So, I agree my setup isn't cool. The bike is ok (my road bike), the TV is great, but the environment....meh. I need a real man cave with motivational posters on some finished walls, proper table for the TV and laptop, and probably a bar fridge for some post ride refreshments. Perhaps you'll see the transformation of my riding zone over the course of a few blogs. PLEASE PLEASE make some suggestions - tell me what motivates you to ride indoors from October to April/May. I might even move my ride to the finished part of the basement.
This past summer, I was a training follower. I didn't really have a "plan" - I just went out with whomever was going and usually trained alone for the same amount of time if the crowd I was with was faster. I've vowed to change that for next year and take more of a leadership - or at least autonomous - role. So, I'm starting now.
Since August, I had been asking a local coach / former pro triathlete to take me on his roster. He agreed given a mutual friend had recommended me as someone 'serious' (whatever that means). I wasn't in a rush to get started because I had Muskoka 70.3 in mid September and there was obviously no time for him to add any value to my training regimen. We kept in contact and post Muskoka, I began requesting to start a training plan. I wanted to do a monthly plan at a cost of about $175. Steep? Certainly not inexpensive, but it came with some other "perks" as well and wasn't just a simple plan. Nevertheless, for over $2,000 revenue for the next year, the "coach" was excruciatingly slow returning emails, if at all. After a couple weeks, 3 emails to the coach and me complaining to my buddy, I called it over - the "coach" obviously didn't want / need me on his roster and if he did (like he said he did), he wasn't showing it very well.
As I've been following Bryan Payne's blog and reading about his success (he's in Kona now) and training regimen, I started to look into what he does. Mark Allen Online. After some thought and even reaching out to Bryan, I decided to sign up with MAO as well. the plan cost is $19 a week for a maintenance plan. I can live with that! You guessed it - my first 'planned' workout was tonight!!
As I am planning IM FL in a year's time, the important things for me are to:
- Build a good aerobic base
- Put in the time and mileage
- Build leg strength for the bike
- Build core strength and flexibility.
If you've never seen a CT in action and like techno geeky things, you'd LOVE the CT. I am amazed at it's capability. The "feel" you get riding is about the closest thing you'd get to the outside. When the profile "climbs", you see the grade change and it actually gets harder to peddle. As a result, your HR climbs, speed drops, cadence slows until you downshift and you get to see (and feel) all this real-time. It's remarkable. Of course the coaching software analyzes your spin scan results, everything gets saved to your hard drive and you can even send the report to your coach. I knew my left leg isn't as strong but now I can quantify it. 2.6% less power. With the spin scan, I got real time feedback I was slacking on the left side so I could correct it as I went. Hopefully by spring time, I'll have the equality sorted out between my halves.
Tomorrow I have a swim in the plan (though there is no way I can make it to the pool, time wise) and a 40 min tempo run. I haven't figured out where I'll fit that in yet, either. Work is really busy and DW is in New York so I can't run and leave the girls home alone. If I can't get out during the day, I'm toast on both training sessions.
Here's a shot of Bumper asking me when the hell I'm going to be done on the damn wheely thing so he can go outside.
I'm serious about the ideas for your workout room. If you've read this far, please drop me some ideas!