Today was a great day for training. I started the day off with a long swim workout at the pool and ended it with my longest trainer ride to date.
I am continuing to make my way through the Swim Workouts for Triathletes Binder. Todays workout started with an 800 yard warmup followed by sets of 300yd, 200yd, and 100yd intervals for a total of 2900 yards. The intervals were supposed to be descending (each one faster than the previous). I did pretty good except for one of the 200’s that was slower than it should have been. My arm has still been a bit tender, but swimming really helped get the blood flowing and by the time I was down it was pretty much all better.
I followed up the swim by hitting the trainer this afternoon. The sun and blue skies outside were tempting me to go for a run, but having run the past 3 days in a row, I knew I needed a break from the pavement. So downstairs I went. My work recently purchase a computer projector for use at company meetings. As the IT guy, I was in charge of ordering it. Well, it arrived this week and I figured that I better make sure it works before our meeting next week. I’d hate to show up and not know how to operate it. That’s my excuse and I’m sticking to it.
I hooked up a laptop to the projector and popped in the Spinervals Madison, WI Training Ride Virtual Reality DVD. The DVD is a 3 hour ride that starts at Monona Terrace (the transition area), rides out to the loop and completes the first loop. On Monday and Wednesday, I did 1:45 ride and 1:15 rides respectively to work my way through the course. Today, my goal was to ride the whole 3 hour first half of the course.
The first time through the DVD, I kept the volume on, but it got boring pretty fast. For today’s ride, I muted the DVD and listened to podcasts (Car Talk and Wait, Wait Don’t Tell Me) and music (DMB and O.A.R.). No offense to Coach Troy, but he has to be the most boring person in the world. The DVD was filmed with the 3 cameras, Coach Troy Cam, the O’Connor Cam, and the Car Cam and it switches between each of them throughout. On the bottom of the screen, there is a time countdown as well as graphic that shows the gearing you should be in. There are 4 breaks throughout the DVD that can be used as starting/stopping points.
There were a couple of weird/funny parts of the ride. At the beginning of the ride, Coach Troy and the team get lost and have to turn around to correct their route. Let’s hope that doesn’t happen during the actual race. Then, later on in the DVD, at least one (possibly two) drivers flip Coach Troy and his team the bird as they pass by. Haha. You’d think that the car with flashing hazards would have clued the driver off, but I guess some drivers are just douchebags.
So how did the first half of the course go? Wow! What a workout. I really felt like the gear changing and knowing when to push it made for a great workout. I know it is totally mental, but having the course in front of me made the time go by faster. It also made it seem more like a regular bike ride. Even though I could technically stop whenever I wanted, it felt like there was more of defined starting point and finishing point.
The entire DVD ended up taking me 2:52 and equated to 54.3 miles for an 18.8 mph average. I rounded out the workout with some light spinning to end at 3 hours even. My longest previous trainer ride was only 2:14. Despite that, the time went by quickly and I really didn’t get bored at all. I went through 2 water bottles, 1 Gatorade bottle, and a bunch of Strawberry Newtons which seemed to keep me fairly well hydrated and energized.
Overall, it was a great day for training. With all my trainer riding, I may just have to sign up for the 100 Miles to Nowhere this year.