IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, August 7, 2022
3 weeks out from race day.
Be consistent EVERY day this week.
Total Time: 14.5 Hours
I feel like I was CHANGING GEARS
12 out of 13 scheduled activities completed, just missing a short ride on Friday; otherwise a really good week. Sleep was on point too.
Early in the week, I felt the 6 hour ride from last Saturday but that effort did absorb quickly.
Less and less news being reported on the Keremeos Creek Wildfire which is promising, however there is now a 50 hectare fire near on Highway 3 and Nighthawk Road (turn off to the US Border, west side of Richter Pass).
SUNDAY AUG 7 ☀️
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Open Water: (No Wetsuit unless the water has cooled off) 4x 2:30 easy swimming to warm up and getting loose. R 1:00 after each. 5x 10 minutes @ IM effort/focus. R 2:00 after each.
Run/Walk: 45 Minutes 10 minutes walking to loosen up after a big day on the bike. Run 30 minutes EASY. Flat route. 5 minutes walking to cool down.
Mobility 20 minutes
Total Time: 120 Mins Run: 5 km Swim: ~3 km
I had to renew the insurance for my SUV so I walked to the broker (11 minutes). From there, I jogged easy on the Goose for 30 minutes. The legs felt surprisingly good although a sore piriformis, turning into sciatica, was felt on the 5 minute walk home.
The weather was warm with a building wind from the north. Maybe it was the heat, or the wind but I wasn't in the mood for more activity. I had a nap early in the afternoon; unknown how long.
Around 1530, Carina and I headed up to Shawnigan Lake where got the swim workout done. No wetsuit and the water was a cool, near perfect temperature. I had a good groove going and the only thing that put a delta into my distance per 10 minutes was the boat wake.
The RCMP pulled over the boat causing the greatest waves and when that happened, my last 10 minutes was as long and easy as my first.
First of the descending set came in at 1:46 and I thought I'd struggle to make each rep faster; it was a bit of effort but no struggle. During the 9th rep of the next set of 100m lengths, I thought it was my 11th (last hard rep) and I put put my best sprint into the last 25m. That knocked a second off my 100m PR (25m pool, touch turns) which is now 1:31.
Before dinner, I set the rollers up outside in the sunshine and pedalled easy for 48 minutes. I was dripping with sweat; perfect.
Like last Wednesday, the weather was dreary and motivation was low. I clipped into a pedal but before I took a stroke, I toppled over. I must really not want to ride today. The paving stones of my driveway left a nice raspberry on my left knee. I picked my sorry self up and pedalled away; time to just get it done.
~9 minutes in, on Douglas Street, I got into the aero bars and once again, riding was fun. I rode the a very typical "Lochside Route" north through to Sidney, turning around at Dolphin Road near the ferry terminal. Effort was steady and I had plenty of time in the aero bars throughout the ride. A bit of a SE breeze pushed me north and the wind all but died for the trip south. Ironically, it was colder the further north on the peninsula than it was in Saanich.
Roughly 1.8L of water and ~90 of Maynards (Tropical Swedish Berries) consumed on the bike.
I set out on for the run in short order. My energy was there and my legs felt good however...
The uncomfortable nervy sensation in my little toe was felt the entire jog (Quadra Street and back). At the Switch Bridge, I stopped briefly to re-tie my left shoe; that didn't help. The bone may have healed but I may be dealing with a nerve issue for the foreseeable future.
I wore my farmer-john wetsuit at Elk Lake. Although it works in the water, it is tight and takes way too much effort to remove. I never shed the pounds this summer for size M. My full sleeve is size ML and if Okanagan Lake is cool enough, that will likely be my go-to-option. The water temperature in Okanagan Lake today was reported to be a very warm 26ºC.
I felt like I had a good open water rhythm going for the 30 minute stretch this afternoon.
Once on the bike, it was calories and kilometres on a meandering but flattish route up the peninsula to Lands End Road with a good amount of time in the aero-bars.
Effort was easy and similar to Wednesday, slight tailwind northbound, cooler temperatures at the north end and no wind for the trip south.
I was home before I knew it, 30 minutes short of the scheduled 3:45 ride time.
The temperature for this evening was around 22ºC. I wore my Oakley ARO7 helmet; comfortable for the pace and terrain without a drop of sweat.
I think I may have nailed my lemonade sludge recipe! For a 1400 calorie bottle:
- 250g of Sugar
- 66g of Western Family Lemonade
- 38g of Maltodextrin
- 300ml of hot water
The above works out to the same 0.8:1 fructose to glucose ratio as Maurten and has ~30mg of sodium citrate from the lemonade crystals. It tasted better than the stuff I had mixed in the past (previously with too much Maltodextrin).