SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, May 1, 2022
17 weeks out from race day.
WEEKLY GOAL
Back to layering on the cake.
SUMMARY
Total Time: 16 Hours
I feel like I was ON CRUISE CONTROL
Biggest week of the year and I didn't really notice it until I added it up after the ride on Saturday.
Lumbar was tighter and more sore and my ankles started to complain after the run on Tuesday. This is still manageable but something to pay attention too. In fact, I genuinely feel that if I can sort out my lumbar, my cycling fitness is about to make a positive jump forward.
Before I get to far ahead of myself though, I have COVID in the home and will need to self-monitor next week.
SUNDAY MAY 1 ☁️
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 3:15 on MTB or road bike. Make sure you have a few hills in the mix. Great trail, riding at the Dump and a mix of hilly roads around town, the goose....they all work. Or you could ride Munns/ect on the road bike. Main focus.....Ride 3:15, make sure you get in some time heading uphill. Fuel early. Fuel often. Goal is to come off the bike well hydrated (needing to pee is a good goal) and well fueled.
Off the bike: Run 45 minutes EASY and FLAT
NOTES
Time: 225 Minutes Ride: 70 km Run: 5 km
I revisited my MTB to finally figure out what is up with the freehub binding. After playing bike mechanic for way too long, my best guess is that a $3 axle spacer is worn.
My mood wasn't the best this afternoon.
ROAD BIKE TODAY
I read "a few hills in the mix" and set off for a hill that I haven't pedalled up since 1997 (a long time ago in a galaxy far, far away). Finlayson Arm Road from the park, over the top to Millstream Road was the first challenge of the day. I took my time getting out to the base (about an hour) before visiting my old friend. The road is in terrible shape though not a big deal while winching myself up at a snail's pace.
Actually, I didn't struggle as much as I thought. My lumbar (both sides) were angry from the extra torque but they calmed down before the end of the descent.
Once on Millstream, I headed up to Ross Durance Road, then made my way to the Lochside area via Brookleigh Road. From Royal Oak Drive, I headed back out West Saanich Road to Interurban thinking that should get me close to the 3:15 time for this ride.
Either the clock in my head is off or I was feeling better than expected, I got back to "town" quicker than I though I would. I made up for the extra time by taking a spin out to the hospital before finishing up.
This was a 3 pee ride (5 if you count before leaving and once back in the door).
The run was a standard route out to Quadra Street on the bike path. I was pressed for time and the run was 32 minutes instead of the full 45. My legs didn't come around until Swan Lake and I knew dinner was on the table getting cold while after the turn around.
Solid late afternoon/evening of exercise and even though I was short on the ride and run, I felt like I got good stimulus into my legs.
MONDAY MAY 2 🌧
Sleep 4 | Fatigue 4 | 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 2500: 4 rounds (100 easy swim r :20, 50 easy swim w/ buoy r :20) 2 rounds (100 easy swim r :20, 50 steady kick r :20) 7x 200 aerobic/steady Odds: w/ buoy, Evens: Swim r :40 after each. 4x 50 as 25 backstroke/25 easy free to cool down.
Mobility 25 minutes
NOTES
Total Time: 57 Minutes Swim: 2500m
Carina was off to the airport at 0500 and instead of going the the pool, I went back to bed.
I swam in the afternoon with a 25m lane all to myself. In isolation, I had more than 2500m in me today. Big picture is there is a lot of Sunday in my quads left to recover from.
Left lumbar was noticed today; not precarious, just noticed.
TUESDAY MAY 3 🌦
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run w/ buddies. 70 minutes, easy effort...w/ a short build of 10-15 minutes towards the end. Really try to get them to go the whole 70 minutes. And if you need, bring some calories on the run.
Rollers ~ 30 minutes EASY. Nice and easy.
NOTES
Total Time: 102 Minutes Run: 12 km
Windy, light showers for the run this afternoon. It was the regular crew for a typical Tuesday run. Just how it was written up; easy pace out to Colwood and a slow build from there. I paced the group along the Gorge Waterway at ~5:25/km with a couple hills between there and the 12km finish at Tillicum Mall.
On the TT Bike (set up on the trainer) on the aerobars for 30 minutes before dinner.
WEDNESDAY MAY 4 🌧
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: 4 rounds (100 easy swim, 50 fist drill, 50 swim w/ 4x sighting r :20 after each) 6 rounds (250 @ 1500 effort/focus r 1:00, 50 EASY r :30) 2x 100 EASY to cool down.
Ride 60 minutes easy on the way home. Any bike and terrain you like. Just keep it easy.
NOTES
Total Time: 142 Mins Swim: 2800m Ride: 30 km
Skipped the ride to the pool (raining) with the intension of riding afterwork.
In the pool, I did my best to tune into the 250m distance; long enough to feel a fade, short enough not to settle into too easy of a pace. There was lane congestion this morning that affected some of my numbers and I worked through the feeling of frustration pretty quickly after being held up too; controlling what I can.
Unlike Monday where I felt like I could swim forever, 2800m was about my limit this morning.
I do feel a bit dinged up from yesterday; left ankle (anterior) mostly. Maybe the old Escalantes @628 kms are no longer up for that kind of finish to run. I was also able to isolate a hotspot above (top of) my left lumbar.
After an easy (but cool) spin clockwise around the waterfront, a niggle (soft tissue, anterior, right ankle) flared up. This is a niggle that I have had plenty of experience with during marathon training phases in the past.
THURSDAY CINCO DE MAYO 🌧
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 60 minutes. Flat route. Easy effort. Get on some dirt if you can. And really do aim to keep this one EASY. — Mobility 23 minutes
NOTES
Total Time: 60 Minutes Run: 9.6 km
No longer feeling an issue in my left ankle but the soft tissue of the right ankle is a concern. That is just throughout the day.
After work I set out for the run. Pretty much every muscle and tendon from my hips to my feet had a gripe at some point with what I was attempting to do. Fatigue in my calves, heels, that right ankle during the first bit, heavy legs (quads) through the majority of the route. Hip flexors at one point.
This was practice for the point during the 70.3 when I'll work through something very similiar.
FRIDAY MAY 6 ☁️
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 3000: 2 rounds (100 easy swim, 50 gradual build easy to strong, 50 as 25 easy/25 strong, 50 as 25 strong/25 relaxed r :20 after each) 2 rounds (4x 50 Strong/Fast r :30, 100 EASY. R :45) 3x 600 continuous/aerobic/smooth. r 1:00 between each. 2x 50 EASY to cool down.
Ride 60 minutes EASY on the way home.
NOTES
Total Time: 118 Minutes Swim: 1600m (38 mins)
Complete shit show at the pool today. Another swim club has booked lanes until August and there is no way to be productive after 0615. I left a complaint at reception on the way out.
I rode easy for an hour-ish, to King George Terrace, along the waterfront, then out to The Nest Café. I picked up a snack then headed home just before the rain returned.
Ankle (right) is less tender this morning and my lower back is tight too.
SATURDAY MAY 7 🌤
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 4:00 on the TT bike.
Flat to rolling terrain. Aka: Victoria Flat. Eating early, eating often. Looking for a minimum of 3 bottles on the ride (2.2 liters) More is certainly ok with me. Minimum of 900 calories. 1000-1200 is probably a better goal. Effort is easy to steady. Never super hard, but certainly ok to have a few long sections in the bars putting some decent pressure on the pedals.
NOTES
Total Time: 240 Minutes Ride: 105 km
Very Windy.
I started on the southern section of the Victoria 70.3 course and followed it through to the back side of the airport. Not much time on the aero because of wind and traffic, but I jumped into the bars when it was safe. The wind made things particularly sketchy along the exposed Patricia Bay section of West Saanich Road.
On Wallace Drive, I noticed an older couple walking their dogs on long leads (basically free). One dog noticed me and decided to attack. I yelled, very aggressively, at this charging animal; it wasn't expecting my reaction and stopped in its tracks.
My reaction was focused at the dog but very much intended for its owner. As I pedalled on, I realized that response for what it was. About 2 hours of riding, focused on the wind and not staying on top of the sugar. I worked to get myself topped up for the ride back to town.
Along Interurban Road, I knew I'd have another hour to pedal and I thought about which Gas Station I could pedal to for a bottle refill. I decided the best place was home! I rolled in for a quick bio-break, filled up a bottle, and swapped to my TT bike for my road bike bike. At hour's ride up to Langford and I was done.
