Coaching and Training

Back in October, I realized that the training peaks training plan was not very flexible to my changing schedule. If I were to be out of town for a few days, the training app would not take that into account. I felt like I was falling behind and fast! I decided I needed to up my training game.

I did some looking around online at resources, joined some triathlon beginner Facebook groups, and ultimately decided that I needed a coach.

From those same Facebook groups, I checked into three different coaching options. I ended up having a call with Branden Scheel with Branden Scheel Racing. He offered personalized coaching at a reasonable price. He also had many sponsors which meant deals on training gear that I would eventually need.

I signed up to be coached by Kyle from BSR. He’s in the military and a family man with young children. He gets the busy lifestyle and flexibility needs that I also struggle with.

In the six months of coaching so far, I’ve come to know Kyle as a coach, mentor, and friend. My training has migrated from Training Peaks to a program called TriDot. It uses AI to plan your workouts and also allows changes on the fly based on personal life needs (no pool in the hotel when out of town for work, for example).

Gear Updates

Since committing to this, I knew I would have to invest in some gear outside of the standard running shoes and goggles. The following is a list of gear I have purchased, some of which came with a nice BSR team discount.

• TYR Goggles (gift from nieces)
• Asics running shoes
• Running/biking socks
• Zwift membership (see biking update)
• Jakroo custom TriSuit
• Sailfish Wetsuit
• Infinit Nutrition custom blend hydration powder

Swim Update

Just keep swimming. Just keep swimming. That’s what continues to go through my head as I go back and forth down the lanes in the pool. When I started, I thought the swim would be the easiest event to gain confidence. I was right

I mentioned I bought a wetsuit. After a team call in February, I decided to bite the bullet and get a wetsuit. I’ve learned that they don’t keep you dry, but buoyant. This was a great bit of news as I’ve been training to not kick much during my swim. I’ve been pulling a buoy between my legs for training. I’m excited to test out the wetsuit.

As for the analytical updates, I feel I’ve been crushing it!

When I started, I was swimming a max of 200yds before needing a major break. I can now go 2000yds and pause for a minute before my heart rate recovers and I’m ready for more.

When I started, I did a baseline test called critical swim speed (CSS). You swim 400yds, take a10-15 minute break, and swim 200yds. You then get the average power per 100yds.  My first one was 2:34/100yds. My latest CSS was 1:38/100yds.

Biking Update

I am now more confident in my biking than I ever thought I’d be. Don’t be fooled, I still have plenty of work to do before the word confidence enters the arena. But, for now, I’m happy with where I’m at.

I’ve been riding my bike indoors during the winter months. I’ve got it on a TacX trainer, but am currently considering a direct drive trainer for a better experience.

I’ve also learned of an app called Zwift. It’s more of a game that puts you into a first-person biking experience. I can load my rides in as custom workouts and ride in virtual places, like London and France. I’ve rode on a couple of group rides with it as well. It’s a cool training tool to keep the indoor training from getting too boring.

Let’s now dive into the technical and analytical side of this, shall we?

When I started, my average power was about 100 watts and my functional threshold power (average sustained power over 20 minutes) was 141 watts. My FTP is now in the 180s and my average power is North of 150 watts.

When I started, my average distance before feeling wiped was about 5 miles. My current max distance is 35 miles, which I did in 2 hrs 5 min.

When I started, my average speed was 14mph. My current average speed is about 17mph.

Running Update

“Trust the plan.” It’s a phrase I have had to tell myself many times throughout my run training.

I found myself running on our indoor treadmill more than I ever thought I would. I’ve also learned that when the treadmill starts to smell like it’s burning, you should stop and give the treadmill a break.

I also had quite the experience with my Garmin and doing indoor track runs. I tried to track my run at the Chaska Community Center and got the following result…oops

I found myself wanting to go faster on some of the runs, but the training said to focus on heart rate instead of pace. It was really hard to follow the plan, but I have.

Now for my progress in numbers…

When I started, I was able to run half a mile before needing a break. Now, I’ve been able to go 7+ miles without stopping.

When I started, my average pace was about 15 minutes per mile. Now, my average pace is 10:30 minutes per mile and improving with each run.

In Closing…

It’s been a demanding winter for training and I haven’t been religious with my workouts, but feel that I’ve been doing enough of the right things to complete this milestone event in one month.

BRING ON DES MOINES!!

The post 1 Month Out appeared first on Becoming an Ironman (70.3).

Now, I’m a 39 year old man, who’s been riding bike for a really long time. I’m one who recalls riding no handed across the entire town of Tioga, ND to the pool with Jason Larson! Granted it may have only been a fraction of the distance I’ll be doing next summer, but hey, I was ten!

Why did I have so much worry about the biking? Well, you see, when I decided to commit to this and get a nice road bike, I didn’t realize that it wouldn’t come with pedals. This meant I needed to either buy a normal set of pedals and eventually switch to clip in pedals and buy shoes or just bite the bullet now and learn with clips from the get go.  I chose the latter.

Everyone I have spoken with about riding with clips had said “you will fall” and “it’s not a matter of if, but when.” I decided to take the advice of my brother in law, Paul, and ride around in the grass first a few nights ago. No falls.

Now, back to the morning biking fitness test. I walked out the door at 6am, put on my clip-in biking shoes (there’s probably a more formal term for them that I’ll learn about later), strap up my helmet, and grab my bike.

I had a brand new 2023 Trek Domane AL 2 with Disc brakes. I had the guys at the store put on a little road kit bag that has a spare tube, CO2, and a nozzle adapter. I was able to fit my money clip in there, but not my phone. “Now what?” I thought. What am I going to do WHEN I fall? I decided to brace it and take off anyway.

The workout itself was another fitness test, but on the bike. A nice 12 minute warmup to start, some interval tests, and then a cool down.  It seemed too easy.  IT WAS! In learning from my mistakes from the day before, I decided to go into my Garmin and select the actual training workout, not just a biking workout. When I got through with the internal testing, I pushed a button to see what was next. It turns out that the button I pushed was the Skip button. What did I skip, you ask? Just a 20min active workout. Only half of what I should have done.

I’m two days in and I’ve already been learning how out of practice I am with my training.  I have faith that I’ll hit it out of the park with tomorrow’s workout (it’s already a rest day).

I’ll end this blog with other little details I was able to takeaway. I need a larger pair of padded biking shorts. The pair I have tends to show off my bottom region to those behind me. I also need to find a better biking shirt. Mine kept riding up my back and armpits.

Tomorrow is rest and then we’ll see how bad my knees are with the running test on Friday.

PS: I redid my bike workout in the evening after the kids were sleeping. I chose the indoor bike as I don’t have proper lighting for the Trek yet.

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