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!

Focus T25 Day 40 of 70 – August 2, 2013

Focus T25 Day 40 of 70 – Beta Phase – August 2, 2013

Morning Weigh-in: 164 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Lunch: Salad with Chicken, Chips and Guacamole
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25 Upper Focus and Core Cardio added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Salad topped with Sweet Peppers and Breaded Chicken Breast, Balsamic Vinaigrette, Cracked Pepper and Himalayan Pink Salt, Side of Plain Whole Wheat Penne

Snack: Bowl of Watermelon and a Lime Popsicle

When I saw that Shaun T had pants on in Upper Focus I have to admit I said, “Uh oh!” Upper Body, or I should say arms, is historically my weakest muscle group. But by the end of the workout, I was happy with how the exercises were spread out over the entire upper body. Good for everything, not super heavy on the arms. After Upper Focus was Core Cardio. This is a good workout. I can tell after finishing the first week of Beta Phase, I know why they call this the Core Phase. I have never felt more solid in my core. I can’t imagine how I am going to feel after another 4 weeks of this! I didn’t get to do any interval training with TriCore but I am hoping I can put in some time on the EVOcx tomorrow.

I did get some swimming in with the kids, so that is good. Tomorrow will be a good day for a little BowSwim time. I had been holding of on the swimming because of the spasm in my shoulder, but it felt great today doing the upper body work, so stretching and a swim sounds fantastic as well!

Focus T25 Day 39 of 70 – Beta Phase – August 1, 2013

Focus T25 Day 39 of 70 – Beta Phase – August 1, 2013

Morning Weigh-in: 165 
Breakfast: AcidCheck Caplets, Activit, Cordastra, Replenex, Vitality Coldwater Omega 3, and Vanilla Shakeology
Pre-Workout: Energy and Endurance Formula
Workout: Focus T25 Dynamic Core added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: 2 Chicken Soft Tacos al Fresca, 2  Bean Burritos (Taco Bell – Uggg)
Pre-Workout: Energy and Endurance Formula
Workout: Cycling 21.9 Miles and 9.8 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: 2 Pieces Rotisserie Chicken, Pinto Beans, Spanish Rice, 2 Corn Tortillas (El Pollo Loco – Better Choice)

Dynamic Core workout snuck up on me. This one definitely works your core. I am really liking the Beta Phase. We’ll see if I still have that attitude after my double tomorrow. It was nice to get out on my bike today. I wasn’t pushing the pace, but I did hook up with a pack of cyclists mid way into the ride and that was fun. They were moving along at a pretty good click! I still need to work on my climbing. I am thinking I’ll be getting onto my EVOcx tomorrow and do some interval training with TriCore .

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!


TriCore – Day 01 of 28

TriCore – Day 01 of 28

I started TriCore today. This is a program for use with the EVO Fitness Bike. I am using the EVOcx model. As with any new workout, you want to set baselines so you can measure your performance growth. Luckily just yesterday I rode and set a personal record for a 39.3 Mile Segment on that is a very good gauge of cycling performance. It has flats, a couple major hills, some grinds, and a hairy downhill section. So today my challenge was to run my fastest mile (5:49), do push ups for two minutes (59), and sit ups for two minutes (51). These all test endurance, upper body strength, and core strength respectively.

Now time for the workout. I cleared the area and wheeled the EVOcx into place. Pretty!

2013-04-30 01.06.30

I clicked into the Look Keo Easy pedals (bike comes standard with pedals that have toe clips and straps which can also be flipped for use with the SPD pedal system – much like you would find in a Spin class) which I installed yesterday. (The Look KEO Easy’s are the least expensive pedals in the KEO line and lack the ability to adjust tension. This hasn’t become an issue yet but I am keeping an eye on it.) Sat down on the saddle (It’s the Vision saddle which originally came with my Trek Speed Concept TT Bike) and proceeded to start pedaling. The program today consisted of Four Sections – Warm up, 1 Legged Push Set, 1 Arm Balance, and Sway Drills.

Warm up is about 5 minutes or so. This is where you begin to pedal and then do upper body stretching exercises in order to get ready. I am sure that this would have been enjoyable had I either been sitting on my Bontrager Hilo RXL however, the Vision saddle was with me today and made the warm up uncomfortable.I knew there was a reason why I got a new seat for my TT Bike. I am definitely re-installing the saddle that came with the EVOcx before the next workout!

Next is the 1 Legged Push Set where you alternate right leg, left leg, right leg, left leg and then finish with a seated climb.

Then comes the 1 Arm Balance where you stand and hold one of your arms over the bars while holding on with the other. You do this twice with each arm separated with a two handed climb between each switch and again at the end.

Finally there are Sway Drills which have you really expose the cool part about the EVO Fitness Bike. The bike allows for lateral movement to produce a realistic cycling experience as it sways from right to left. This targets your core stabilizer muscles used in cycling and life in general. This exercise has you accentuate the sway movement while climbing to get more of an upper body workout, and then trying to minimize it while climbing as a cyclist really would which targets lower body muscle groups. It repeats this twice and then has you finishing with the heavy swaying and finishes off with a seated climb.

Tomorrow is a rest day already. So I’ll let you know on Wednesday how Workout 2 goes!


Insanity: The Asylum (Rnd. 2) – Day 20 of 30

Insanity: The Asylum (Rnd. 2) – Day 20 of 30

B – AcidCheck CapletsActivit, Cordastra, and  Chocolate Vegan Shakeology with Almond Milk and Cinnamon
L – Hawaiian Freedom Toast, Eggs, and Bacon
D – Fajitas, Chicken Breast on Tomatillo Sauce, Vegetables, Beans, Rice, Corn Tortillas
S – Tangerines, Popcorn, Sour Patch Kids, Yogurt

Today was supposed to be a Vertical Plyo Day but I didn’t do the workout. Played t-ball with my son this morning then had an early lunch with my parents. Good carbohydrate day which is good because I plan on going for a longer ride tomorrow before I start the TriCore Training Program to use with the EVO cx on which most of my cycling will take place over the next month. I am excited to see how this will benefit my cycling and running. Now I just need to get back into the pool!