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).

I was able to talk my wonderful wife and both kids into coming with me on my run tonight. I thought I’d warmup with them (5 min) and they’d head home while I continued on my way. They had different plans.

We started together, Elin and I broke ahead for a minute or two, and the warmup was complete. My Garmin (training plan) said to go into the 30 min active run and stay within the range of 9-11min/mile pace. “Easy peasy!” Elin and I both needed to turn this into a walk/run and average 14min/mi pace for the first half mile. I was proud she had gone this far with me!

I spoke too soon.

Elin and I turned around at Bobby’s driveway and started back. This is when the wheels started to come off for her. My legs seemed fine during this time, but I couldn’t just leave her… Could I? I did. Knowing Evonne and Axel were coming towards her, I took off to get back within the desired pace and managed to make it another quarter mile before needing to catch my breath and walk. All of a sudden, I heard foot steps behind me. Not the Brian Cunningham-type footsteps either. It was Elin. She got her wind back and caught me! We walked for a couple of telephone pole lengths and jogged some more.

When we were three poles from the driveway, she was out of gas. She claimed she was going to faint and throw up at the same time. I literally laughed out loud. I lightly jogged and encouraged her the rest of the way, hugged her, told her how proud of her I was, and took off to finish my test. She had just ran her first mile!

FINISH STRONG

When I left Elin and continued on my own, I had 13 minutes left of my test. I thought “I can make it to the highway (.5 miles) in six and a half minutes and then back.” I was able to walk/run and get back with a minute to spare.

I struggled with my numbers initially, but Evonne reminded me it was my first time back out and to just stick with it. I appreciated that more than she knows. I’ve now got my initial tests behind me and I’m looking forward to being back in the pool tomorrow.

Moving forward, I hope to post weekly so I can look back at where I came from and maybe inspire others to get fit for whatever personal reason they may have. Mine is to be able to ski and be active with my kids into their adult life. Here’s to everyone’s journey! SKOL!

The post Day 4 – Run Test appeared first on Becoming an Ironman (70.3).