IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, December 26, 2021

35 weeks out from race day.

WEEKLY GOAL

Snow on the ground and temperatures below zero. The goal is to take advantage of the time off work and stay active.

SUMMARY

Total SBR Time: 5.5 Hours

I feel like I was BACK TO HAPPY

It was over 11 hours if I include walking and mobility. This week off work was nice and despite Boxing Day, this was my most productive training week in months. My left lumber was sore though I managed it well.

Winter weather with below zero temperatures and snow that stuck.

SUNDAY DEC 26 -BOXING DAY 🌨

Sleep 1 | Fatigue 1 | Stress 1 | Soreness 5
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PLANNED WORKOUT

Option A: MTB ~ 1:30-1:40. Easy effort. Have fun.

Option B: Rollers ~ 75 minutes: 30 minutes easy. 25x :20 high cadence, :40 easy. 20 minutes easy spinning to finish up. Walk/hike ~ 45 minutes.

NOTES

Total Time: 0 Minutes

Despite my left lumbar being locked up, I spent my active time shovelling snow and stretching.

MONDAY DEC 27 🌨

Sleep 2 | Fatigue 1 | Stress 1 | Soreness 4
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PLANNED WORKOUT

OptionAL: Spin to/from the pool.

Swim 1800: 300 easy free, 4x 50 kick D 1-4 r :15. 4 rounds (50 shark-fin drill r :20, 100 aerobic/steady w/ focus on rotation r :30) 6x 100 aerobic/steady w/ focus on rotation. R :15. 2x 50 easy to cool down.

Mobility 27 minutes

NOTES

Total Time: 150 Minutes

The pool was open but the swim was a miss.

My back feels better today but I did sleep in and missed my window to get to the pool. In its place, I walked for 90 minutes to to the top of Christmas Hill with Carina.

After dinner, I did an hour long, Bodyweight Warrior mobility session.

TUESDAY DEC 28 ⛅️

Sleep 1 | Fatigue 1 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Rollers ~ 45 minutes easy.

Run 55-65 minutes easy w/ your buddies

NOTES

Total Time: 100 Minutes

Snow shovelled. Cleared the 4" that fell overnight.

I did a short mobility routine before the run; the idea being to clear any stiffness that might have set in from this morning's shovelling.

The roads, sidewalks, bike path and trail around Swan Lake were covered with different degrees of packed snow and ice. Traction was solved by some well placed sheet metal screws into an old pair of trainers. I did feel a bit worked as the softer snow had the effect as running in soft sand. This run put me over 1200 km for the year.

I rode the rollers in the basement suite and had a bit of the run coverage from Kona 2014 on the TV. Effort was easy.

This was the best day of training in a long time and it felt good to get it done before dinner.

This idea for winter running is courtesy of Sage Canaday and his YouTube channel.

WEDNESDAY DEC 29 🌤

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

PLANNED WORKOUT

Walk 30-50 minutes.

Option A: Rollers 60 minutes: 20 minutes easy spinning. 2 rounds (:10, :20, :30, :40, :50 high cadence on 1:00) 5 minutes easy. 9x 1:00 high cadence, :40 easy. 10 minutes easy to cool down.

Option B: MTB ~ 75-85 minutes. Easy effort.

Mobility 20 minutes

NOTES

Total Time: 43 Minutes

Bit of a headache in the morning (not enough food at dinner last night).

I rode the rollers but stopped 16 minutes short of the scheduled hour; my head was sore.

THURSDAY DEC 30 🌤

Sleep 2 | Fatigue 1 | Stress 1 | Soreness 3
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PLANNED WORKOUT

Swim 1800: 4 rounds (50 easy free, 50 backstroke, 50 kick. Rest as needed) 4x 50 as 25 fist drill/25 swim w/ catch focus. R :20. 6x 150 as 50 steady/form focused/25 w/ higher turnover r :40 after each. 2x 50 easy to cool down.

Run 30-35 minutes easy. Flatter route preferred.

NOTES

Run Time: 31 Minutes   Swim: 1650m

More shovelling this morning and the snow was heavier too.

Made it to Crystal Pool for the swim workout; Carina came with me too. This felt like a regular workout except the lifeguards pulled the ropes for the 50m lanes before I could finish the 6x150 set so I stopped the activity on my watch, reconfigured it for 25m and effectively did a cool down for what I thought was the balance.

I did the ~30 minute run even though this was changed to a walk (read the updated email late). Everything felt good; easy pace just in the neighbourhood on the hard packed, unplowed roads.

FRIDAY DEC 31 - NEW YEAR'S EVE ☀️

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

PLANNED WORKOUT

Pre-Ride: Lower back exercises/Breathing.
Rollers 60 minutes: 30 minutes easy spinning. 10x :45 high cadence, 1:15 easy. 10 minutes easy.

Walk 50-70 minutes.

Mobility 30 minutes

NOTES

Total Time: 120 Minutes

Lower back is a bit better again this morning (stiff but not precarious). No niggles from running yesterday either.

I walked with Carina in the afternoon after doing some chores around the house and I was on the rollers before dinner to complete the day. Great way to wrap up 2021.

SATURDAY JAN 1 - NEW YEAR'S DAY 🥳

Sleep 1 | Fatigue 1 | Stress 1 | Soreness 2
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PLANNED WORKOUT

Pre-Run: Lower back exercises/Breathing.
Run 45 minutes. Whatever is the best footing you can find.

Mobility 30 minutes

NOTES

Total Time: 75 Minutes

I moved more snow in the morning (suite, path to the garage, etc).

The run was on the Goose out to Eaton Avenue and back. Pretty basic run. The wind was cold, the bike path was 99% clean; I had moments were I felt light and moments where I felt heavy.

Mobility completed too. Good end of the week, good start of the year.