IRONMAN TRAINING 2021
Week beginning Sunday, August 15, 2021
6 weeks until IRONMAN Canada.
Important Bike Week.
I feel I was ON THE EDGE
Smashed out my biggest Sunday to Saturday week with over 19 hours of training. For that, I am estatic, grateful, stoked.
I woke on Saturday to learn that the unvacinated have put Ironman Canada 2021 in real jeopardy. Infuriated, incensed and apoplectic is how I ended the week.
SUNDAY AUG 15 ☀️
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Ride 4:30++ I'd rather you ride 4:45 than 4:15. Over 5 hours is probably a bit too much.
- Steady effort all ride.
- Start your fueling early. Stay consistent.
- Stop to refill bottles earlier rather than later.
- Get in a few steady/longer climbs
Moving Time: 290 minutes Distance: 125 km
Left home about 45 minutes after a big blueberry pancake breakfast.
The weather was near perfect with a building easterly that gave me a push out to Langford. There was a stop for a quick bio-break at before Goldstream Park and the ride up the Malahat. Pace and effort were on point as it was my usual hour to the site of the old Dutch Latch.
This morning I continued past the summit and took the highway right into Mill Bay. From there, I followed Telegraph Road to Cherry Point. That easterly was really starting to blow as there were whitecaps on the ocean. I was a past the 2 hour mark and started making my way up to Shawnigan Lake and the push back south.
I was feeling good through the third hour, winching myself up the south end of Shawnigan. I stopped at the entrance to the Goldstream Heights subdivision for another quick pit stop. I contemplated heading up the subdivision but the way the wind was blowing, I decided to head back to VIctoria and put the extra mileage on once back in town.
3 bottles with 100g of lemonade mix, 2 Maurten gels (one caffeinated, one regular), a packet of Reboost Maple Syrup (100 calories) and ~200 calories of Maynards (14 pieces). I had a packet of Maurten 320 crystals with me but while stopped for water at Masons Beach, I spilled an unknown quantity on the ground.
So ~1700 calories accounted for. Interestingly, my Garmin bike computer called this ride a 1700 calorie ride.
I wore my Castelli tri-suit. It worked even though it still feels long in the body. Undercarriage felt like it should after a 5 hour ride but nothing chafed.
I wore my Rudy Project Wingspan. Who knows if it worked (tail sits 3.5 inches above my back) but I had no neck issues on the bike. Air moving between the ear covers and my head is noisy.
I ran with my tri-spoke race wheels because it has the 12-28 cassette on the rear wheel. It was interesting to feel the difference in how it catches the wind. I feel the pressure of a passing vehicle just before being passed. I could almost tell the difference of the shape of the car/truck before it comes into my peripheral view.
Getting home, I felt pretty good. Good enough that if I had to go for a jog, could I? Absolutely.
Once at the pool, I lost a bit of time with the chit-chat that I am going to have to eliminate if I am going to get ~3000m in during the time available.
Once in the water, I felt pretty good however, I cut the last of the 5 rounds (300m) short knowing that I needed to get the 700m effort in. That was completed in 13:48, average pace of 1:57/100m. I thought I was moving better that that through the water but if I look back through my history in Garmin, I was on track to beat my 750m PR so...
Total Time: 210 minutes Vertical: 3,070 feet
Worked didn't end at noon, I was pushed through 1430 and if I didn't put my foot down, I'd still be on the keyboard.
Despite work's intrusion, I got the scheduled work done and judging by how the run went, I am thinking today's training was nailed.
I set off and mostly followed a ride I did on August 2, 2020. The route took me to the back side of Willis Point, over Ross Durrance then up and over the Bear Mountain subdivision.
So I hit my elevation goal but I did not do it on the TT bike. I noticed some play in its headset before heading out. Instead of losing time that I didn't have adjusting a proprietary headset, I jumped on my road bike and went to work.
Calories consumed included ~280 calories of Maynards, a bottle of caffeinated Maurten 320 and I got through half a bottle of my lemonade mix (~150 calories); estimating 300 calories per hour during the ride.
There was a time climbing up the back side of Willis Point Road that required some "esophageal dexterity" (heart rate was north of 155 at the time) but other than that, I put down calories when I could throughout the ride.
I felt pretty good in general on the bike this afternoon. I was feeling it on the last push up and out of the Bear Mountain Village though.
Once home, I changed into my run kit, grabbed my unfinished bottle of lemonade and a Maurten gel and headed out for the run. I stayed focused for the entire run and found a real happy spot on the back half of run. That might have been the gel that I started at the 20 minute mark.
I was effectively running my pre-covid marathon pace without much effort for the entire hour.
I bit of a twinge in my left hamstring but it was brief.
Just like on Sunday, I headed back up the Malahat to ride the South Cowichan Valley. Nearly the same route except I included Bamberton and replaced Cherry Point Road with Kingbourne Road. New PR for Total Accent on the bike at 1609m too; cool.
3 Bottles of lemonade (90g each), 300 calories of Maynards and 2 caffinated Maurten gels for just ~1100 calories.
I had energy to run well off the bike. I ran in the trisuit too, it was fine.