Racing Weekend

P90X3 Day 62 and 63 of 90 – March 15 & March 16, 2014

Day 62
Weigh-in: N/A
Breakfast: 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 13.1 Miles and Running 2.3 Miles – Brick Workout Time Trial and Run
Post-Workout: P90X Results & Recovery Formula
Lunch: Tri Tip Sandwich
Dinner: Three Chicken Street Tacos, Grilled Cjicken Quesadilla
Snack: Popcorn and Coconut Granola Bar
Day 63
Weigh-in: N/A
Breakfast:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Tri Tip Omelet, Coffee
Lunch: Chocolate Shakeology
Dinner: Poached Salmon in a Lemon Caper White Wine Reduction, Rice Pilaf, Caprese Salad, Steamed Artichoke, Garli Breadstick
Snack: Chocolate Eclair

Great weekend! Since yesterday was a race day I decided substitute that for my P90X3 workout. The time trial and run after went good. I definitely need to run more. If you don’t run, the pounding sure can take its toll on the legs 🙂 Nothing the rumbleroller cant help. Looking forward to get back into the workouts tomorrow!

Yoga To Go

P90X3 Day 61 of 90 – March 14, 2014

Weigh-in: 173
Breakfast:  2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Vanilla Shakeology, Coffee
Workout: P90X3 X3 Yoga
Lunch: Vanilla Shakeology, Coffee
Dinner: Tri Tip Sandwich with Salsa, Beans, and Salad
Snack: 2 Caramel Delight Cookies, Chips and Salsa, Bagel with Salami and Garlic, Artichoke Hummus (Its was amazing!)

Decided to just do Yoga today and get some good stretching in for the Biathlon (or Brick Workout) – 12.7 Mile Time Trial Cycling and 2.3 Mile Run. So happy to get the season going! Been a while since I’ve raced (or even run for that matter).

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:

Thanks for reading! Any questions?

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!

P90X2 (Rnd. 2) – Day 50 of 91 – Week 5 Phase 2 – Strength

P90X2 (Rnd. 2) – Day 50 of 91 – Week 5 Phase 2 – Strength

B – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon and Activit
L – Salad with Chicken and Coffee
W – Cycling 11.4 Miles
S – P90X Results & Recovery Formula
W – X2 V Sculpt and X2 Ab Ripper
S – P90X Results & Recovery Formula
D – 1/2 Roasted Chicken, Pita Bread, and Spicy Hummus (Leftovers)
S – Cookies and Cream Ice Cream and a Handful of Raw Almonds

My legs were sore from running last night despite my foam rolling efforts. Its time to add AcidCheck back into my daily supplement routine. I’ll provide a post in the near future regarding this product. It was a little chilly this afternoon, but I got on the bike to work out some of that lactic acid. Then it was time for me to start the 5th and final Strength week for this round of P90X2. If you get a chance to do P90X2, I definitely recommend adding in the V Sculpt workout. Lots of curls and pull-ups. Fun, fun, fun! link: 

P90X2 (Rnd. 2) – Day 48 of 91 – Week 4 Phase 2 – Strength

P90X2 (Rnd. 2) – Day 48 of 91 – Week 4 Phase 2 – Strength

B – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon and Activit
L – Turkey, Bacon, Avocado, and Pepper Jack on Toasted Sourdough, Texas Sheet cake and Ice Cream
W – Cycling 25 Miles Tracked on
S – P90X Results & Recovery Formula
W – X2 Base + Back and X2 Ab Ripper
S – P90X Results & Recovery Formula
D – Something with Chicken and Carbs – TBD
S – Maybe Popcorn, no more sweets tonight!

What a great day to get in a ride after the rain. The ground was just drying up with scattered puddles. I love Bakersfield after the rain! My goal today on the bike was to keep an even average speed throughout the ride. Goall accomplished! You can check out the ride on Strava. Here is the link Then I got home and did X2 Base and Back. Had to foam roll out the legs a little longer before doing the activity, but that was to be expected! Now time to go get something healthy to eat and get ready for tomorrow. I am thinking about swimming and then maybe going for an evening run!

P90X2 (Rnd. 2) – Day 45 of 91 – Week 4 Phase 2 – Strength

P90X2 (Rnd. 2) – Day 45 of 91 – Week 4 Phase 2 – Strength

W – Plyocide
S – P90X Results & Recovery Formula
B – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon and Activit
L – Half Deep Pit Sandwich and cup of Coleslaw with Italian Dressing (no mayo)
W – Cycling 25 Miles
S – P90X Results & Recovery Formula
D – Chicken, Avocado, Black Beans and Rice Burrito
S – Share Popcorn and Sour Patch Kids (Movies)

Great workout day today! Got my Plyo in as well as my bike ride. Weather is moving in so had to ride today. Looks like the next 2 days will be Swimming, Strength, and Yoga!

Here is the link to Strava to see my ride:

P90X2 (Rnd. 2) – Day 31 of 91 – Week 2 Phase 2 – Strength

P90X2 (Rnd. 2) – Day 31 of 91 – Week 2 Phase 2 – Strength

B – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon and Activit
L – 1/2 Turkey and Avocado Sandwich on Dark Wheat, Side Garden Salad, Soda Water with Lemon
W – Cycling 42 Miles (Here is the Map)
S – P90X Results & Recovery Formula, a Power Bar Triple Threat, and a handful of Raw Almonds
W – Recovery + Mobility
D – Salad with Chicken and Vegetables, Small Frozen Yogurt

Last day before a winter storm comes into the Central San Joaquin Valley and what a great day it was for a ride in the foothills of Bakersfield!


But what I want to know is how do I take a picture of myself while riding and have my eyes closed? Here is the proof! ****Warning! Definitely not my best picture!*****


The glasses are Vintage 80’s A’ME, gotta love the 80’s! Hey they still work great! My thighs started burning about 60% through the ride and that is when I really had to start working. As Shaun T says in Insanity, the work doesn’t start until you get tired. Well here I guess my legs were yelling at me, but fortunately I didn’t listen. Ended up riding a Personal Best time for the route, can’t complain when you turn in a personal best.

I was thinking about going for a swim after my ride, but decided against it since I burned so many calories on my ride (1600) and I want to avoid over-training as I am getting back into the swing of things after such an off day this past Monday. Back to the Resistance training tomorrow with P90X2. So I’ll have more for you then. Maybe I’ll find a few recipes and some health topics to add over the next few days as well. I do owe you all some Recovery topics too, I have not forgotten!

Train Smart!