XTERRA WHISTLER TRAINING 2023
Wednesday, August 16, 2023 - 32 days out
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Weather: ☀️ 24 °C Warm away from the water. Weight: 77.0 Kg
WORKOUT 1 — BIKE
MTB ~ 1:45-2:00 on the bike. Warm-up 20-30 minutes. Easy spinning to get to a hill of your choice. When ready....find a dirt trail/road. 3x 10 minutes uphill @ 1 hour TT effort pace. Same ideas on some Wallace repeats, but on dirt, with a bit more variability as you have to get around roots/rocks/lumps. Easy descending between each rep. Get going when you're ready mentally and physically (aka: HR should be low again before you start again) Easy riding to cool down.
Distance: 29 km Accent: 603 m
A bit undecided on what hill to use, I headed to Thetis Lake for some trips up Scafe Hill Loop.
Cleaned the first attempt looping back to the start in 12:45.
The second run up started with a higher heart-rate and when I hit the rock garden, I rode into a rut that stopped me in a hurry. I pushed up 50m to the turn and rode the remainder of the hill from there.
Third time was a charm until it wasn't. I cleared the rut that I got hung up on the second run but shortly after, it a loose rock the size of a baseball that put me down hard.
Took a rock to the right knee but even worse, took the bar end to the bruise on my left bicep; that hurt and holding on to the handlebar with that arm was uncomfortable for the ride off the hill and all the way home.
Stopped the clock on the exercise with 3.5km to go and picked some blackberries for Carina.