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

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

Insanity: The Asylum Volume 2 Day 1 of 28 – Oct. 28, 2013

Insanity: The Asylum Volume 2 Day 1 of 28Oct. 28, 2013

Morning Weigh-in: 170
Breakfast: AcidCheck Caplets, Activit,Slimming Formula, Cordastra, and Vanilla Shakeology with Cinnamon
Snack: Coffee
Lunch: 1/2 French Dip with Au jus, 1/2 Hot Cajun Turkey Sandwich, 3/4 Bag of Kettle Chips, Water
Snack: Coffee, 2 Peanut Butter Granola Bars
Pre-Workout: Energy and Endurance Formula
Workout: Insanity: The Asylum Volume 2 – X Trainer added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Carnitas Fajitas Burrito, Chips and Guacamole
Snack: Lime Popsicle

Back out of the Saddle and into Insanity: The Asylum Volume 2! Glad to be back doing some conditioning and another Beachbody Challenge. I’ve taken the last 5 weeks off of accountability posts. It’s been 4 weeks since the Bakersfield Triathlon. I’ve been cycling a bunch and even competed in a Time Trial 8 days ago (good fun!). Since the Bena Rd Time Trial, I have been fighting a lung and sinus issue. I felt about 80% today, so it was really nice to push the lungs again. No issues besides some initial “getting back into swing of this” early fatigue on the push-ups. Everything else went great! 🙂 And that should just about catch you up to date on what I have been up to training-wise.

So, if you don’t know anything about Insanity: The Asylum Volume 2 , it is a highly technical program designed for Elite Training. If you have not seen the video of this program take a look here: http://www.beachbodycoach.com/esuite/home/fityak?bctid=1717308278001.

Thanks for reading! Any questions?

Buffering……….

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 – fityak@omcg.net – 775-722-8184 (call or text)

Focus T25 Day 70 of 70 – September 8, 2013

Focus T25 Day 70 of 70 – Beta Phase – September 8, 2013

Morning Weigh-in: 165
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, and  Vanilla Shakeology with Cinnamon, Coffee
Lunch: French Toast, Eggs (Over Medium), Bacon, Ham, Country Potatoes, Coffee
Snack: Went to Circus – Had a little bit of Cotton Candy, Some Kettle Corn, and Red Vines
Dinner: Pepperoni, Tomato, and Mushroom Pizza and a couple Hot Wings
Workout:  Focus T25 Stretch and TriCore Rest Day (Self Imposed)
So thats it for me! I finished the Beta Phase of Focus T25. It has been a great 11 weeks (I took one week off due to asthma attack 🙁 ). The is another phase, Gamma, which I could do. It focuses on Strength. This would be beneficial to me, but I like to save real strength training for the off season. It reduces the chances of sports injury from over-training. Instead, I decided to go the way of Sports Performance training and opted for Insanity: The Asylum Vol. 2 . I have heard really good things about this program and I am hoping that it will continue to build on my Speed and Agility which has been helping me bring my running times down without actually having to run. Even though that will change over the next three weeks (adding more running and swimming on BowSwim into my training) as I prepare for the Bakersfield Tri, I am looking forward to having Shaun T kick my butt for longer than 25 Minutes a Day now. Check out what I am in store for here: http://www.beachbodycoach.com/esuite/home/fityak?bctid=1717308278001

Focus T25 Hold Day #5 – September 1, 2013

Focus T25 Hold Day #5 – Beta Phase – September 1, 2013

Morning Weigh-in: 162
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, and  Vanilla Shakeology with Orange Juice
Lunch: Egg, Potato, Bacon, Sausage, Ham, and Cheese Skillet, Coffee
Workout: Swimming 10 Minute on BowSwim added AcidCheck Granules and Pink Himalayan Salt to Water
Dinner: Crab Legs, Shrimp, Sausage, Red Potatoes, Corn on the Cob
Snack: Lime Popsicle, Heath Bar Klondike

Today was another fun kid day. Spent a bunch of time in the pool including 10 minutes of swimming in on the BowSwim too. It was weird to weigh myself today and be at 162. This is the least I have weighed since College. I know its because my muscles are releasing the water they were holding on to from the micro-tearing caused by Focus T25. This is a normal process after being in a regular exercise program and then being off for a week. I am kind of bummed because I had one week left in the program and had to stop so the results are showing up a week early. In retrospect it is kind of good that this is happening now. I may actually end up stronger for my race next weekend. I’ll start training again tomorrow, picking up where I left off, finish out the last week of Focus T25 while doing TriCore and swimming on the BowSwim. This week will be a good conditioning week. I’ll get a race in and then continue training through until the Bakersfield Triathlon. During my push to the Bakersfield Tri, I’ll probably combine some Insanity:The Asylum in as well some interval training on the track for running. I want to be ready for that run course, its hellish! Hope you have a wonderful Labor Day!

Focus T25 Day 60 of 70 – August 22, 2013

Focus T25 Day 60 of 70 – Beta Phase – August 22, 2013

Morning Weigh-in: 167
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, and  Vanilla Shakeology with Cinnamon
Lunch: Turkey and Avocado on Dark Wheat, Baked Potato Chips, Pickle Spear
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25 Double – Core Cardio and Dynamic Core, TriCoreDay 01 of 28, Swimming 10 Minute Cool Down on BowSwim added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Poached Halibut with Tomatoes, Basil, Mushrooms, and Capers over Penne, Salad
Snack: Popcorn, Small Piece of New York Cheesecake, Orange Sherbet, and a Snickerdoodle Cookie

Great training Session today! I was craving sugary fats and decided to listen to my body and give in a little. Since I only have a week left until I complete the Focus T25 Beta Phase, I started to work into the rotation the first week of TriCore Sway Bike Training. There are only a couple weeks until my next Triathlon (September 7 – Lake Castaic Sprint Triathlon Series #2 – Castaic, CA – Sprint Tri) and 5 weeks until my real focus race, The Bakersfield Triathlon – Olympic Distance Tri. I figured that I could stand to get in the extra training and hopefully finish out my regular season strong with a personal record at that race. That is always the goal when racing right? Do you best! I will say, by the end of the workout I was definitely feeling it and was cursing the name of my trainer 😉 ! Tomorrow is another T25 Double and TriCore is an off day. Maybe I’ll get in a little run to kick it up a notch?!

Focus T25 Day 50 of 70 – August 12, 2013

Focus T25 Day 50 of 70 – Beta Phase – August 12, 2013

Morning Weigh-in: 166
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon
Lunch: Salad with Chicken, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: Swimming 1500 Meters, Running 3.25 Miles on Treadmill, 10 Minutes on Elliptical, and Focus T25 Core Cardio added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken Fajita Burrito, Chips and Guacamole

Its Monday, I am back from Nationals, and frankly I was a little sore this morning. Totally understandable. I can’t imagine how I would feel if I didn’t have AcidCheck on board. It totally saved me during the race on Saturday. My hydration was spot on during the race and it was all due to adding AcidCheck Granules and Pink Himalayan Salt to my water. So I decided to hit it my workouts hard today to work out the burn. I will be tuning up the training now and adding more swimming, cycling, and running. Only 7 weeks until the Bakersfield Triathlon and I am going to be ready!