The Puzzling Pro: Simon Shi is the Rubik's Cube Triathlete
And is plant protein good enough for recovery?
Good morning everyone,
The energy is good here at Tempo HQ, with some good training, decent weather, and many new subscribers. For those just joining us, welcome! For those who have been with us for a while, thank you! And for those who haven’t joined us yet…
We’ll see you soon 😉
In today’s edition:
We interview Simon Shi, the “Rubik’s Cube triathlete.” 🧩
A new study shows plant-based protein can compete with the best. 💪
The bike skills you need to work on now! 🚴
Thank you for being here.
-Matt Sharpe, newsletter editor
Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.
🏎️ Start your engines: The sixth annual Wetaskiwin Triathlon will take place on June 10th and they are still looking for volunteers to support the event which raises funds for community healthcare. [The Wetaskiwin Times]
🏖️ For a good cause: Athletes who compete in the Mighty Hamptons Steve Tarpinian Memorial Triathlon on September 10th , 2023, will be helping to support I-Tri, a non-profit that empowers adolescent girls through the sport of triathlon. [Endurance Sportswire]
👏 Go Emma: Emma Pallant-Browne, a mainstay on pro podiums worldwide, perfectly responded to online criticism of a photo she posted showing her competing during her period. “Coming from eating issues as an endurance runner when I was growing up where I didn’t have my period, I now see it as beautiful.” [Insider]
🚸 Kids help: The Long Course Weekend ‘Legacy Programme’ has extended its support to Saundersfoot Primary School following the recent announcement that the facility will host the transition area for the popular Saundersfoot Triathlon in September. [Tenby-today.co.uk]
TOGETHER WITH ONONDAGAMAN
Welcome to the inaugural OnondagaMan Long distance Triathlon & AquaBike
Saturday, June 1, 2024.
This race will become your NEW, FAVORITE, SEASON KICK-OFF EVENT; Swim 1.2 miles, Bike 56 miles, Run 13.1 miles
NO CUT-OFF TIMES!
Incredibly stocked aid stations on the bike and run courses. Real food, STBC Beer Garden, Music, Swag, and a fabulous race in a beautiful setting.
Located in the heart of Central New York with easy access off of I-90 and I-81. Minutes from the center of Syracuse, NY; 2 hours from Albany, and 2&1/2 hours from Buffalo.
Open to individuals and relay teams of 2 or 3. AquaBike option offered. Paratriathletes welcome!
Join us for this grassroots, athlete-centered event. Be one of the first to call yourself an OnondagaMan!
300 participant maximum. This race venue, Jamesville Beach Park, was host to the former Syracuse 70.3.
Would you like to partner with The Tempo and reach thousands of incredible triathletes? Reply to this email and we’ll get back to you ASAP.
Simon Shi: Pro Triathlete and Rubik’s Cube Champion
You became a pro triathlete shortly after starting the sport. What has been the highlight race of your pro career so far?
The best race I've had was definitely 70.3 Waco in 2022. I had a strong swim and one of my best bike performances (splitting 2:08). I did cramp up and had to stop on the run, but still managed to run 1:24 for the half marathon. It showed me that with 2 years of hard work, I'm able to be in this position. Now, it's just being patient and getting as much triathlon race experience I can.
What has been your biggest lesson learned so far racing and training as a pro?
🏊♂️ Open water racing is a lot different than pool racing. I'm able to really throw down monster sets in the pool, but I need to work on translating that to open water.
🚲 I also didn't realize how "legally drafting" on the bike had so much of a difference. It's kind of fun being a part of these group dynamics and I just need more experience with that. I know what it takes to win a professional race. I realized I'm not at that point yet in my career and I'm being as patient as possible with the bike and run training. I've gotten frequent small injuries from running since I started 3 years ago, so I can't force it too much.
Your Instagram bio says you’re the “Rubiks Cube Triathlete.” What does that entail?
I started out creating a personal brand on social media as a person who does crazy Rubik's cube challenges while doing triathlons. I've solved Rubik's cubes underwater. There's a YouTube video of me solving a 17x17 Rubik's Cube all underwater which took 4 hours.
Unfortunately, my Rubik's Cube YouTube channel was hacked and I'm trying to get that back. My YouTube channel had almost 1/2 million subscribers and 1/2 billion views. But luckily I still have my triathlon YouTube channel. I've also run a 5k while completing 80+ Rubik’s cubes. So I'm combining 2 of my favorite hobbies: The Rubik's Cube Triathlete.
Check out the rest of our interview with Simon and learn:
The most insane Rubick’s Cube he’s solved.
His big goals for 2023.
Where we’ll see Simon racing next.
Plant Protein Worse Than Animal? It Doesn’t Look Like It
The problem: It has been said that plant-based proteins aren’t as effective as animal-based proteins in their ability to promote muscle protein synthesis.
But what if they mixed a bunch of plant-based proteins? Would that make up for the deficiencies?
The experiment: Scientists from the University of Maastricht Medical Centre created a 30gr mix of plant-based proteins (15gr wheat, 7.5gr corn, 7.5gr pea protein).
They then compared this 30gr plant-based protein mix against 30gr of milk protein.
The bottom line: The researchers found that the muscle protein synthetic response was no different between the plant-based and milk protein.
One caveat: The study was performed on young men. So it would be good to see something similar done with women.
Are you using protein supplements as part of your training diet?
🥦 No vegetable zone: Lionel Sanders is one of the best pro triathletes in the world, and easily one of the most entertaining. In his latest YouTube, he reflects on what he describes as his awful diet. Watching this is definitely a good reminder that the pros are not perfect. And spoiler alert, before a previous race he couldn’t remember the last time he ate a vegetable! [Lionel Sanders/YouTube]
🤹 Skills pay the bills: Triathletes aren’t always renowned for their bike skills. But it’s so important to become proficient and confident in the technical aspect of cycling. GTN gives a quick primer on these important skills, with cornering being critical! [GTN/YouTube]
✍️ Quick learner: Lolo Hogg started training for a triathlon in February 2022, and six months later she crossed the finish line of her first Ironman. But how did she do that in such a short period of time? Not getting injured helped a lot. Check out her interesting Tik Tok on her training process. [LOLO HOGG/Tik Tok]
⌚ Minimum viable hours: Can you race at the highest level of professional triathlon at 12 hours per week? According to pro triathlete Kevin Collington, not exactly! But it definitely results in excellent reading. [Kevin Collington]
IRONMAN Hamburg and More!
This men’s only pro race was supposed to be an epic duel between Olympic Gold Medalists Alistair Brownlee (GBR) and Jan Frodeno (GER) became decidedly less epic when Brownlee pulled out this week. But there are still some big names who will be looking to scalp Frodeno in his final season.
From the front: Watch for Australian super-swimmer Josh Amberger to lead the field out of the water. Frodeno should be on his feet which will set him up well at the start of the bike
The chase will be on during the bike as uber-bikers like Kristian Høgenhaug (DEN), Jesper Svensson (SWE) and Florian Angert (GER) will be pushing to catch the early leaders (which they should).
If Matt Hanson (USA) can place himself out of the swim and stay in touch on the bike, the man has a deadly run and could easily be a darkhorse pick for the win.
GOAT gunna GOAT: Most likely if Frodeno comes off in the lead its over. But if Angert has a strong enough swim, than he is the most likely athlete to take down Jan.
Watch the race live on IRONMAN’s YouTube channel. The race starts at 6:15 AM CEST/12:15 AM EST.
Check out our race weekend page for the rest of the events.
On Tuesday, we asked readers, “Do you think shorter races are on the decline?”
59% said there will continue to be a mix of Sprint/Olympic/Halves etc. 🎨
25% chose more distance is the way of the future! 📏
16% said the TikTokization of sport will make races short! 🤳
Here’s what a few readers shared:
“As a coach, I think it's short sighted for new athletes to jump into long distance events without some progression through the distances. Shorter events are more accessible to novice athletes and those that don't respond to the glitter of distance events.”
“I feel like most people that get into the sport choose work towards the longer distances. However the shorter ones are how they start”
TEMPO EXCLUSIVE ARCHIVE
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