I just finished doing the newest Sufferfest workout, Chrysalis. We’ve talked about wanting to do running workouts for a while but this is the first time I’ve actually combined running and biking in a TrainerRoad workout.

I don’t have a treadmill (Nate can do the official treadmill/bike review after he tries it) so I just used my garmin 910xt watch in auto multisport mode and ran out my front door for each of the runs.

After the first run I just hopped on my bike with my running shoes. That was no fun. The rest of the bike sections I transitioned to my bike shoes. It was good practice switching back and forth and I was able to get it done in the 30 second transitions.

I’ve always thought that one of the unique things about triathlon is how your legs feel for the first few minutes of the run. They feel heavy and stiff, but that doesn’t mean you have to run slower. Getting used to that feeling and running your race pace through it until they loosen up is a great thing to practice before a race. And doing it 4 times in an hour is good practice.

The bike sections are challenging and they seem to go by quickly thanks to the frequent changes and race footage. And they might be a good race simulation for UTI and other draft-legal races. For non draft legal races you’ll probably want to keep your effort more steady, though.

For the run sections, I just watched my pace and ran out 2 minutes and tried to get back a little quicker. I tried to make it a little further each time but that didn’t happen on the last run. So I can’t comment on the targets for the running portion. I’ll be curious to see how that goes for those of you that do it on a treadmill. I think my runs were between 7:25 and 7:50 average pace per mile.

My ride

Screenshot 2014-02-11 09.42.37


I was expecting a nice ride file from Garmin Connect to share here, too. But Garmin split it out into 17 different activities with no way to combine them. (5 run, 4 bike, 8 transitions). Anybody know of a better program that handles multisport activities from the 910XT?

Here’s the first run: Sufferfest Chyrsalis 1st run

And the last ride: Sufferfest Chyrsalis 4th bike

The workout is available now in the Sufferlandrian National Team. Once a few more people test it out, I’ll move it to the main TrainerRoad workout library. If you don’t want to wait, just join the team and it will show up in your workout library the next time you open the app.

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Trevor DeRuise

Trevor DeRuise is a professional mountain bike racer, Level III USA certified coach, lead contributor to cycling forum conversations, and the main person behind all TrainerRoad’s tweets. Follow the latest TrainerRoad news and updates he’s sharing online.

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