Carbo Load and an Evening Spin

Triathlon Training Log – May 8, 2014
Morning Weigh-in:
 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch:
 Salad with Chicken
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 18.9 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: 
P90X Results & Recovery Formula
Dinner: Rotisserie Chicken, Corn Tortillas, Pinto Beans, Spanish Rice
Dessert: Lime Popsicle, 7 Starburst (Carbs)
Snack: Lime Popsicle, Honey Bunches of Oats with 2% Milk, Protein Bar

Just a regular work day with an afternoon ride! Starting the Carbo Load for this weekend’s race!

Connect 4

Triathlon Training Log – May 6, 2014
Morning Weigh-in:
 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout: Group Ride Cycling 18.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch:
 Protein Bar, Water
Dinner: Chicken Breast, Broccoli, Corn on Cobb, Part of Chinese Chicken Salad and Cobb Salad, Baguette
Snack: Lime Popsicle and Honey Bunches of Oats with Unsweetened Almond Milk

Tuesday is my normal day with the kids 🙂 While they were at school I took advantage of the Tuesday Lunch Ride. Even though it was pretty windy, we turned in some good segment times. Faster than yesterday. And today marked 4 days in a row of cycling. Feels good to get back into a rhythm. Basically back to where I was last season before I stopped really triathlon/cycling training and fell beck to strength training (excuse to put on some winter weight 😉 ). This is a good thing for sure!
Bucephalus Front
After today’s ride I made one more adjustment to bring the bars up and closer to me. This will keep me from cheating forward and riding the tip of the saddle. I find myself migrating forward and keep having to scoot myself back. This isn’t comfortable and also puts a greater demand on my quadriceps. Not a big deal when doing a short time trial, but it will mean a great deal in longer triathlons when I go to run. Train smart!

Happy Cinco De Mayo!

Triathlon Training Log – May 5, 2014
Morning Weigh-in:
 172
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Workout: Insanity: The Asylum Volume 1 Speed & Agility added Energy and Endurance FormulaAcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch:
 Turkey and Havarti on Wheat
Snack/Pre-Workout: Granola Bar and Sugar 2 Cookies Iced
Workout: Cycling 25.6 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: TriTip, 2 Bowls Honey Bunches of Oats with Unsweetened Almond Milk, Corn Chips with Spicy Hummus, Bag of Popcorn
Recovery: 1 Hour Rumbleroller
Dessert: Lime Popsicle

Spent time with the kids today! Snuck in an Asylum workout while they were at school 😉 Homework and swimming sounded like a good plan as it warmed up this afternoon. I love them!
Addison and Davis

3 days of cycling in a row, and I couldn’t be more pleased. Starting to get comfortable on the Falco V. Moved the bar extensions back just a bit and it made a huge difference. I wasn’t squirming around as much as yesterday and I actually got into a sustainable groove at around 24mph. Makes me happy! Fitting your body to a bike truly is a science of millimeters. I may actually make a couple more changes over the next week 🙂
20140505_192341

Back in the Saddle Again!

Triathlon Training Log – May 3, 2014
Morning Weigh-in:
 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Salad with Chicken
Workout: Cycling 4.5 Miles and Cycling 36.6 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Steak, Potatoes, Artichoke, and Bread
Dessert: Chocolate Chip Cookie Ice Cream Sandwich
Snack: Glass of Orange Juice, Glass of Unsweetened Almond Milk, PowerBar Protein Bar, Bag of Popcorn
Recovery: 1 Hour on Rumble Roller

What an awesome day! Spent the morning with the kiddos. Took Davis to Tee-Ball! He played so good! Here is a little YouTube video of him playing First Base  http://youtu.be/MYp4ZmNRCc4 Good stuff!

After Tee-Ball we grabbed some lunch and it was time for the kids to go up to Grandma and Papa’s house while I went for a little ride. I received my replacement seat post from Falco Bike and couldn’t wait to get Bucephalus dialed in. When I received the bike, I cut the seat post too short before fitting and severely handicapped myself. Proper bike fit is so important for your body mechanics. I couldn’t wait to be able to ride this majestic beast without having to go get a massage because my body was in the wrong position. It has kept me from riding, but at last the waiting is over. I don’t think I’ll have a problem making up for lost time 😉 Thank you Binny for getting me that replacement post so fast! You are an amazing sponsor!

Bucephalus at Action Sports

A special thank you to ActionSports for taking on the bike build and getting me dialed in today! You guys are amazing! Riding today was awesome and so much more comfortable and enjoyable!

Disclaimer: As a triathlete, I am not eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Killer Abs

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Salad with Chicken
Workout: Focus T25 Ab Intervals
Post-Workout: P90X Results & Recovery Formula
Dinner: 2/3 BBQ Chicken Pizza (thin crust) and 1/2 Chinese Chicken Salad
Snack: PowerBar Protein Bar, Bowl Honey Bunches of Oats with Unsweetened Almond Milk, and Bag of Popcorn
Recovery: 1/2 Hour on Rumble Roller

Feeling accomplished today! I was feeling sore from yesterday’s Total Body Circuit and decided to workout with Anna again. Its only a 25 minute workout, right? Yes but this Ab Intervals is a tough workout for anyone let alone someone who hasn’t done an ab workout in a while. WOW. I turned into a sweaty mess pretty quick, but we got it done! We headed over to California Pizza Kitchen and made some healthier choices (for eating out). I love the cracker crust at CPK. My favorite is the Sicilian, but the fatty meats weren’t the call tonight!

Later in the evening I hit up my favorite evening snack (Honey Bunches of Oats with Almond Milk) Carbs, Protein, and Potassium and plenty of water. I have a feeling tomorrow is going to be a tough day for moving but it has to happen. Need to work the muscles!

Disclaimer: As a triathlete, I am not eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Back with Total Body Circuit

Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Turkey and Avocado on Wheat, Baked Potato Chips, Water
Workout: Focus T25 Total Body Circuit
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Chips and Salsa, Water
Dessert: 2 Klondike Bars and a Lime Popsicle
Snack: 2 Bowls Honey Bunches of Oats with Unsweetened Almond Milk

No Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 but I did get a 25 workout in with my girlfriend! It was cool to be able to stand side by side and get our workout in and then head off for dinner. Cool date night! She is on day 3 of her 70 day journey through the Alpha and Beta Phases of Focus T25 with the goal of being bathing suit ready for Summer. She even has a group of friends who are also working out with the same or similar goal. Its so cool seeing people motivate each other towards their goals. This is what Beachbody was intended to do. People helping motivate people to be healthy and fit.

Disclaimer: As a triathlete, I am not eating with the intention of weight loss but rather to maintain weight and fuel my activity. If you are not as active as I am, please don’t use my nutritional intake as your model. If you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Another Recovery Day – Learning to Stretch

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: 2 Carne Asada Tacos, 2 Bean and Cheese Burritos, Water
Dinner: Burrito with Black Beans, Brown Rice, Avocado, Chips and Salsa
Dessert: 2 Klondike Bars and a Lime Popsicle
Recovery: Stretching 1 hour
Dessert: 2 Bowls Honey Bunches of Oats with Unsweetened Almond Milk

No Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 but I did get some good stretching in today! Feeling better about my flexibility issues! Hoping to get some type of workout in tomorrow.

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Recovery is Key – Stretching is not Optional

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Turkey and Avocado on Wheat, Kettle Chips, Water
Recovery:  90 Minute Deep Tissue Massage
Dinner: Pork Chop, Red Potatoes, Green Beans, Water
Recovery: Foam Rolling on Rumbleroller – 2 hour
Dessert: Cheez-its

The last month or so I have been dealing with a overly tight left backside. Turns out that the majority of the problem was in my back and not the glute as I have been suspecting. The hamstring and glute have been painfully tight and it has been affecting my running and cycling. The massage I received today helped to relieved some of the tightness, but I know that I need to stretch more if I am to get full release on the tension. I have never been very good at stretching and that goes back to when I started sports as a kids. Flexibility is so important in achieving your full potential as an athlete as well as it is important for every day mobility, especially as you get older. I wanted to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training today, but opted to rest the body and focus on proper recovery to prevent a serious injury. I have been so lucky that I haven’t pull my hamstring or strained my back. We’ll see how the massage helps my mobility tomorrow. I don’t know if I’ll be doing any training, but you can bet I’ll be stretching!

Maybe you’ll catch me stretching out in public like these guys http://youtu.be/Sk0c1kh0BHI Not! Well maybe sometimes 😉

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Race Weekend – April 26 and 27, 2014

Saturday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Bacon, Eggs, Wheat Toast, Pain Perdu
Pre-Workout: Energy and Endurance Formula
Workout:  Brick – Cycling 11.2 Miles followed by Running 2.1 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Chips and Salsa, Water
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert: Cheez-its

Sunday Morning Weigh-in: ?
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Race:  Kern River Duathlon added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Pizza, Potato Wedges, 2 Sprites
Dinner: Pizza, Potato Wedges, 2 Sprites (Finished off the Large Pizza 🙂 )
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: Chocolate

What a great weekend! Saturday morning was spent watching my son play tee ball. I think he is going to be a good ball player (Click here for video) and I am so proud of him! He’s 5.

After a good lunch and some work, I headed out to Hart Park and familiarized myself with the Duathlon course with a little race pace brick workout (cycling and running close together). Normally I wouldn’t do this, but I need the training and since the race is a sprint I figured it would be a good idea. Plus I am enjoying getting used to my Falco V and even set another climbing PR! Impressed to say the least. I really need all the help I can get on my climbing.

Sunday Race Day: So happy to have a race in town. I don’t normally get to bed too early (bad habit) so being able to sleep in to 6 AM on a race day is a real treat. The race was awesome! Put on by Kern Wheelmen and was done so with professional precision. The course was well marked and intersections were safe thanks to a great group of volunteers. A special thanks to all of the sponsors who made the event possible as well. Its great to be able to race in Bakersfield – great camaraderie in this town!

Tomorrow I start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training 🙂 Time to step it up!

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Triathlon Training Log – April 24, 2014

Morning Weigh-in: 170

Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout:  Cycling 23.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Protein Bar and Smart Water
Dinner: New York Steak, Fettuccine Alfredo, Salad, Green Beans, French Roll, Cake 
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: 
2 Cookies, 2 Glasses Chocolate Almond Milk, Popcorn

Looks like 170 is my new normal weight. I have been holding here for at least a week. Not a bad weight at all, a couple of pounds heavier than my race weight from last year, but I did do some off season strength training so I shouldn’t be surprised right? One thing that did surprise me today though was the fact that I PR’ed on a hill climb segment that I have not beat in about a year and a half. I guess the Falco V can climb too! I am a happy triathlete! Training Development: I decided to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in lieu of Focus T25. I love Focus T25 and it is a great program, but I need to step up to the next level and The Asylum workouts will take care of that for sure!

Disclaimer: If you have questions about my nutrition, I need to eat carbohydrate calories more and more as I am ramping up my training for the 2014 Ironman Lake Tahoe. And sometimes I get behind towards the end of the day depending on how active I am in the morning. If you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out what you can eat and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or facebook me at www.facebook.com/fityak. Looking forward to hearing from you!