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!

 

Energy Bits – Product Review

The time has come! Its finally time to review Energybits! Made from 100% organicallly grown, NON GMO spirulina algae and loaded with 40 nutrients, ENERGYbits® algae tabs have the highest concentration of protein in the world (64%) all for just one calorie per tab.” I have been talking with the very good and patient people at energybits.com since July and so much has happened since then. Originally I was l was looking for a nutritional supplement for the Ironman Lake Tahoe. It seemed like a few days after we spoke, I signed up for two months of rehabilitation for my spine. Not the most opportune time to test out a new product right? Needless to say, after a few weeks of tweaking my spine, I postponed my hopes of completing the Ironman Distance for at least another year. The rehabilitation went well and eventually all of the little pains dissipated and allowed me to be physically active again without making me feel like I was going to pull a muscle or leave me with an excruciating headache.

Towards the end of September I figured I had been holding on to this Energybits product long enough, so I went out for a baseline, caloric deficit ride.  About 10 days later I went out for the same ride in a caloric deficit (the only difference was I ate 30 of the 100% Spirulina Algae energybit tabs) and was able to ride the 20.9 miles 1 minute and 23 seconds faster. http://www.strava.com/segments/1411240/compare/NDgyOTAyMzY4MSw0NzIxMTI3NTcw The weather conditions were similar. Towards the last 30% of the second ride I noticed that my energy level was running higher than the previous ride but I started to get some algae burps. It wasn’t really bad, but definitely a noticeable issue. (I am assuming that with continued use of this product I can learn to adjust the dosage so as to minimize the this issue.) So I thought that this was good information to know. Eating these 30 tablets of Spirulina Algae at a whopping 1 Calorie a pop gave me added energy for just less than 1 hour’s worth of cycling. Now this information could have been slightly skewed because I had just started up another round of P90X2 and just finished the first week of Core Strengthening. (Oct 8. Blog http://wp.me/p2pRzM-EH ) So I was reluctant to show this information as I didn’t really feel it was doing any justice to the testing of the actual product. So again I sat on the remainder of the product, looking for the right time to try it out and scientifically show whether or not this product really gives you a boost in energy and performance as is claimed.

Then came Thanksgiving Break. I had a window of a few days where the weather was perfect and I could control my eating. I said to myself, “Its finally time to review Energybits for real!”

Recently I have been doing really well for 5 to 6 miles of sustained riding. There is a 5.8 mile segment on Strava from Beach Park to Derrells Mini Storage on Alfred Harrel Hwy. This is a technical ride but it has some good straight aways too. I though it might be a good segment to focus on while testing the product. You can see the comparison link at the bottom of this blog. In the interest of keeping the conditions of the testing similar, I tracked my food from the night before, only had my regular supplements prior to riding (except on Day 2 and 3 with the addition of Energybits) and ate nothing else until dinner before starting all over again the next day.

And here it is:

Tuesday, Nov. 25
Dinner: Tri Tip, Pasta, and Vegetables with Marinara Sauce, Dessert

Wednesday Nov. 26
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula
Workout: Ride #1, Ride #2
Post-Workout: P90X Results & Recovery Formula
Dinner: Tri Tip, Manicotti, Broccolli, Bread, and Dessert

This is the base line ride for testing without the energy bits. I rode the 5.8 mile segment in 14:50. This was my 3rd fastest time ever recorded on this segment and the fastest I had ridden this segment in over a year (Oct. 7, 2013). This is good because it shows that I am operating at a peak performance without limitation 🙂

Thursday Nov. 27
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula and 30 Tabs EnergybitsWorkout: Ride #1Ride #2 Post-Workout: P90X Results & Recovery Formula and 30 Tabs Recoverybits
Dinner: Turkey, Stuffing, Mashed Potatoes, Yams, Bread, and Dessert

Today’s ride I added the energy bits. I pushed along this ride and put in a nice little sprint at the end to put myself 2 seconds ahead of yesterday’s time. I don’t monitor my time as I ride so I had no way of knowing how close I was to the time of the prior day. But, I usually just ride as hard as I can all of the time anyways, so I’ll take 2 seconds faster. I did notice towards the end of the first ride that I had a bit of the algae burps. Only real negative issue I have noticed with this product so far. Energy-wise, I think it helped me power out that little sprint at the end of the segment.

Friday Nov. 28
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula and 30 Tabs Energybits Workout: Ride #1Ride #2 Post-Workout: P90X Results & Recovery Formula and 30 Tabs Recoverybits

Today was just a little bonus ride. I had an extra bag of 30 tabs so I decided to finish them off and head out for another ride. The conditions were identical with weather and nutrition so what the heck! And Boom! A Personal Best by 30 seconds from the year before and I retook the KOM for that segment! 30 seconds over 5.8 miles is huge. I didn’t expect such a huge margin of change. I felt strong the whole way and knew that I was moving but to improve that much is not something I expected at all. I can only attribute the benefit to added energy after taking energybits and recoverybits. I can only imagine the added benefit of taking this product everyday and additionally when exercising.

Strava Segments for Comparison:
Beach Park to Derrells 5.8 Miles
http://www.strava.com/segments/1749733/compare/NTI5NzIxNTg4OSw1MjkwMjU3OTAwLDUyODQ4NzEyNTQ= BC Rush .5 Miles http://www.strava.com/segments/6346316/compare/NTI5NzIxNTk3MCw1MjkwMjU3OTcxLDUyODQ4NzEyOTA=

If you would like to try out EnergyBits, you can go to the www.energybits.com website and enter the PROMOcode: BLOG and you will get 10% off of your order! Also on Cyber Monday they are having shipping deals!

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!

Training:
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

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

Project New Year – Day 52 – P90X2 Triathlon Training

Ouch! So much for a scheduled Recovery Day. I said I needed to run more and so here I go. I put out the question to the ether and my Fraternity Brother answered the call! Thank you Nick for pushing the pace. Nick had moved away from Bakersfield just after I returned in 2011 but now he is back and I have a running buddy for at least one day a week until he gets sick of me (I am a loud breather; taking advantage of slowed, deep, and methodical breathing). As annoying as I am, for sure it was definitely nice to run with someone. You can always tell when someone has some left in the tank by the amount they are able to talk while running. I wasn’t much for words however Nick was a little chatty Kathy 🙂 Cheers to getting faster so I can shut you up Nick!

Training:
Wednesday, November 19, 2014 – Weigh-in: 175
Running 4.5 MilesP90X2 X2 Recovery + Mobility, and a little extra Foam Rolling

Supplements:
ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraSuper SumaEnergy 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

Training:
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

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

Project New Year – Day 33 thru Day 38 – P90X2 Triathlon Training

Friday, October 31, 2014 through Wednesday, November 5, 2014
What a crazy past 6 days. Halloween. Flag Football. Wedding. I didn’t really have enough time to do any real training, and quite frankly, I was pretty much out of commission after running those 4 miles on Thursday. I am still sore today! I was so sore that I decided to take another Recovery Week before hitting the Strength Phase of P90X2.

I decided to stop keeping track of what I am eating for a while. I know what I should eat and I am generally good about it but if I am not going to follow a specific nutritional regiment, I don’t want to influence anyone with listing every calorie I ingest. I am not looking to lose weight or gain weight. I merely eat to fuel my activity. So in an effort to make things a little easier on me and less jumbled for you, I will start rating the quality of my food consumption in some way or fashion. Since I take the same supplements everyday, I am going to start listing them at the bottom of the blog.

Everything evolves and that is not a bad thing. I am looking to help make this chronicle easier for me to manage as well as mix it up a bit so it isn’t so boring for anyone who takes the time to read what I type 🙂

On a happy note, I received my replacement stem for my bike handlebars today! I put the Falco V back together and I can’t wait to go for a ride tomorrow and spend some time getting reacquainted. I hope that you have a wonderful rest of your week!

20141105_215622

Training:
Friday, Oct. 31, 2014 – P90X2 X2 Yoga
Saturday, Nov. 1, 2014 – P90X2 X2 Balance + Power
Sunday, Nov. 2, 2014 – P90X2 Recovery + Mobility

(Started 6th week of Project New Year – Another Recovery Week)

Monday, Nov. 3, 2014 – P90X2 X2 Recovery + Mobility
Tuesday, Nov. 4, 2014 – P90X2 X2 Yoga
Wednesday, Nov. 5, 2014 – Swimming 1600 yards, P90X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance Formula, and P90X Results & Recovery Formula

Project New Year – Day 32 – P90X2 Triathlon Training

Thursday, October 30, 2014
So what do you do when the power company shuts off electricity to your house? You go running! If you have been following my training you know that I don’t run much (something I need to change). Thankfully the running shoes (Pearl Izumi trainers) I received a few months ago are really comfortable and helped me from completely jarring my body. So much goes into running efficiently and I am way out of practice. For the last few years I have relied mostly on upper body strength to help pull me through the run. Time to spend some more time with the running shoes on 🙂 Getting back into running shape is going to hurt this winter but it is a necessary evil if I plan on finishing an Ironman next year.

Morning Weigh-in: 172
Breakfast: Ham and Cheese Croissant and Coffee
Lunch: Vanilla Shakeology2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Pre-Workout:
 
Energy and Endurance Formula
Workout: Running 4.1 Miles and 20 Mins (6.25 Miles) of Spinning on the EVOcx
Post-Workout: P90X Results & Recovery Formula
Dinner: 3 Pieces of TriTip, 1 Chicken Breast, a Couple Baked Pretzel Chips, and a Granola Bar
Recovery: P90X2 Recovery + Mobility and an Extra Hour of Foam Rolling
Snack:
 Peanut Butter Sandwich

 

Project New Year – Week 1 Day 1 – P90X2 Triathlon Training

Monday, September 29, 2014
Morning Weigh-in: 170
Breakfast:
 
Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma
Lunch: Pasta with Meat Sauce
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 X2 Core
Post-Workout: P90X Results & Recovery Formula
Dinner: Turkey Meatloaf, Mashed Red Potatoes, Green Beans
Snack: a few Pita Chips with Hummus and Bag of Popcorn

Day 1 of a 13 week commitment. I’ve done this twice before (2012) so I know I can do it again. Looking to strengthen my core, increase my flexibility, and develop the connective tissue to make me a better triathlete. P90X2 has been used by Elite Athletes to train them for the Olympics and the Ironman, so its time to take one out of their playbook and push right on into 2015. This is my Project New Year. It consists of Full Disclosure on Nutrition and Supplements, P90X2, Swimming (Tethered on BowSwim, Pool, and Open), Cycling (Spin and Road), and Running (Treadmill, Road, and Trail). This first week I’ll be focusing on the P90X2 Foundation Phase and work in a little swimming when appropriate. The other stuff will be added as I progress and get stronger.

Here are my Day 1 Pics:
20140930_115342
Lets see what happens!

P90X2 – 13 Weeks to the New Year!

WOW! I just came to the realization that September is almost over! Only 13 more full weeks before the end of 2014! This time last year I was recovering from the Bakersfield Triathlon (Olympic Distance). That was the last race of my 2013 Season and probably the start of my physical decline in 2014. At the time I was thinking that I could just take a few months off and get back into it slowly. One excuse after another allowed me to undo much of the training I had spent that season gaining. Since then I have not completed a full Beachbody Training Program, I slipped back into eating some of the foods that are not good for me, and my functional triathlon training took a back seat. About the same time (October) my hamstring issue started to rear it’s ugly head. I began to pull away from all training. After a few months, I started to justify to myself that I wasn’t riding my bike since I had yet to receive my Falco V from my new sponsor Falco Bike. I lied to myself and said that I didn’t feel right riding the Trek because I was “sponsored” by another company. I started and stopped a bunch of the programs I had already completed before, but I didn’t get anything going enough to get me out of my funk. So now here I am a year later, having gone through rehab on my spine, I am a little slower and justifiably so, but I am focused and determined to make this next season count. This past June, when I thought I was going to power out the Ironman Lake Tahoe, I had pledged to start and finish at least 13 weeks of P90X2. Well I am going to renew this pledge. I have completed this program before and it led me to amazing results physically and mentally. Yes mentally. There is something about committing to, and completing, a 90 Day Health and Fitness Program that makes you feel like you can do just about anything. Working out every day, eating clean, and focusing on personal development is just about as good as it gets when you are trying to get yourself on the right track regardless of being an athlete or not. And by starting today I will be done with the 13 weeks just before New Years! Insuring that I finish off this year by being stronger, faster, and healthier than I have ever been. That is the goal and I am sticking to it this time. No more excuses. There is an Ironman course with my name on it in 2015 and I will kick its ass! Bring it!

P90X2