SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, May 15, 2022
15 weeks out from race day.
WEEKLY GOAL
To get outside even if we have February weather in the middle of May.
SUMMARY
Total Time: 12 Hours
I feel like I was BATTLING IT
The first half of the week was a struggle.
Motivation was off, the weather sucked and if I re-read my weekly goal, I wasn't in much of a mood to go outside. Things improved toward the end of this week (weather warmed slightly).
Swimming was the bright spot maybe because it is an inside activity.
On Saturday however, the ride on the TT bike was probably the most important workout I've done so far this spring.
SUNDAY MAY 15 ⛅️
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 2:00. Same darn terrain you've been running on. Dirt for as much as possible, and flat to rolling. You're welcome to head to Elk lake and get in a few laps if you like! Effort is EASY. Remember to fuel/hydrate
Mobility 20 minutes
NOTES
Total Time: 120 Minutes Jog: 18 km
Sore ankles and tired legs right from the first step. Fun, just two hours more! I started late hoping to get a weather window and after about 20 minutes, the rain stopped and I was plodding along with the sun actually poking out. I did change my mood but not my pace; really slow today.
Had 300 calories (Gu gels), lots of water (running vest) and zero GI.
I went up to Wilkinson and West Saanich Road before doubling back to Admirals Road; mostly on the gravel surface of the Colquitz River/Centennial Trail System.
I am about 5km or 30 minutes away from making this a lap of Elk Lake (from home).
MONDAY MAY 16 🌤
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 3 rounds (50 easy free, 50 as 25 fist drill/25 swim, 50 fist drill, 50 gradual build easy to strong. R :20 after each) 4 rounds (50 Shark-fin r :20, 150 aerobic/smooth w/ focus on rotation r :30) 4 rounds (50 gradual build to strong r :30, 200 aerobic/smooth r :30) 2x 50 EASY to cool down.
Mobility 27 minutes
NOTES
Total Time: 55 Minutes Swim: 2500m
Another good session in the pool. Bi-lateral breathing is slowly becoming more repeatably natural. I once believed that I needed the 50m lane only to progress but I was in the water today when it dawned on me that the more frequent micro-breaks I get at the turns are opportunities to reset posture (feel horizontal) and feel where my feet need to be.
Legs (quads) tired on the bike ride home.
TUESDAY MAY 17 ☁️
Sleep 4 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 50-60 minutes easy w/ your group. Trying to get them to run a bit shorter than usual. And...avoid the big speed up at the end. Just an easy run in on this one. I imagine your legs will still be a bit tired from the weekend.
Ride 45 minutes EASY. Trainer, rollers, or cruising the flats on the MTB. Whatever the weather provides.
NOTES
Total Time: 41 Minutes Run: 6.35 km
Worked to passed midnight last night (scheduled); slept in until 0730. That became a rough afternoon for the run.
Heart rate was way high to start, legs were heavy and I stopped to take my pulse manually to confirm the number on my wrist. That was enough to calm things down and I plodded on.
I got to another hill on Selkirk Avenue and same thing repeated. My legs were labouring and my watch said I was 158 BPM and climbing. Again, I walked for a bit before turning for home and calling it a day.
WEDNESDAY MAY 18 🌦
Sleep 4 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy spin to the pool. Swim 2800: 300 easy swimming. 200 swim w/ buoy. 100 steady kick. 200 as 25 strong/25 smooth. 3 rounds (10x 50 Strong/high turnover....Theoretical 1000 meter race pace...not quite 750 effort! r :20 after each. 100 SUPER easy. Rest all you need) 2x 100 super easy to cool down.
Ride 80 minutes EASY. Whatever route you like
NOTES
Time: 130 Mins Swim: 2800m Rollers: 60 Mins
Up early and drove to the pool to make it there for the 0530 opening.
I was able to have a free lane through to the second of three rounds of the main set. I was pushing through pretty well (comfortably hard) on the 50m lengths too. Some congestion came into play but overall, this was a super workout.
Batuhan was at the pool this morning and before the cooldown, he shared some of his recent experiences at St. George; cool!
Winds of 40 km/h gusting to 70 through this evening had me in the garage on the rollers. The graphic below says it all about the weather:
THURSDAY MAY 19 🌦
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Ride 75 minutes on the TT bike....20-30 minutes easy... 30 minutes, mostly in the bars... with a bit of pressure on the pedals. Not "hard" but around what you might hold for a 1/2 IM. So good focus and riding fairly quickly...but rolling along to do it. 15-20 minutes easy to cool down/finish up.
2nd: Off the bike: Run 45 minutes EASY
NOTES
Total Time: 125 Mins Bike: ~34km Run: 7 km
I combined a shopping trip at Oak Bay Bikes with my ride late this afternoon; going (generally) with a decent wind on the way there and into that wind on the way back. Sunny most of the day and I was rained on along Dallas Road coming back. It made me pedal the little bit harder to ride away from that rain cloud.
My right ankle was a bit bothered at the start of the easy run. Jogged along the Gorge Waterway under sunny skies; that rain cloud gone and happiness returned.
Bean burritos for dinner and no television tonight.
FRIDAY MAY 20 🌤
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2700: 200 easy free, 200 w/ buoy, 4x 50 steady kick to warm up. Rest as needed. 8x 50 D 1-4, 5-8 r :20. 1500 continuous/smooth w/ 2x sighting per 50. 4x 50 EASY to cool down.
Mobility 22 minutes
NOTES
Total Time: 55 Minutes Swim: 2700m
Good sleep last night; I woke feeling refreshed. Broke 3 PRs in the pool with the 1500m set.
SATURDAY MAY 21 ☀️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 2:30 on TT bike: Warm up ~ 30-45 minutes. Get the legs spinning. Then...
60 minutes, mostly in the bars, with a descent amount of pressure on the pedals. Similar to what you plan to do for the race, or even a touch harder. Then it's back to EASY spinning to finish up the ride.
- When going harder: Try to eat/drink while going harder. Try to stay relaxed and efficient.
Off the bike: Run 60 minutes. Flat terrain. Easy effort, but find your rhythm and breathing
NOTES
Total Time: 220 Mins Ride: 72 km Run: 9.7 km
The ultimate question of the day was how would my lumbar handle being in the bars for an hour with a bit of urgency at the crank. The sad answer is it didn't.
Pretty standard 46 minute spin up to Mount Newton X-Rd with time in the aero bars. Once there, I hit the lap button on the computer and began to a controlled push for the next 60 minutes. Fun two loop circuit up to the roundabout at Tulista Park, then back to the McTavish Overpass through to the last roundabout at the airport, and from there back to Mount Newton. The roundabouts where taken heeled over, not losing much speed; no stopping being the key. Wind was odd as the small waves on Bazan Bay indicated a NE direction but wind was felt (and sounded) more southerly.
My lumbar became achy after 20 minutes and I fought it on the way south to Cy Hampton Park; then ache subsided and my back felt a better through to my turnaround on Lochside.
Unfortunately, that didn't last and I began fighting that lumbar again, especially on the second trip west to the airport. I sat up looking for a bit of relief at my last trip over the the McTavish Overpass. I saw that I had less than 8 minutes to gut out the ache and I did just that.
Legs and lungs over 60 minutes? Excellent.
Do I have a glaring weakness to work on? Absolutely.
I spent a good amount (but not all) sitting up and pedalling easy back home.
Lemonade and maple syrup for calories steady throughout the ride (and 60 minute effort).
I took the time to stretch before heading out on the hour run.
No issues or niggles and my lumbar does not feel aggravated in anyway by running. I took things easy on a loop along The Songhess, found a nice, comfortable spot plus had a Maurten gel at 25 minutes (no GI).