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!


Insanity: The Asylum Vol. 1 – Day 4 of 30

Today’s workout was a distance runner’s nightmare (well at least this distance runner) – Asylum Vol. 1 – Vertical Plyo. Plyo is short for Plyometrics, which is short for jump, jump, sweat, jump, sweat, jump, sweat, jump, oh and jump some more after you do these push-ups in a pool of sweat. The only good thing about this workout, is it is only about 40 minutes including the warm-up, stretching, and post workout stretching. That is actually not true (the only good thing is” part), this workout is actually quite perfect because it helps to improve an athlete’s ability to drive and get those knees up. Extremely useful in my sport for hill climbing in both the bike and the run.

Tomorrow is a scheduled rest day. Maybe I’ll get a swim in? OR if I am lucky, maybe a ride? I have not ridden my bike since a couple days after the Bakersfield Triathlon. I am going to have to remedy that soon. For sure next week!

Insanity: The Asylum Vol. 1 – Day 3 of 30

Today I start my third day of the Insanity: The Asylum Volume 1 – 30 day Program. This program provides you with a 30 day rotation of 6 different workouts and requires adherence to a preferred clean eating diet. Day 1 was “Speed and Agility”. Day 2 was “Strength”. Today will be “Back to Core”. This is my second time starting this program. The first time was a few weeks ago. I got through Day 8 and then injured myself adding in some hill repeats running with my old high school’s cross country team. Go figure right? My problem was that day, after I did my Insanity workout, I didn’t have my P90X Results and Recovery Formula and drank coffee instead. Bad way to train! Lactic Acid settled in my hamstring and reared its ugly head in the form of a deep cramp with some micro-tearing. No Bueno! And somewhat debilitating as you can imagine. So I took a week off to let it heal. I am all clear to go now though. Lesson learned. I will not miss my Results and Recovery ever again!

So why did I choose The Asylum as my next workout base? Since I have been back training for and competing in Triathlons, I am not even close to as fast as I used to be (running-wise). Since running was always my best sport out of the three I have not spent the time focusing on it like I probably should. Instead I have been able to become a better swimmer and cyclist and I am so grateful for this. So now it is time to focus on my old friend and get our relationship back to where it used to be and better!

Running was always relaxing for me. I know that may sound strange, but think about your greatest escape. For some it is reading, for others it maybe surfing, for me it was running fast on the open road. I was good at it when I was younger and it just seemed natural. So in order to get back to that place, I enlisted the help of Shaun T and The Asylum. Shaun T used to run track, and yes, even though he was a hurdler, the running part is still there. I can stand to use the speed and agility of a hurdler to get through the running portion of the triathlons in my future! It can’t hurt. I figure, my leg turnover speed is what I need to increase and this workout definitely works on that. Before I got injured 10 days ago, I ran 3 miles, before the hill repeats that cramped me up (this was 8 days into the program), and I felt really good at about a 5:30 mile pace. This is the fastest I have run in 20 years and I am extremely excited to be at this point right now. I can only imagine how much better I will be after I finish the 30 days!

So about the workouts. If you have derived anything from the name of the program then you are on the right track, Insanity is for certain, this workout is Insane! Fast paced conditioning, jumping, push-ups, cardio-dumbell routines, jump rope, resistance bands, foot work, as well as pull-ups. It’s all in there and that is just the first 2 days. From start to finish you are in the workouts. The warm-ups are challenging and meant to get you sweating before the stretching session begins. Today is Back to Core which is a workout that targets, you guessed it, the Back muscles and your Core. A strong Core is essential to working out period! Without a strong Core the chances are that you are holding yourself in less than desirable form and therefore not getting the most out of your workout routines. One of the things that I like about the Beachbody programs is that they all target the Core. This helps to create those coveted chiseled abs that everyone relates to being in great shape. I wish it were all about the workout, but your nutrition/diet has a great deal to do with revealing those chiseled abs as well. If you want to see your abs you need to make some changes to get there. Now I am not a dietitian, but I can tell you if you want great abs, you can start by reducing your fat and sugar intake!

Now I know, easier said than done when it comes to the diet thing. The best thing about leading an active lifestyle, is once you get to what you think is your optimal weight/condition, as long as you remain actively working out 5 or 6 days a week and eat clean at least 85% of the time, you can have some cheat days here and there with little to no impact on your weight/health. The trick is to not string those cheat days together. Believe me, they will catch up with you. So take my advice, its free…dedicate yourself to a workout and a nutrition plan…find one that works for you and stick with it! I found mine and got results, you can too!

Decide. Commit. Succeed.