Project New Year – Day 46 – P90X2 Triathlon Training

Rested the Legs and Trashed the arms! First time doing Shoulders and Arms since 2012 (my first round of P90X2). I forgot how much I liked resistance workouts. I can feel myself getting stronger. Gettin’ all swole! ha ha ha! Totally not something I would say about myself. Getting swole is so far from my goal! I do want to get stronger, but without the bulk. So I do higher numbers of reps (15-20) at a slightly lower weight than if I was going for hypertrophy. I think next week I’ll be able to increase the band tension. I don’t use weights, I use the B-Line Resistance Bands. I like them because of their versatility in the workout as well as ease of traveling and storage 🙂 Believe me, you can get an amazing workout with the bands. They kick your butt. Just as with any exercise, make sure you are picking the right weight for you so that you are maxing out those last 2 or 3 reps and everything will be A-OK!

Training:
Thursday, November 13, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance FormulaP90X Results & Recovery Formula

Project New Year – Day 45 – P90X2 Triathlon Training

Got in a last minute ride before heading to the monthly Bakersfield TriSpokes Meeting. (What a great group of people!) Today I worked on relaxing and finding my positions in the saddle. If I have learned anything from all of the cross-training I have done over the past couple of years, its that core engagement, spine alignment, and finding the relaxation in the movement will help you get through just about anything. As a triathlete there is a fine line between energy conservation and blowing up. Beyond the goal of just completing a multi-sport event like a triathlon, there is the desire to go as fast as we can. In order to achieve the coveted Personal Best we must become comfortable with being uncomfortable. I find that the best way to do this is to concentrate on keeping my face relaxed and my toes relaxed. Any time we tense up, we are expending energy that could have gone to power the engine that keeps us going (conservation vs. blowing up). So the next time you feel like your body is tensing up and your muscles are burning, remember to breath, focus on posture, find a rhythm, and then just let your body flow. Eventually you will find that you will naturally begin to gain speed through the momentum you are generating. The key is to not think about going faster, it is to really not think at all beyond the mechanics of your movements. Can you do that?

Training:
Wednesday, November 12, 2014 – Weigh-in: 174
Cycling 25.1 Miles and P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance FormulaP90X Results & Recovery Formula

Project New Year – Day 43 and 44 – P90X2 Triathlon Training

Monday, November 10, 2014

Tuesday being Veteran’s Day sure made Monday a toss up. How many people took off Monday? I tried to. Not on purpose though. I took the kids to school in the morning and came back home, saw the bed, laid down for a minute and woke up at 11. Big whoops right? I ended up getting all of my work done, but talk about leaving no room for delays.

Started my first day of the Strength Phase with P90X2. This is the phase where the most visible body composition change occurs and is recommended for 3 to 6 weeks. The original plan was 4 weeks in Phase 2 then go to 4 weeks in Phase 3, but I took an extra 2 weeks in Phase 1. So now I have a dilemma. One which I will solve right now. I am taking 5 weeks in Phase 2, throwing in a Recovery Week (Last week of year 🙂 ), and then go into 4 weeks of Phase 3 – Post-Activation Potentiation to start the New Year off right! This is one of the reasons why I love this program. With the week-at-a-time scheduling, it allows me to be flexible with the lengths of the training blocks, or even throw in a recovery week if I want to focus on cycling mileage, or if I just need a break (not that doing X2 Yoga 3 times in a week is much of a break 🙂 ).

So back to the first strength workout. It was a tough one and I remember it all too well from 2012. You know if Sean Callahan is in the workout, there will be a bunch of push-ups and pull-ups. For sure I’ll be sore tomorrow. I haven’t done that many push-ups and pull-ups since the last time I did P90X3 The Challenge. Rough! But, I got it done!

Tuesday, November 11, 2014

Went downtown to see the Veteran’s Day parade with the kiddos and my parents. 3 hours of tribute to the men and women who have served, continue to serve, and will serve to defend this great country of ours. Thank you! I continue to have the utmost respect for your willingness to pay the ultimate sacrifice for our freedom.

Today was a good day! Kids, a bike ride on the Falco V, a swim, a recovery session, and a feeding frenzy 🙂 (I have been catching up on calories this evening.) Went for a quick ride around Northwestern Bakersfield after only having a Shakeology in the morning, a Gu Energy Gel, and Energy and Endurance Formula. I ate another Gel halfway through the ride. It worked out good I think. I really just wanted to go out and ride and feel good; relax and push on the pedals for a while. I was supposed to do X2 Plyocide, but I really didn’t want to jump around today, so I opted for a bike ride and swapped tomorrow’s Recovery + Mobility for today’s Plyometric beating 🙂 Glad I did, the ride felt good despite having to stop at the most red lights I think I have ever experienced. Crazy! Somehow I managed to set a PR anyways 🙂 Very pleased with that! (It sets a good base line for an Energy Bits product test next week where I will try to recreate similar conditions and see how it helps my energy levels.) I also got in a short swim to stretch out my sore arms and that felt amazing! Especially the hot tub directly thereafter. And finished off the evening with X2 Recovery + Mobility which helped open up my shoulders after yesterday’s workout. Looking forward to tomorrow 🙂

Training:
Monday, November 10, 2014 – Weigh-in: 175
P90X2 X2 Chest + Back + Balance, X2 Ab Ripper, and 30 Minutes Foam Rolling
Tuesday, November 11, 2014 – Weigh-in: 173
Cycling 33.4 Miles, Swimming 1000 yards, and P90X2 X2 Recovery + Mobility

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

Project New Year – Day 40 thru 42 – P90X2 Triathlon Training

Friday, November 7, 2014 thru Sunday, November 9, 2014

Busy weekend with the kids 🙂 but I had a couple opportunities to get in some rides and make this a great weekend all around. Riding the Falco V is fun. Getting to know more about this bike every time I get a chance to ride it. I am also learning about myself, mostly about my weaknesses. Cycling can be a very unforgiving sport  If I don’t put in the work, I won’t get to be a strong cyclist.

I have been eating a bunch of calories. Not all high quality, but mostly good. I have not checked my weight in a few days. I’ll check it tomorrow. Starting the Strength Phase of P90X2 tomorrow which includes a bunch of resistance workouts. Some people say train heavy, race light. Quite frankly, I am looking forward to the just getting stronger part. This Foundation phase has been good for my flexibility and core stability. Now its time to build some lean muscle 🙂

Training:
Friday, November 7, 2014 – Cycling 18.5 Miles and P90X2 X2 Recovery + Mobility
Saturday, November 8, 2014 – Cycling 6.1 Miles and P90X2 X2 Yoga
Sunday, November 9, 2014 – Cycling 29.3 Miles and P90X2 X2 Recovery + Mobility

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

Project New Year – Day 39 – P90X2 Triathlon Training

Thursday, November 6, 2014
I’m gonna talk about my bike for a minute. First let me say how thankful and honored I am to be riding such an amazing machine. The Falco V is a phenomenal bike and I couldn’t ask for a more amazing sponsor than Falco Bike. Truly a dream come true for me.
FalcoV
For the past 6 months or so I have been riding with the stem rotated up which allowed me to ride a little higher but not as aerodynamic. (See picture below – Notice elevation of neck)
Riding High
I had been planning on rotating the neck down to improve my aerodynamic positioning, but when I made the adjustment (was planning on reducing my elevation incrementally by a centimeter at a time and ease into a more flat position) and went to test the tension on the handlebars, the downward thrust popped a bolt head. Needless to say, that was not a good day for me 🙁 But the guys at Falco Bike are awesome and Fed-Ex’d me a new stem, which I received on Wednesday! Of course I couldn’t wait to put my bike back together and get out for a ride. I popped the stem back on and went to loosen the bolts on the elevation adjustment and found that one of the bolts was stripped where I would have inserted the allen key (Hex Head Wrench) preventing me from adjusting the height.
Stripped
After trying to loosen the bolt with no success, I decided to just give the fate suggested position a try. Coming down about 4 centimeters and forward about the same, this is what the new configuration looks like. Its not extreme, but definitely more aerodynamic.
slamthatstem
So what did I find as I began my ride? I found that in the new, lower position I opened my chest, flattened my back, rotated my hips, relaxed my abdominals a bit, and engaged my hip flexors. Its weird, but I felt more comfortable even though I was a bit fidgety in the saddle (but that could be because I haven’t ridden in a week or so). My shoulders no longer shrugged to achieve a more aero position and that allowed me to relax my neck and shoulders. The result? I threw down my second fastest time for 25.8 mile segment 1:05:02 only 2 minutes off of my PR of 1:02:58 (June 11, 2013). Happy dance! Looks like all of that Rehab, P90X2, is starting to pay off 🙂

Training:
Cycling 29.3 Miles
P90X2 X2 Yoga

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance Formula, and P90X 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 – Day 30 and 31 – P90X2 Triathlon Training

Tuesday, October 28, 2014
After the kids finished their homework and went off to play, I got in my P90X2 workout and followed it up with 30 minutes on the EVOcx spin bike! I didn’t do the TriCore workout, but got in a good spin 🙂

Morning Weigh-in: 173
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Half a Chicken Sandwich, 1 1/2 Dolmathes, and Half Order or Feta Fries
Pre-Workout:
 
Energy and Endurance Formula
Workout: P90X2 Plyocide and 30 Mins (10.5 Miles) of Spinning on the EVOcx
Post-Workout: P90X Results & Recovery Formula
Dinner: Breaded Chicken, Steamed Vegetables, and Rice Pilaf
Snack:
 Bowl of Cheerios with Almond Milk, Peanut Butter Sandwich, and 8 oz’s Greek Yogurt

Wednesday, October 29, 2014
Busy day today with the kiddos and family. Squeaked in my workout before midnight!

Morning Weigh-in: 173
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Turkey and Avocado on Wheat and Coffee
Dinner: TriTip, Chili Beans, Salad, and 2 Rolls
Workout: P90X2 Recovery + Mobility
Snack:
 Bowl of Cheerios with Almond Milk and a Peanut Butter Sandwich

Project New Year – Day 29 – P90X2 Triathlon Training

Monday, October 27, 2014
Long day today. Didn’t get to my workout till 9 PM EEEK! No worries though. I got a little hungry, but thats a good thing! Working out in a caloric deficit facilitates fat burning. Yay! After this past weekend’s Saturday night ice cream fest a little fat burning is in order 😉 So, I decided to do one more Foundation Phase week before getting into the Strength Phase. I’ll work in the TriCore on the EVOcx tomorrow along with my Plyocide. So much fun!

Morning Weigh-in: 176
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Chicken and Dumplings Soup
Pre-Workout:
 
Energy and Endurance Formula
Workout: P90X2 Core
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken, Steamed Vegetables, and Brown Rice
Snack:
 8 oz’s Greek Yogurt

Project New Year – Day 27 & 28 – P90X2 Triathlon Training

The Weekend of October 25-26, 2014
Morning Weigh-ins: No weigh-ins
Breakfasts: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Pre-Workouts:
 
Energy and Endurance Formula
Workouts: P90X2 Balance + Power (Sat.) and Recovery + Mobility (Sun.)
Post-Workouts: P90X Results & Recovery Formula

Busy weekend. Addison had a Volleyball game on Saturday morning. She and her teammates are learning the game and having fun. Fun to watch too!
Addison Volleyball
I came home after the game all excited to go for a bike ride. I decided to lower the handlebars a click. No big deal. Tightened it back up and gave it a good push down to make sure it wasn’t going to slip and “ping!” I snapped a bolt on the handlebar stem.
Broken Bolt
Lucky it didn’t get me in my eye or chip a tooth. Needless to say, the bike became unridable at that point. I was pretty bummed about that. I managed to wiggle the the broken bolt out and headed over to a local fastener shop. They had some replacements and I grabbed a few. Feeling a little better at this point.

Headed over to a Memorial service for Larry A. Wells. So beautiful to hear all of the stories from family and friends. What an amazing guy; he will truly be missed by so many people.

I came back to the bike a little later and “ping!” Another bolt bit the dust. Unfortunately though, this bolt wasn’t coming out. I was out of time at this point and headed over to Davis’ flag football practice. This was a good little break for me as I was thoroughly frustrated with the bike scenario. Watching him go all out is fun to watch!
Davis Football
After flag football I went and bought a Dremmel in hopes of slotting the top of the bolt to get it out with a screwdriver, that didn’t work. I went and picked up an extraction bit and that didn’t work either. Bummer! I emailed Binny Tan at Falco Bike and he said he would send me out a new stem and it would be here in 2 weeks. What an awesome sponsor! This will be just in time for the Kern River Duathlon on November 16. For the next couple of weeks I’ll be training on my EVOcx which isn’t a bad alternative, its just no where near as fun to operate as the Falco V.

Regarding nutrition this weekend? Well lets just pretend it didn’t happen. I mostly ate the wrong stuff except for Sunday Dinner (Chicken and Dumplings). I didn’t burn near the calories that I had planned to, and a little ice cream parlor action on Saturday night after picking up the girls from Talladega Frights. I seriously have a weakness for ice cream. Hoping to clean up my diet over the next couple of weeks in preparation for the upcoming race. It’s a sprint 2 mile run, 12 mile bike, and a 2 mile run. Gotta be ready!