SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, May 8, 2022
16 weeks out from race day.
WEEKLY GOAL
Monitor for COVID symtoms and train accordingly
SUMMARY
Total Time: 12.5 Hours down 3.5 from last week
I feel like I was APPROPRIATELY CAUTIOUS
Apart from skipping the hour scheduled on Tuesday, I got through this week unscathed and hit on every other workout.
The weather is still cold for this time of year though Saturday afternoon eventually turned pleasant.
No COVID symptoms.
SUNDAY MAY 8 🌤
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 1:45. Easy effort. Similar terrain to Victoria 70.3 Race-day fueling and hydration.
Mobility 30 minutes
NOTES
Total Time: 114 Minutes Run: 18.5 km
Pretty common theme, Colquiz River Trail to Centennial Trail, then over to the grounds of Camosun College. The run started slow and stayed slow and easy for the almost 2 hours.
I stayed out a bit longer than was written because I couldn't do math converting 1:45 into minutes. Not that big of a deal in the grand scheme as I was running comfortably slow and had lots of sugar in my bottle today.
Finally some nice late March weather to enjoy!
MONDAY MAY 9 ⛅️
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 4 rounds (50 swim, 50 as 25 fist/25 focus on finish to stroke, 50 w/ 4x sighting. R :20 after each) 4x 50 Kick Descend 1-4 r :10 after each. 3x 500 aerobic/steady w/ continuous turnover and a steady rhythm. R 1:30 after each. 4x 50 EASY to cool down.
Mobility 17 minutes
NOTES
Total Time: 60 Minutes Swim: 2500m
Really good sleep but I am feeling stiff this morning; left lumbar in particular, still being my biggest niggle.
Swim was later in the afternoon. The hardest part was counting to 20 (half the distance equals double the lengths).
TUESDAY MAY 10 🌤
Sleep 6 | Fatigue 4 | Stress 6 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
These can be in any order you like.
Ride 30 minutes easy. Inside or outside.
Run 30 minutes. Easy effort. Flatter route.
Total Time: 0 Minutes
MORNING NOTES
If I didn't have it yet, I am pretty sure I have it now. Head is pounding and I am a bit nasally congested.
It is every I can do to control my emotions.
LATE AFTERNOON UPDATE
Headache cleared after 600mg of Advil at 0330, 400mg at 0800 and some patience.
I felt well enough to work out, but I chose to organize my workshop, clean my TT Bike, pull my wetsuit out of storage and went for a walk to the grocery store (~25 minutes).
WEDNESDAY MAY 11 🌤
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy spin to the pool.
Swim 2900: 300 easy swimming to warm up. 200 w/ buoy and focus on rotation. 4x 50 w/ 4x sighting r :20. 3 rounds (6x 100 @ 1500 effort/focus. R :20 after each. 2x 50 EASY. R :45 after each) 100 extra easy to cool down.
Ride 75 minutes home. Certainly this is a bit longer of a ride after a swim. And the swim isn't exactly easy. Make sure you have plenty of water and a few calories on the ride as well. Want to be well fueled for the rest of your day!
NOTES
Total Time: 120 Minutes Swim: 2900m
Solid sleep last night. I was up in time to swim before work but chose to see just how I am feeling. 25m lane in the afternoon it would be. I did have a whole lane to myself too.
Not much to note from the swim except that my 100m time/effort after a long rest (first of the set of 6) was quick/easy.
The weather was cold and grey and although I did ride to and from the pool, I pedalled in the garage (TT Bike/trainer) for the bulk of my allotted time. Effort was easy.
THURSDAY MAY 12 🌧
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 1:30 on TT bike. Ride 15-20 minutes easy to a hill of your choice (you had a few west of you that worked well in the past) 6x 3 minutes uphill @ 30-45 minute TT effort. Basically....good solid climbing, but 100% ok to continue climbing when you hit the top each time. Even after #6! Easy spin down after each as your recovery. You can take a few seconds at the top as well if you like. Easy spinning to cool down.
OFF THE BIKE: Run 30 minutes. Flatter route. Easy effort. Bring calories. Always best to be prepared.
NOTES
Total Time: 112 Minutes Ride: Indoor
Another good sleep but another crappy afternoon weather wise. Off and on showers and a cold wind from the south; a wind chill of 4°C according to The Weather Channel.
Who knew one can suffer from Seasonal Affective Disorder in the middle of May?
I picked an indoor workout from earlier this spring, put the 2020 IRONMAN Copenhagen race on the screen and did my best to simulate what I was supposed to do on a real hill. Bulk of the time and all the efforts on the aero bars.
I had a bottle with 90g of maltodextrin/sugar mix beside me on the bike and I finished 3/4 of it.
I was immediately into my Escalantes and out the door wearing a trisuit and a cycling jacket for the run. I honestly could have worn a pair of gloves too. Despite the cold, the run felt just ok; I cut it a couple minutes short because the rain was starting to fall again.
FRIDAY MAY 13 ☁️
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 2800: 3 rounds (100 easy swim, 2x 50 Shark-fin r :20 after each) 10x 200 aerobic/smooth w/ buoy. Focused on relaxed and controlled breathing and good rotation. R :30 after each. 4x 50 EASY to cool down.
Mobility 20 minutes
NOTES
Total Time: 53 Minutes Swim: 2800m
Morning check in and the sorest part of my body is my right ankle. My lumbar is less stiff and I am at a greater range of motion before I feel stiffness there.
At the pool, I got to work and things were productive but during the last half of the main set, I hit pause on the watch to empty my bladder; this is a first and probably the product of swimming in the afternoon.
I also had friends at the pool that mean another pause just before the cooldown. I could have called it at 2600m but I swam the cooldown anyway.
I noticed my quads on the commute home; weird as I was using a pull buoy the majority of the time.
SATURDAY MAY 14 ⛅️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 3:30-3:45 on TT bike. Get in the climbs...but a very similar route to the race course. Generally an easy to steady effort with a bit more pressure on the climbs...and a 30-50 minute section that's in the bars and "efficient"
* Fueling often. Hydrating the whole ride.
Off the bike: Run 30 minutes EASY. Flat route. Very easy effort.
NOTES
Total Time: 203 Minutes Ride: 88 km
I started from home instead of driving to Elk Lake first but today was better than 90% of the Vic 70.3 bike course.
Efficient was the name of the game for the trip north; lots of time in the aerobars. With a cool, northerly breeze (10 kph), my speed hovered around the 30 kph mark, heart rate in the 120's.
Although I feel like I've ridden this route a hundred times, today I paid more attention to the route for the best opportunities to grab calories; putting my head into the event at the end of the month.
I rode past my usual pit-stop area on Tatlow Road near the halfway point of the course but couldn't make it past my rest stop at the top of Willis Point Road.
Mental note that it takes me about 15 minutes from the left turn back on to West Saanich Road to the top of the last hill on Oldfield Road; the hardest part of course in my opinion.
RIDE COMPARISON
While not an the exact route, this ride from 11 months ago shows some interesting similarities:
- Average RPM: 85 (identical)
- Average BPM: 120 (identical)
- Avg Respiration Rate: 26 brpm (nearly identical)
- Avg Speed: 25.8 kph (0.8 slower than last year)
CALORIES
My aero bottle filled to ~400ml with 120g maltodextrin, 120g lemonade, 100g of sugar, 3 pinches of salt. Roughly 1200 calories and it was thick. I had to heat it up to get it to dissolve. I had 1.5 litres of plain water in 2 bottles for chasing the sludge.
This was consumed at a fairly consistent rate over the ride (bottles empty on the home stretch along Interurban Road) and apart from the syrupy texture being pretty gross, I had zero GI today.
The run off the bike was done with little delay apart from locking my bike in the garage. I was able to find a comfortable rhythm at 5:20/km pace right from the beginning. On my usual flat, 30 minute out and back route to the Selkirk Trestle, that put me well beyond (1:15) my typical turn around point. I followed up the return trip to log a perfect even split.