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 http://app.strava.com/athletes/fityak .

Have a great week!

 

 

 

 

Buffering……….

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!

Focus T25 Day 52 of 70 – August 14, 2013

Focus T25 Day 52 of 70 – Beta Phase – August 14, 2013

Morning Weigh-in: 166
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, and  Vanilla Shakeology with Cinnamon
Lunch: Salad with Chicken, Chips and Guacamole, 1/2 Quesadilla
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25 Speed 2.0, Swimming 5 Minutes on BowSwim added AcidCheck Granules and Pink Himalayan Salt to Water
During & Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken Breast, Whole Wheat Pasta with Butter, Garden Herb Salad with Balsamic Vinaigrette
Snack: Bowl of Dewar’s Peppermint Ice Cream and 3 Immaculate Gluten Free Chocolate Chunk Cookies

The kids and I decided to tackle Focus T25 Speed 2.0 together this afternoon. This is a beast of a Cardio workout and I think the kids agree! My Mom took video of us doing the workout and it was hilarious to watch the playback. (Its fun to see a 7 year old and an almost 5 year old having fun getting their butt kicked by Shaun T.) Then we all jumped into the pool and had some fun on the BowSwim. Good times! The kids and I like to use it like a harness and bounce off the side wall. I also got about 5 minutes of freestyle time in on it as well. Practiced my sighting too by tracking the kids around the pool while I was swimming. Practical training is key!

Regarding the dairy intake, this is my week off from my new minimized dairy rule. And by the way, this weekend is going to be horrible. My Brother’s 35th birthday and my Parent’s 45 Anniversary are this weekend – I can only imagine the food I’ll be eating.  Dewar’s Peppermint Ice Cream? Thanks Mom for having Dad drop that off this evening. Addison had it with Oreo’s and I had it with Hot Chocolate Chip cookies. Hey, its just Carbo-Loading, Right?

Focus T25 Day 51 of 70 – August 13, 2013

Focus T25 Day 51 of 70 – Beta Phase – August 13, 2013

Morning Weigh-in: 166
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon (Last Day taking Omega 3 as a supplement)
Lunch: Salami Lettuce and Dijon Mustard Sandwich
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 22.6 Miles,  Focus T25 Upper Focus, Cycling 11.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
During & Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken Breast, Leg and Wing with Pinto Beans and Flour Tortillas and Pico De Gallo
Snack: 2 Bowls Honey Bunches of Oats with Unsweetened Almond Milk, Small Glass of Orange Juice, 2 Mini Ice Cream Sandwiches, Bag of Popcorn

I completed a Focus T25 Biathlon today, cycling 34 miles broken up by a 25 minute upper body workout. The entire workout included some hill work, some high end speed work, and strength workout for my arms. It was hot today. It felt good to get out on the bike!
I didn’t eat enough calories before riding so now I am playing catch up. By the way, the ice cream sandwiches don’t count because they came out of the box I bought for my kids 😉

Focus T25 Day 50 of 70 – August 12, 2013

Focus T25 Day 50 of 70 – Beta Phase – August 12, 2013

Morning Weigh-in: 166
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon
Lunch: Salad with Chicken, Coffee
Pre-Workout: Energy and Endurance Formula
Workout: Swimming 1500 Meters, Running 3.25 Miles on Treadmill, 10 Minutes on Elliptical, and Focus T25 Core Cardio added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken Fajita Burrito, Chips and Guacamole

Its Monday, I am back from Nationals, and frankly I was a little sore this morning. Totally understandable. I can’t imagine how I would feel if I didn’t have AcidCheck on board. It totally saved me during the race on Saturday. My hydration was spot on during the race and it was all due to adding AcidCheck Granules and Pink Himalayan Salt to my water. So I decided to hit it my workouts hard today to work out the burn. I will be tuning up the training now and adding more swimming, cycling, and running. Only 7 weeks until the Bakersfield Triathlon and I am going to be ready!

Focus T25 Day 44 of 70 – August 6, 2013

Focus T25 Day 44 of 70 – Beta Phase – August 6, 2013

Morning Weigh-in: 163 (weight is low today but I feel great!)
Breakfast: Coffee, AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon
Lunch: Turkey with Onions, Peppers, and Lettuce with Dijon Mustard on Wheat, Side of Pasta Salad
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 25.6 Miles and Focus T25 Core Cardio added AcidCheck Granules and Pink Himalayan Salt added to Water
Post-Workout: P90X Results & Recovery Formula
Late Dinner: Spaghetti with Meat Sauce (Big Plate Full) and a Glass of Lemonade
Snack: Bowl of Watermelon

Had a good workout today. Rode 25 miles with a friend who had the worst mechanical luck with his bike today. Front Dérailleur wouldn’t work and he had to do the ride in the small ring in front and spun at about 115 RPMs to keep a good pace (talk about a workout), then his elbow pad broke off of his aero bars, and then on the home stretch, his left crank fell off mid-pedal, it just completely came off and was still attached to his cycling shoe. Crazy Day on the bike trail for sure. All in all though it was nice to ride with someone during a leisurely ride and chat for once. Good thing he is getting a new bike soon!
I got home and put in my Focus T25 workout Core Cardio. I about died when Shaun T took us to the bur-pees but I pushed through it! So happy I got my AcidCheck Granules  today. I could totally tell the difference in my hydration as well as how my legs feel after riding in that heat today!

Focus T25 Day 43 of 70 – August 5, 2013

Focus T25 Day 43 of 70 – Beta Phase – August 5, 2013

Morning Weigh-in: 166 
Breakfast: Coffee, AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon
Lunch: Salad with Breaded Chicken Breast, a Few Peppers, Pico De Gallo, Lite Feta, and Balsamic Vinaigrette and a Small Side of Plain Cold Bow-tie Pasta
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25 Dynamic Core and Cycling 27.2 Miles no AcidCheck Granules and Pink Himalayan Salt added to Water, Citrus Flavor Clif Shot Energy Gel
Post-Workout: P90X Results & Recovery Formula
Late Dinner:  Vanilla Shakeology with Cinnamon, Chocolate Shakeology with Peanut Butter
Snack: Bowl of Watermelon, and 1 Cup of Yogurt

Today was a great day which started out with my daughter’s swim practice. My son and I had fun watching (He said that he wants to do it too so he can get better like her. She wants to do Gymnastics next. SO I guess I’ll be purchasing a leotard or something like that soon! I love that my kids want to be active 🙂 !

Started the second week of Focus T25 Beta Phase with Dynamic Core. This workout sneaks up on you and makes you work hard. After that workout I headed out for a 27 mile bike ride in some pretty hot weather with light wind. I turned out my third best time ever for a 20 mile segment despite a little issue with a case of sour stomach. I have been using the AcidCheck Caplets which will most likely save me from some serious burning muscles tomorrow, but I ran out of AcidCheck Granules to put into my water 🙂 No bueno! I got out on the bike about 5 miles in and could feel the water sitting in my stomach, which just kept me from drinking more water. Then halfway into the ride I ate a Citrus Flavored Clif Shot Energy Gel. I quickly began to feel a burning sensation in my stomach and was acid burping. Something I have not felt since December of 2011 when I used to eat Zantac every day (before Shakeology). I have taken the Citrus Flavored Clif Shot before and it was OK (I prefer plain flavored GU Energy Gel when training). The only thing I did differently was I didn’t take the AcidCheck Granules. Thankfully my shipment is coming in tomorrow and I’ll have some for my race this weekend. I don’t ever want to train or race again without AcidCheck in my water. I seriously can’t recommend anything more than Acid Check when you are working out. It helps that much!

Focus T25 Day 42 of 70 – August 4, 2013

Focus T25 Day 42 of 70 – Beta Phase – August 4, 2013

Morning Weigh-in: 165 
Breakfast: Coffee, AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology with Cinnamon
Lunch: 1 1/2 Cinnamon Belgian Waffles, 4 Pieces of Thick Sliced Smoked Bacon
Dinner: Thin Whole Wheat Spaghetti with a Garlic and Onion Meat Sauce, Salad with Peppers and Feta with a Ranch and Balsamic Vinaigrette Dressing Combo, 5 Homemade Hot Wings, 3 Small Slices of Garlic and Olive Oil Bread
Snack: Mini Ice Cream Sandwich, 1/2 Bag of Popcorn, Lemonade, Bowl of Watermelon, and 1 Cup of Yogurt

No workout today except for some pool time! Started to up my calories in preparation for next weekend’s race. Brunch and Dinner were so good. All meals were home cooked today, except for some of the snacks that came from the store of course. Anna and I put together some mean meals! We have 4 kids when we eat together so making the meal at home makes sense, plus its the most fun!

Tomorrow I start week 7 of Focus T25 and I’ll also be heading out on an evening ride for some saddle time. I also hope to get in a little BowSwim at some point as well. I really only have three more days to get some decent pool time in before going to Chicago and on in  to Milwaukee for the USA Triathlon Age Group Nationals for the Olympic Distance. I am definitely looking forward to this trip! 25 years since I have been to compete in a National Championship. Wow, I can’t really put that one into words. I just imagine it is going to be an amazing experience.

Focus T25 Day 41 of 70 – August 3, 2013

Focus T25 Day 41 of 70 – Beta Phase – August 3, 2013

Morning Weigh-in: 164 
Breakfast: Coffee, AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Lunch: 3 Salami, Havarti, Baby Greens, and Dijon Mustard Sandwich on Wheat
Dinner: 2 Hot Dogs, Small Scoop of Summer Slaw, Small Scoop of Quinoa Salad, Small Scoop of Spinach and Jicama Salad topped with a Vinaigrette Dressing, Pita Chips and Jalepeno Hummus and Roasted Garlic Hummus, 2 Small Slices of Zucchini Brownie, 1 Bite of Chocolate Brownie, 1 Mini Red Velvet Cupcake
Snack: Mini Ice Cream Sandwich, 1/2 Bag of Popcorn, Lemonade, Bowl of Watermelon, and a Lime Popsicle

No workout today! The kids and I spent the majority of the day in our pajamas and played or watched Netflix. Seemed like the right thing to do and we enjoyed our snuggle time! So in lieu of getting on my  EVOcx or BowSwim I spent a summer day with the kids relaxing. That is until the Team Victory Pool Party (#TeamVictorySwimParty). This was absolute pandemonium and the kids loved it!