IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, June 5, 2022

12 weeks out from race day.

WEEKLY GOAL

Patiently build time while the pinkie toe mends

SUMMARY

Total Time: 12.75 Hours (NO RUNNING)

I feel like I was CAREFUL

Almost a 13 hour week without running or walking. My toe is still sore and feeling precarious. Walking barefoot is fine, anything with a shoe is still bothersome. I almost went for a test run on Friday but simply wearing running shoes in the house for an hour or so made me realize that it may be too soon.

Solid week in the pool for a total of 8400m and I was on my Rocky Mountain for the first time in a long time. Commuting with that bike to and from the pool adds effort and I took it up Scafe Hill on Tuesday for some "off-roading".

SUNDAY JUN 5 🌧

Sleep 2 | Fatigue 2 | Stress 2 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Trainer (yes, that is correct) 90 minutes: 45 minutes easy riding to start. 20x :30 high cadence, 1:00 easy spinning. 15 minutes. Easy riding to finish up.

Mobility 55 minutes

Optional: Grass/Barefoot walk ~ 5-30 minutes. If pain in the toe, stop.

NOTES

Total Time: 90 Minutes   Bike Workout: rollers

I propped up the rear rollers to get my bike closer to level. That helped with the pressure felt from the session yesterday. If I was paying attention, I would have set up the trainer instead.

Half of the first 45 and most of the last 15 minutes were on the aero-bars and I was on the base bar for the cadence reps.

MONDAY JUN 6 ⛅️

Sleep 3 | Fatigue 2 | Stress 3 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Swim 2800: 200 easy free. 4 rounds (50 steady kick r :10, 100 aerobic w/ focus on steady turnover :20) 16x 50 as 1-3: Aerobic/smooth, 4: FAST/high turnover. R :20 after each. 100 EASY. 5x 200 aerobic/steady w/ buoy. R :30 after each. 2x 50 EASY to cool down.

NOTES

Total Time: 60 Minutes   Swim: 2800m ←solid

I woke up feeling rested but slept in an awkward enough of a position that my back is tight this morning.

TUESDAY JUN 7 🌤

Sleep 4 | Fatigue 2 | Stress 3 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Any bike you like. 1:30-1:45. Easy riding. A few rollers are ok, but no major hills. Looking to keep the pressure on the toe...LOW.

Optional: Grass/Barefoot walk ~ 5-45 minutes. If pain in the toe, stop

NOTES

Total Time: 95 Minutes   Ride: 24 km   ↑↓394m

Took half of an allergy pill before bed and that wrecked my sleep; won't do that again.

I took the Rocky Mountain for a spin up and over Scafe Hill, with a bit of single track for good measure. I feel like the bit of hill work, plus the extra it takes to pedal the XC bike vs the Road/TT bikes was good stimulus for the time invested.

The joint around my pinkie toe feels tired.

WEDNESDAY JUN 8 ⛅️

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Easy spin to/from pool.
Swim 2800: 300 easy free to warm up. 4 rounds (50 Shark-fin r :15, 50 Build to strong r :20, 50 as 25 fast/25 EASY r :25) 7 rounds (200 @ 1500 effort/focus r :20, 50 EASY r :30) 3x 50 as 25 back/25 free to cool down. Rest as needed.

Mobility 25 minutes

NOTES

Total Time: ~80 Minutes   Swim: 2800m

Woke up (late) with a tight lumbar and not feeling rested, frustrating.

If I was listening to my body, I would have gone down for a nap this afternoon, but there really is no option to bump today's swim until tomorrow with another 2900m scheduled for Friday. After work, I jumped on my mountain bike and pedalled to the pool.

First 300m proved to have fatigue in my lats but I found a bit of a rhythm after that. I messed up the 7 x 200m rounds by swimming just 25m easy in between. I caught my mental gaffe on the seventh rep and after the "cooldown", I ripped off another 150m to make up the shortfall.

Overall, this may not have been the swim that I had on Monday, but I had moments during the 200m sets where I was feeling good. 2pm is still the best time to swim at Crystal Pool as far as lane space is concerned.

Noted before leaving the pool, my pinkie toe and surrounding area are tired and a bit sore after the swim today.

THURSDAY JUN 9 🌧

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Any bike you like.
1:45-2:00. Easy riding. A few rollers are ok, but no major hills.

Optional: Grass/Barefoot walk ~ 5-60 minutes. If pain in the toe, stop

NOTES

Total Time: 108 Minutes   Ride: rollers

Better sleep last night though I am in the depths of hay fever season (typically starts in May).

I set up my bike computer to alert me every 15 minutes to give me a timed, one minute off the saddle and water break. This and the fact that I have the rear rollers shimmed up works to make the saddle time less pronounced.

I watched a bit of the 2021 IMC race and a bit of the 2021 IM Frankfurt race (men's bike).

FRIDAY JUN 10 ⛅️

Sleep 4 | Fatigue 3 | Stress 2 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Easy spin to/from pool.
Swim 2900: 3 rounds (100 easy swim, 100 steady kick, 100 swim w/ buoy. R :15 after each) 4 rounds (50 Paddle-fist r :20, 300 aerobic/steady w/ focus on catch and rotation r :45) 4x 100 slightly higher effort than the 300's. R :20 after each. 2x 50 easy to cool down.

Optional: Walk or possible run. We'll see. Don't expect a run, but it is possible.

NOTES

Total Time: 65 Minutes   Swim: 2800m

Weird moment riding on Douglas on the way to the pool this morning; some deranged guy thought he'd attempt to tackle me on my bike.

In the pool, got the first 900m done before the swim clubs arrived (50m lane all to myself). Lane congestion afterwards was okay this morning.

SATURDAY JUN 11 ⛅️

Sleep 2 | Fatigue 2 | Stress 2 | Soreness 5
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Ride 3:00 on TT bike. Whatever terrain you like, but might as well head up Observatory a few times (I believe it's back open, and we haven't discussed it) Stay well fueled. Generally an "easy" effort. Spend as much time in the bars as is comfortable.

Mobility 30 minutes

NOTES

Total Time: 185 Minutes   Ride: 80 km

Solid sleep last night but my pinkie toe is still a bit bothered.

Took half a Reactine allergy pill before doing some yard work today. That held off the congestion/sneezing over the course of the day but motivation to ride became an issue as the day wore on.

Finally, I put 70g of lemonade mix into a aero bottle, filled up two more 750ml bottles with water and headed up the Saanich Peninsula.

Pretty standard fair for the ride, in and out of the aero position (more in the beginning, a little less during the final hour). A bit of a tailwind on the way north but once in Sidney, the wind had stopped and there were showers present. Land End Road was a wet and rainy experience.

The trip south dried out pretty quickly.

First time ever, a bee flew into and got lodged in my left ear. I was pretty freaked out as I was in the aero-bars, north of 38kph and that little guy was probably going the same from the other direction. My first attempt to flick him out of my ear failed and he was still stuck after a couple violent head shakes. My second attempt to dig him out proved fatal, for him, as I heard and felt the squish of his body turn into wet mass of goo.

Kinda gross.

I felt pretty good racing past the airport in the aero position after a couple hours of riding, fatigue in my lumbar started to build while heading for home. An expected headwind turned into a descent crosswind (westerly) for the most of the trip south.

My pinkie toe went numb later in the ride and was sore after taking off my shoes.