Barrelman Race Week

Training Summary: Sep 11 - 16
2-1 weeks until Barrelman

Swim: 1h29m/
Bike: 2h56m/ (40 min bike commute)
Run: 1h50/
Weights: 1h06m
Other:
Total:

Summary


Swimming:
Tuesday AM: 53m/2K Q7 I7
Did 2X swims this week. First was the practice with the Ancaster Masters. Had a good swim experience, the first workout was straightforward with a lot of drills and kicking (which I need to work on)
Thursday AM: 39m/1.5K
Second swim was a lot of backstroke and kick drills. I stopped after 39min because I didn't want to overdo it before the race. I think it'll be good for me to practice the various drills.


Cycling:
Wednesday AM: 35m/16K Q8I8 (trainer)
Did my regular short bike commute this week for a total of 50 min of riding. Also did a tune-up ride on my tri bike on Tues to sort out the rear derailleur. Felt like I had it sorted and tried another ride on Thursday.


Running:
Tuesday AM: 25m/5.1K Q7I7
Easy run though Westdale. Kept the pace easy, started with 5:22 and dropped to around 4:50 by the end.



Weights/Mobility:
Monday PM: 35m Q8I8
Did a light workout with weights on Monday morning (Sq, DL, BP). Wednesday morning I did some body weight exercises with focus on mobility.
Wednesday
Did some body weight exercises and light stretching, as well as mobility drills.

Pre-Race

Race Nutrition plan
Breakfast: 500-600 cal (600-630AM); hydration 250-500mL
Pre-Race: 0.5-1 gel + 250 mL of water (salt tab if hot?)
Ride: gel post-swim within 5-10 mins on the bike. drink 250 mL of combined fluid. Will carry 700mL of E-load (3 scoops) + 300-600mL of water (depending on temp?). Water refill at 30 and 60K (approx) of an extra 1-1.3L. Gels at 35-40 min, 65-70m, 95-100m, 2h05-2h10 (last gel)
Run 2 gels + 2 scoops of e-load