SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, August 22, 2021
5 weeks until IRONMAN Canada.
WEEKLY GOAL
Eat, sleep, make a list and check it twice.
COACH'S NOTES
Lots of big days.
Keep your water bottle close by.
Stretch what needs stretching.
Always have snacks close by. Sleep as much as you have time for.
SUMMARY
I feel I like was...
(completed at the end of the week)
SUNDAY AUG 22 ⛅️
Sleep 3 | Fatigue 5 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Open Water swim ~ 3x 10 minutes continuous/steady. R 2:00 between each. Focus on a steady stroke and swimming straight.
Run 30 minutes EASY
NOTES
Total Time: ~40 minutes Swim: ~1800m
Carina and I drove up to Shawnigan Lake this afternoon. The weather was a cloudy but the winds that Victoria was experiencing were non-existant here. I really had no desire to get wet but we had the Carina's paddle board on the top of the car and she really wanted to get on the water. I am thankful that she did.
Once in the water though, everything felt really good. Although I didn't capture the planned workout correctly with my watch, I felt like I could have been in the water for double the time.
MONDAY AUG 23
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
am: Short/direct commute to/from pool. 5:30am: Swim 2500: 3 rounds (100 steady free, rest as needed, 100 steady w/ buoy, rest as needed, 2x 50 Fist drill, rest as needed) 6 rounds (50 steady kick r :20, 100 steady swim w/ consistent turnover and catch focus r :20) 600 continuous/steady @ IM effort or a touch stronger. 2x 50 EASY to cool down.
Pm: Run 1:40. Flat route. Easy effort. Lots of calories
NOTES
Total Time: 60 minutes Swim: 2500m
My head was in a spot with the thought about what's next instead of what's now. I programmed the workout into my watch wrong and halfway through the 600m effort that I stopped. I collected myself and swam a the balance of the distance but it wasn't as coach wrote it up.
Important Participant Information
Dear IRONMAN Canada – Penticton Athlete,
Over the challenging and constantly evolving landscape of the last year and a half, our team has continued to work hard in an effort to create the best race experience and welcome you back to the IRONMAN Canada - Penticton start line. We felt optimistic and had high hopes for the updated 2021 IRONMAN Canada - Penticton race date scheduled for September 26, 2021.
Unfortunately, due to the updated British Columbia Interior Health restrictions for events hosting more than 100 people, we regret to inform you that the 2021 IRONMAN Canada - Penticton triathlon cannot take place on September 26, 2021. The event is now scheduled to return on Aug. 28, 2022.
There's more to that email but needless to say, I am going to need to process and reframe things for me on this journey.
TUESDAY AUG 24
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes EASY
NOTES
Total Time: 141 minutes Distance: 16.75 km
I really wanted to get that run stimulus into my legs so executive decision, I did yesterday's run this evening before dinner.
It was a easy jog out to the end of the Ogden Point Breakwater. I kept things nice and comfortable on the way out and I noticed that my legs were comfortable through the return to the Johnson Street Bridge. I needed a bit more focus on form after that but overall, good run and I am glad that I had "time on feet".
Good stretch before bed too.
WEDNESDAY AUG 25 ☁️
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 3:00 on TT bike. Flat to rolling route (Peninsula is good) 30ish minutes easy. 8x :30 high cadence, :45 easy between each. When ready.... 75 minutes, mostly in the bars, riding w/ "focus". Same as you've done before. Nice steady pressure on the pedals. Easier riding to finish up. **Race day fueling/hydration.
Off the bike: Run 30 minutes EASY. Relax. Run with good form.
NOTES
Total Time: — minutes
I am out of Maynards Peach Fuzz but I packed a Maurten gel and a banana in addtion to the calories in my 3 bottles. I don't see Maynards listed in the Athlete's Guide but bananas and Maurten certainly are.
THURSDAY AUG 26
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Open Water swim...... 5x 2 minutes easy swimming to loosen up. Rest as needed between each. Take your time to warm up. 5x 8 minutes @ IM effort/focus (1 hour effort...maybe a touch easier) r 2:00 after each. 5 minutes easy swimming to stretch out/cool down.
NOTES
Total Time: — minutes
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FRIDAY AUG 27
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes EASY. Any bike you like. Just keep it easy.
Run 45 minutes: 25 minutes easy running. 10x :30 strides, :30 WALK after each. 10 minute jog to cool down. THESE ARE NOT SPRINTS
NOTES
Travel day and check into the Bed and Breakfast.
SATURDAY AUG 28
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Open Water swim.... 5x 3 minutes gradually building from EASY on #1 to 1500 effort on #5. R 1:00 between each. Then when you're ready... 40 minutes continuous. Swimming as straight as you can. Relaxing, breathing, finding your rhythm. 2-3 minutes easy to stretch out/cool down.
Run 40 minutes EASY to cool down
NOTES
Total Time: — minutes
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