Classic Rock Training

Last week I took a very productive break from training. Here's what I accomplished:
1. Evaluated my training plan and chose a new one.  I had been using training plans from beginnertriathlete.com, which I think were perfect for me when I was starting out.  Now I have moved beyond the "getting to know racing" phase, I have specific areas I want to improve, and that's not likely to happen with those plans. They give a good outline for the amount of time that should be spent training each day for the the 3 sports, but I need a plan that is more specific than "run 22 minutes or bike 47 minutes".  I chose a training plan from this book:

The workouts are more specific about what I should be doing during my 32 minutes of running or 55 minutes of cycling, and I'll be spending much more time on my bike.I'll still be going to Master's at the Y for my swim workouts. 
2.Upgraded some equipment. Bought a new strap for the Garmin, and added a cadence meter to my bike. We also started a home gym project in the garage.
3.Cleaned up my nutrition.  I've been pretty lax about good nutrition, and it's time to give this area some  attention. My goal here is to drop some weight, while still getting some valuable "fuel" for my workouts. I'm keeping a food log, tracking my calories, and adding more variety to my diet. I'm focusing more on whole grains, lean meats, steamed veggies, nuts and  fruit.  I'm cutting out highly processed foods, processed sugars, and white flour. 
4. Set my goals for Classic Rock. My main focus for this race is improvement on the bike. The new training plan, cadence meter and better nutrition will get me there.