace you could hold for 30-40 minute, 2:30 easy spinning after each. 5 minutes extra easy riding to cool down.
Run 30 minutes flat and easy. Can be off the bike or earlier/later in the day. Ideally NOT before the bike.
NOTES
Total Time: 100 minutes
I had a restful sleep last night and my first steps of the day were less stiff than the past couple of days.
I set up the trainer for the workout on the bike with the idea of doing the cadence and 2:30 reps in the aero bars. I did have to stop briefly to tighten a spindle nut on the rollers.
The workout was done by feel and the looking back on my heart rate data, it didn't look like I was working at all. My legs felt differently about the exercise; there was a good burn in the quads when it was time to turn a crank. The low heart rate could have something to do with pedalling in a much cooler garage; who knows?
The run was not right off the bike but it was before dinner. I felt much better than on Sunday as I jogged to the trestle and back. Maybe I was just imagining this but I swear that I could feel the foam in my show get harder the longer I was out in the minus degree weather.
I found a tender spot high up on my left calf with a lacrosse ball tonight.
WEDNESDAY FEB 10 ❄️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
7:30am: Swim 2400: 2x (150 easy swim. 3x 50 fist drill r :15) 50, 100, 150, 200, 250, 300, 250, 200, 200, 150, 100, 50 steady swimming. r :30 after each. Do both 200's with a buoy. Remainder of the entire swim is normal swimming. **Final 50 is super easy as a cool down.
Run 40 minutes flat and easy
NOTES
Total Time: 60 minutes
Up early this morning and happy to score 3's across the board to start the day.
The swim went ok overall. I was a bit behind getting to the pool hitting traffic lights on the was to Crystal Pool. I was dreading doing the fist drill in a 50m lane but it was fine. My biggest issue was the sting from using a bit too much baby shampoo in my swim googles.
I missed counted the 300m rep and swam and extra 100m. I was paying attention to other swimmers and my own effort that I missed the buzzing from my watch telling me that I can stop when I reach the next wall. I was pretty tight on time this morning too as I was just starting the final 100m when the announcement over the PA system came on to "get out of the building."
I was able to get the 40 minute easy run in just before dark. I jogged the bike path to the trestle and back (same as yesterday), plus a bit more to get to 40 minutes. I did have an acute but very brief twinge in my right Fibularis Longus Tendon (behind the ankle bone) around the 39 minute mark.
THURSDAY FEB 11 ☁️
Sleep 3 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes. Easy spinning.
Mobility 30 minutes
NOTES
Total Time: 0 minutes
60 minutes on the trainer but I put a touch more effort in than "easy".
I was a bit concerned (and I know I shouldn't be) with the low heartrate number from the workout on Tuesday. I don't have a powermeter and I am still dialling in RPE for indoor riding.
53g of lemonade with a touch more salt in a 600ml bottle downed before the 50 minute mark.
I listened to an episode of "The 99% Podcast" with a video (on mute) of Kona 1997 on the screen. The same era that Peter Reid would blow by me on local training rides here in Victoria.
FRIDAY FEB 12 ☁️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 45 minutes: 20 minutes easy running. 12x :30 strides, :45 easy jog after each. 10 minutes easy running to cool down.
5:30pm: Swim 2250: 9x 100 swim, gradual descend 1-3, 4-6, 7-9 (1: Easy, 2: Focused/relaxed, 3: Focused/touch of added tempo) r :20. 8x (25 building swim, 25 strong swim, 25 steady kick w/ board r :15 after each) 150 very easy to cool down
NOTES
Total Time: 92 minutes
I slept in this morning and my feet were oddly sore when they hit the floor. Odd because I didn't run yesterday.
The run this afternoon felt pretty good for the most part. If anything was holding me back it would have been some slight tenderness in my right ankle. I wasn't held back though because I did an extra stride (counting to 12 is hard apparently).
The swim on the other hand was heavy arms, heavy shoulders. I didn't complete the full workout and called it a solid week of swimming at 1900m. Having booked the "Bubble Lane" for Carina and myself, I was able to set my GoPro on the bottom of the pool and record a bit of video; needless to say, I am humbled with what I reviewed after dinner.
SATURDAY FEB 13 ❄️
Sleep 2 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Winter Storm Warning: Greater Victoria
Significant amounts of snow are expected.
Pacific moisture associated with an approaching frontal system will collide with the arctic front along Vancouver Island. Snow at times heavy will begin around midnight and last through Saturday morning.
Total snowfall amounts of 10 to 25 cm are expected with the higher amounts occurring closer to Juan De Fuca Strait. In addition, strong easterly winds will give areas of poor visibility in snow and blowing snow.
PLANNED WORKOUT
Ride 2:15 on the MTB on one of Goose/Great trails or a road/TT bike on flatter roads. Nice steady ride. Fueling shouldn't be too big of an issue, but always good to practice.
OTB: Run 45 minutes. Hilly route. Yes, a bit longer run and the hills will add some intensity.
NOTES
Total Time: 128 minutes
I woke up feeling mentally rested but my body reminded me that I did strides before a swim yesterday. Looking out the window and it looks to be a foot of snow on that fell overnight. I spent almost two hours clearing paths with the shovel before getting into the garage for an indoor ride.
I prepped a little bit of a different recipe for a bottle this afternoon. I mixed a total of 90g of sugar and lemonade (3:1) then a pinch of sea salt into a 750ml bottle. I also brought a can of Red Bull, a bottle of water and bag of Maynards Fuzzy Peach candy to the garage with me. Everything liquid was consumed with what I guessed be between 200 and 300 calories in candy. Zero GI and the flavour of the modified lemonade complimented the candy way better than what I was mixing previously.
I rode the rollers for the first hour and 40 minutes. In and out of aero bars and short breaks roughly on the 10 minute marks to drink and give relief to a blood starved region.
When I stopped to set up the trainer, it took me just over a minute to pop the front wheel off, clamp into the rig and get going again. I hit the lap button to mark the difference in the work out.
Effort was easy to steady over the course of 2:15 with 2:08 of moving time at the back wheel.
RIDE HEARTRATE CHART
There was no chance of running today. I picked my neighbour off the street earlier when he fell walking in front of my house.