Since purchasing the road bike last week, I have significantly changed my workouts.  I have added much more cardio to my workout and drastically cut the weights.  I found a workout plan that I started following to train for the triathlon:  http://www.amateurendurance.com/training-programs/article/half-ironman-training-16-wk/.  Now I do cardio 4 to 5 days per week, and weights for 1 day a week.  My cardio workouts are also much longer, an hour to 1 1/2 hour.  Today, I rode 13.2 miles (about 49 minutes), and then ran 3 miles (25 minutes).  It will take some getting used to transitioning from the biking portion of the race to the running.  My legs felt like dead weight when I began running after the bike, but they worked themselves out after about 1 mile.  A weird thing that I have noticed, after a extended cardio workout, I find that I cough a lot.  I don't know if I am cleaning out my lungs, or developing new air sacs within my lungs.