Project New Year – Day 53 – P90X2 Triathlon Training

Today was a scheduled upper body workout. I really had every intention of getting it done too, but the last three days completely trashed my legs. Cycling on Tuesday, Running on Wednesday, and Cycling again today, I just didn’t have it in the tank today. Tomorrow is a Yoga Day so I am hoping to get my Shoulder and Arm workout in before Yoga. I have a time trial on Saturday, so resting the legs and getting in that good Yoga session should be nice 🙂

Nutrition is back on track. Taking the stress off of writing down everything I eat has helped me focus a bit. I feel its like if I don’t have to share what I eat I eat better. Kind of like when you were a kid and someone said you can’t do something so it makes you want to do it. Well it goes the same for me. Being accountable publicly makes me want to eat like crap for some reason. Maybe its from 20 years of self destructive behavior? Maybe its because I can get away with eating like crap for the most part because I am so active now? Whatever the reason, I am glad it isn’t an issue right now. Who else feels like this?

Thursday, November 20, 2014 – Weigh-in: 172
Cycling 29.7 MilesP90X2 X2 Recovery + Mobility, Foam Rolling

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Project New Year – Day 52 – P90X2 Triathlon Training

Ouch! So much for a scheduled Recovery Day. I said I needed to run more and so here I go. I put out the question to the ether and my Fraternity Brother answered the call! Thank you Nick for pushing the pace. Nick had moved away from Bakersfield just after I returned in 2011 but now he is back and I have a running buddy for at least one day a week until he gets sick of me (I am a loud breather; taking advantage of slowed, deep, and methodical breathing). As annoying as I am, for sure it was definitely nice to run with someone. You can always tell when someone has some left in the tank by the amount they are able to talk while running. I wasn’t much for words however Nick was a little chatty Kathy 🙂 Cheers to getting faster so I can shut you up Nick!

Wednesday, November 19, 2014 – Weigh-in: 175
Running 4.5 MilesP90X2 X2 Recovery + Mobility, and a little extra Foam Rolling

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Project New Year – Day 51 – P90X2 Triathlon Training

The guys and I got busy today. Tuesday Lunch Ride to Enos Lane and back with the McCray Group 🙂 Aaron and I were still sore from the Kern River Duathlon. Aaron let us know this before we started riding as if it was a disclaimer. I told him, sometimes you set personal bests when you are sore! And this has turned out to be true so many times. I’ll have a race one day and then go out within the next two days and throw down a personal best. Funny how that happens. And today was no different. We all put down a few personal bests for different segments on our ride. We averaged about 27 mph on our way out (8 miles) then took it “easy” on the way back. Fun stuff!

After spending the afternoon with the kids and going to a school performance, I hit the pool for a little wet work. Again it felt so good to glide through the water and work on swimming mechanics. I followed the workout up with a Muscle Burrito and some Recovery + Mobility. Gonna sleep really well!

Tuesday, November 18, 2014 – Weigh-in: 174
Cycling 18.3 Miles, Swimming 1000 yards, and P90X2 X2 Recovery + Mobility

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Project New Year – Day 50 – P90X2 Triathlon Training

I thought I was going to be more sore after yesterday’s race, but I felt surprisingly good. Stretching and foam rolling after a strenuous workout sure helps! The upper body was scheduled for today. I decided to get a good workout in and not try to overdo it. Pick lower numbers for push-ups and pull-ups, but in doing so I also decided to make sure that my form was good. So often people get tired and then let their form go all wrong. This can result in an injury or asymmetrical muscle growth, both are undesirable. So what do you do when you are spent? Well you either stop the workout (which is smart), or you slow everything down and focus on getting a few good reps in that take you through the full movement of the exercise (which is smart as well). Either way, you are ensuring that you’ll be back tomorrow, rested and ready to take on the next workout. Today I chose the second option and followed it up with a little swim to stretch out my back and work on swimming form. I love getting in the pool. Its my little reprieve from gravity 🙂

Monday, November 17, 2014 – Weigh-in: 172
P90X2 X2 Shoulders + Back + Balance, X2 Ab Ripper, and Swimming 500 yards

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Project New Year – Day 47, 48, and 49 – P90X2 Triathlon Training

Kind of a quiet weekend for me. Friday I went out for a little bike ride and did some Yoga. Saturday was quiet. Worked on the Falco V setup for Sunday’s race and then did some Yoga. Sunday morning came and it was time to race. My last race was about 8 weeks ago at the Bakersfield Triathlon. I have been working to keep my back in good working order through 6 weeks in Foundation and Recovery and then with this past week starting a 5 week Strength Phase in P90X2. I am so thankful that we have awesome race event holders here in Bakersfield so that I didn’t have to travel this past weekend. Its always nice to be able to sleep in your own bed, wake up, and have a race here in town 🙂 So much fun to see a bunch of people from the local running, cycling, and multi-sport community out and having fun on the home course of the Kern River Duathlon. The race went really well with help from the awesome volunteers and race coordinators from Kern Wheelmen.

As far as my race went? I knew that the run part of the race was going to be challenging for me based on how long running 5 miles a couple weeks ago put me out of commission. I am just not used to running anymore and really have not done much of it for the past year. That’s crazy right? How can a triathlete not run? I’ll tell ya, after being a really good runner as a kid and starting all over (after taking about 20 years off), in essence reteaching myself how to run, is one of the hardest things I have tried to do. At the beginning I was just scared of re-injuring my knee like I did in College (hyperextension), or tearing my hamstring like I did about 11 years ago when I tried to start running too fast with my dog Max (that sucked). Now its just uncomfortable to run. It doesn’t feel natural. I would rather get on my bike, jump in the pool, or do a 25 minute cardio video from Focus T25. But I know that once I start running faster, and feeling that float I used to when I was a kid, that all of these negative thoughts that manifest when I begin to think about a running workout, or a race, will begin to fade away. Its just about getting out there and doing it. Like the idea of doing the home video workouts, if you push play every day, the chances are you are eventually going to do the workout. So that is why I like to race, it forces me to run. Unfortunately this year I didn’t get to race that much, but I know that 2015 is a New Year and I am on track to getting out of my way and off towards learning how to enjoy running again. I am looking forward to working with my friends at Bakersfield Trispokes and getting faster as runners together. My bike time wasn’t fantastic (3rd fastest individual bike split on the day with Aaron Hebeler and Jack Nunn beating me out) but I’ll take it after sucking wind for 2 miles in a pair of running shoes 🙂 I had lowered my aero bars down about an inch the night before so I could try out a more aero position. Result: Faster bike time, painfully tight back, spent hip flexors 🙂 Summary: Yes you can be too aero! (See my Project New Year – Day 39 Blog Post which explains a little bit about playing with your cycling position.) The second run, it was all I could do to keep shuffling my feet. I new that it was only a couple miles and I could grunt it out and finish this thing. Problem was, I didn’t know if had I put enough distance between me and those great athletes I knew were closing in behind me with every stride? Luckily I pulled it off and eeked out another podium finish. I’de say its about time to leave the pity party and get this running party going. What do you think?

Kern Duathlon Nov2014

Friday, November 14, 2014 – Weigh-in: 173
Cycling 25.7 Miles and P90X2 X2 Yoga
Saturday, November 15, 2014 – Weigh-in: 172
P90X2 X2 Yoga
Sunday, November 16, 2014
Kern River Duathlon (2mi run / 11mi bike / 2mi run – 0:59:50) and P90X2 X2 Recovery + Mobility

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Project New Year – Day 46 – P90X2 Triathlon Training

Rested the Legs and Trashed the arms! First time doing Shoulders and Arms since 2012 (my first round of P90X2). I forgot how much I liked resistance workouts. I can feel myself getting stronger. Gettin’ all swole! ha ha ha! Totally not something I would say about myself. Getting swole is so far from my goal! I do want to get stronger, but without the bulk. So I do higher numbers of reps (15-20) at a slightly lower weight than if I was going for hypertrophy. I think next week I’ll be able to increase the band tension. I don’t use weights, I use the B-Line Resistance Bands. I like them because of their versatility in the workout as well as ease of traveling and storage 🙂 Believe me, you can get an amazing workout with the bands. They kick your butt. Just as with any exercise, make sure you are picking the right weight for you so that you are maxing out those last 2 or 3 reps and everything will be A-OK!

Thursday, November 13, 2014 – Weigh-in: 173
P90X2 X2 Shoulders + Arms and X2 Ab Ripper

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Project New Year – Day 45 – P90X2 Triathlon Training

Got in a last minute ride before heading to the monthly Bakersfield TriSpokes Meeting. (What a great group of people!) Today I worked on relaxing and finding my positions in the saddle. If I have learned anything from all of the cross-training I have done over the past couple of years, its that core engagement, spine alignment, and finding the relaxation in the movement will help you get through just about anything. As a triathlete there is a fine line between energy conservation and blowing up. Beyond the goal of just completing a multi-sport event like a triathlon, there is the desire to go as fast as we can. In order to achieve the coveted Personal Best we must become comfortable with being uncomfortable. I find that the best way to do this is to concentrate on keeping my face relaxed and my toes relaxed. Any time we tense up, we are expending energy that could have gone to power the engine that keeps us going (conservation vs. blowing up). So the next time you feel like your body is tensing up and your muscles are burning, remember to breath, focus on posture, find a rhythm, and then just let your body flow. Eventually you will find that you will naturally begin to gain speed through the momentum you are generating. The key is to not think about going faster, it is to really not think at all beyond the mechanics of your movements. Can you do that?

Wednesday, November 12, 2014 – Weigh-in: 174
Cycling 25.1 Miles and P90X2 X2 Recovery + Mobility

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Project New Year – Day 43 and 44 – P90X2 Triathlon Training

Monday, November 10, 2014

Tuesday being Veteran’s Day sure made Monday a toss up. How many people took off Monday? I tried to. Not on purpose though. I took the kids to school in the morning and came back home, saw the bed, laid down for a minute and woke up at 11. Big whoops right? I ended up getting all of my work done, but talk about leaving no room for delays.

Started my first day of the Strength Phase with P90X2. This is the phase where the most visible body composition change occurs and is recommended for 3 to 6 weeks. The original plan was 4 weeks in Phase 2 then go to 4 weeks in Phase 3, but I took an extra 2 weeks in Phase 1. So now I have a dilemma. One which I will solve right now. I am taking 5 weeks in Phase 2, throwing in a Recovery Week (Last week of year 🙂 ), and then go into 4 weeks of Phase 3 – Post-Activation Potentiation to start the New Year off right! This is one of the reasons why I love this program. With the week-at-a-time scheduling, it allows me to be flexible with the lengths of the training blocks, or even throw in a recovery week if I want to focus on cycling mileage, or if I just need a break (not that doing X2 Yoga 3 times in a week is much of a break 🙂 ).

So back to the first strength workout. It was a tough one and I remember it all too well from 2012. You know if Sean Callahan is in the workout, there will be a bunch of push-ups and pull-ups. For sure I’ll be sore tomorrow. I haven’t done that many push-ups and pull-ups since the last time I did P90X3 The Challenge. Rough! But, I got it done!

Tuesday, November 11, 2014

Went downtown to see the Veteran’s Day parade with the kiddos and my parents. 3 hours of tribute to the men and women who have served, continue to serve, and will serve to defend this great country of ours. Thank you! I continue to have the utmost respect for your willingness to pay the ultimate sacrifice for our freedom.

Today was a good day! Kids, a bike ride on the Falco V, a swim, a recovery session, and a feeding frenzy 🙂 (I have been catching up on calories this evening.) Went for a quick ride around Northwestern Bakersfield after only having a Shakeology in the morning, a Gu Energy Gel, and Energy and Endurance Formula. I ate another Gel halfway through the ride. It worked out good I think. I really just wanted to go out and ride and feel good; relax and push on the pedals for a while. I was supposed to do X2 Plyocide, but I really didn’t want to jump around today, so I opted for a bike ride and swapped tomorrow’s Recovery + Mobility for today’s Plyometric beating 🙂 Glad I did, the ride felt good despite having to stop at the most red lights I think I have ever experienced. Crazy! Somehow I managed to set a PR anyways 🙂 Very pleased with that! (It sets a good base line for an Energy Bits product test next week where I will try to recreate similar conditions and see how it helps my energy levels.) I also got in a short swim to stretch out my sore arms and that felt amazing! Especially the hot tub directly thereafter. And finished off the evening with X2 Recovery + Mobility which helped open up my shoulders after yesterday’s workout. Looking forward to tomorrow 🙂

Monday, November 10, 2014 – Weigh-in: 175
P90X2 X2 Chest + Back + Balance, X2 Ab Ripper, and 30 Minutes Foam Rolling
Tuesday, November 11, 2014 – Weigh-in: 173
Cycling 33.4 Miles, Swimming 1000 yards, and P90X2 X2 Recovery + Mobility

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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 🙂

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

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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.
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.
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.
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 🙂

Cycling 29.3 Miles
P90X2 X2 Yoga

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