Lake Castaic Sprint Triathlon: Race II – Aug. 11, 2012

Last weekend I competed in the second of two races that make up the Lake Castaic Sprint Triathlon Series. The distances were a 400 meter swim, a 10 mile bike, and a 3.1 mile run, the same course that we ran on July 14, 2012 and which I talked about in my blog Knowing your Weakness is a Strength. Back in July, I completed the course in 55 minutes and 15 seconds. This month I completed the course in 54 minutes and 45 seconds. You know it is funny how even though we know that something is supposed to be the same as it was, something in us when we get in race mode leads us to follow the person in front of us (even if they are going in the wrong direction – I may have to blog about “blindly following our leaders” at some future blog in time). Even though I knew the course was the same I ended up following the runner in front of me on the run course and added an extra minute on this course. So I ran a little farther than some of the other racers, but the time difference wouldn’t have mattered in my age group since I was bested by 2 minutes and 10 seconds. Regardless of this fact, the point of this race is that I went faster than I did just the month prior and that is what I am the happiest about. Of course taking second in my age group (35-39) and 13th overall made this older Triathlete feel pretty good as well (I was third in age group and 22nd overall in July).

Here are the results from this race.

http://www.royalresults.com/results/2012/Lake%20CTS2%20Over%20All%20by%20Gen-Age.htm

Going in the right direction for sure! My next race is going to be the Bakersfield Triathlon – Olympic Distance put on by Kerry Ryan at Action Sports in Bakersfield . This race is about  twice a far, but I am hoping this might actually help me out with the final standings. Check out the blog on that upcoming race! here Bakersfield Triathlon .

Entitlement

Wouldn’t it be nice if there was a magic pill that we could take that would produce results  while we sleep? It would burn excess fat, build lean muscle, give us super human strength, provide us with speed and stamina, and while its at it, might as well make us smart and good looking too right? I am going to go out on a limb here and say that there is no such product, but yet billions of dollars a year are spent on products that claim to provide people with one or more of these results! Maybe its just me, but it seems that people are willing to spend more time, money, and effort trying to get out of doing something than if they were to just do it and get it done. They must try the latest gimmick, apparatus, 7 Minute Abs, 6 Minute Abs, this chair, that diet; do people believe that they are entitled to look like they eat healthy and spend four hours in a gym a day without some basic effort? Entitlement is Paralysis as far as I see it. You can believe all day long that you deserve that promotion at work, but you know that unless you actually enjoy what you are doing and do the best you can with your present responsibilities, then you will never move forward. So why do people believe that they will become healthy and fit without putting in the work as well? I have found that the reason is “with success comes responsibility”. Once you achieve great results you become expected to maintain those results. People watch to see if you can keep results, or if what you did may be just a flash in the pan. This may be true to an extent, but people are human and life sometimes gets in the way. The best thing about getting results is knowing that if you put forth the effort, you can always get them again if what you did is reproduce-able. If you slip a little bit, its OK. Remember: All we can do is learn to do our best given any situation and enjoy life along the way. Otherwise, what is the point of living?

This is my transformation story: The picture above is of me, the one on the left is what I looked like up until around September of 2011, the one on the right was me a couple weeks ago. Before, I enjoyed good beer, ate way too much food, and hardly ever exercised, as you might have noticed. Unfortunately, I didn’t think there was anything wrong, I knew I was a little overweight, but I looked around and I thought I looked better than average. Well maybe on the outside I felt I was still better than average, but on the inside I was a mess. My blood work came back and I had high cholesterol, triglycerides were ridiculous, and blood pressure was higher than normal. Physically I was in the hole. How do you think I was doing mentally? Yep you guessed it, emotionally and motivationally I was a wreck. I was just going through the motions, and believe me, when you are in poor health, everything is in slow motion. I couldn’t stand it anymore. I was done feeling sorry for myself. No more unhealthy me. Being a competitive athlete in my younger years, I wanted to get back to a place in my life and health where I could run again, but that would take me losing at least 46 pounds. I am six foot tall and in September I was 226 pounds and probably around 30% body fat. First things first, I quit drinking excess calories such as alcohol and soft drinks and started exercising a few times a week. I had some success and started feeling better about myself, but I like so many people was still looking for that magic pill. I thought that I didn’t have enough time to workout, nor did I feel I could spend the time to cook healthy food for myself. Boy was I wrong. I found out about Beachbody and their Beachbody Challenge, 90 days commit to drinking Shakeology and doing a work out every day at home. I thought this is what I have been looking for, a chocolate shake everyday and I get to workout in my own space where I don’t have to worry about people seeing me do push-ups from my knees. Sign me up! On January 11th, 2012 I weighed in at 206 pounds and 24.1% body fat. I drank Shakeology every day and loved it. I felt good instantly, reduced my coffee intake drastically, and looked forward to my new breakfast with eagerness. I started pushing play on my DVD everyday and did the workouts religiously. I chose P90X as my workout program because I had heard great things about the format of the program and how quickly people were getting results based on the effort they put in. I also changed my eating habits. No longer did I eat anything that was modified, processed, or artificial. This was of paramount importance to get the noticeable fat loss that hides the body’s more famous muscles. Without nutrition there can be no six pack (as you find out when you get older). After 90 days I was 180 pounds and 11% body fat. I was hooked! I decided that I was ready to make my comeback on the Triathlon circuit.  A few weeks later I started P90X2. When I started I was 175 pounds and 10% body fat. This program was developed to build upon the results from P90X.  I started swimming, riding, and running as a supplement to the P90X2 workouts. After 14 weeks, I am 166 lbs and 7% body fat. I recently went in to have my blood work taken again and I have lost 90 points on my Cholesterol and everything else is within normal ranges. I feel amazing. I competed in my first Triathlon in 18 years this past July (Castaic Lake Sprint Triathlon). Tomorrow I am going to compete in Race #2 of that Triathlon Series. It is my hope that since this past month I completed the Performance Phase of P90X2 that it has helped to grow me as an athlete. I definitely feel faster and my training times have improved, so lets see if I can put them all together.

The whole point here is that there is no magic pill to get results. You still have to put in the work if you want the rewards. The smart thing to do is to do things that are proven to work. Commit to regiments that are reproduce-able. Be smart about your nutrition. Have a want and desire to do your best in any situation. You will get results if you follow this advice.

Here are some links that helped me and I know they can help you succeed as well. If you are open to it, I will help you achieve your goals, no matter how lofty you feel they may be!

www.beachbodycoach.com/rolson

www.myshakeology.com/rolson

www.myultimatereset.com/rolson

 

P90X2 – Day 96 of 98 – Almost done?

Today is day 96 of 98 days in my P90X2 Challenge. This program has been challenging to say the least as well as super beneficial for my core and conditioning. I did 4 weeks of Foundation, followed by 6 weeks of Strength, threw in a Recovery Week before my triathlon in July, and now I am in my 3rd week of Performance. I think that I am going to redo this week, or at least a part of it, next week since I have been substituting cycling and swimming for my scheduled workouts this week – I wanted to take advantage of some practical workouts before next weekend’s Castaic Lake Sprint Triathlon (Aug. 11th). I figure that I can do the PAP (Post-Activation Potentiation) Lower and PAP Upper and X2 Yoga workouts at the beginning of next week and still add in a light run or swim here and there. I am not going to taper as much for this race, but I am going to rest a little more than I did the two days prior to the last race. Today I am going to go for a bike ride and then head out on a run right after (brick workout again). The heat in Bakersfield should be somewhere around 103 by the time I start, so I will make sure I start hydrating now!

For more information on Post-Activation Potentiation, go to: http://appliedsportsscience.com/post-activation-potentiation-as-applied-by-p3/

Two-time Olympic Cyclist Adam Duvendeck performs a Depth Jump off force plates allowing P3 to compare pre- and post load jump performance

Also visit previous blog regarding PAP http://wp.me/p2pRzM-3o !

Or this one about “brick workouts”! http://wp.me/p2pRzM-3D !

 

Knowing your Weakness is a Strength

Ryan Olson – 22nd Overall and 3rd in Age Group 35-39 – Picture Courtesy of Paul Gamino II (Triathlete Extraordinaire)

This past weekend at the Castaic Lake Sprint Triathlon Series, I had the pleasure of returning to the Triathlon scene.  The distances were a 400 meter swim, a 10 mile bike, and a 3.1 mile run.  I turned in a faster time on the swim than I had figured and about even on the bike.  What I didn’t figure on was what 18 years off (yes my last Triathlon was the Castaic Lake Sprint Triathlon in 1994) would do to me on the run after swimming and biking. My body quickly remembered how difficult it is to make the transition from cycling to running at that point in the race.  I can honestly say that for at least the first 2.2 miles I was sucking wind and heel striking the whole way.  There was no way that my body was going to get up on its toes.  By the third mile, my body started to relax and began to speed up.  I think I was just finally tired of seeing people pass me, that was probably what finally motivated me to switch gears.  Historically I have always been the strongest on the run, so I must have figured that if I focused on the swim and the bike over the last few months, that the run would just come naturally. Bonnnnkkkk! Wrong answer!  Despite my poor performance with a 21 minute split for a 5k, I still managed to hold 22nd place overall (out of approx. 300 finishers including the teams) and a third in my age group (35-39).  I am very happy with my overall performance though. At least now I have a successful finish under my belt. I firmly believe that knowing your weakness is a strength…because without knowing what you need to work on, you will never get better.  I can’t wait for the second race in this series.  I am training in Phase 3 of P90X2 which is the same training that some of the Olympic Athletes have been using to get ready for the Olympics this year.  I am expecting that three weeks in this Phase will help my racing ability greatly! Post-Activation Potentiation coupled with good old fashioned time in the water and on the road should do the trick. The race on August 11th will be the true testament.

You can see the results of the race at www.canyonhighcowboys.com/crosscountry/2012TriathlonFlyer.htm there were waves, so the results are wonky. 34 and under men, teams, and clydesdales (I think) all went in the first wave, men 35 and over went in the second wave 5 minutes back, then all women went in third wave 10 minutes back.

Also if you are interested in learning more about P90X2 or any of the other Beachbody Workout Programs, visit www.beachbodycoach.com/fityak .