Well I managed to get my bike workout in yesterday after all.  I did 3 x 20 min pace work holding my heart rate between 140-160bpm with a cadence of 80-85rpm with 4 x 1:00 iso leg drills in between each pace round.  It was a solid workout but it was definitely hampered by my rib injury.  I could only hold a certain position on the handlebars for so long before needing to switch due to the discomfort.  After the ride, I struggled with a lot of pain, to the point that during coaching I could hardly talk above a casual voice which made it a challenge to work with the swimmers.

This morning I feel a little bit better and I'm definitely favoring that side a lot more to keep from aggravating the injury any further.  I think I have learned my lesson that I can't be so reckless over the course of the next year.  With that said, I am now being forced to stall my training and just waiting for my ribs to heal enough to resume all my training.  On the bright side, it will give me the opportunity to re-evaluate my training plan and improve it with more knowledge and information that I am gaining from my research.  I'm still going to conquer and become and Ironman!