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Team Trisuppo - OPEN (Page 24)
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 2014-04-07 10:35 AM in reply to: 0 |
Master  1780     Boynton Beach, FL |  Subject: RE: Team Trisuppo - OPENGood fun race in tough conditions (high 80's, humid, windy). Overall happy with it, I knew going in that my fitness level (specially the run) was not where I wanted to be, but was able to hit my pace goals. And as always, had a blast (and got to say hello to Leanda Cave). Total Time: 2:23:03 - 48/67 age group; 382/589 males ; 485/870 overall Swim (1/2 mile) was rough, with breaking waves and shallow swim (with a lot of people walking parts of the swim). Between the waves and the zig zagging to avoid the "walkers", could not get in a rhythm all swim, and yet manage to do 2:13/100, which was my goal (2:10/100 - wanted to take the swim easy). One of the reasons I think I did well despite the craziness is that I did the "dolphin dive" entering the swim. We did a time trial start (instead of a mass start), and while I started in the back of my age group, by the time we got to the turning buoy (about 100 yrds), I was in the middle/front of the group. Key learning: if you have a surf entry race in shallow water LEARN AND PRACTICE THE DOLPHIN DIVE. Save lots of energy and time. rank: 401/870 overalls. Bike (20 miles) was tough. Hot and windy, with 4 large bridges (aka FL hills) each way. Was doing great until the last 4 miles which were against the wind. Managed 17.3 mph avg (including semi-long runs to and from the mount line), so happy with it. Bike has been my weak leg, and I feel I am doing lots of progress. Key learning: When you are zooming by at 22 mph on the way out, is not that you suddenly became a super biker, is that you should expect heavy wind against you on the way in. Rank: 461/870 overall Run (4 miles) was bad, but not as bad as expected. Have not been running lots lately, so I was expecting a bad slow run (targeting 10:30/mile). I went out a little fast (9:30 pace), but I was feeling good - although I should have known better. I felt decent for the first 2 miles, the third mile was a struggle, and then the fourth mile was on sand and that killed me (11:00+/mile). It was supposed to be on hard pack sand, but they forgot to tell the sand that it needed to pack. Still managed to finish at 10:30/mile target, so happy with it. Rank: 604/870 overall Great first race of the year, and went into to it not at 100% but still better prepared than for all of my 3 races of last year (which says a lot about my bad/lost 2013). I feel this is a great prep for my Oly coming in July, especially the heat, and with more running going forward and continuing my bike workouts should be a good year. And while walking the transition area pre-race I came across the pros and in front of me was Leanda Cave doing her pre-race routine. I just said hello and she said hello back, but I did not want to be THAT guy who interrupts the pro when they are doing prep race, so that was it. However, if I ever write my memoirs, this will turn out to be a long discussion in which I helped her by giving her an account of the course, and she told me she was eternally grateful (she finished fifth among female pros, so maybe my little hello did affect her negatively).
Mark 05 6:47:00 Edited by Samyg 2014-04-07 10:36 AM |
| 2014-04-07 3:34 PM in reply to: Samyg |
Master 1609 Gold Coast Australia. | Subject: RE: Team Trisuppo - OPEN Samy, congratulations, great start to the season! Nice race report too! And the brush with celebrity. As always, I like your sense of humour, thanks for the laugh! Just a humble 40min short run today. Mark 06 7:27:00 Samy 3 04:43:03 Joe: 5 07:10:00 Rachel 1 01:15:04 Gabe 6 09:20:20 Jim 6 07:04:27 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 1 1:00:00 |
| 2014-04-07 6:21 PM in reply to: markz |
Extreme Veteran 576 | Subject: RE: Team Trisuppo - OPEN Well done Samy. great race and good RR Mark 06 7:27:00 Samy 3 04:43:03 Joe: 5 07:10:00 Rachel 1 01:15:04 Gabe 6 09:20:20 Jim 6 07:04:27 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 3 2:07:00 |
| 2014-04-07 7:35 PM in reply to: Matthews |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN Nice race Samy - good to get one under your belt. What's next? Quick slunch! Mark 06 7:27:00 Samy 3 04:43:03 Joe: 6 07:40:00 Rachel 1 01:15:04 Gabe 6 09:20:20 Jim 6 07:04:27 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 3 2:07:00 |
| 2014-04-07 8:09 PM in reply to: 0 |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN I guess I took a long slunch 1:01:20. I worked downstate today so I got some good pool time in. Samy- Great report and good race in heat. Especially hitting your goals. Mark 06 7:27:00 Samy 3 04:43:03 Joe: 6 07:40:00 Rachel 1 01:15:04 Gabe 6 09:20:20 Jim 7 08:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 3 2:07:00 Edited by JBacarella 2014-04-07 8:17 PM |
| 2014-04-07 8:11 PM in reply to: JBacarella |
Expert 1109 Guatemala | Subject: RE: Team Trisuppo - OPEN Samy, good job with your first tri of the year and good RR! Today a 40 min run cut short due to ITB pain + 40 min drainer Mark 06 7:27:00 |
| 2014-04-08 10:17 AM in reply to: trigabe |
Master 1780 Boynton Beach, FL | Subject: RE: Team Trisuppo - OPEN Originally posted by trigabe Today a 40 min run cut short due to ITB pain + 40 min drainer Gabriel, Have you tried changing shoes? I was reading reviews of running shoes and one said that they had ITB issues and they went away when they got new (different) shoes. It was a while back, so I cannot find the quote, but thought it might be worth it. |
| 2014-04-08 12:26 PM in reply to: trigabe |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 1 hr on the drainer Mark 06 7:27:00 Samy 3 04:43:03 Joe: 6 07:40:00 Rachel 1 01:15:04 Gabe 7 10:40:50 Jim 8 09:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 3 2:07:00 |
| 2014-04-08 1:04 PM in reply to: JBacarella |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN 30' treadmill x 30' spin x 30' treadmill. I really have to recommend these types of workouts as part of tri training - typically I use a longer bike session when time permits. The back of the workout can really test you mentally and breaks up some of the monotony of a regular brick workout. Mark 06 7:27:00 Samy 3 04:43:03 Joe: 7 09:20:00 Rachel 1 01:15:04 Gabe 7 10:40:50 Jim 8 09:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 3 2:07:00 |
| 2014-04-08 6:44 PM in reply to: JoePetto |
Extreme Veteran 576 | Subject: RE: Team Trisuppo - OPEN Mark 06 7:27:00 Samy 3 04:43:03 Joe: 7 09:20:00 Rachel 1 01:15:04 Gabe 7 10:40:50 Jim 8 09:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 4 3:37:00 |
| 2014-04-08 8:05 PM in reply to: Matthews |
Master 1780 Boynton Beach, FL | Subject: RE: Team Trisuppo - OPEN Easy 1,800 swim to work the kinks out of my legs and get back in training mode Mark 06 7:27:00 |
| 2014-04-08 8:10 PM in reply to: Samyg |
Master 1780 Boynton Beach, FL | Subject: RE: Team Trisuppo - OPEN Nutrition question: In our swag bag for the race, we received a canister of EAS whey protein. I have been thinking of taking whey protein anyways, and wanted to get feedback from the group. I am planning to beging doing some upper body (arms/shoulders/upper back) and core strenght training 2/week and was thinking of taking the whey powder after it. I normally take chocolate soy milk after my A.M. workouts on the days that I plan to swim in the afternoon. |
| 2014-04-09 1:51 AM in reply to: Samyg |
Master 1609 Gold Coast Australia. | Subject: RE: Team Trisuppo - OPEN 12k run today after work. Mark 7 08:35:00 Samy 4 05:25:03 Joe: 7 09:20:00 Rachel 1 01:15:04 Gabe 7 10:40:50 Jim 8 09:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 4 3:37:00 |
| 2014-04-09 5:04 AM in reply to: markz |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN 1 hr trainer ride - 9' above FTP, 15' at FTP, 25' at 95% FTP. Mark 7 08:35:00 Samy 4 05:25:03 Joe: 8 10:20:00 Rachel 1 01:15:04 Gabe 7 10:40:50 Jim 8 09:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 4 3:37:00 Samy: why do you think you need a protein supplement? I always try to modify my diet before adding any type of supplement or vitamin. I do take some herbs for inflammation (ginger and turmeric), but generally find that the best nutrition come from the least processed source. |
| 2014-04-09 9:42 AM in reply to: Samyg |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN Originally posted by Samyg Nutrition question: In our swag bag for the race, we received a canister of EAS whey protein. I have been thinking of taking whey protein anyways, and wanted to get feedback from the group. I am planning to beging doing some upper body (arms/shoulders/upper back) and core strenght training 2/week and was thinking of taking the whey powder after it. I normally take chocolate soy milk after my A.M. workouts on the days that I plan to swim in the afternoon. Whey protein is supposed to be the better protein that is available. It is a complete protein, so it has all 9 amino acids. Your body digests it better than soy (not complete) or casein (complete). Soy also has a harsher flavor. I have used protein powders off and on for years. Starting in college when I was "into" weight lifting. I usually stop using it in the winter, when I take things easier and then begin again when I started my Spring training last week. I use it after the workout. According to the studies done, it is most effective if you take protein within half an hour after the workout. I will mix it with either milk or orange juice (vanilla flavored with orange juice tastes like an orange Julius). I think it helps (caveat, I have no personal proof it or even a good anecdote, it could all be my imagination and hard work). Studies done on athletes consistently show increased muscle growth for athletes who use a protein supplement. I have tried several brands, from the muscle head Joe Weider brand that was sold in the 80's to the trendy Jillian Michaels. They are mostly the same stuff and it comes down to flavor and pricing. EAS does good marketing, but is overpriced, just like Jillian Michaels. Check the labels and you will see the protein is the same, with slight variation in the amount of protein contained. The rest is like gasoline brands, they can't change the chemical make up of the active ingredient, so they change the additives, so they can call it their own. I use 5 star, its cheaper, it tastes ok, and whey protein is whey protein, just like water is water, the only difference is what is added to it. Anything GNC sells is over priced. Most Nutritionists will argue you shouldn't need additional protein, you should get enough from your diet, which is true. When I am in a building period, like now, I want to make sure I have enough protein to build muscle. Besides the "excess" protein is used as fuel by your muscles. I don't see that as down side. My opinion is use it and see what it does, if you don't see a benefit, then stop. Just make sure you watch your diet with it, because most powders especially if taken with milk are high in calorie. |
| 2014-04-09 12:58 PM in reply to: JoePetto |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 1 hr on the dreadmill for runch. Mark 7 08:35:00 Samy 4 05:25:03 Joe: 8 10:20:00 Rachel 1 01:15:04 Gabe 7 10:40:50 Jim 9 10:05:47 Lisa 5 08:22:15 Bruno 2 2:15:00 Matt 4 3:37:00 |
| 2014-04-09 1:04 PM in reply to: JBacarella |
Expert 1109 Guatemala | Subject: RE: Team Trisuppo - OPEN 1hr yesterday drainer + 70 min drainer today Mark 7 08:35:00 |
| 2014-04-10 1:50 AM in reply to: trisuppo |
Member 131 Colorado | Subject: RE: Team Trisuppo - OPEN Samy--nice job! An hour plus of running on Tuesday and about 40 minutes today. Mark 7 08:35:00 Samy 4 05:25:03 Joe: 8 10:20:00 Rachel 1 01:15:04 Gabe 9 12:51:50 Jim 9 10:05:47 Lisa 7 10:13:01 Bruno 2 2:15:00 Matt 4 3:37:00 |
| 2014-04-10 6:51 AM in reply to: realrellim |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN 1hr sunrise run - 39 degrees was a great temp, but didn't wear gloves. Hands are still dethawing. Mark 7 08:35:00 Samy 4 05:25:03 Joe: 9 11:20:00 Rachel 1 01:15:04 Gabe 9 12:51:50 Jim 9 10:05:47 Lisa 7 10:13:01 Bruno 2 2:15:00 Matt 4 3:37:00 |
| 2014-04-10 11:39 AM in reply to: JoePetto |
Expert 1109 Guatemala | Subject: RE: Team Trisuppo - OPEN Looking forward for this week to be over, tough work week with several board meetings. Today, 70 min drainer Mark 7 08:35:00 |
| 2014-04-10 1:06 PM in reply to: 0 |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 55 minutes on the drainer Mark 7 08:35:00 Samy 4 05:25:03 Joe: 9 11:20:00 Rachel 1 01:15:04 Gabe 10 14:01:50 Jim 10 11:00:47 Lisa 7 10:13:01 Bruno 2 2:15:00 Matt 4 3:37:00 Samy and Joe caused me to dwell on something with the protein supplement question. Obviously, Joe and I are at opposite ends of the spectrum on the subject. We also have differences in opinions about diet and supplements. I was wondering where everyone is on the subject. I try to follow the "Don't eat like a Pig" diet. I failed this winter at it. Meaning I don't restrict the types of food I eat, only volume ie: instead of half a Pizza, I will have 2 slices. I also take a multivitamin, b complex and a protein supplement (powder form). What does everyone else do? I am not looking for a debate just a discussion, poll or even a curiosity. Nutrition is a sort of interest for me. Edited by JBacarella 2014-04-10 1:09 PM |
| 2014-04-10 2:56 PM in reply to: JBacarella |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN Originally posted by JBacarella 55 minutes on the drainer Mark 7 08:35:00 Samy 4 05:25:03 Joe: 9 11:20:00 Rachel 1 01:15:04 Gabe 10 14:01:50 Jim 10 11:00:47 Lisa 7 10:13:01 Bruno 2 2:15:00 Matt 4 3:37:00 Samy and Joe caused me to dwell on something with the protein supplement question. Obviously, Joe and I are at opposite ends of the spectrum on the subject. We also have differences in opinions about diet and supplements. I was wondering where everyone is on the subject. I try to follow the "Don't eat like a Pig" diet. I failed this winter at it. Meaning I don't restrict the types of food I eat, only volume ie: instead of half a Pizza, I will have 2 slices. I also take a multivitamin, b complex and a protein supplement (powder form). What does everyone else do? I am not looking for a debate just a discussion, poll or even a curiosity. Nutrition is a sort of interest for me. I wouldn't say opposite ends of the spectrum as much as different strokes for different folks. Suffering from ulcerative colitis for the last 20 yrs. I have learned what works for me and what doesn't. My condition is under control, but it has worsened over time and has required me to tweak my diet. I have certain foods that just don't work for me and not only irritate my gut, but make me feel crappy overall. Dairy, processed foods, refined sugar are all killers for me. It doesn't mean that I strictly avoid them, but certainly try to. The other aspect of UC is that I don't absorb nutrition that well at time and I have to eat more than you'd expect to keep going. Since I'm constantly eating, I try to eat healthy things like nuts, fruits, etc. Don't get me wrong the candy dish on my admin's desk gets used in times of stress. But, in general, sweets don't do it for me and I usually choose fruit over dessert based on taste more than anything else. For me, I don't see myself as restricting food choices (like I wish I could have that pizza) as much as my tastes and appetite have changed. |
| 2014-04-10 6:10 PM in reply to: JoePetto |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN Originally posted by JoePetto Originally posted by JBacarella 55 minutes on the drainer Mark 7 08:35:00 Samy 4 05:25:03 Joe: 9 11:20:00 Rachel 1 01:15:04 Gabe 10 14:01:50 Jim 10 11:00:47 Lisa 7 10:13:01 Bruno 2 2:15:00 Matt 4 3:37:00 Samy and Joe caused me to dwell on something with the protein supplement question. Obviously, Joe and I are at opposite ends of the spectrum on the subject. We also have differences in opinions about diet and supplements. I was wondering where everyone is on the subject. I try to follow the "Don't eat like a Pig" diet. I failed this winter at it. Meaning I don't restrict the types of food I eat, only volume ie: instead of half a Pizza, I will have 2 slices. I also take a multivitamin, b complex and a protein supplement (powder form). What does everyone else do? I am not looking for a debate just a discussion, poll or even a curiosity. Nutrition is a sort of interest for me. I wouldn't say opposite ends of the spectrum as much as different strokes for different folks. Suffering from ulcerative colitis for the last 20 yrs. I have learned what works for me and what doesn't. My condition is under control, but it has worsened over time and has required me to tweak my diet. I have certain foods that just don't work for me and not only irritate my gut, but make me feel crappy overall. Dairy, processed foods, refined sugar are all killers for me. It doesn't mean that I strictly avoid them, but certainly try to. The other aspect of UC is that I don't absorb nutrition that well at time and I have to eat more than you'd expect to keep going. Since I'm constantly eating, I try to eat healthy things like nuts, fruits, etc. Don't get me wrong the candy dish on my admin's desk gets used in times of stress. But, in general, sweets don't do it for me and I usually choose fruit over dessert based on taste more than anything else. For me, I don't see myself as restricting food choices (like I wish I could have that pizza) as much as my tastes and appetite have changed. Hey Joe- I've got to apologize for the overstatement. I didn't really consider the dietary land mine that UC brings, and as you know, I know better than to make those overgeneralizations. I intended to reference vegan diet and use of protein supplements, as a way to start the conversation about nutrition and what the group does and doesn't do with their daily diet. The tricky diet that goes with UC and problems that go with absorption of nutrients is an interesting place to start. |
| 2014-04-10 8:06 PM in reply to: 0 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN Hey Joe- I've got to apologize for the overstatement. I didn't really consider the dietary land mine that UC brings, and as you know, I know better than to make those overgeneralizations. I intended to reference vegan diet and use of protein supplements, as a way to start the conversation about nutrition and what the group does and doesn't do with their daily diet. The tricky diet that goes with UC and problems that go with absorption of nutrients is an interesting place to start. ^^ JB - Don't even think twice about this as I was not referring to any form of generalization. Just trying to provide some background for others on "my" journey and the choices I have made. You of all folks know the story and the struggles and I have nothing but great respect for you! Edited by JoePetto 2014-04-10 8:07 PM |
| 2014-04-10 8:42 PM in reply to: JoePetto |
Extreme Veteran 576 | Subject: RE: Team Trisuppo - OPEN I dont think i will offer any advise regarding the diet or food supplements. Its an area i struggle with daily. its also a area in our family that is a problem. Genetics plays a big part in this. As i have no race anymore and entering winter i have lost motivation. I have forgotten about the 'don't eat like a pig and drink like a fish diets'. I am sure in the past 2 weeks i have stacked on a few KG. I now have 2 weeks holiday. Heading north to warmer climate for some swimming fishing and drinking  MARK - How are you going?? is the cyclone near your way? Mark 7 08:35:00 Samy 4 05:25:03 Joe: 9 11:20:00 Rachel 1 01:15:04 Gabe 10 14:01:50 Jim 10 11:00:47 Lisa 7 10:13:01 Bruno 2 2:15:00 Matt 5 4:57:00 |
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