Project New Year – Day 40 thru 42 – P90X2 Triathlon Training

Friday, November 7, 2014 thru Sunday, November 9, 2014

Busy weekend with the kids 🙂 but I had a couple opportunities to get in some rides and make this a great weekend all around. Riding the Falco V is fun. Getting to know more about this bike every time I get a chance to ride it. I am also learning about myself, mostly about my weaknesses. Cycling can be a very unforgiving sport  If I don’t put in the work, I won’t get to be a strong cyclist.

I have been eating a bunch of calories. Not all high quality, but mostly good. I have not checked my weight in a few days. I’ll check it tomorrow. Starting the Strength Phase of P90X2 tomorrow which includes a bunch of resistance workouts. Some people say train heavy, race light. Quite frankly, I am looking forward to the just getting stronger part. This Foundation phase has been good for my flexibility and core stability. Now its time to build some lean muscle 🙂

Training:
Friday, November 7, 2014 – Cycling 18.5 Miles and P90X2 X2 Recovery + Mobility
Saturday, November 8, 2014 – Cycling 6.1 Miles and P90X2 X2 Yoga
Sunday, November 9, 2014 – Cycling 29.3 Miles and P90X2 X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance Formula, and P90X Results & Recovery Formula

Project New Year – Day 39 – P90X2 Triathlon Training

Thursday, November 6, 2014
I’m gonna talk about my bike for a minute. First let me say how thankful and honored I am to be riding such an amazing machine. The Falco V is a phenomenal bike and I couldn’t ask for a more amazing sponsor than Falco Bike. Truly a dream come true for me.
FalcoV
For the past 6 months or so I have been riding with the stem rotated up which allowed me to ride a little higher but not as aerodynamic. (See picture below – Notice elevation of neck)
Riding High
I had been planning on rotating the neck down to improve my aerodynamic positioning, but when I made the adjustment (was planning on reducing my elevation incrementally by a centimeter at a time and ease into a more flat position) and went to test the tension on the handlebars, the downward thrust popped a bolt head. Needless to say, that was not a good day for me 🙁 But the guys at Falco Bike are awesome and Fed-Ex’d me a new stem, which I received on Wednesday! Of course I couldn’t wait to put my bike back together and get out for a ride. I popped the stem back on and went to loosen the bolts on the elevation adjustment and found that one of the bolts was stripped where I would have inserted the allen key (Hex Head Wrench) preventing me from adjusting the height.
Stripped
After trying to loosen the bolt with no success, I decided to just give the fate suggested position a try. Coming down about 4 centimeters and forward about the same, this is what the new configuration looks like. Its not extreme, but definitely more aerodynamic.
slamthatstem
So what did I find as I began my ride? I found that in the new, lower position I opened my chest, flattened my back, rotated my hips, relaxed my abdominals a bit, and engaged my hip flexors. Its weird, but I felt more comfortable even though I was a bit fidgety in the saddle (but that could be because I haven’t ridden in a week or so). My shoulders no longer shrugged to achieve a more aero position and that allowed me to relax my neck and shoulders. The result? I threw down my second fastest time for 25.8 mile segment 1:05:02 only 2 minutes off of my PR of 1:02:58 (June 11, 2013). Happy dance! Looks like all of that Rehab, P90X2, is starting to pay off 🙂

Training:
Cycling 29.3 Miles
P90X2 X2 Yoga

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance Formula, and P90X Results & Recovery Formula

Project New Year – Day 33 thru Day 38 – P90X2 Triathlon Training

Friday, October 31, 2014 through Wednesday, November 5, 2014
What a crazy past 6 days. Halloween. Flag Football. Wedding. I didn’t really have enough time to do any real training, and quite frankly, I was pretty much out of commission after running those 4 miles on Thursday. I am still sore today! I was so sore that I decided to take another Recovery Week before hitting the Strength Phase of P90X2.

I decided to stop keeping track of what I am eating for a while. I know what I should eat and I am generally good about it but if I am not going to follow a specific nutritional regiment, I don’t want to influence anyone with listing every calorie I ingest. I am not looking to lose weight or gain weight. I merely eat to fuel my activity. So in an effort to make things a little easier on me and less jumbled for you, I will start rating the quality of my food consumption in some way or fashion. Since I take the same supplements everyday, I am going to start listing them at the bottom of the blog.

Everything evolves and that is not a bad thing. I am looking to help make this chronicle easier for me to manage as well as mix it up a bit so it isn’t so boring for anyone who takes the time to read what I type 🙂

On a happy note, I received my replacement stem for my bike handlebars today! I put the Falco V back together and I can’t wait to go for a ride tomorrow and spend some time getting reacquainted. I hope that you have a wonderful rest of your week!

20141105_215622

Training:
Friday, Oct. 31, 2014 – P90X2 X2 Yoga
Saturday, Nov. 1, 2014 – P90X2 X2 Balance + Power
Sunday, Nov. 2, 2014 – P90X2 Recovery + Mobility

(Started 6th week of Project New Year – Another Recovery Week)

Monday, Nov. 3, 2014 – P90X2 X2 Recovery + Mobility
Tuesday, Nov. 4, 2014 – P90X2 X2 Yoga
Wednesday, Nov. 5, 2014 – Swimming 1600 yards, P90X2 Recovery + Mobility

Supplements:
ShakeologyBeachbody WheySlimming FormulaCordastraSuper SumaEnergy and Endurance Formula, and P90X Results & Recovery Formula

Project New Year – Day 32 – P90X2 Triathlon Training

Thursday, October 30, 2014
So what do you do when the power company shuts off electricity to your house? You go running! If you have been following my training you know that I don’t run much (something I need to change). Thankfully the running shoes (Pearl Izumi trainers) I received a few months ago are really comfortable and helped me from completely jarring my body. So much goes into running efficiently and I am way out of practice. For the last few years I have relied mostly on upper body strength to help pull me through the run. Time to spend some more time with the running shoes on 🙂 Getting back into running shape is going to hurt this winter but it is a necessary evil if I plan on finishing an Ironman next year.

Morning Weigh-in: 172
Breakfast: Ham and Cheese Croissant and Coffee
Lunch: Vanilla Shakeology2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Pre-Workout:
 
Energy and Endurance Formula
Workout: Running 4.1 Miles and 20 Mins (6.25 Miles) of Spinning on the EVOcx
Post-Workout: P90X Results & Recovery Formula
Dinner: 3 Pieces of TriTip, 1 Chicken Breast, a Couple Baked Pretzel Chips, and a Granola Bar
Recovery: P90X2 Recovery + Mobility and an Extra Hour of Foam Rolling
Snack:
 Peanut Butter Sandwich

 

Project New Year – Day 30 and 31 – P90X2 Triathlon Training

Tuesday, October 28, 2014
After the kids finished their homework and went off to play, I got in my P90X2 workout and followed it up with 30 minutes on the EVOcx spin bike! I didn’t do the TriCore workout, but got in a good spin 🙂

Morning Weigh-in: 173
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Half a Chicken Sandwich, 1 1/2 Dolmathes, and Half Order or Feta Fries
Pre-Workout:
 
Energy and Endurance Formula
Workout: P90X2 Plyocide and 30 Mins (10.5 Miles) of Spinning on the EVOcx
Post-Workout: P90X Results & Recovery Formula
Dinner: Breaded Chicken, Steamed Vegetables, and Rice Pilaf
Snack:
 Bowl of Cheerios with Almond Milk, Peanut Butter Sandwich, and 8 oz’s Greek Yogurt

Wednesday, October 29, 2014
Busy day today with the kiddos and family. Squeaked in my workout before midnight!

Morning Weigh-in: 173
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Turkey and Avocado on Wheat and Coffee
Dinner: TriTip, Chili Beans, Salad, and 2 Rolls
Workout: P90X2 Recovery + Mobility
Snack:
 Bowl of Cheerios with Almond Milk and a Peanut Butter Sandwich

Project New Year – Day 29 – P90X2 Triathlon Training

Monday, October 27, 2014
Long day today. Didn’t get to my workout till 9 PM EEEK! No worries though. I got a little hungry, but thats a good thing! Working out in a caloric deficit facilitates fat burning. Yay! After this past weekend’s Saturday night ice cream fest a little fat burning is in order 😉 So, I decided to do one more Foundation Phase week before getting into the Strength Phase. I’ll work in the TriCore on the EVOcx tomorrow along with my Plyocide. So much fun!

Morning Weigh-in: 176
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Chicken and Dumplings Soup
Pre-Workout:
 
Energy and Endurance Formula
Workout: P90X2 Core
Post-Workout: P90X Results & Recovery Formula
Dinner: Chicken, Steamed Vegetables, and Brown Rice
Snack:
 8 oz’s Greek Yogurt

Project New Year – Day 27 & 28 – P90X2 Triathlon Training

The Weekend of October 25-26, 2014
Morning Weigh-ins: No weigh-ins
Breakfasts: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Pre-Workouts:
 
Energy and Endurance Formula
Workouts: P90X2 Balance + Power (Sat.) and Recovery + Mobility (Sun.)
Post-Workouts: P90X Results & Recovery Formula

Busy weekend. Addison had a Volleyball game on Saturday morning. She and her teammates are learning the game and having fun. Fun to watch too!
Addison Volleyball
I came home after the game all excited to go for a bike ride. I decided to lower the handlebars a click. No big deal. Tightened it back up and gave it a good push down to make sure it wasn’t going to slip and “ping!” I snapped a bolt on the handlebar stem.
Broken Bolt
Lucky it didn’t get me in my eye or chip a tooth. Needless to say, the bike became unridable at that point. I was pretty bummed about that. I managed to wiggle the the broken bolt out and headed over to a local fastener shop. They had some replacements and I grabbed a few. Feeling a little better at this point.

Headed over to a Memorial service for Larry A. Wells. So beautiful to hear all of the stories from family and friends. What an amazing guy; he will truly be missed by so many people.

I came back to the bike a little later and “ping!” Another bolt bit the dust. Unfortunately though, this bolt wasn’t coming out. I was out of time at this point and headed over to Davis’ flag football practice. This was a good little break for me as I was thoroughly frustrated with the bike scenario. Watching him go all out is fun to watch!
Davis Football
After flag football I went and bought a Dremmel in hopes of slotting the top of the bolt to get it out with a screwdriver, that didn’t work. I went and picked up an extraction bit and that didn’t work either. Bummer! I emailed Binny Tan at Falco Bike and he said he would send me out a new stem and it would be here in 2 weeks. What an awesome sponsor! This will be just in time for the Kern River Duathlon on November 16. For the next couple of weeks I’ll be training on my EVOcx which isn’t a bad alternative, its just no where near as fun to operate as the Falco V.

Regarding nutrition this weekend? Well lets just pretend it didn’t happen. I mostly ate the wrong stuff except for Sunday Dinner (Chicken and Dumplings). I didn’t burn near the calories that I had planned to, and a little ice cream parlor action on Saturday night after picking up the girls from Talladega Frights. I seriously have a weakness for ice cream. Hoping to clean up my diet over the next couple of weeks in preparation for the upcoming race. It’s a sprint 2 mile run, 12 mile bike, and a 2 mile run. Gotta be ready!

Project New Year – Day 26 – P90X2 Triathlon Training

Friday, October 24, 2014
Got it in today. Nothing pretty but it will do. Substituted P90X3 Yoga for X2 Yoga. X3 Yoga is only 30 minutes. But the point is I pushed play today and tomorrow is another chance to get after it! So I did a little carbo-loading for some mileage tomorrow on the FalcoV!

Morning Weigh-in: 173
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and Coffee
Lunch: Turkey with Avocado on Wheat
Workout: P90X3 Yoga in lieu of P90X2 Yoga
Dinner: Pepperoni Pizza, Hot Wings, and Potato Wedges 
Snack:
 4 Small White Chocolate and Macadamia Nut Cookies and Vanilla Shakeology with Beachbody Vanilla Whey

Project New Year – Day 25 – P90X2 Triathlon Training

Thursday, October 23, 2014
Good day today!
Proud Daddy! Both of the kiddos are doing good in school. Yay!
Happy Triathlete! Got in some good training. Tough day. Started off with a 25 mile ride and then followed it up with a Total Body workout and an Ab Ripper. Ouch!

Morning Weigh-in: 174
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and Coffee
Lunch: Salad with Chicken and Pico De Gallo
Pre-Workout:
 
Energy and Endurance Formula
Workout: 
Cycling 25.7 Miles
Post-Workout: P90X Results & Recovery Formula
Workout: P90X2 Total Body and Ab Ripper
Post-Workout: P90X Results & Recovery Formula
Dinner: Black Bean, Brown Rice, Fajita Veggies, Guacamole, and Chicken Burrito
Snack:
 A Handful of Almonds, Peanut Butter Sandwich, Pita Chips, and Pretzels

Project New Year – Day 24 – P90X2 Triathlon Training

Wednesday, October 22, 2014
Change in schedule today! Picked up the kids from school. They were hungry so we grab something to eat. I forgot to order something and played cleanup on whatever they didn’t eat. Then time for homework and building a couple cars for them to sit in at their Awanas Class tonight. They were having a drive-in theater where they sit in their box cars and watch a movie. We had fun making them!
20141022_160326-SMILE
Got in some time on the Falco V just as the sun was going down. That felt nice. Got a little dark at the end 🙂 Finished up in time to get asked out for Sushi. I Love Sushi! I didn’t eat enough at dinner though. Should have gone for some sashimi. Oh well, peanut butter and almond protein works too!

Morning Weigh-in: 175
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and Coffee
Lunch: 2 Pieces of Chicken Quesadilla
Snack: 2 Breaded Chicken Bits
Pre-Workout:
 
Energy and Endurance Formula
Workout: 
Cycling 18.6 Miles
Post-Workout: P90X Results & Recovery Formula
Dinner:
 1 Fresh Sushi Roll and Cucumber Salad
Workout: P90X2 Recovery + Mobility
Snack: A Handful of Almonds, 2 Peanut Butter Sandwiches, and Pretzels