Like a Kid Going to the Doctor

When you were a kid, did you ever experience the miraculous healing power of going to the Doctor’s Office? You swear up and down that you are sick, you feel horrible, you have a weird pain, and it feels like it is the end of the world as you walk into the Waiting Room. You check in, sit down for an hour, read a Highlight’s magazine and some Dr. Seuss books, and eventually get called into the Exam Room. It smells odd, and its a smell you will never forget. The Nurse comes in, takes your vitals, and asks you what’s wrong. This is your chance to explain what is bugging you but all of a sudden the issue isn’t as pronounced as it was when you convinced your parents that you needed to go to the Doctor. You swore up and down that you were sick, you felt horrible, you had that weird pain, it truly was the end of the world. All of the worrying, complaining, and time wasted to find out that you are fine. Surely I can’t be the only kid to have experienced this?

Now imagine this whole scenario from the point of view of the parent. Its a bit like taking your car into the Mechanic with a weird sound (except your car is the one telling you there is a problem). You swear the noise is there, but when you take it in to get it checked, the noise isn’t there anymore. This is how I felt yesterday when I took my bike into Action Sports. I swear my front break wouldn’t center. I completely took it apart and reinstalled it and it still would not work for me. So I packed up the Falco V and took it to the Doctor. I walked the bike in, had my friend Ed look at it, and when he did, everything was working perfectly. How the heck does that happen? I told him that he was the bike whisperer and people will come from miles around to have him work miracles on their trusty steeds.

Triathlon Training – Recovery Day

Wednesday, May 27, 2014
Morning Weigh-in:
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Lunch: Burrito and 2 Soft Tacos
Dinner: Rotisserie Chicken, Fettuccine, Zucchini, Salad, Bread
Snack: 4 Pieces of Sushi, Piece of Cake, 1 Scoop of Chocolate Chip Cookie Dough Ice Cream

Cycling Focus Brings Pleasant Results

Spent the past two weeks on the bike. Not ashamed. It has felt good to be on the road. Putting down some good times for different bike routes too! I am faster than I have ever been on the bike, which is so much fun! This week I am going to continue to ride while the weather is nice and sprinkle in some runs. Next week I begin training by entering a Beachbody Challenge with a group of committed friends (even though I am the only one being committed to the Asylum 😉 . If you would like to check out my rides for the last two weeks (or for the last year and a half and any future rides), check them out at .

Have a great week!






No this isn’t a post about the annoying waiting involved when streaming video on your computer or handheld device, or having your car detailed with a high-speed, rotating chamois .. er .. wait, that’s buffing. Anyway the buffering I am talking about is characterized by putting something between two things you care to separate. In this case over the past 2 weeks I have been buffering (eating everything and only cycling) as a sort of Recovery from the 2013 Triathlon Season before I start Off-Season Training.

Let the Strength Training Begin! The 2014 Triathlon Season is going to be ridiculous! And as a Falco Bike Sponsored Triathlete I need to be ready! Beginning January 1, 2014 I move up into the 40-44 Age Group. Have I told you that many of the best endurance triathletes in the world are in this age group? Yeah, so I have my work cut out for me and I love that is is going to be a challenge!

To be honest though, I am not one who is very fond of “strength” training. I am very wired for slowtwitch activities such as swimming, cycling, and running, to name a few 😉 . Alas, strength training is very important to increase sustainable and explosive power. To accomplish this goal, I will be doing all of the following at various times, intensities, and durations:  Insanity: The Asylum Volume 2 , TriCore on the EVOcx , Yoga, Kettle-Bells, and Stretching combined with the functional training of Swimming (laps and on BowSwim), Cycling, Running (indoor and on road/trails). This will start tomorrow and continue through the remainder of the year.

Sounds like fun! Check in from time to time and see how its going! These next few months I’ll be rolling out some different posts. Ones that are more entertaining than the standard Accountability Posts. Back to the recipes, product reviews, and eventually pictures of the Falco V TT Bike build in December. That’s is going to be exciting!!!!!







A Week Apart

I think a week is too long to take off eating healthier. I say “eating healthier” because I certainly haven’t said that I am “eating healthy” in a while. Since deciding to take a week off of training and nutrition after last Sunday’s Bakersfield Triathlon, I can tell you I don’t feel wonderful and rejuvenated. Even though I probably have not gained much weight, I feel heavy, slow, and tired. A high sodium and carbohydrate enriched diet combined with inactivity is an energy killer for me. I guess its a good thing I’ll be back in action tomorrow. Looking to tidy up my nutrition too and eat clean again. I know the holidays are coming, but what a better excuse than to eat clean than Christmas goodies. Oh my, the goodies! For sure though, I won’t be taking a whole week off of feeling good and healthy – maybe just a day or two 😉 So tomorrow, back at it but I won’t make it so boring this time. Starting fresh!

Who doesn’t like to have fun?

Hey all! I’ve been busy since finishing the Bakersfield Triathlon this past Sunday. What a great race! Classic challenge for everyone! Thank you to all of the sponsors and volunteers who made it happen. Kerry Ryan (Action Sports), thank you for keeping this event going! 33 years this event has brought laughter, and tears, to people’s eyes. Much Appreciation and Maximum Respect to you Sir! If you are interested in knowing more about this race, I will be writing a blog during my travels this weekend about the race and what you can expect should you decide to tackle this awesome event! For now though, here is my blog from last year’s event Bakersfield Triathlon 2012.

Alright, this week has flown by. Taking a week off of training is difficult for me to do, and since my blisters from Sunday’s race are 90% better, I am probably going to head out for a ride tomorrow morning (no running till next week). But despite my “antsy pants” urge to get moving, I have had the pleasure of spending a considerable amount of time with my kids over the past week and a half, and this fills my heart with joy. I can’t express how thankful I am to be able to take them to school and pick them up, help them with their homework, as well as put up with their little brother / big sister spiritedness :-). We have worked hard on our school work, learned important lessons, and we even managed to have great fun too! I mean really, who doesn’t like to have fun?

So really here I wanted to reach out and say hello to anyone who takes a moment to read this post. There are some very cool things in the works right now, for me and for you. Please don’t hesitate to contact me should you be interested in seeing how I can help you.

Ryan Olson – – 775-722-8184 (call or text)

Focus T25 Day 37 of 70 – July 30, 2013

Focus T25 Day 37 of 70 – Beta Phase – July 30, 2013

Morning Weigh-in: 169 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25 Speed 2.0 added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Club Sandwich, 1/2 Bag of Pop Chips
Dinner: Whole Wheat Pasta and Breaded Chicken with a Light Garlic Herb Sauce
Snack: Glass of Lemonade, Small Protein Bar, and a Bowl of Watermelon

Speed 2.0 is awesome. Fast and deliberate! Love it! My real highlight however was watching my kids climb today. They did so great! Addison (my Daughter) climbed a route she had never climbed before, and owned it. Davis (my Son), with this being his second day at the climbing gym, is doing awesome. His confidence is getting better and is able to get up and down the boulder on his own. Here is a pic of them both!



Update from Fityak

Hi all!

Its not very often that I sit down to write something without me being in the middle of a Challenge or to review some race or product but here it goes. There are a bunch of things going on right now; Summer with the kids; Beachbody Coaching; Working with my Dad on his Projects; Triathlon Training for Nationals in August; Working with Companies that produce Products I love (, Evo Fitness Bike, De Soto Sport,, Olson Design Studio, Action Sports, and of course Team Beachbody); and Studying for my NASM CPT. All of these things are very important to me and I would like to give as much time to each as I possibly can. Now I highly doubt that there are many people out there who absolutely can’t wait for the next thing that I write or share, but on the off chance that I am actually reaching people or providing them with useful information or motivation I want to make sure that you are not being left in the dark! I am going to start mixing it up more. Product reviews, Book reviews, Exercise logs, Supplement reviews, and the like should be coming out with more frequency. Things are getting very exciting for me and I can’t wait to share and hopefully motivate someone to do something they never would have done before.

If you have been motivated by one of my posts before, please share with me so that I know I am on the right track. Who knows? I might just be able to help you more!
Phone – 775-722-8184
Facebook* –
Facebook Like Page –
Blog –
Twitter – @fityak

TriCore – Day 16 of 28

TriCore – Day 16 of 28

B – AcidCheck CapletsActivit, and Cordastra, Chocolate Vegan Shakeology and Cinnamon, Coffee
S – Coffee
L – Chicken Sandwich with Bacon, Pepper Jack Cheese, Spicy Mustard, Potato and Sweet Potato Fries, Onion Rings, and Root Beer
W – TriCore Day 15 – Active Rest – Swam 1600 meters and added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Orange Chicken, Steak and Asparagus, Chow Mein, Fortune Cookie

This week I have been running a little loose on my nutrition and have increased my fat intake. Even though I have managed to keep my weight static through my training, I don’t recommend daily disregard for eating healthy. Luckily I drink Shakeology every morning for breakfast which helps to kick-start my metabolism the right way every day! Next week I will start to reign in the nutrition in preparation for my next races the second weekend of June. Here is a link to my race schedule for this year:

TriCore – Day 13 of 28

TriCore – Day 13 of 28

B – AcidCheck CapletsActivit, and Cordastra, Chocolate Vegan Shakeology and Cinnamon, Coffee
S – Coffee
L – Pepper Chicken, Orange Chicken, Beef with Broccoli, Fried Rice, and Chow Mein
W – TriCore Day 13 – Workout 8 added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Chocolate Vegan Shakeology with Cinnamon, Bowl of Cheerios
S – Popsicle

Today was Day 13 of the TriCore Workout:

Warm up – See Day 1 for explanation

1 Legged Push Set – See Day 1 for explanation

Free Wheeling – See Day 6 for explanation

Hill Climb Drills – See Day 6 for explanation

Tomorrow is supposed to be Day 14 and a Rest day, but I traded the Rest day for May 12th, so I am skipping ahead to Day 15 Workout 9 for tomorrow. Maybe even have time to get a quick swim in right before!

TriCore – Day 06 of 28

TriCore – Day 06 of 28

B – AcidCheck CapletsActivit, and Cordastra, Chocolate Vegan Shakeology and Cinnamon, Coffee
S – Coffee, Powerbar Protein Bar
L – Salad with Chicken, a Sprinkle of Feta, Pickles, Water
W – TriCore Day 06 – Workout 4 added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Lasagna, Salad with Chicken Feta, Peppers, and a Balsamic Vinaigrette, Pita and Hummus
S – 50/50 Bar, Bag of Popcorn

Today was Day 6 of the TriCore Workout:

Warm up – See Day 1 for explanation

1 Legged Push Set – See Day 1 for explanation

Free Wheeling – This is where you sprint for 30 seconds at 120 RPM’s and do this 4 times separated by a minute at 80 RPM’s and then finish with 2 minutes of  80 RPM’s all at a medium tension.

Hill Climb Drills – This is where you have the tension high and climb out of the saddle for 1 minute then sit in the saddle and burn for a minute then repeat the climb and finish with a 2 minute seated climb.

Tomorrow is supposed to be Day 7 and a Rest day, but I traded the Rest day for May 4th, so I am skipping ahead to Day 8 Workout 5 for tomorrow. Also hoping to get a swim in tomorrow evening.