DATA FIT PROJECT
Each year from November to March I lose the strength, flexibility and endurance gains that I achieved during the spring and summer months.
Conditions: While my preference is to exercise outdoors, I find it challenging to be active when it is dark and the cold
Challenging terrain: I find running outside on uneven terrain covered by snow and ice to be very difficult. I believe there is an increased level of risk when running in these conditions
Unpredictable weather: The winter months bring heavy snow, freezing rain, strong winds and very cold temperatures. These conditions make it difficult to achieve consistent training routines
Less time available: During the fall and winter months, more time is required in the mornings for shovelling snow and getting the kids dressed in their snow suits (x3)
The inability to maintain (or make progress) year-round results in stagnation and regression
Is it possible to make gains year-round?
What is the most efficient way to train?
Can I use data to inform my training?
Is it possible to do more with less?
What is my potential and What is possible?
With research, experimentation, iteration, a customized exercise routine implemented on a regular basis and accountability, it is possible to make fitness gains in the off-season.
Learn how to train more effectively using High-Intensity Training
Understand the 5 Heart Rate Zones and when to be where
Improve flexibility in hamstrings, quads, lower back, hip flexors
Improve core strength
Improve weak areas - Shoulders, lower back, right wrist,
Feel stronger and have more energy throughout the day
Understand my potential and enjoy the process
Collect valuable data and document the process
Goal
Complete an Ironman 70.3 and improve on my previous time
In November of 2021, I took a VO2 max test from: Peak centre de haute performance
In order to measure progress, initial baseline testing is required. The bicycle VO2 max test is a comprehensive test that provides an abundance of data including: Five Training zones, Anaerobic Heart Rate Zone, Aerobic Heart Rate Zone, Maximum Heart Rate: MHR, Heart Rate Reserve: HRR, Resting Heart Rate:RHH, Ventilatory Threshold, Watts, Lactic Acid, VO2, Energy, Gluides, Lipides
Research: Literature, forums, videos, interviews
Consultation: with health and fitness professionals and the Data Viz Club
Data Collection: Capture, record and analyze data
Community: Join a triathlon community/forum. Find training partners.
Personal Experience: Knowledge and experience
Time
I need to have three children, fed, dressed for school and wearing winter gear by 7:40am. We need to be in the car and leave the house by 7:43am.
I need to have a shower after my workout
I will have snow to shovel. Note - This can be used as an alternative source of exercise.
Total exercise time cannon exceed 70mins
Noise
The children will still be sleeping and it is important not to wake them. Once they are up, completing the routine will prove challenging.
My mother-in-law sleeps in the basement apartment directly below the room where workouts will take place. Said workouts need to be quiet.
Covid
Due to COVID most group fitness/training sessions have been cancelled. Indoor training facilities such as gyms, pools, yoga and fitness centres are temporarily closed.
Usable Space
Solarium: The solarium is not heated and is generally only a few degrees above the outside temperature. (0 to -30) 5x10 feet. The bike trainer will be set up in the solarium
Living room. Heated but limited surface area* 6x12 feet with 8 foot ceilings
Challenges
Patience: The routine will take several weeks or possibly months to refine
Motivation: Working out alone and finding the motivation to get out of bed at 5:24 am each morning when it is -28
Disruptions: Working around morning disruptions to the routine (bad sleep, sick children, illness)
Time off: Finding the appropriate time to rest, recover and manage the workload
Injuries: Injuries are inevitable. How will you prepare? How can they be minimized?
Before: November 2021
Weight: 207lbs
A solid foundation (strength, cardio, endurance)
Disciplined
Knowledge and previous experience
Assistance and motivation from the Data Viz club
Weekly morning fitness routine:
Specifically aimed to improve strength, flexibility and endurance
Efficient (multiple targets at once)
Engaging and challenging
Has measurable results
Bonus
Incorporate Meditation, gratitude and daily intention
Plan A: Winter Routine - December - March
The aim was to design a fitness routine that could be executed in a small space, using very little equipment. These constraints provide more flexibility and increase portability so the routine can be preformed in any small space measuring a minimum of 6 x 10 square feet.
CORE Strength and Stretching Workouts
Exercises
Workouts
Plan B: Spring Routine - April-June
OWS= Open water swim
INT= Interval training on bike/run
Core = Core strength routine
SPNT = Sprints - run
SKI = Run/Cycle up the Ski Hill
NUTR= Nutrition
RECOV= Recovery
Training: Winter 2022
The long, harsh winters in Quebec can make it very difficult to train outdoors for a triathlon. The shorter days, frigid temperatures and abundance of snow accumulation make it nearly impossible to cycle and run safely on the roads. It was with great joy that I discovered a new love in a winter sport that offers an incredible cardio workout set in a stunning, tranquil backdrop all while being completely free. Cross-country skiing has a long rich history in the Laurentians. There are two styles of cross-country skiing, classic and skate and I am extremely grateful that The P’tit train du Nord runs through my backyard in Sainte Adele Quebec. The P’tit Train is an old converted railway line that offers cycling in the summer and two distinct cross-country skiing sectors in the winter: The Mont-Tremblant sector (29kms) and the sector between Saint-Jérôme and Val David (44kms). There are 2 Mechanically tracked corridors for classic cross-country skiing and 1 Mechanically groomed central corridor for skate skiing. Each Saturday morning I would head out for a 3+ hour classic ski. The coldest morning I skied was -29 degrees celsius but as long as you can keep your hands warm and you don’t stop for too long, the cold becomes an afterthought.
Cycle workout
Interval Cycle: 2 x per week
Intervals: 20 Seconds flat out / 40 Seconds rest = 1 Repetition. 15 reps per Set. 3 Sets total (2 minute rest between each set + warm up + cool down)
Week 2 + Increase resistance by 1 and repeat above interval session
Three hour hill ride: Long ride Saturdays
Long Ride: 1 x per week 65km + Hill climbs
Training: Spring 2022
A Laurentian Triathlon
On Friday May 6th, 2022, I went for a ski in the morning followed by my first lake swim in the afternoon. Air Temp 9 degrees. Water Temp 52 degrees
On Saturday May 7th 2022, I went for my first bike ride of the season followed by a trail run. Glorious.
Lac Rond: Sainte Adele Quebec
Swim Sessions
1km swim x 2 per week
2km negative split swim x 1 per week
8x200m negative split sprints x 1 per week
I spent time working on my form, learning to run more efficiently and pain free using the Effortless Running Technique. The Effortless Running training plans make you a better, faster, easier runner. The Effortless Running method allows you to run using the Laws of Nature to your advantage. It is the combination of the lean, pull and sweep that makes the Effortless Running method so powerful.
Intervals
Hill Sprint Intervals: Rue Lesage 140m
7-9 Reps
Run 1, 2, 3, Warm-up with a negative split
Run 4, 5, 6, Full out sprint with a negative split
Run 7 ,8, 9, Cool down
Polar Flow: Heart Rate Monitor Data
Interval Split Times
Val David hosts a 5km charity run starting in the spring and runs through to the fall. This community event costs $5 and is a fundraiser for the local schools. A looked at this as a great opportunity for some brick sessions. I would ride my bike 22kms to the race, then run 5kms and following a post-race complimentary beer, cycle back home an additional 22kms.
DATA Snapshot: May 2022
Heart rate visualization* - May 2022
Heart rate training zone times*
Cold water exposure: Lake dips starting 52 degrees in April - 4 min x 2 a week.
Cold showers: Stimulate the nervous system and improve immunity
Intermittent fasting: No eating from 8:00pm - 12:00pm (16 hours)
Protein shake: 25g of Protein each morning
Homemade Power Juice (see recipe)
Limited alcohol consumption: No beer. Homemade bottle of red wine x 1 per week.
Limited pot consumption: Edibles only
Addition of Turmeric
Addition of Apple cider vinegar
Wim Hoff: Guided Breathing Method
I left my running shoes in Montreal
My kids keep playing with and hiding my equipment: Foam roller, resistance band, swimming buoy
Pulled my back lifting my son: 7 days to recover - thankfully it aligned with my recovery week
Big storm: Electricity out for 3 days. Road and trails closed. Long runs and rides not possible
Broken bike computer x 2
Dead battery in watch/heart rate monitor
Cadence Bluetooth computer stopped working
Ordered new shoes but no communication from seller. Turns out to be a fraudulent website and I loose $135 CAD. Also, no new running shoes
Very challenging to stay motivated for the last 3 weeks of training
Pre Ironman 2022 - Post Workout
Weight: 196lbs
Reflection
Total Training Duration: 6 Months
Race Day: June 26, 2022
Slept terribly the night before the race (as expected)
Woke up at 3:26 am
Light morning, stretch followed by meditation
Set a daily intention
Left the house at 4:16 am. The air felt warm.
Stunning sunrise on the drive to the race
Set up transition zone and walk to swim and bag drop
Forgot to put my hat in my bag at bag drop. Tuck my hat into my wetsuit
Rolling swim start. The water conditions were perfect and the swim was beautiful but my vision was obscured by the blinding morning light
Lots of swimmers made it difficult to take an efficient swim path
Felt great coming out of the water and into T1
Amazing first 35k on the bike. Felt effortless.
Turnaround point - exponentially harder. Strong headwind and uphill plus a reality check.
Hit a speedbump at 40k and lost my bottle with electrolytes. Replenish with water for the rest of the race.
The sun was beating down hard and there was no shade on the highway
At 70km, starting feeling tired and the pace slowed
At 74km unpleasantly surprised to discover - Chermin Duplessis - the big mountain climb still awaits
The climb, while partially shaded is gruelling.
T3 is slow, but feeling optimistic despite lets feeling like jello
As the run begins I feel the heat, run through a sprinkler and soak my shoes and socks
At 8kmsStomach begins to feel unsettled
I accept I will need to walk for part of the run. Try 2 mins walking 3 mins running
Meet up with Dave from Ottawa and Chip from Pennsylvania and we all struggle together to finish the race.
Last 4km - feeling very low on energy and the heat is taking its toll
Run the last 1.5kms and finish the race with a smile for the cameras
Despite a great start, fail to break my personal best by 6mins
Vomit after the race and can’t keep anything down. Vomit on the ride home.
Pushed my body to the limit, get home had an ice bath and then crashed
Felt Fully recovered 24 hours late, with no aches or soreness
