So Christmas has passed and 2009 is only a handful of days away. My first major race (a 70.3 distance race) of 2009 is less than five months away. Not too bad one might say – however I will need to actually be training for more than a 70.3 at that time of the year. Initially this race was scheduled for early May, however due to a clash with the Barcelona F1 race it was delayed by two weeks. Sigh.

So my bike has been fitted with an SRM power meter. I plan on using power based zones for my training sessions leading up to Ironman Austria. I hope that this will be better than simply relying on heart rate based zones. The SRM is great in that it hooks up to the Garmin 705 using ANT+ wireless technology. I am yet to get out and about with the SRM and get some “outside” figures but have done some sessions on the trainer. I am starting to get an idea of my mean maximal power. I have attached a graph from WKO+ showing the power curve from a handful of efforts on the indoor trainer. Not very impressive at all.  It’s a starting point though and I look forward to it improving over the coming months.

Mean Maximal Power 2008/12/30
Mean Maximal Power 2008/12/30

I hope some outdoor sessions will improve this, especially in the 1-10 second region. Looking at the W/kg table in WKO+ (based from Training and Racing with a Power Meter by Allen and Coggan ISBN13: 978-1931382793) is interesting and shows I have a long way to go to becoming a competitive cyclist. One consolation is that the table is for competitive cyclists and not triathletes. OK OK, grasping at straws but you get the picture.  Training and Racing with a Power Meter is a superb book and covers power meter usage in great detail.

As I mentioned in a previous post, I am still recovering from a bought of flu and am taking it easy right now. Hopefully next week I will kick into action again and start the training ball rolling once more. Hopefully 2009 will be a great year and one in which I am not dogged by colds, flu or any other injuries!

Well since the last post the training regime has been OK. I have done some hour long roller sessions, some 30-ish minute runs and some productive swim sessions.

The swim has seen the most progress. Over the last two weeks I have progressed up to 1000m and last night I managed a 1500m swim in 33 minutes. WOW! I am incredibly chuffed with myself. Before anyone points out that its not a brilliant time I will admit I know that – however for someone who was not managing more than a couple of lengths a month ago I think it is great progress! I am very happy with the progress. My arms definitely felt like they had done a work out last night!

The bike sessions… well rollers are boring, very boring.  But it’s good time spent on the bike. I did a 3 hour ride outside last weekend at a low to moderate heart rate. The bad news was that the seat post clamp (or is that “seatpost clamp” or “seat-post clamp” ??) snapped on my B2 during the ride. So for a large part of the ride I was sitting much lower than I usually do – my quads did not like me for that!  Anyway, I have got a new clamp on the way and should be in the saddle again soon.

The seat post is aero shaped so it’s an unusual clamp style. The bit that snapped is a very thin piece of metal that just doesn’t seem to like being over tightened at all. Anyway, I think it might be a bit of a design flaw with the seat post clamp – but at least it is a replaceable component on the bike.

The run… well the few runs I have done are all around 30 minutes or so.  My calves still feel sore the next day even with serious amounts of stretching. I do hope the sort themselves out soon. The knee twinges every so often which I hope isn’t the sign of anything going wrong.

On the whole training is going well and I’m very happy with the swimming progress!