Another Recovery Day – Learning to Stretch

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: 2 Carne Asada Tacos, 2 Bean and Cheese Burritos, Water
Dinner: Burrito with Black Beans, Brown Rice, Avocado, Chips and Salsa
Dessert: 2 Klondike Bars and a Lime Popsicle
Recovery: Stretching 1 hour
Dessert: 2 Bowls Honey Bunches of Oats with Unsweetened Almond Milk

No Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 but I did get some good stretching in today! Feeling better about my flexibility issues! Hoping to get some type of workout in tomorrow.

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Recovery is Key – Stretching is not Optional

Morning Weigh-in: 171
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Turkey and Avocado on Wheat, Kettle Chips, Water
Recovery:  90 Minute Deep Tissue Massage
Dinner: Pork Chop, Red Potatoes, Green Beans, Water
Recovery: Foam Rolling on Rumbleroller – 2 hour
Dessert: Cheez-its

The last month or so I have been dealing with a overly tight left backside. Turns out that the majority of the problem was in my back and not the glute as I have been suspecting. The hamstring and glute have been painfully tight and it has been affecting my running and cycling. The massage I received today helped to relieved some of the tightness, but I know that I need to stretch more if I am to get full release on the tension. I have never been very good at stretching and that goes back to when I started sports as a kids. Flexibility is so important in achieving your full potential as an athlete as well as it is important for every day mobility, especially as you get older. I wanted to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training today, but opted to rest the body and focus on proper recovery to prevent a serious injury. I have been so lucky that I haven’t pull my hamstring or strained my back. We’ll see how the massage helps my mobility tomorrow. I don’t know if I’ll be doing any training, but you can bet I’ll be stretching!

Maybe you’ll catch me stretching out in public like these guys http://youtu.be/Sk0c1kh0BHI Not! Well maybe sometimes 😉

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Race Weekend – April 26 and 27, 2014

Saturday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Bacon, Eggs, Wheat Toast, Pain Perdu
Pre-Workout: Energy and Endurance Formula
Workout:  Brick – Cycling 11.2 Miles followed by Running 2.1 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Chips and Salsa, Water
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert: Cheez-its

Sunday Morning Weigh-in: ?
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Race:  Kern River Duathlon added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Pizza, Potato Wedges, 2 Sprites
Dinner: Pizza, Potato Wedges, 2 Sprites (Finished off the Large Pizza 🙂 )
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: Chocolate

What a great weekend! Saturday morning was spent watching my son play tee ball. I think he is going to be a good ball player (Click here for video) and I am so proud of him! He’s 5.

After a good lunch and some work, I headed out to Hart Park and familiarized myself with the Duathlon course with a little race pace brick workout (cycling and running close together). Normally I wouldn’t do this, but I need the training and since the race is a sprint I figured it would be a good idea. Plus I am enjoying getting used to my Falco V and even set another climbing PR! Impressed to say the least. I really need all the help I can get on my climbing.

Sunday Race Day: So happy to have a race in town. I don’t normally get to bed too early (bad habit) so being able to sleep in to 6 AM on a race day is a real treat. The race was awesome! Put on by Kern Wheelmen and was done so with professional precision. The course was well marked and intersections were safe thanks to a great group of volunteers. A special thanks to all of the sponsors who made the event possible as well. Its great to be able to race in Bakersfield – great camaraderie in this town!

Tomorrow I start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in my triathlon training 🙂 Time to step it up!

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 

Triathlon Training Log – April 25, 2014 – Day Off

Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Salad with Chicken
Dinner: Assorted Yummy Tapas 
Dessert: Brownie Bites topped with Marshmallow Creme and dipped in Graham Cracker

No training for me today. Took a day off. Racing this weekend! I’ll do some light workouts tomorrow though! Have a great weekend!

Disclaimer: I am a triathlete with a full racing season which includes training for the 2014 Ironman Lake Tahoe (my first Ironman). I am not eating with the intention of weight loss but rather to maintain weight and fuel my addiction to the sport, plus I have a wicked sweet tooth ;-). So here is a simple rule of thumb, if you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out a meal plan and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or Facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

Triathlon Training Log – April 24, 2014

Morning Weigh-in: 170

Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout:  Cycling 23.7 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Protein Bar and Smart Water
Dinner: New York Steak, Fettuccine Alfredo, Salad, Green Beans, French Roll, Cake 
Recovery: Foam Rolling on Rumbleroller – 2 hours
Dessert: 
2 Cookies, 2 Glasses Chocolate Almond Milk, Popcorn

Looks like 170 is my new normal weight. I have been holding here for at least a week. Not a bad weight at all, a couple of pounds heavier than my race weight from last year, but I did do some off season strength training so I shouldn’t be surprised right? One thing that did surprise me today though was the fact that I PR’ed on a hill climb segment that I have not beat in about a year and a half. I guess the Falco V can climb too! I am a happy triathlete! Training Development: I decided to start using Insanity: The Asylum Volume 1 and Insanity: The Asylum Volume 2 in lieu of Focus T25. I love Focus T25 and it is a great program, but I need to step up to the next level and The Asylum workouts will take care of that for sure!

Disclaimer: If you have questions about my nutrition, I need to eat carbohydrate calories more and more as I am ramping up my training for the 2014 Ironman Lake Tahoe. And sometimes I get behind towards the end of the day depending on how active I am in the morning. If you are not as active as I am, don’t eat everything that I eat. But if you would like help finding out what you can eat and workouts that would be good for you, please don’t hesitate to text or call me at 775-722-8184 or facebook me at www.facebook.com/fityak. Looking forward to hearing from you!

 
 

Daily Log – Ironman Training – April 21 through April 23

Ironman Training – T-Minus 5 Months till 2014 Ironman Lake Tahoe

Monday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra, 2 –  Vector450, and Chocolate Shakeology
Lunch: Chicken Terriyaki
Pre-Workout: Energy and Endurance Formula
Workout:  Focus T25 Cardio added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Italian Sausage Sandwich with Caramelized Onions and Peppers
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert:
Spice Cake, White Cake, Honey Bunches of Oats with Chocolate Almond Milk

Workout felt great. So glad to be moving again after being sick and recovering for a week.

Tuesday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Pre-Workout: Energy and Endurance Formula
Workout:  Cycling 18.3 Miles added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Lunch: Ham and Cheese Sandwich, Coffee
Dinner: Pulled Pork Sandwich, Garlic Green Beans, 2 Fish Tacos
Recovery: Foam Rolling on Rumbleroller – 1 hour
Dessert: 
Spice Cake, White Cake, Honey Bunches of Oats with Chocolate Almond Milk

So happy I got out on a ride today with some of the guys! It was nice to ride the Falco V with XLAB Hydration Torpedo finally after being off of it for a week. I totally wanted to hit a Focus T25 workout too but didn’t get to it.

Wednesday Morning Weigh-in: 170
Breakfast:  3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch: Chicken, Salad, Egg Roll, Potatoes au Gratin, White Cake
Snack: Coffee
Pre-Workout: Energy and Endurance Formula
Workout: 12 miles Cycling  added AcidCheck Granules and Pink Himalayan Salt to Water
Post-Workout: P90X Results & Recovery Formula
Dinner: Fajitas, Beans, Rice, Chips, Salsa, Ceviche, Guacamole 
Recovery: Foam Rolling on Rumbleroller – 1 hour

Decided to jump on the bike today and see what it can do. What an amazing bike is all I can say. I am going to enjoy getting used to this bike for sure!

It Was A Good Second Saturday During Spring Break

Friday, April 19, 2014
Average Morning Weigh-in: 167
Breakfast: 
 3 – AcidCheck Caplets2 – Slimming Formula, 2 – Cordastra2 –  Vector450, and Chocolate Shakeology
Lunch:
Hot Dog and Chocolate Shakeology
Dinner: New York Steak, BBQ Ribs, Ranch Style Beans, Red Potato Salad, Greek Vegetable Salad, Garlic Bread, Carrots, Sweet Peppers and Ranch, Lemonade
Snack: Angel Food Cake, Smith Bunny Cookie, and Water
~ Carbo Loading for Day 1 of Ironman Training on Monday April 21st – I am ready! ~

It was so nice to wake up this morning and feel good again. I had my morning supplements and shake and felt good about the day! I weighed in at 167 which is about my normal racing weight for last year. So this is a good thing right? I think so. Now that I am at the weight I want to be, its all maintenance, fueling the machine, and building the endurance. Extremely excited for the day at this point.

Headed to the park for a community Easter Egg Hunt.
EasterEggHunt

Went out by the pool with the family and even got in some tree trimming and pruning along with the swimming 🙂
Poolside
Here is a little YouTube Video Addison and I made! http://youtu.be/q-qh8I8aRho

Then Anna put together an amazing meal with a kicker for dessert. The kids loved it 😉EasterEveDinnerEasterEveDessert

I hope your day was awesome too!

Have a Happy Easter!

Spring Break 2014

Spring Break from April 11 to April 18, 2014

I usually don’t take a whole week off from training, but when I do, its usually for a good reason. No Focus T25 this week. Here is a quick synopsis of what has been going on for the past week:

Friday, April 11, 2014
I received my Falco V frame from Falco Bike and took it to Action Sports to begin bike build.
Falco PackagingFalco V Build Parts Falco V Build All Parts Falco V Coming Together

Saturday, April 12
Bike build is complete. Made a mistake by cutting the seat post too short. Since the triathlon on the 13th is a shorter race, I opted to move the seat back to take up some of the slack. Unfortunately this will put a big strain on my lower back during the race. Must get replacement from Falco Bike in order to optimize the bike’s set-up. Tested the bike out and found that it is indeed a fast bike! http://t.co/W3P0pentgL
Falco V All Put Together Falco V Home

Sunday, April 13
Headed to Bonelli Park early in the morning for my first triathlon of the 2014 Season – The Los Angeles Championship Triathlon Series. I was excited to have my new bike and people really seemed to enjoy seeing her for the first time. The air temperature was cooler than the water (67 degrees) and with a short 500 meter swim, I opted to swim without a wetsuit. I probably should have just worn it to practice transitions and get the added buoyancy, but it was also good to get the practice swimming without the suit too. I felt good during the race and thought I was turning in a good time, but it turns out I was off last year’s time by about 9 minutes. A couple of my triathlon friends also had slower times, but when I asked the Race Officials, they said that all of the course was marked exactly as it was last year and for years before.
Falco V at Bonelli

Got back to Bakersfield in time for the Condors Hockey game with the family! That was fun but I started to feel nauseous. Figured I was just tired, but the symptoms continued to get worse as the night went on.
Condors Game

Monday, April 14 thru Wednesday, April 16
Went through a couple days of being doubled over with gut pain. No fun. Nothing I ate helped. Wednesday I started to feel better and went out to eat. May have eaten way too much.

Thursday, April 17 (My Dad’s Birthday)
Headed down to Escondido to get the Falco V outfitted with XLAB hydration and storage systems. What a wealth of knowledge at XLAB – Great people who understand what their customers need and want! This is why XLAB is the leader in hydration and storage solutions for cycling. Keep up the great work!
Falco V at XLAB

During the day, I made the mistake of not eating much and ate a late lunch at In-n-Out. Bad idea. I immediately started to feel horrible and by the time I got home, my stomach was in full revolt again. This was a most unfortunate situation to be in when you are supposed to go to your father’s birthday dinner at one of your favorite restaurants. I ended up not being able to eat, went home, and got into bed. Disgusted.

Friday, April 18, 2014
Average Morning Weigh-in: 168
Breakfast: 
3 – AcidCheck Caplets, 2 – Slimming Formula, 2 – Cordastra, 2 –  Vector450, and Chocolate Shakeology
Lunch:
Chocolate Shakeology
Dinner: Macaroni and Cheese and Sourdough Bread
Snack: P90X Results & Recovery Formula

Spent the morning in bed trying to recover from my gut issues. I was off of Vector 450 for a few days. Too bad I ran out before my new order came in. I can just imagine how bad this stomach bout would have been if I hadn’t had the immunoglobulin on board. Finally able to eat some food without disturbing my stomach. Well at least not more than eating macaroni and cheese would upset it normally. 🙂 Getting to bed early tonight to help continue with recovery.

Have a Happy Easter!

 

Pepper’s Last Hoorah!

Focus T25 Alpha Phase Day 04 of 70 – April 10, 2014

Morning Weigh-in: 170
Snack: Coffee
Breakfast: 
 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Chocolate Shakeology
Lunch: 
Turkey on Wheat, Pasta Salad
Pre-Workout: 
AcidCheck Caplets and Energy and Endurance Formula
Workout:  Cycling 32 Miles added AcidCheck Granules and Pink Himalayan Salt to Water, GU Energy Gel
Post-Workout: P90X Results & Recovery Formula
Workout:  Focus T25 Ab Intervals
Post-Workout: P90X Results & Recovery Formula
Dinner: Carnitas Fajitas Tacos (Soft Corn Tortilla), Chips and Guacamole
Dessert: Lime Popsicle, Water
Recovery: Foam Rolling on Rumbleroller – 1 hour

Pretty amazing day all the way around. The kids had “Pause and Read” at their school. Their Mom and I spent some time reading to them (Addison read her new Spider Magazine) so much fun!

Addison ReadingDavis listening to Amy Read

After work I was able to join up with a Thursday Group Ride session for a 30ish mile ride. There were rider’s from different ability levels which was awesome. I am sure that most of them set some PR’s today. We were all going after it! Definitely some good hard riding!

Pepper's Last Hoorah

It was the last ride on my Trek Speed Concept TT Bike (affectionately known as Pepper). She has been a great whip and has definitely helped in my training and racing. But as with most thing in life, there is a point at which we all must grow, change, and evolve. And on that note, my new Falco V frame has arrived in Los Angeles as of today and should be making it to Bakersfield mid-day tomorrow. You can be sure that I’ll be posting some pictures when she gets here!

Total Body Circuit Gave Me A Run For My Money

Focus T25 Alpha Phase Day 03 of 70 – April 9, 2014

Morning Weigh-in: 170
Snack: Coffee
Breakfast: 
 2 – Slimming Formula, 2 – Cordastra3 –  Vector450, and Chocolate Shakeology
Pre-Workout:
 Energy and Endurance Formula
Workout:  Focus T25 Total Body Circuit
Post-Workout: P90X Results & Recovery Formula
Lunch: Terriyaki Chicken Breast
Dinner: Chicken and Vegetables Stir-Fry with Sticky Rice
Dessert: Chocolate with Almonds, Lime Popsicle, Honey Bunches of Oats with 2% Milk
Recovery: Foam Rolling on Rumbleroller – 1 hour

I got killed today by Total Body Circuit. This workout can be a no-joke test of fitness if you try to follow it perfectly. I couldn’t do it but I gave it my best effort. I know that over the next couple of weeks I will hit this workout without fail! And when I do, I know I’ll be one goal closer to being in the shape I need to be to have a successful triathlon season! I am so excited to feel the way I do right now but I know I’ll feel even better each day I keep this going! Loving life!