2015 Triathlon Season – The Year of the Half……and a Full!

Last year was plagued by injuries and spinal rehab. This year is starting off slowly and is building nicely. I am looking forward to some redemption this year for sure! And with that I give you the tentative 2015 Triathlon Season – The year of the Half….and a Full!

January 24, 2015 – Bena Rd Time Trial – Bakersfield, CA – 20k

March 7, 2015 – Bayshore 70.4 – Long Beach, CA – Half (70.4)

April 4, 2015 – Visalia Triathlon – Visalia, CA – Sprint

April 19, 2015 – LA Triathlon Championship Series – San Dimas, CA – 2/3 Olympic

May 2, 2015 – Wildflower Triathlon – Bradley, CA – Half (70.3)

May 9, 2015 – LA Triathlon Championship Series – San Dimas, CA – Olympic

May 30, 2015 – Bass Lake Triathlon – Bass Lake, CA – Olympic

June 28, 2015 – Pacific Crest Triathlon – Sunriver, OR – Olympic

July 26, 2015 – Donner Lake Triathlon – Truckee, CA – Half (70.3)

August 8, 2014 – USAT Age Group National Championship – Milwaukee, WI – Olympic

August 16, 2015 – Hansen Dam Triathlon – Sylmar, CA – Olympic

September 20, 2015 – Ironman Lake Tahoe – Lake Tahoe, CA – Full (140.6)

October 11, 2015 – BOD – San Dimas, CA – Olympic

November 15, 2015 – REV3 Florida – Venice, FL – Half (70.3)

December 5, 2015 – HITS – La Quinta, CA – Half (70.3)

Hope to see you at the races!

 

Energy Bits – Product Review

The time has come! Its finally time to review Energybits! Made from 100% organicallly grown, NON GMO spirulina algae and loaded with 40 nutrients, ENERGYbits® algae tabs have the highest concentration of protein in the world (64%) all for just one calorie per tab.” I have been talking with the very good and patient people at energybits.com since July and so much has happened since then. Originally I was l was looking for a nutritional supplement for the Ironman Lake Tahoe. It seemed like a few days after we spoke, I signed up for two months of rehabilitation for my spine. Not the most opportune time to test out a new product right? Needless to say, after a few weeks of tweaking my spine, I postponed my hopes of completing the Ironman Distance for at least another year. The rehabilitation went well and eventually all of the little pains dissipated and allowed me to be physically active again without making me feel like I was going to pull a muscle or leave me with an excruciating headache.

Towards the end of September I figured I had been holding on to this Energybits product long enough, so I went out for a baseline, caloric deficit ride.  About 10 days later I went out for the same ride in a caloric deficit (the only difference was I ate 30 of the 100% Spirulina Algae energybit tabs) and was able to ride the 20.9 miles 1 minute and 23 seconds faster. http://www.strava.com/segments/1411240/compare/NDgyOTAyMzY4MSw0NzIxMTI3NTcw The weather conditions were similar. Towards the last 30% of the second ride I noticed that my energy level was running higher than the previous ride but I started to get some algae burps. It wasn’t really bad, but definitely a noticeable issue. (I am assuming that with continued use of this product I can learn to adjust the dosage so as to minimize the this issue.) So I thought that this was good information to know. Eating these 30 tablets of Spirulina Algae at a whopping 1 Calorie a pop gave me added energy for just less than 1 hour’s worth of cycling. Now this information could have been slightly skewed because I had just started up another round of P90X2 and just finished the first week of Core Strengthening. (Oct 8. Blog http://wp.me/p2pRzM-EH ) So I was reluctant to show this information as I didn’t really feel it was doing any justice to the testing of the actual product. So again I sat on the remainder of the product, looking for the right time to try it out and scientifically show whether or not this product really gives you a boost in energy and performance as is claimed.

Then came Thanksgiving Break. I had a window of a few days where the weather was perfect and I could control my eating. I said to myself, “Its finally time to review Energybits for real!”

Recently I have been doing really well for 5 to 6 miles of sustained riding. There is a 5.8 mile segment on Strava from Beach Park to Derrells Mini Storage on Alfred Harrel Hwy. This is a technical ride but it has some good straight aways too. I though it might be a good segment to focus on while testing the product. You can see the comparison link at the bottom of this blog. In the interest of keeping the conditions of the testing similar, I tracked my food from the night before, only had my regular supplements prior to riding (except on Day 2 and 3 with the addition of Energybits) and ate nothing else until dinner before starting all over again the next day.

And here it is:

Tuesday, Nov. 25
Dinner: Tri Tip, Pasta, and Vegetables with Marinara Sauce, Dessert

Wednesday Nov. 26
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula
Workout: Ride #1, Ride #2
Post-Workout: P90X Results & Recovery Formula
Dinner: Tri Tip, Manicotti, Broccolli, Bread, and Dessert

This is the base line ride for testing without the energy bits. I rode the 5.8 mile segment in 14:50. This was my 3rd fastest time ever recorded on this segment and the fastest I had ridden this segment in over a year (Oct. 7, 2013). This is good because it shows that I am operating at a peak performance without limitation 🙂

Thursday Nov. 27
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula and 30 Tabs EnergybitsWorkout: Ride #1Ride #2 Post-Workout: P90X Results & Recovery Formula and 30 Tabs Recoverybits
Dinner: Turkey, Stuffing, Mashed Potatoes, Yams, Bread, and Dessert

Today’s ride I added the energy bits. I pushed along this ride and put in a nice little sprint at the end to put myself 2 seconds ahead of yesterday’s time. I don’t monitor my time as I ride so I had no way of knowing how close I was to the time of the prior day. But, I usually just ride as hard as I can all of the time anyways, so I’ll take 2 seconds faster. I did notice towards the end of the first ride that I had a bit of the algae burps. Only real negative issue I have noticed with this product so far. Energy-wise, I think it helped me power out that little sprint at the end of the segment.

Friday Nov. 28
Breakfast: ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastra
Pre-Workout: Energy and Endurance Formula and 30 Tabs Energybits Workout: Ride #1Ride #2 Post-Workout: P90X Results & Recovery Formula and 30 Tabs Recoverybits

Today was just a little bonus ride. I had an extra bag of 30 tabs so I decided to finish them off and head out for another ride. The conditions were identical with weather and nutrition so what the heck! And Boom! A Personal Best by 30 seconds from the year before and I retook the KOM for that segment! 30 seconds over 5.8 miles is huge. I didn’t expect such a huge margin of change. I felt strong the whole way and knew that I was moving but to improve that much is not something I expected at all. I can only attribute the benefit to added energy after taking energybits and recoverybits. I can only imagine the added benefit of taking this product everyday and additionally when exercising.

Strava Segments for Comparison:
Beach Park to Derrells 5.8 Miles
http://www.strava.com/segments/1749733/compare/NTI5NzIxNTg4OSw1MjkwMjU3OTAwLDUyODQ4NzEyNTQ= BC Rush .5 Miles http://www.strava.com/segments/6346316/compare/NTI5NzIxNTk3MCw1MjkwMjU3OTcxLDUyODQ4NzEyOTA=

If you would like to try out EnergyBits, you can go to the www.energybits.com website and enter the PROMOcode: BLOG and you will get 10% off of your order! Also on Cyber Monday they are having shipping deals!

Project New Year – Day 54, 55, and 56 – Ryan Out

This may not be the post you were expecting to see from me, but here it goes. Seems to be a trend that I don’t blog on the weekends. Lots of stuff happens on the weekends and I just don’t seem to get to it. This weekend it has been especially tough to swallow. Friday I was thankfully busy with the kids and their school activities. They are so awesome! Since I had a Time Trial on Saturday the kids stayed with my parents. My parents and the kids always seem to enjoy their time together. I had some conditioning to take care of, so it all worked out. The time trial went well. Somehow I set a personal best even though I hadn’t eaten anything but Shakeology since Thursday night (2 Shakes on Friday and one Saturday morning before the race). Emotionally I am a wreck. Financially I am nonexistent. But physically somehow I am enduring even though I know at some point if I keep going like this, surely that will fail as well. Even though it may not seem like it on the surface or through my Facebook feed, I have been avoiding something for a while. I have not been taking care of me and there is nothing of me left to give. I am tapped out. I am sorry if I am letting anyone down but I need to stop this charade. I am not happy. I am not doing well.

And I am done putting on that facade. I had every intention of taking this thing through 120 Days and I may very well complete it, but if I do, I am going to do it for me and no one else as it should be. Life is hard. Being a dad is hard. Being a good ex-husband is hard. Being a significant-other is hard. Success is hard. Getting in shape is hard. Staying in shape is hard. Eating healthy is hard. Being accountable is hard. If you can do it and you really want it, anything is possible. But if you don’t take care of yourself and do the things you need to do to provide a stable foundation for yourself and for the people you love and care about, it can all come crumbling down when the balance gets too far off. Unfortunately, sometimes that crash comes a bit too late and everything you have worked for is suddenly gone or just out of reach. I guess that is where I am right now. Starting over from the beginning.

I apologize to everyone I have let down over the past few years. I thought I was doing what I needed to be doing but apparently that was not the case. I don’t blame any of you for jumping ship, not doing the things I may have asked you to do, or even not wanting to be involved in what I was so excited about sharing with you. I get it. I mean the stuff I do really does work. Health and Fitness wise I have never been in better shape. Mentally and Financially I was never ready to let it work as it has worked for so many of my friends and mentors. And that is where I have failed so many of the people who were closest to me. I am somewhere underneath all of the rubble and it is time to start digging my way out.

I am going to take some time away. Not exactly sure what that means yet, but it is my intention to come back strong and ready to help those people that are ready to accept my help and do what it takes to get to where they want to be. I am not giving up. I know it is possible. We just have to be ready to make it happen for ourselves without any reservations. So for now this is my last blog post. I wish you all the Happiest of Holidays and a Wonderful New Year! I hope to see you on the other side……good journey!

Training:
Friday, November 21, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper and X2 Yoga
Saturday, November 22, 2014 – Weigh-in: 170
12.9 Mile Time Trial and Foam Rolling Recovery
Sunday, November 23, 2014 – Weigh-in: 168
P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraEnergy and Endurance FormulaP90X Results & Recovery Formula

Project New Year – Day 53 – P90X2 Triathlon Training

Today was a scheduled upper body workout. I really had every intention of getting it done too, but the last three days completely trashed my legs. Cycling on Tuesday, Running on Wednesday, and Cycling again today, I just didn’t have it in the tank today. Tomorrow is a Yoga Day so I am hoping to get my Shoulder and Arm workout in before Yoga. I have a time trial on Saturday, so resting the legs and getting in that good Yoga session should be nice 🙂

Nutrition is back on track. Taking the stress off of writing down everything I eat has helped me focus a bit. I feel its like if I don’t have to share what I eat I eat better. Kind of like when you were a kid and someone said you can’t do something so it makes you want to do it. Well it goes the same for me. Being accountable publicly makes me want to eat like crap for some reason. Maybe its from 20 years of self destructive behavior? Maybe its because I can get away with eating like crap for the most part because I am so active now? Whatever the reason, I am glad it isn’t an issue right now. Who else feels like this?

Training:
Thursday, November 20, 2014 – Weigh-in: 172
Cycling 29.7 MilesP90X2 X2 Recovery + Mobility, Foam Rolling

Supplements:
ShakeologyBeachbody WheyBeachbody Fuel ShotSlimming FormulaCordastraSuper SumaEnergy and Endurance FormulaP90X Results & Recovery Formula

Project New Year – Day 51 – P90X2 Triathlon Training

The guys and I got busy today. Tuesday Lunch Ride to Enos Lane and back with the McCray Group 🙂 Aaron and I were still sore from the Kern River Duathlon. Aaron let us know this before we started riding as if it was a disclaimer. I told him, sometimes you set personal bests when you are sore! And this has turned out to be true so many times. I’ll have a race one day and then go out within the next two days and throw down a personal best. Funny how that happens. And today was no different. We all put down a few personal bests for different segments on our ride. We averaged about 27 mph on our way out (8 miles) then took it “easy” on the way back. Fun stuff!

After spending the afternoon with the kids and going to a school performance, I hit the pool for a little wet work. Again it felt so good to glide through the water and work on swimming mechanics. I followed the workout up with a Muscle Burrito and some Recovery + Mobility. Gonna sleep really well!

Training:
Tuesday, November 18, 2014 – Weigh-in: 174
Cycling 18.3 Miles, Swimming 1000 yards, and P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheyBeachbody 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

#MotivationalMonday

So it finally happened. Something I never really think about, but I know it is a possibility every time I go out for a ride. Last Monday I laid my Falco V  down going around a sharp corner on the bike path here in Bakersfield. Luckily no one saw me do it ;-), but if they had, they would have said, “SAFE!” Seriously though, it felt like slow motion. I knew I was coming into the turn a little fast so I tapped the brakes a bit, but 25 mph wasn’t slow enough. I don’t know if there was sand on the path, or a slight crosswind that helped or not, but when I began to round the corner and both my wheels lifted off the ground, I laid it down. Notice the nice dip in my speed in the middle of this ride report from www.strava.com:
Screen Shot 2014-07-07 at 1.20.00 PM
The asphalt was hot. I slid right across it and off into the 3/4″ gravel. I hate to say it, but the gravel was a welcome feeling compared to the hot and hard path. At least there was some give there. I have to say I am truly lucky that the road rash wasn’t worse. And from what I can tell, nothing is broken :-). All I wanted to do after the crash was to get home and make the stinging stop. Uncomfortable for sure!Road Rash Day 1This past week has been rough though. Keeping the road rash pliable by stretching the skin has been my major focus. I don’t know if it slows down the skin healing process, but full movement upon healing is my main goal as gross as it may look to others 🙁Road Rash Day 5I just think of burn victims and what they must have to go through when they lose skin from their 2nd and 3rd degree burns and the pain they must have to go through. If I am only experiencing a glimpse of what they have to go through, my heart goes out to each and every one of them. Recovery sucks! But it is necessary if you want to be functional when everything heals right? And speaking of being functional, taking this past week off of exercise has been killing me! All I want to do is workout, ride my bike, swim, and yes even run, but I have been really good at coming up with excuses to not push it yet. Today I am going to have to go ahead and get moving on something. I am going to attempt my P90X2 Workout this afternoon. I am sure I will have to modify some of the movements, but as long as I am doing something, its better than doing nothing!

So today my #MotivationalMonday quote is from Napoleon Hill:
MotivationalMonday
I won’t quit!

Tuesday Night World Championships #2

Tuesday, June 17, 2014
Weigh-in: 171
Breakfast: 
3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra, and Chocolate Shakeology
Lunch: Chocolate Shakeology
Snack: Clif Bar Granola Bar and 3 – AcidCheck Caplets
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 3.6 Mile Warm up and Cycling 27.6 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
 P90X Results & Recovery Formula
Dinner: Pasta with Turkey Breast, Bowl of Honey Bunches of Oats with 2% Milk
Snack: A handful of Sour Patch Kids, 2 Twix, a Small Ice Cream Cup, and a Bag of Popcorn

Definitely got behind on my calories. Felt it on the last hill of the Tuesday Night World Championships #2 as I ran out of energy. The good news is that there was not one instance of pain in my hamstring during the entire ride or after. This was the goal for the ride. Goal accomplished! So happy that injury seems to be behind me. Time to keep stretching and build on this performance one day at a time.

School’s Out Taper

Geez! It’s been almost a week since my last post. Well to be honest, its been about a week since I have put in a real workout too. I have wanted to work out and even made plans to work out, yet the plans simply have not come to fruition. I have the best intentions. I want to ride my Falco V. I want to run on the open trails. I want to swim endlessly on my Bowswim. But none of that has happened. I’ll tell you what has happened though. The kids have gotten out of school. I have spent everyday since Friday spending time with them one way or another. Birthday Party Slide Fun, Pool Fun, Playing Video Games, Snuggling, Seeing Maleficent, and Pizza. Really, it has been awesome! And all things being considered, I probably needed to take this little break anyways. Call it a School’s Out Taper!

Pool - Schools Out

 

Seriously though, I have been favoring my left side for a few months now. I figure that I don’t stretch enough. I took too much time off after last the 2013 Tri Season and gained about 16 lbs of ice cream, candy, and pastries. I must have pushed too hard too soon to drop that weight before the 2014 Season. Now I am in the season and I keep having to start and stop to avoid getting injured. Not the way I was expecting this season to go but I am hoping that these past few days off will allow for some healing. Now I am looking forward to some P90X3 Yoga and a good night’s sleep tonight. Gotta work on that flexibility!

Triathlon Training Log – May 29, 2014

Today was all over the place. Worked on cleaning the pool. Went to my son’s Kindergarten Performance, and it was awesome! He really is an energetic performer. My 13 year old cat passed away. Sad doesn’t begin to accurately describe the hurt of this loss. I went into the office. Had a yummy lunch. Spent some more time in the office. Went on a 29 mile ride where I worked on keeping an even maintainable speed. Felt good to get out and ride after such a rough go of it yesterday. A very productive couple of training days!

Morning Weigh-in: 170
Breakfast: 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra
Lunch: BBQ Chicken Salad
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 29 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout:
 P90X Results & Recovery Formula
Post- Workout Weigh-in: 168
Dinner: Chicken Breast, Wing, and Thigh and a Root Beer
Dessert: A Piece of Cake
Snack: A bag of Popcorn, Chocolate Shakeology, and a Clif Bar