Since my last training update post (Indoor Triathlon), I’ve had a couple of rough weeks. Immediately following the indoor tri, I was out of town in Las Vegas for over a week. Biking was non-existent, I got a little bit of swimming in, and also some running. The running was really slow as I didn’t know how long my route was ahead of time, and my new Gamin Forerunner 305 was waiting for me at home.

Back from vacation, I set about picking up where I left off. My biking performance was the most impacted, with running and swimming close to wear I left off. This makes sense since I got no biking in, running was focused on base building, so not much to loose, and swimming was focused on technique, which I didn’t seem to forget. However, by the following week, things were back to normal, at least for a couple of days.

About a week and a half after my return from Vegas, I came down with the stomach flu, which sidelined me from Wednesday to the following Monday. Once again, my biking was shot, and running was about the same. In addition to the stomach flu, our community pool was closed for a annual maintenance and I lost out on 3 swim workouts. However, I’m still doing pretty good on the swimming. My 200m intervals are a couple of seconds slower then they were before, but today I swam 1000m and then did 8x75m on 1:15 (actually a little faster). I’m also starting a 4 week master swim program in a couple of days, and I’m really looking forward to some instruction/coaching.

With the unusually warm weather we had this past week, I decided it was time to switch over to biking outdoors instead of on the indoor trainer. I forgot how much wind resistance plays a roll in outdoor riding, and I’m really thinking a tri-bike would make things easier ;) I got in 21, 24, and 30 mile rides and I am looking forward to the most riding I’ve ever done this season. The 24 miler, was supposed to be 43 miles, but unexpected rain and an unsure forecast forced me to cut my ride way short. I did however complete my brick workout by doing a 30 minute run after the bike, and that went really well. While the route was a little flatter then what I have been running on, it was still a great confidence builder to feel as good as I did on the run after 24 miles on the bike.

This season, starting sometime in may, my goal is to ride to/from work at least 3 times per week. I will be incorporating a specific bike workout on the ride home at least 2 times per week in order to continue to build my bike skills. This will be in addition to my long Saturday endurance ride, which will feature quite a few attempts at the Ironman Wisconsin bike course. A co-worker of mine also gave me some info on local coach who offers bike classes 3 times per week, but at $20 per class, I’ll probably only do a few this season just to try them out.

What’s a training update without some new gear? I mentioned earlier that I picked up a Garmin Forerunner 305, and could not be any happier with it. The constant knowledge of how fast your are going is great for training. I was a little worried the Garmin software wouldn’t work on my 64bit Windows Server 2008 install, but it installed and runs great. It’s not crappy software either, it actually has a decent UI with lots of meaningful data. I think one of the coolest features of the software and watch, is the ability to program in workouts, like interval sets. Using the software, you can program something like, warm up in zone 3 for 10 minutes, then do a 30 second sprint in zone 7 followed by a 30 second cool down, repeat 10 times. If you are looking for a wrist mount GPS for running or biking, look no further then the Garmin 305 (I think it’s better then the 405 even). The price on the 305 has been slashed. I got mine off E-Bay, new, for around $130. I just saw Bet Buy advertising it for $149 as well.

Next up is the iBike Aero power meter I purchased for my bike. After training with a power meter on the stationary bike all winter, I just couldn’t see switching to outdoor riding without one. Not only that, but the data I get off the iBike and the analysis provided by Training Peaks is worlds better then the average watts I’d get off the stationary bike. I picked up a used iBike Gen 2 Aero for $314 off E-Bay, and then used the iBike upgrade program to get a brand new Gen 3 unit for only $249. So instead of paying $799, I only had to pay $563. Getting the wireless sensors mounted turned out to be a longer task then I had anticipated. You need to have at least 12 inches, if not more, between the cadence and speed sensor, or you will get whack readings. The speed magnet that goes on the wheel also gave me a good deal of trouble, as I couldn’t seem to get it tight enough to keep it in-place without deforming it.

The iBike is a little more complicated then the Garmin, but I don’t consider that a con in anyway. The calibration rides were pretty easy, at least easier then mounting the wireless sensors. The amount of information available from the iBike is overwhelming, and I will need to finish reading the instruction manual to learn all the features and how to begin to interpret the data. Thankfully I also picked up a book, “Training and Racing with a Power Meter” which has a lot of good info on how to interpret, and act on the data provided by a power meter.

With the acquisition of the Garmin Forerunner 305 and iBike Aero, I’ve gone back to TrainingPeaks.com and signed up for a premium account. While BuckeyeOutdoors.com is free, and has some nice features (Interval and Race specific workout entry), the analysis features in TrainingPeaks is too much to give up. Also, you can upload workouts from the Garmin and iBike to TrainingPeaks, and this saves on a lot of data entry. I had only wished I would have made the decision earlier, as not only did I spend an hour moving the last 8 weeks worth of workouts over to TraininPeaks, but now I’m in the middle of   my training plan, and can’t very easily switch over to the virtual coaching (training plan) that Training Peaks offers. I think I’ll wait until after my first race in June and then look to make the adjustment over to the TrainingPeaks virtual coach.

Until next time.