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!

P90X2 (Rnd. 2) – Day 89 of 98 – Week 5 Phase 3 – Performance

P90X2 (Rnd. 2) – Day 89 of 98 – Week 5 Phase 3 – Performance

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
L – Turkey, Spinach and Tomato Sandwich on a Whole Wheat Roll.
W – Cycling 29.4 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Pizza, Hot Wings, and Salad
S – Peanut Butter Cookies

Substituted a 29 Mile Cycling workout for my X2 PAP Lower today. It was windy but got in a good ride. Set up a new 41.5K Segment on Strava. This may be my new best friend on the Bike Path! 41.5K is just about a mile further than the Olympic Distance cycling bike leg so I figure this will be a good Segment to push for a while when I want a flat and fast-ish course. Hey its on a bike path, so depending on what time you do this segment it could either be furiously fast or utterly frustrating. Here’s to going furiously fast! See you on the bike path!

P90X2 (Rnd. 2) – Day 88 of 98 – Week 5 Phase 3 – Performance

P90X2 (Rnd. 2) – Day 88 of 98 – Week 5 Phase 3 – Performance

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
L – Shared the following: Italian Meats Sandwich, Tri Tip and Chile Sandwich, Broccoli and Tomato Salad, and a piece of Butterfinger Cheesecake.
W – Cycling 30.4 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon
S – Clif Bar
W – Foam Rolling

Missed a few days, but I am back! After riding and running the Bakersfield Triathlon Course this past Saturday I need a few days off (See Day 83 of 98). That run course always kills me. The downhill is the worst!

So really I missed 3 Days:

Day 84 – X2 Recovery + Mobility – This was St. Patrick’s Day and I ended up foam rolling for about an hour and a half.

Day 85 – X2 PAP Lower – Rested. Ate pretty good. Lots of Avocado and Fajitas!

Day 86 – X2 PAP Upper – Spent the Day playing with my kids. So I did get a little exercise. Ate OK.

Day 87 – Ran 5 Kilometers and Swam 1600 Meters. Ate Normal. Third Night in a row for Mexican food though. Last time I did that I was in Puerto Vallarta! Finished off the night with X2 Yoga, so that is good.

Today is Day 88 – I rode 30.4 Miles on my bike. No X2 Recovery + Mobility, but I am going to foam roll my legs!  Back into the swing of things from here on out!

P90X2 (Rnd. 2) – Day 71 of 98 – Week 3 Phase 3 – Performance – (Recovery Week)

P90X2 (Rnd. 2) – Day 71 of 98 – Week 3 Phase 3 – Performance – (Recovery Week)

Back into the Challenge today. I ended up adding a Recovery Week for this week instead of going back into the Performance Phase. With my Triathlon at Edwards Air Force Base coming up this weekend, I figured the rest of this week should be devoted to swimming, biking and running as well as flexibility and getting back to my nutrition which has been off a bit for the past week.

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
L – Salad with Chicken, Chips and Guacamole
S – Energy & Endurance Pre-Workout Formula
W – 18.8 Mile Bike Ride added AcidCheck Granules and Pink Himalayan Salt to Water  tracked on Strava.com
S – P90X Results & Recovery Formula
W – X2 Recovery + Mobility
D – Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Oatmeal with Flax Seed, 2 Large Glasses of Orange Juice

Strong ride this afternoon followed by a good stretch session. The allergen index was super high today in Bakersfield so I was hating life earlier but getting better now. I am hoping that Neil Med, Flonase, and Symbicort, and a little Benadryl tonight will put the Kibosh on it!

P90X2 (Rnd. 2) – Day 71 of 91 – Week 3 Phase 3 – Performance ***On Hold***

P90X2 (Rnd. 2) – Day 71 of 91 – Week 3 Phase 3 – Performance ***On Hold***

I put my 91 Day Challenge on hold for a couple weeks while I prepare for a Triathlon “Race on the Base” in Los Alamitos this weekend and training in San Diego the week after. I will return to the Challenge on March 4, 2013. Until then, you can bet I’ll be following basically the following regiment:

Breakfast – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra

Workouts – Swimming, Cycling, and /or Running will begin with Energy & Endurance Pre-Workout Formula, AcidCheck Granules and Pink Himalayan Salt will be added to Water, and I’ll finish with P90X Results & Recovery Formula.

I’ll post a workout or a recipe or something else interesting periodically while I am taking this time to do other training. Happy Training!

P90X2 (Rnd. 2) – Day 69 of 91 – Week 2 Phase 3 – Performance

P90X2 (Rnd. 2) – Day 69 of 91 – Week 2 Phase 3 – Performance

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
S – Clif Protein Bar
L – Chicken Sandwich, Criss-cut Fries
D – Pizza, Wedge Fries, and Hot Wings
S – Popcorn and Vanilla Yogurt
W – Insanity: The Asylum – Relief

Decided to make today a Rest Day to allow for some Recovery after yesterday’s run. However along the lines of running, I took my kids to go see the Color Me Rad 5k at the Kern County Fairgrounds. Talk about a crazy time. It was fun and I am seriously thinking about doing it next year with the kids! Here is a pic I took:

ColorMeRadFeb2013

Regarding my workout, it’s supposed to be a P90X2 P.A.P. Upper Body workout, but I switched it up by doing some Insanity: The Asylum Relief to stretch out instead. Tomorrow is a regularly scheduled rest day. Since I didn’t workout today I’ll probably do an active workout. I hope you all are having a great President’s Day Weekend!

P90X2 (Rnd. 2) – Day 68 of 91 – Week 2 Phase 3 – Performance

P90X2 (Rnd. 2) – Day 68 of 91 – Week 2 Phase 3 – Performance

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
L – Turkey and Pepper Jack Sandwich, Tall glass of Almond Milk
S – Clif Bar
S – Energy & Endurance Pre-Workout Formula
W – 6.7 Mile Run tracked on Strava.com added AcidCheck Granules and Pink Himalayan Salt to Water
S – P90X Results & Recovery Formula
D – Macaroni and Cheese, Asparagus, Peanut Butter Sandwich, Popcorn

Decided to put a good run effort in today instead of P90X2 Lower Body workout. I ran the Bakersfield Triathlon Run Course. It’s supposed to be 10k but Strava.com tracked it at 6.7 miles. Either way, I am happy with my performance today. It’s the fastest I believe I have run that course to date. And it is HILLY! My race next weekend is completely flat and mostly on asphalt, so after today’s run, I can’t wait to see how that goes!

Here is a picture of the Lake when I started (a bit windy out there):

LakeMing130215

Here is a picture at the top of Hang Glider Hill – Sunset:

Hanggliderhill Sunset

P90X2 (Rnd. 2) – Day 67 of 91 – Week 2 Phase 3 – Performance

P90X2 (Rnd. 2) – Day 67 of 91 – Week 2 Phase 3 – Performance

B – AcidCheck Caplets, Chocolate Vegan Shakeology with Vanilla Whey and Cinnamon, Activit, and Cordastra
L – Pulled Pork Sandwich, Bean and Cheese Burrito
S – Energy & Endurance Pre-Workout Formula
W – 12 Mile Bike Ride added AcidCheck Granules and Pink Himalayan Salt to Water followed immediately by a 2.6 Mile Run Both tracked on Strava.com
S – P90X Results & Recovery Formula
D – Since it is Valentine’s Day and dinner is a surprise, all I can say is that there will be meat, vegetables, and carbs on my plate tonight!

Today is a scheduled X2 Recovery + Mobility Day in the P90X2 Performance rotation. This program give you two rest or stretch days a week since it is designed to work more efficiently than its predecessor P90X (which is still an amazing program to this day and highly recommended for body transformation). So since today was a rest day, I thought it was fitting to go out and ride and run (back to back) as fast as I could. Seems restful enough, right? This is known as a brick workout, because after you get off of the bike, your feet feel like bricks hitting the pavement. This is a great way to get practical triathlon training since there is no rest between the three legs of the sport (swim/bike/run). Today I was happy with my performance especially after the ride I did yesterday. I am definitely looking forward to a yummy filling dinner tonight! Happy Valentines Day!