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

Insanity: The Asylum Volume 2 and TriCore Rest Day – Sept. 27, 2013

Rest Day – Sept. 27, 2013

Morning Weigh-in: 166
Breakfast: AcidCheck Caplets, Activit, Cordastra, and Vanilla Shakeology with Cinnamon, Coffee
Snack: Bacon, Egg, and Cheese Biscuit, Hashbrown, Coffee
Lunch: 10 Thin Mints
Early Dinner: 4 Pieces of Pizza and Potato Wedges
Dinner #2: 2 Bowls of Cookie Crisp, 1 Cup Yogurt, 16 oz Glass of Orange Juice, 2 Tangerines, and a Bag of Popcorn

Jog-a-thon got the best of my day. I basically lived between the kids’ school and Starbucks from 8 to 1:15. The nutrition went a little wide and somehow found myself at McDonalds, fast food I have sworn off. I didn’t feel great after eating the food, but no where near the chicken “salt-lick” sandwich incident from last year. To top it off, my lunch consisted of 10 Thin Mints (Refrigerated Girl Scout Cookies). I should have just eaten the whole sleeve at that point. Dinner wasn’t bad, except for all of the cheese and then my second dinner added more dairy. Tomorrow I plan on a busy and productive day.

TriCore – Workout 16 – Sept. 26, 2013

TriCore – Workout 16 – Sept. 26, 2013

Morning Weigh-in: 167
Breakfast: AcidCheck Caplets, Activit, Cordastra, and Vanilla Shakeology with Cinnamon, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: TriCore Workout 16Insanity: The Asylum Volume 2  – On Hold added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Chicken Sandwich on Sourdough, Pita Chips and Hummus
Dinner: Chicken Breast, Pasta, and Arugula Salad
Snack: Texas Sheet Cake

Workout 16 of TriCore today. Ate better today. Training is good. Tomorrow is a logistical nightmare with kids’ Jog-a-thon. It will be interesting to see how I do with diet and exercise since I have not planned.

TriCore – Workout 15 – Sept. 25, 2013

TriCore – Workout 15 – Sept. 25, 2013

Morning Weigh-in: 167
Breakfast: AcidCheck Caplets, Activit, Cordastra, and Vanilla Shakeology with Cinnamon, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: TriCore Workout 15Insanity: The Asylum Volume 2  – On Hold added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Chicken, Bacon, Cheese on Wheat, Sweet Potato Fries
Dinner: Pizza and Potato Wedges
Snack: Texas Sheet Cake

Workout 15 of TriCore today. This week has been going good. Nutrition has been a little off.

TriCore – Workout 14 – Sept. 24, 2013

TriCore – Workout 14 – Sept. 24, 2013

Morning Weigh-in: 167
Breakfast: AcidCheck Caplets, Activit, Cordastra, and Vanilla Shakeology with Cinnamon, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: TriCore Workout 14Insanity: The Asylum Volume 2  – On Hold added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Salad with Chicken, Pita and Hummus
Dinner: 2 Chicken Sandwiches, Criss Cut Fries, some Chicken Nuggets
Snack: Piece of Cheese Pizza, 2 Bowls of Honey Bunches of Oats, 1/2 Cup Yogurt

Workout 14 of TriCore today. I spoke with the trainer Jack Nunn about just riding out the rest of the workouts over the next 3 days and he agreed. This would give me an active rest day on Saturday before Sunday’s Bakersfield Tri. A day of rest is always good. I agree 😉 !

TriCore – Results

TriCore – Results

May 28th was my last day of the TriCore Workout. I took a huge gamble with my 2013 Triathlon Season when I agreed to test out the TriCore Program with the EVOcx  in lieu of traditional training. In order to determine the effect the program had on my Strength, Endurance, and Balance (as well as my cycling), I completed some tests to set a baseline and then to compare against the results after a month of using the program. It looks like the program paid off! The comparisons are included here:

On May 29th I Cycled 46 Miles. I completed this exact ride a few days before beginning the TriCore program on April 28th “Sunday Sunny Sunday“. For the entire month I discontinued taking the AcidCheck Caplets as a supplement but I continued to add AcidCheck Granules and Pink Himalayan Salt to my water during workouts as well as followed the workout with my recovery drink – P90X Results & Recovery Formula. The only difference between April 28th and May 29th was there was significantly more wind on May 29th. With that being said, I completed the overall ride faster on May 29th than on April 28th by 5 minutes and 15 seconds with Personal Records on several sub-segments of the ride. Here are some screen shots from the two rides.

April 28th

April 28 Rnd Mtn Rd

May 29th

May 29 Rnd Mtn Rd

If you look at the differences between the segment times you will see significant changes during the past month. I have only used the TriCore Program and a few swimming days (when the program called for Rest or Active Rest) and one bike ride for training. I competed in two triathlons during this training, one on May 5th and the other on May 11th.

On May 30th I tested my Endurance, Strength, and Balance (Core) by repeating measuring activities that I had previously completed on April 29th. See TriCore Day 1 of 28 for information. The test was to run my fastest mile, max out my push-ups in 2 minutes, and max out my sit-ups in 2 minutes. Results as follows:

April 29th:

Mile – 5:49 / Push-ups – 59 / Sit-ups – 51

May 30th:

Mile – 5:50 / Push-ups – 73 / Sit-ups – 60

The increase in Strength (measured by Push-ups) and an increase in Balance – Core Strength (measured by Sit-ups) is notable. I am attributing my slower mile time (by 1 second) to fatigue from the prior day’s bike ride. My legs were burnt toast. Not having taken AcidCheck Caplets for a month has definitely reduced my body’s ability to recover from activities of exertion.

Based on my results from cycling, push-ups, and sit-ups, I feel that the TriCore Program has indeed helped to increase my abilities as an athlete. I will continue to work in the EVOcx into my triathlon training. Thank you Relay Fitness Group and Master Trainer Jack Nunn for putting together such a useful program!