Team Trisuppo - OPEN (Page 28)

Originally posted by trisuppo

Yesterday, dragged myself out of bed at 5:15 to hit the pool (30 minutes) followed by 6+ miles at easy pace. Spent all day Saturday painting my daughters room. amazing how tired climbing up and down ladder and squatting to get paint and paint the baseboards can make you. Legs felt very heavy on yesterday's run.

Originally posted by markz



Mitch, makes you appreciate the effort of people working on construction sites and working out after work!

Originally posted by JBacarella

I looked like a stoner when I got out, because of the heavy dose of chlorine and no goggles.

Originally posted by trisuppo



Sure, Jim. Sure. Chlorine and no goggle - that's the ticket!

Originally posted by JoePetto


I downloaded SF Chrysalis and have the bike and treadmill set up next to each other with the iMac in between. Workout review to follow.

Originally posted by usmc941

Hi everyone! I've been reading some of the bios and posts here and love it. You guys all sound very knowledgable and very passionate about triathlons and all the individual sports involved! I'm new to the site here and new to the TRI world. I'd love to be part of a group like this that's so supportive and can help (ie DRAG) me get out of bed when that early alarm goes off!

My quick bio:

My name is Dan and I live in Tracy, CA...right outside the SF Bay Area in the Central Valley (home of the windmills and the WIND). I'm 39 next month and married with three kids (11,12,14) and I work as a police officer in the area. So yeah, we can say I started running to work of doughnuts?!? Lol actually bagels ;-)

Former Marine who thought of running as the punishment in most sports I played as a teenager lol. Discovered running for fun about 8 years ago. Ran off and on for a while until i got a wild hair and decided to run my first marathon. Keep in mind I never ran even a 5k prior to that. So did I pick a nice flat one? Nope. Big Sur 2010. I didn't know what I was doing while training but still ran the race and staggered across the finish line at a blistering time of 4:45. But I got the damn medal and finished! ;-)

In 2010 I planned on seriously doing a triathlon, so I spent six months building up my gear-envy driven stockpile. True to my impetuous form I decided an IM 70.3 was a good place to start (yeah I can be intelligent at times lol!). So I started blindly running, biking and swimming planning my dream. Well, one day my appendix decided it was a good time to nearly explode (unrelated to training, actually caused by crunchy style peanut butter...who knew!). So after that surgery, my training was derailed and I lost motivation for a couple years.

Last year I stared running again and this year got serious about it. I also got a little smarter about the training, borrowing articles and training plans from Runners World magazine and such. My goal was to run a half marathon. Well I am proud to say mission accomplished! I ran the Rock n Roll half in San Francisco (I hate hills now btw) in 2:07 and just ran the Mustang Half Marathon in Vegas (I also hate racetracks now too) in 2:01. Still looking to break 2 hours! I'm signed up to run the Capitola / Santa Cruz surfers half marathon in may as well.

I've signed up here to run my first triathlon, an Olympic distance in late June. It's actually part of the western states police and fire games, so it's a good goal and a good place to start for me. I've started the Olympic 12 week basic plan (tweeked a bit here and there) bc after reading all the plans I feel this one fit me the best and have me a great challenge, which I really need to be successful! I've also joined a local cycling group which is super supportive too (but they ride LONG distances...well long to me at least!). Im an "ok" swimmer but working on it! I'm also a very avid hiker and spend lots of time at Yosemite national park and Lake Tahoe.

And yeah...my wife doesn't get my obsession either haha...but she's super supportive ;-)

So that's me!

Originally posted by JoePetto

66' doing Sufferfest Chrysalis - before the review - Congrats Gabe on the monthly win. Even without running you smoked us all. Now focus on healing.

So, SF Chrysalis is a structured brick workout designed for a stationary bike and treadmill. The structure is pretty simple, 3' warmup run, 8' bike, 30" transition, 4' run - repeat 4 more times - 3' cool down. After reading reviews online, it takes a little effort to setup the workout. Basically, I had my trainer and treadmill running parallel separated by 3 feet, a transition towel in between for shoe wear, my iMac stationed in front of the equipment and a large fan perpindicular to the equipment. The last part is key as it hits you equally on both pieces. I ran the video off the Mac and used the trainerroad overlay. I screwed this up because my tri bike is in the shop and forgot to configure my cadence sensor on my roadie for trainerroad. I did have my garmin so I used that for cadence, but had not FTP output.

As you'd expect from SF, the cycling was rough. Most of the time of each 8' set is at threshold and/or VO2 Max. Each set has a theme - hills, mashing a big gear while aero, sprints, etc. True to SF form, they were rough. With 30" left in each set, you have to get ready for transition. Had I had my tri bike shoes on, I'd probably have just left them in the pedals, but my carbon roads hoes presented an issue.

With 30" to transition, you need speed laces. Pop on the shoes and hit the treadmill. The sets are 4' and combine both changes in speed and incline. The speed is based on RPE - 10 = Sprint, 8 = 5k pace, 6 = half marathon pace, etc. Max elevation change is 3%. As with the bike, there's lots of pace changes, but the running never lasts that long that it becomes that bad (except for the last 1' of the last set run at 10/10). After about 3.5', time to transition again. The only issue I had was that my treadmill takes a minute to get up to speed, so when I do it again, I may just let it run while I'm on the bike.

The video is top notch coverage from Challenge Roth and has the typical SF mocking you have come to expect. Music is fine as the techno trance music lets you get lost when mashing gears. I didn't find the workout as difficult as the other SF vids and wished there was was slightly more running time. All in all though - it's a great high intensity workout that packs a wallop in 60'. Will continue within definitely.

Originally posted by JBacarella

Since I'm thinking shoes, What does everyone run on and why. Pros and cons.
I have Zoot TT 6.0. I'v been running in Zoots for about 4 years and love them. Light weight easy for transitions and I don't like socks.

Originally posted by markz



Jim, I currently run in Asics Nimbus, have 2 pairs, but don't like them much. The more you run, the less they fit, too much support under heel and the toes make holes in them. Still have an old pair of Adidas Glide and love them, even though they are a bit heavier. Next shoes will be Adidas again. What bothers me is that every year they change models and they could be different to what you got used to.

Originally posted by JoePetto



Started with Asics Kayanos, went to Brooks Ravenna, then Saucony Kinvara and now Brooks Ghost. Really like the neutral shoe with slight cushioning (Glycerin is much more cushioned). I wish I could have kept with the Kinvaras, but with my heel spur I use heel lifts and the Kinvaras are just too unstructured. I can't be believe that you get 600 miles out of a pair of shoes. I rarely last longer than 350 miles - my knees tell me when it is time to change.