Woke up this morning ready to race!


Woke up this morning ready to race. I’ve been looking forward to making it to a time trial for a few months now since I started coaching swim back in February. The races just seemed to always conflict with the Saturday practices. Well now that Summer is here, I finally have time to get the race done and get over to practice. So this morning I was so excited that I was going to get in a time trial before practice. I got all ready the night before. Switched my racing wheels out for my training wheels. Carbo loaded. And got myself all ready to race.

5AM the alarm goes off. I get up and do my race morning stuff. Grab a coffee and head out to the race check in. I pull up and its quiet. No one is there. Not completely unheard of for me to be early to a race, but it was 6:02 and check in is supposed to be at 6. Crickets…. So I hop on Facebook and read closer. July 23rd. Whoops! I have been know to be early, but a month early? SMH Oh well maybe there is a race this month at the old location. So I head over to Bena Rd. and you guessed it …Crickets… At this point I say what the heck! I am heading back to Ming Lake and getting in a training time trial. So back to Ming Lake I go, suit up and head out for my ride. I start out feeling good. I am pushing it, but I figure its only 10ish miles and I can hold on. So I keep pushing. I am moving pretty good through Hart Park but definitely not feeling 100%. After the turnaround there is a little uphill and I hit that and gave it everything. By the top of the uphill I was feeling the burn. Coming down the other side and into a section that I usually move pretty good through I couldn’t find the extra gear. That issue haunted me through the rest of the ride. Even though I feel like I crawled across the finish line, I did so with my second fastest recorded time since September of 2012. I’ll take it!

After my ride I decided to eat some crappy food before heading to swim practice. Bad idea. Always a bad idea to eat McDonalds. I jumped into the water during practice and swam about 300 meters. No fun but totally necessary.

After practice I headed to my parents’ to help with some yard work. Pretty full day!

Training/Nutrition Log
Morning Weigh-in:
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology and a cup of Coffee
Workout: Rode 12.5 Miles used Acid Check Granules, Himalayan Pink Salt mixed in water.
Late Breakfast:
 Sausage, Egg, and Cheese Muffin, Hash brown, Orange Juice, a cup of Coffee
Post-Workout: 3 – The Final 3 Capsules for Recovery
Lunch: Couple Pieces of Chicken, Baked Sea Salt Chips, and a Granola Bar
Pepperoni, Sausage, and Jalepeno Pizza, Potato Wedges, and Hot Wings

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

Getting ready to Race!


Woke up this morning and stepped on the scale. Dropped 4 pounds. Yay! Kind of ridiculous how that works right?

Got my bike ready for tomorrow’s race! All dialed in and ready to go!
File_000 (7)
Went for a ride to get the legs ready for tomorrow’s time trial and then did an alternate workout than what was planned. It was the recovery workout which is more about stretching and flexibility. Tomorrow I will do the regular workout as planned. The only reason I am diverting from the plan is because of the time trial tomorrow morning. I figured a nice cycling workout followed by a good flexibility workout would be better than trying to Max out on the Insanity Max 30 program.

So I had an awesome carbohydrate loaded meal to boost the glycogen in my muscles and I am ready for a good sleep!

Enjoy your evening! Talk more tomorrow!

Training/Nutrition Log
Morning Weigh-in:
Breakfast:  3 – AcidCheck Caplets and Chocolate Shakeology
Lunch: Peanut Butter Sandwich and a bag of Jalepeno Chips
Workout: Rode 26.5 Miles Day 5 of Insanity Max 30: Pulse (Substituted Pulse for Friday Night Fight due to tomorrow’s time trial) used Acid Check Granules, Himalayan Pink Salt mixed in water.
Post-Workout: 3 – The Final 3 Capsules for Recovery
Pasta with Meat Sauce, Romaine Salad with Cucumber, Peppers, and Tomatoes, and Garlic Bread.

Disclaimer: As a triathlete, I am not always eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!


2015 Triathlon Season – The Year of the Half……and a Full!

Last year was plagued by injuries and spinal rehab. This year is starting off slowly and is building nicely. I am looking forward to some redemption this year for sure! And with that I give you the tentative 2015 Triathlon Season – The year of the Half….and a Full!

January 24, 2015 – Bena Rd Time Trial – Bakersfield, CA – 20k

March 7, 2015 – Bayshore 70.4 – Long Beach, CA – Half (70.4)

April 4, 2015 – Visalia Triathlon – Visalia, CA – Sprint

April 19, 2015 – LA Triathlon Championship Series – San Dimas, CA – 2/3 Olympic

May 2, 2015 – Wildflower Triathlon – Bradley, CA – Half (70.3)

May 9, 2015 – LA Triathlon Championship Series – San Dimas, CA – Olympic

May 30, 2015 – Bass Lake Triathlon – Bass Lake, CA – Olympic

June 28, 2015 – Pacific Crest Triathlon – Sunriver, OR – Olympic

July 26, 2015 – Donner Lake Triathlon – Truckee, CA – Half (70.3)

August 8, 2014 – USAT Age Group National Championship – Milwaukee, WI – Olympic

August 16, 2015 – Hansen Dam Triathlon – Sylmar, CA – Olympic

September 20, 2015 – Ironman Lake Tahoe – Lake Tahoe, CA – Full (140.6)

October 11, 2015 – BOD – San Dimas, CA – Olympic

November 15, 2015 – REV3 Florida – Venice, FL – Half (70.3)

December 5, 2015 – HITS – La Quinta, CA – Half (70.3)

Hope to see you at the races!


Happy 2015! Commence #ProjectNewYear!

‪‎Happy New Year‬! Three 3 years ago I started P90X and completed the 90 Day Program, only missing one consecutive day, with the help of my Friend and Coach Michael Ryan.
10897864_10204614575916006_7322144930559614280_nThank you so much for your continued coaching and support Mike.

Well 2015 is here and it’s time for ‪#‎ProjectNewYear‬. I will set activity based goals and systematically achieve successful completion of those goals through daily dedication.
This year one of my goals is to do at least 25 minutes of logged exercise everyday in the ‪Team Beachbody‬ ‪‎Online Super Gym‬. ‪FocusT25‬ is going to be my baseline workout because I know what a great workout it is for me. If you would like to join me in this goal and already have a Beachbody Program, let’s commit to the ‪Beachbody Challenge‬ and get together on Facebook and make sure we ‪#‎pushplayeveryday‬!

If you don’t have a program, contact me or comment on this post and I’ll help get you started!

Project New Year – Day 54, 55, and 56 – Ryan Out

This may not be the post you were expecting to see from me, but here it goes. Seems to be a trend that I don’t blog on the weekends. Lots of stuff happens on the weekends and I just don’t seem to get to it. This weekend it has been especially tough to swallow. Friday I was thankfully busy with the kids and their school activities. They are so awesome! Since I had a Time Trial on Saturday the kids stayed with my parents. My parents and the kids always seem to enjoy their time together. I had some conditioning to take care of, so it all worked out. The time trial went well. Somehow I set a personal best even though I hadn’t eaten anything but Shakeology since Thursday night (2 Shakes on Friday and one Saturday morning before the race). Emotionally I am a wreck. Financially I am nonexistent. But physically somehow I am enduring even though I know at some point if I keep going like this, surely that will fail as well. Even though it may not seem like it on the surface or through my Facebook feed, I have been avoiding something for a while. I have not been taking care of me and there is nothing of me left to give. I am tapped out. I am sorry if I am letting anyone down but I need to stop this charade. I am not happy. I am not doing well.

And I am done putting on that facade. I had every intention of taking this thing through 120 Days and I may very well complete it, but if I do, I am going to do it for me and no one else as it should be. Life is hard. Being a dad is hard. Being a good ex-husband is hard. Being a significant-other is hard. Success is hard. Getting in shape is hard. Staying in shape is hard. Eating healthy is hard. Being accountable is hard. If you can do it and you really want it, anything is possible. But if you don’t take care of yourself and do the things you need to do to provide a stable foundation for yourself and for the people you love and care about, it can all come crumbling down when the balance gets too far off. Unfortunately, sometimes that crash comes a bit too late and everything you have worked for is suddenly gone or just out of reach. I guess that is where I am right now. Starting over from the beginning.

I apologize to everyone I have let down over the past few years. I thought I was doing what I needed to be doing but apparently that was not the case. I don’t blame any of you for jumping ship, not doing the things I may have asked you to do, or even not wanting to be involved in what I was so excited about sharing with you. I get it. I mean the stuff I do really does work. Health and Fitness wise I have never been in better shape. Mentally and Financially I was never ready to let it work as it has worked for so many of my friends and mentors. And that is where I have failed so many of the people who were closest to me. I am somewhere underneath all of the rubble and it is time to start digging my way out.

I am going to take some time away. Not exactly sure what that means yet, but it is my intention to come back strong and ready to help those people that are ready to accept my help and do what it takes to get to where they want to be. I am not giving up. I know it is possible. We just have to be ready to make it happen for ourselves without any reservations. So for now this is my last blog post. I wish you all the Happiest of Holidays and a Wonderful New Year! I hope to see you on the other side……good journey!

Friday, November 21, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper and X2 Yoga
Saturday, November 22, 2014 – Weigh-in: 170
12.9 Mile Time Trial and Foam Rolling Recovery
Sunday, November 23, 2014 – Weigh-in: 168
P90X2 X2 Recovery + Mobility

ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraEnergy and Endurance FormulaP90X Results & Recovery Formula

Project New Year – Day 47, 48, and 49 – P90X2 Triathlon Training

Kind of a quiet weekend for me. Friday I went out for a little bike ride and did some Yoga. Saturday was quiet. Worked on the Falco V setup for Sunday’s race and then did some Yoga. Sunday morning came and it was time to race. My last race was about 8 weeks ago at the Bakersfield Triathlon. I have been working to keep my back in good working order through 6 weeks in Foundation and Recovery and then with this past week starting a 5 week Strength Phase in P90X2. I am so thankful that we have awesome race event holders here in Bakersfield so that I didn’t have to travel this past weekend. Its always nice to be able to sleep in your own bed, wake up, and have a race here in town 🙂 So much fun to see a bunch of people from the local running, cycling, and multi-sport community out and having fun on the home course of the Kern River Duathlon. The race went really well with help from the awesome volunteers and race coordinators from Kern Wheelmen.

As far as my race went? I knew that the run part of the race was going to be challenging for me based on how long running 5 miles a couple weeks ago put me out of commission. I am just not used to running anymore and really have not done much of it for the past year. That’s crazy right? How can a triathlete not run? I’ll tell ya, after being a really good runner as a kid and starting all over (after taking about 20 years off), in essence reteaching myself how to run, is one of the hardest things I have tried to do. At the beginning I was just scared of re-injuring my knee like I did in College (hyperextension), or tearing my hamstring like I did about 11 years ago when I tried to start running too fast with my dog Max (that sucked). Now its just uncomfortable to run. It doesn’t feel natural. I would rather get on my bike, jump in the pool, or do a 25 minute cardio video from Focus T25. But I know that once I start running faster, and feeling that float I used to when I was a kid, that all of these negative thoughts that manifest when I begin to think about a running workout, or a race, will begin to fade away. Its just about getting out there and doing it. Like the idea of doing the home video workouts, if you push play every day, the chances are you are eventually going to do the workout. So that is why I like to race, it forces me to run. Unfortunately this year I didn’t get to race that much, but I know that 2015 is a New Year and I am on track to getting out of my way and off towards learning how to enjoy running again. I am looking forward to working with my friends at Bakersfield Trispokes and getting faster as runners together. My bike time wasn’t fantastic (3rd fastest individual bike split on the day with Aaron Hebeler and Jack Nunn beating me out) but I’ll take it after sucking wind for 2 miles in a pair of running shoes 🙂 I had lowered my aero bars down about an inch the night before so I could try out a more aero position. Result: Faster bike time, painfully tight back, spent hip flexors 🙂 Summary: Yes you can be too aero! (See my Project New Year – Day 39 Blog Post which explains a little bit about playing with your cycling position.) The second run, it was all I could do to keep shuffling my feet. I new that it was only a couple miles and I could grunt it out and finish this thing. Problem was, I didn’t know if had I put enough distance between me and those great athletes I knew were closing in behind me with every stride? Luckily I pulled it off and eeked out another podium finish. I’de say its about time to leave the pity party and get this running party going. What do you think?

Kern Duathlon Nov2014

Friday, November 14, 2014 – Weigh-in: 173
Cycling 25.7 Miles and P90X2 X2 Yoga
Saturday, November 15, 2014 – Weigh-in: 172
P90X2 X2 Yoga
Sunday, November 16, 2014
Kern River Duathlon (2mi run / 11mi bike / 2mi run – 0:59:50) and P90X2 X2 Recovery + Mobility

ShakeologyBeachbody Whey, Beachbody Fuel ShotSlimming FormulaCordastraSuper SumaEnergy and Endurance FormulaP90X Results & Recovery Formula

Cheers to making the right choices!

Where to start? Today marks 31 days until the 2014 Ironman Lake Tahoe. Up until today I have been visualizing this race. I have swam the 2.4 miles in my head so many times that I have lost count. I have cycled the 112 miles so much that I know how amazing it is going to feel to get my butt off that saddle. But for some reason I have never been able to visualize running the 26.2 miles and finishing this true testament to intestinal fortitude. I thought that maybe its because after 22 years I still have a mental block from hyperextending my knee 3 Days before my College Running Career was able to start and began the dark spiral into my subsequent deep depression. But alas, it seems as if I am not supposed to finish the race this year. You see, I have been fighting my spine and neck misalignment for a long time which up until October of 2013 was still functional. As this misalignment started to worsen I started to feel pulling in my hamstring, uncontrollable headaches, and significant lower back pain. It began to affect my performance in races but I continued to ignore the warning signs and pushed through out of sheer Ego. I was not going to admit that I was broken. I didn’t work this hard to get back in shape after so many years of being unhealthy to have it all undone by some silly s-curve in my back and a neck without and curve. It just wasn’t going to happen. I was getting ready to turn 40 and I needed to do something to prove that I was ready to tackle a monumental task. The IRONMAN Lake Tahoe. I mean really, I can totally do this, right? So I found this awesome cause in ZERO – The End of Prostate Cancer and I set out to raise the money to do my part. Unfortunately my spinal condition got worse, my training suffered, and to top it off I think with my bike wreck a couple months ago aggravated everything. My condition went down hill really quick. I sought out the Physical Therapy it was going to take to put me back together at Neck And Back Integrative Medicine. Started the rehab and quickly found that this is not going to be the slam dunk I was expecting. Over the last month I have been through some crazy decompression and manipulation, trigger point injections, and chiropractic adjustments. Along with this realignment and introducing curvature back into my neck I have been trying to get back into training, but I am finding that with this realignment comes a need for patience and a dose of reality. I WILL NOT be able to complete the Ironman with my current level of fitness. Heck, I can barely ride 36 miles without getting a spasm in my back at this point. So it is with great humility that I put Ego aside (getting good at this lately) and respectfully withdraw from the 2014 Ironman Lake Tahoe 140.6 and look forward to 2015 to tackle this beast.

Zero and I appreciate all of those who have donated to finding a cure for prostate cancer and funding programs to help those who are in need. There are so many worth while causes out there and the fact that you had supported me in this cause is truly a blessing. Please know that your donation was not made in vain. I will be working with Zero over the next year to raise money for this noble cause and I look forward to our partnership as we work to raise awareness for this disease which affects so many people that are near and dear to our lives.

I have not determined whether or not I will be attempting to salvage some part of this opportunity to race in such an amazing venue (Lake Tahoe). If so, it would be at the Half Ironman distance which is still a great challenge for me at this point in my recovery. I’ll be talking with the doctor’s over this next week to determine if this is feasible or not.

Thank you again to all of you who have been following my journey towards fulfilling this goal. You are all very special to me. I only hope that I will be able to do you all proud and eventually cross that line carrying the names of the many who have suffered and continue to suffer to this day with Prostate Cancer.

Until then, I will continue to plug along and help as many people as possible reach their personal goals. You are the ones that matter to me. Its so much easier when we help each other. Through your success we all become stronger! Let’s keep going in the right direction! Cheers to making the right choices!

Train for Success!

So often I post solely about my family or triathlon training. And while these are the most important things in my life, something else that is very important and dear to me is being a Beachbody Coach. Helping people set fitness and nutritional goals and working with them to achieve them is so rewarding. Not much feels better than seeing the smile on someone’s face when the tell me they have finished a program, fit into an old pair of jeans, or finally were able to do ten real pushups without having to kneel. It’s pretty powerful stuff!

Here I am in Las Vegas for a third year. I am spending time with the Beachbody family, going to motivating events, attending training sessions, and learning how to be a better coach for you all. There are so many new and exciting things going on here in Beachbody and I cant wait to put them to work for you!

Well thats it for now but stay tuned! I’ll be sharing more over the next couple of days!

Tuesday Night World Championships #2

Tuesday, June 17, 2014
Weigh-in: 171
3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Lunch: Chocolate Shakeology
Snack: Clif Bar Granola Bar and 3 – AcidCheck Caplets
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 3.6 Mile Warm up and Cycling 27.6 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
 P90X Results & Recovery Formula
Dinner: Pasta with Turkey Breast, Bowl of Honey Bunches of Oats with 2% Milk
Snack: A handful of Sour Patch Kids, 2 Twix, a Small Ice Cream Cup, and a Bag of Popcorn

Definitely got behind on my calories. Felt it on the last hill of the Tuesday Night World Championships #2 as I ran out of energy. The good news is that there was not one instance of pain in my hamstring during the entire ride or after. This was the goal for the ride. Goal accomplished! So happy that injury seems to be behind me. Time to keep stretching and build on this performance one day at a time.

Tuesday Night World Championship #1

Pretty neat day! My daughter received some awards at school for meeting her AR (Accelerated Reader) Goal as well as a certificate for Mathematics. Headed into the office to get a few things done and then it was off to get the kiddos for our Tuesday. The kiddos played at home while I cleaned the drive train on my Falco V to get it ready for the Tuesday Night World Championship. We all piled in the car and headed up to my parent’s house. The kids went swimming and I stretched. I kissed them both and headed off to warmup for the start!

The race was crazy! The wind was whipping around up on the Bakersfield bluffs and with my bike set up the way it is (high profile wheels) I was a bit hesitant to gun it down the first descent. I started to get passed and then was completely dropped off the back as we began the first hill. The peloton left me in the dust. Not necessarily where I want to be, but it was probably the safest position for me to be in with all of the wind. So I just put my head down and ground it out to try and catch the group. I finally caught up with everyone about 8 miles into the ride. We had a lead group of 4 for a couple miles then I got dropped again. I caught back up with one of my friends Zach Griffin at about Mile 18 and we ended up working together for the next 6.5 Miles down Rattlesnake, through Hart Park to Goodmanville Rd. before we caught up to Jim Pappe, and then these hill climbers took off again and left me alone in 4th position through to the end. Luckily this is about the time my family caught up to me and began cheering giving me one last burst of energy to finish the race out strong. Unfortunate side note: The rider who was in first place for most of the ride cut off the course with about 20 meters to go and bowed out of the podium spot. So looks like I placed third! Wasn’t pretty, but I’ll take it! Looking forward to the next race!

Triathlon Training Log – May 20, 2014
Morning Weigh-in:
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Bean and Rice Burrito, Water
Pre-Workout: 1 Hour Stretching and Energy and Endurance Formula
Workout: Cycling 27.9 Miles added AcidCheck Granules and Pink Himalayan Salt to Water 
 P90X Results & Recovery Formula 
Dinner: Pork Chop, Half a Baked Sweet Potato, Half an Ear of Corn, Taco Salad
Dessert: Chocolate Shakeology with Almond Milk and a Lime Popsicle
Snack: Organic Peanut Butter Sandwich

Working on the nutrition!