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 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 18 – P90X2 Triathlon Training

Thursday, October 16, 2014
Today was a getting it done day! Spent a little time on the Falco V. Worked on relaxing the upper body, relaxing the face, and breathing efficiently. I found myself settling into a rhythm and working against the wind. Getting the head down and finding the relaxation in the movement was fun! Looking forward to getting back on the bike tomorrow!

Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: 2 Peanut Butter Sandwiches
Pre-Workout:
 
Energy and Endurance Formula
Workout: 
Cycling 26.3 Miles had a GU Energy Gel Halfway.
Post-Workout: P90X Results & Recovery Formula
Dinner:
 Steak and Chicken Burrito, Chips and Salsa
Workout: P90X2 Yoga
Post-Workout: P90X Results & Recovery Formula
Snack: Pretzels and 2 Bowls of Cherrios with Almond Milk

Project New Year – Day 16 and 17 – P90X2 Triathlon Training

The past couple of days have been really good. Not saying the days before weren’t as good, just saying, the past couple of days have been pretty good. The kiddos are awesome! They’re having good days at school, working hard on homework, and honestly trying to tolerate each other at this point. Sibling relationships are interesting to say the least. 🙂 …. Workout-wise I was able to get in a good bike ride and X2 Yoga yesterday and a swim and Mobility workout today. Feeling great right now. Lungs have been a little tight from yesterday’s dust storm but the inhaler helps that. One thing about having asthma in this valley is you learn to have your inhaler handy around this time of year. The weather is getting cooler. Hoping that we get some rain here in California. The Valley after a good rain is an amazing place to be. It really is beautiful. But right now we need a bunch of rain, and I mean a bunch! Looking to get a bike ride in tomorrow at some point 🙂 Can’t hook up with the regular 11:20 ride guys tomorrow though, nope, I get to be the secret reader in Davis’ class! I am going to read “Where the Wild Things Are” and then maybe another book. We’ll see how fast it reads 🙂 Pretty excited to get to do this!

Accountability Info

Tuesday, October 14, 2014

Morning Weigh-in: 171
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Pre-Workout: Energy and Endurance Formula and Energy Bits
Workout: 
Cycling 25.1 Miles
Post-Workout: 
Lunch: Peanut Butter Sandwich
Dinner:
 Half BBQ Chicken, Chili Beans, Coleslaw, Root Beer
Workout: P90X2 Yoga
Post-Workout: P90X Results & Recovery Formula

Wednesday, October 15, 2014

Morning Weigh-in: 169
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: 2 Burritos and 1 Taco
Workout: Swimming 1100 yds
Post-Workout: 
Dinner:
 2 Burritos and 2 Street Tacos
Workout: P90X2 Recovery + Mobility
Snack: Greek Yogurt, Peanut Butter Sandwich, Handful of Raw Almonds

Project New Year – Day 13, 14, and 15 – P90X2 Triathlon Training

It looks like the weekend is where I need to put in the extra work on my nutrition. Pretty ugly. The double batch of Rice Krispie Treats from my Mom didn’t help. They are quite honestly the best I have ever had….my weakness. Sugary Carbs. The problem is, unless I am riding my bike, those surgery carbs leave me feeling like crap. No good. Here is my accountability for the past 3 days.

Saturday, October 11, 2014

Morning Weigh-in: 169
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Coffee
Dinner: Pasta with Breaded Chicken and Broccoli
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 Balance + Power
Post-Workout: P90X Results & Recovery Formula
Snack: An Indecent Amount of Rice Krispie Treats

Sunday, October 12, 2014

Morning Weigh-in: 169
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: 2 Burritos and 2 Soft Tacos
Dinner: Pizza, Hot Wings, Sprite
Workout: P90X2 Recovery + Mobility
Post-Workout: P90X Results & Recovery Formula
Snack: Greek Yogurt

Monday, October 13, 2014

Morning Weigh-in: 171
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Turkey Sandwich and Baked Potato Chips
Workout: P90X2 Balance + Power
Post-Workout: P90X Results & Recovery Formula
Snack: Peanut Butter Sandwich, Cheerios with Almond Milk, Greek Yogurt, a rice crispy treat.

Dang Rice Krispie Treats! After this weekend and with the week ahead I decided to mix in a Recovery Week for P90X2. I can work in some rides and swims this week during the day and then do Recovery + Mobility or X2 Yoga at night. The big thing is getting back on the bike. Last week I pushed it a little hard and felt it in my back. Hoping the Yoga this week helps keep that loose. Getting some miles in right now is what is important. Looking forward to tomorrow!

Project New Year – Day 12 – P90X2 Triathlon Training

Friday, October 10, 2014

Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Italian Meats Submarine Sandwich
Dinner: Deep Pit Beef Sandwich with BBQ Sauce, Chili Cheese Dog, some Sour Skittles
Workout: P90X2 Yoga
Post-Workout: P90X Results & Recovery Formula

Busy day with Family stuff! Love it! Gonna be a great weekend with some cool stuff going on! Got in my Yoga at Midnight. Full day tomorrow! Ironman World Championships on livestream http://new.livestream.com/ironman/kona, volleyball, flag football, another P90X2 workout in the afternoon, and USC Trojan football at 7:30pm PST!

Project New Year – Day 11 – P90X2 Triathlon Training

Thursday, October 9, 2014
Busy Day. I felt good and flexible after Recovery + Mobility and the extra foam rolling. It really help my IT bands release which helps take that pressure off the knee joint. X2 Total Body followed by Ab Ripper is a tough workout! So happy I got some fajitas to fuel back up! Looking forward to X2 Yoga tomorrow night after the kids get to bed 🙂

Morning Weigh-in: 170
Breakfast: Chocolate Shakeology with Beachbody Vanilla Whey2 – Slimming Formula, 2 – Cordastra, and 2 – Super Suma and Coffee
Lunch: Turkey and Ham Club Sandwich with Avocado, Garden Salad
Pre-Workout: Energy and Endurance Formula
Workout: P90X2 Total Body and X2 Ab Ripper
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Pot Beans and Rice, Chips and Salsa, Lemonade

Fajitas
I love Fajitas!

Sit and Spin!

Wednesday, July 9, 2014

Finally got back on the pedals today! Figuring out the geometry on the bike at In-Shape was a wild guess and using the toe cages with straps was a blast from the past, but it didn’t stop me from laying down some watts. I don’t have a power meter on my Falco V so it was nice to see what I could generate for a change. (I really need to invest in a computer for my bike I guess.) I felt really good after spinning my sore legs out from the past two days of Focus T25. So much so that I decided to get on the treadmill and see how the old running legs were doing. I really don’t like running on a treadmill, or a stationary bike for that matter, but it was hot outside and I need to keep the sun off of this new skin as much as possible for a little while. So treadmill it was. I have to admit, I felt a little weird running at speed when to my left and right were people barely moving. I often wonder if people really think that walking 1.5 mph on a treadmill actually does anything for them at all. I know that everyone is on their own health and fitness journey and I have no idea what people are going through so I am not going to be judgmental. Believe me, I am the last person to be judgmental on anyone, I took 20 years off of focused health and fitness.  Maybe they were rehabbing an injury or something valid like that and ultimately, at least they are doing something, right? But still, turn the speed up a bit and break a sweat! If they were laboring and walking with purpose that would be one thing, but when someone is walking on a treadmill like they are taking a slow stroll in line at Disneyland, then I start wondering. It’s moments like this that I am so thankful for the Beachbody Suite of Programs. The DVD’s focus you on a scientifically developed regiment that is designed to give you healthy results as fast and safely as possible. No guessing! Pretty cool stuff! All I know is I am looking forward to some P90X2 Yoga tomorrow night!

Breakfast: 2 – Activit, 2 – Slimming Formula, 2 – Cordastra, and Chocolate Vegan Shakeology
Lunch: Turkey Bacon Club Sandwich and Water
Pre-Workout: Energy and Endurance Formula
Workout: Spin Bike 25 Minutes – 14 Miles Variable Tension followed by 3.3 Miles on Treadmill 5k average at 7:30 minute mile pace
Post-Workout: P90X Results & Recovery Formula
Dinner: Muscle Burrito (black beans, chicken, spinach, guacamole), Chips and Salsa
Snack: 2 Fudge Dipped Coconut Chewy Granola Bars and a Peanut Butter on Wheat Sandwich
Recovery: Foam Rolling on the Rumbleroller