Monday, February 6, 2012


Its been a few weeks since I updated my progress. I’m doing well. I have been able to maintain my training consistency and progress my fitness. I’m focused and I’ve started keeping better tabs on my data and results. This is a good sign. I’m getting serious again. The training I do today will show it’s results 14 days from now.

I am using Golden Chetah to track my cycling data metrics as well as Raceday Apollo to track and plan the rest of my training and plan out my season. Using this software will help me peak at exactly the right time. I just started keeping track of this February 1st so I will post some charts next time.

Currently my goals are to maintain running frequency of 5 days per week and cycling 4 days per week. My runs are focused on strength. I run hills instead of speed intervals. I’m keeping the run score at 30 to 70 per day and I will slowly progress it as I adapt. Cycling and running are my priorities. I have only been swimming once per week.

My cycling has been almost entirely on the Computrainer with Erg Videos. I have purchased enough videos to put together a training program that was generated on the Erg video site. I just turn it on and a new ride comes up somewhere cool with a group of pro cyclists that focus their ride at my threshold level. These rides are hard! My bike scores are over 100 each time. (My 5:20 ironman bike score was 350) My energy output per ride is around 700-1000 kilo joules with intensity factors in the 90’s. There is something about riding with these guys. I just feel like I’m there with them and a part of the group....My brain thinks I’m one of them riding along at 25-30 mph. I’ve also noticed that my cadence is higher. I average in the high 90’s now. I’ve had to bolt the trainer down to keep it in place for those power surges. I remember in Ironman Kansas when ex pro cyclist Curt Chesney went by me..... This guy was riding at an entirely different level than most triathletes. His cadence was so controlled and in the high 90’s to 100. Maybe I can transform the new Rob into something like this.

I have been swimming with the Rufus Racing group at MSSU on Thursdays. It’s a nice pool. Last week I did a set of 15 x 100 meters on the 1:45 at 1:15-1:20. I was hitting 50 meter intervals in around 35. My speed is there and I think as the season gets closer I can increase the frequency to 3 to 4 times per week with longer intervals and get my swimming endurance back up pretty quickly and still finish in the top swim pack.

My running has mostly been on trails around my house. There are some hills that used to slow me to a walk. Now I can run up them. On the flats, my pace has improved from 8:30 to sub 7 min/ mile. My legs no longer ache or feel flat and the heels are starting to fly again. Below is a picture of the roads I have been running on.

I’m excited about my progress. I’m able tofit into my 30 waist jeans again. My body fat has decreased to 17% and my overall weight stays stable at 169 lbs. My goals are to get the weight down to 150-155 lbs and body fat to less than 10% by October.

Updates and good news to follow.

I clip from my ride today with the lads.