IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, August 21, 2022
RACE WEEK
WEEKLY GOAL
Get myself to Penticton ready
(focus on only what I can control)
SUMMARY
Total Time: 6 Hours
I feel like I was READY A WEEK AGO
Bit of a busy week with Carina's family visiting from Germany, a visit with my family in Osoyoos on Thursday, packing for a triathlon, the drive to the Okanagan.
Through all of it, we got to Penticton with a bit of time to breathe.
Next up is to have fun.
SUNDAY AUG 21 🌤
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Remember to fuel before/during/after each session. And hydrate too!
1st: Open Water Swim ~ 2x 2:30 EASY swimming to warm up. Rest as needed. 3x 10 minutes @ IM effort/focus. R 2:00 after each. 3 minutes easy swimming to stretch out and cool down.
2nd: Run 16km. Flat route. Easy effort. Cover ground. Nothing more than that. Bring your calories. Bring your water. If you want to head up island to get a bit of heat, that is allowed.
NOTES
Total Time: 95 Minutes Run: 16.2 km
The cooler breeze off the water certainly helped as I made my way to James Bay to the end of the Ogden Point Breakwater. From the start, I found a really good rhythm and held it pretty much the entire run.
Maybe the easiest 10 miles I've run in a long time. I packed a 500ml water bottle with some diluted lemonade sludge (left over from the ride yesterday) and sipped often.
With family commitments, I didn't make it to the lake.
At the end of a long day, I felt like I had gone for a run but not wrecked, happy and ready for sleep.
MONDAY AUG 22 ☀️
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Mobility: 30 minutes.
NOTES
Mobility: 30 Minutes
Afterwork, I spent some time futzing with little things on the bike. Adding the water bottle cage that I modified for the Victoria 70.3 for example.
After dinner, Carina did the Mobility with me; nice!
TUESDAY AUG 23 ☀️
Sleep 3 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
These can be back-to-back or separate. Whatever is easier for your day.
Spin 30 minutes easy. On the rollers or outside if you like. Just a short spin down the lochside and back...or the goose, or the waterfront.
Run/Walk 40 minutes: 10 minutes walking to loosen up. Run 25 minutes. Flat and easy. 5 minutes walking to cool down.
NOTES
Total Time: 72 Mins Ride: 14 km Walk/Run: 3.5 km
A short spin on the TT Bike out toward Colwood before coming back through Esquimalt.
I really wasn't feeling it on my feet however. Sore ankles and some nerve pain in my little toe. I cut this one short and walked home.
WEDNESDAY AUG 24 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 400 easy swimming, 300 easy w/ buoy, 200 steady kick, 100 as 25 higher turnover/25 relaxed turnover. Rest as needed. 4 rounds (50 gradually build easy to strong r :20, 3x 100 aerobic/smooth w/ focus on a balanced stroke. R :20 after each) 2x 50 super easy to cool down.
Ride 60 minutes easy. Race bike set up. Easy effort. Keeping the body moving. Nothing more.
Mobility 17 minutes
NOTES
Total Time: 89 Mins Swim: 1500m Ride: 14 km
Crystal Pool is still having issues with their filtration system so I rode the race bike to Esquimalt Rec.. Their bike rack was full so I had to lock my bike up a bit away; that didn't sit well with me.
In the pool and did the first 35 minutes of the workout; just enough to be comfortable in the water and get back to my bike. I wouldn't have been able to forgive myself if someone had got through the bike lock.
A short ride on the bike there after. I did re-install the new chain by re-adding a link and using a KMC quick-link. The chain is very quiet except for what I think maybe that quick-link...
Here is the race setup:
THURSDAY AUG 25 ☀️
Sleep 3 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Travel to Osoyoos. ~ 8-9 hours.
Mobility 25 minutes
Run/Walk 40 minutes: 10 minutes walking to loosen up. Run 25 minutes. Flat and easy. 5 minutes walking to cool down.
NOTES
Total Time: 40 Minutes Run: 5.4 km
Made it on to the 7am sailing.
The travel to Osoyoos went well but driving that distance did light up my hamstring/piriformis (typical right side).
Once in town, I did the 10 minute walk followed by the run. Right away the heat and dry air was felt but before I was a kilometre in, I really felt like I was in my element.
Starting at the Main Street Bridge, I ran the Pioneer Walkway, then ironically down Lakeshore Drive. I turned around after 15 minutes and caught back up with my family on the way back.
Short run but just what was needed.
All systems go, I felt fantastic!
FRIDAY AUG 26
Sleep 4 | Fatigue 2 | Stress 3 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Solid Lunch/Dinner. Hydrate well all day. try to stay out of the sun/heat
Open Water swim ~ 5 minutes to warm up/get used to the water, figure out the sighting situation, ect. 20 minutes continuous swimming. 5 minutes easy swimming to cool down/relax.
Mobility 20 minutes
Athlete Check-in: 1PM - 2PM
NOTES
Total Swim Time: 25 Minutes
Very late night visiting with my aunt.
Rolling into town around noon, we parked on Lakeshore Drive and I went straight to the event check-in. Number 1244 reminded me of the 1355 I had at the Victoria 70.3.
I thought about putting on my wetsuit but instead, got into the water with just my tri-suit. Swim was easy effort, the water clear and the temperate was comfortable, not overly warm but reportedly just over the 24.4°C limit.
I wore a new pair of goggles for the first time; they are super clear and good to go.
A large, delicious poké bowl (salmon) for a late lunch.
SATURDAY AUG 27 ☁️
Sleep 2 | Fatigue 2 | Stress 3 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Solid breakfast/Lunch. Hydrate well all day, try to stay out of the sun/heat
Final bike spin out ~ 45 minutes. Easy spinning. Making sure everything works. Keep it easy. Flat is preferred, but you should go through the gears and make sure the bike works heading uphill/downhill.
NOTES
Total Ride Time: 10 Minutes
Weather in Penticton today was cooler than Victoria. A northerly wind blew all day as well.
I started my day with in the garage of the property we we staying at. Race stickers applied and I needed to address the small tick, tick, tick in the chain noticed on Wednesday. I replaced the quick-link with an official Shimano link and the noise disappeared.
With the bike ready, I rolled down to the race venue with Pattie from Austin, Texas. That took just 10 minutes so not really a ride.
I could have rolled around town for 40 minutes but that may have made the anticipation of tomorrow even more amplified.
I racked my bike and met Carina for lunch (burger at The Patio). She took the opportunity to go shopping and take in a winery. I hung out in our room and had an afternoon nap.
For dinner, I had another poké bowl (tuna this time) and I was in bed at a decent time.