Instagram story viewer> @coachskrip> Posts

Sam Skripko | CSCS/CPT

@coachskrip

770

followers

1554

following

🦉Rowan Alum; B.S. Exercise Science; CSCS/CPT
🏒Ice Hockey Referee
@trainingaspects

POSTS STORIES REELS TAGGED

My first triathlon ever was a success, I may not have reached my goal of 3 hours, but I was close…3 hours 14 minutes.

The swim is what killed me. I don’t know what I did with my carbs, electrolyte, and water intake but something definitely went wrong because I cramped super early on. But even worse was trying to stay straight… I was zigzagging the whole time.

Coming out of the water I knew the rest of the race would be tough, but that I would be a lot more comfortable on the bike and run.

On the bike I still had a stitch (a cramp in my intercostals/breathing muscles). I tried doing my breath work while biking to get rid of it, but I couldn’t seem to find my groove on the bike, I was just so taxed from the swim.

Finally, a lady who was going about my speed passed me and I decided I would try to keep up with her, so I stayed with her as long as I could. Doing that really pushed me (and humbled me) and I thanked her when I got back to the transition area for the run.

Finally, the run.

I didn’t get to train it much, but I knew that if I took the first mile easy and did my breath work (2 breaths in, 1 breath out) that I could run fast and push the pace. And the run was probably the best part of my race.

Shout out to the guy who I kept passing that was cheating me on. I wish I had the chance to connect with him after the race.

So yea, training for the last 3 months towards this goal has been amazing. I loved every moment of it. And the race was one of the hardest but most fun things I’ve done in my life. And I’m very proud of myself for completing it even if I didn’t reach my goal.

That is my new baseline and it’s only up from here. I know what I need to work on, and what I need to do to get better now it’s time to execute.

#triathlon #triathlonlife #myfirsttriathlon #triathloncommunity #enduranceathlete taken in Mercer County Park by @coachskrip

88

5

3 months ago

What a race! It could not have gone any better!

Although my lungs were still full of mucous from being sick all week I felt 10x better than last time!

Starting with the swim! I went to the bathroom right before the race and I drank a lot more fluids and carbs before the race, and no cramps while swimming!

This meant I could attack the bike, but I started the bike a lot slower than last time… I let my legs get warmed up to the bike before starting to hammer and trying to stay with this other guy for a while until he left me in the dust. Although he lost me, I continued to pass person after person on the bike and I was happy with my splits!

Finally on the run I started slow before hammering from mile 2-6 and sprinting through the finish. Although I got a stitch and was making weird noises in order to breathe I still had a pretty good run.

#triathlon #triathlonrecap #triathlonraceday #enduranceathlete #swimbikerun by @coachskrip

18

0

a month ago

It was like 3-1 that I would not be able to deadlift that. It was hard but I did it. Then I did it for another one later. Sometimes I just want to go heavy, it soothes the soul, but I honestly, hate that bar, it is definitely not meant to be held by that bottom bar. The bottom bar lets you get a deeper range of motion, but decreases your stability a ton because the bar tries to roll out of your hand after you lift it. If I did it again I would use the top bar and sacrifice the range of motion, go and just go a bit heavier.

#strong #haters #doubters #trainer #gymmotivation #coachskripco #gym #personaltrainer #athlete #gymrat #strengthandconditioning #workout #legday by @coachskrip

108

6

2 years ago

How do you warm up for squats? Me?

…. I jump.

I started doing this recently but it feels so good flying in the air with 185lbs on your back and it makes 225 feel very light.

#warmup #legday #legworkout #legdaywarmup #strengthandconditioning by @coachskrip

32

4

4 days ago

So I was very scared to do the tubeless set up on my own even though I had watched a bunch of videos on it.

But last week I had tried to plug the hole in the tire and I had tried to do a patch on the inside and neither worked, so I was forced to buy new tires… only a month after putting these tires on.

But it gave me a chance to figure out how to set it up myself, and I did it! And it really wasn’t that hard! So now I am very happy with myself for learning how to do this on my own without the help of a bike shop.

Next thing you know I’m going to be waxing my chain!

#tubelesstire #cyclinglifestyle #bikeride #bikerepair #tubelessrepair by @coachskrip

27

3

11 days ago

I’m not a big sit around and wait type of guy, I would much rather do something productive with my time. So when my cars in for service I don’t sit in the waiting room watching YouTube or scrolling reels I go out for a run.

#triathlontraining #triathlon #enduranceathlete #endurancetraining #runner by @coachskrip

23

2

18 days ago

I am trying very hard to get more consistent with my running. And that means more easy runs more often. These easy runs only need to be like 20-30 minutes, but I want to do them multiple times a week.

Unlike biking running is not quite as enjoyable for me so it’s important that whenever I get the urge and have a window of time to do so I go for that run! And that’s exactly what I did on Saturday.

I knew I had a long break before my next game, so when I passed that park I thought it was a perfect excuse to go for a run. And to earn that chicken sandwich! And that’s what I did. It was rainy, gloomy and wet, but that run hit the spot!

And that chicken sandwich hit even harder! Highly recommend @iffyshotchicken

#hockeyref #run #endurancetraining #triathlete #athlete by @coachskrip

20

0

20 days ago

Planning hard and easy days in your gym sessions is important!

One day I’ll have a hard day where I rip it, then the next I’ll do a long and light day to allow my body recover.

The problem is I am really bad at following my own plans because as soon as I hop on my bike my ego gets involved and I try to push harder than I should. This always ends up biting me in the back the next few days of training because my body can’t really recover and I can’t perform as well on my next hard day.

One day I will figure that out, but that day has not come quite yet.

#trainingplan #stayonplan #stayonthepath #zone2training #enduranceathlete by @coachskrip

13

1

24 days ago

Two Olympic triathlons this year is just the beginning. Now the real training starts! Next year is going to be twice as hard, twice as long, and twice as good! And it all started on Rosh Hashanah, the Jewish New Year!

I signed my lease on 9/11/26… Never Forget 🇺🇸!
I raced my triathlon on 9/12/26.
I got my keys on 9/13/26
And I officially moved in on 9/14/26

It was a hectic week and the start of a new chapter of my life. One full of personal, financial, physical, and mental growth!

#roshhashana #triathlon #newapartment #newchapter #yearofgrowth by @coachskrip

27

0

25 days ago

Stay tuned for the rest of the triathlon recap videos!

Like I said I was sick all week going into this triathlon, so my expectations were low on how I would perform. But my kindest was that since I was sick it would be extra hard and that is why I do triathlons to challenge my self and to suffer a little bit. So I was going to make the best of it.

But what do you guys think did I do well? by @coachskrip

18

1

a month ago

I missed out this entire summer, not going to this lake and not practicing my open water swimming.

This lake was very nice. It was a great vibe and my swim was even better.

I’ve been swimming in LA Fitness all summer and it’s not the best very chlorinated very unclean whereas this lake felt great felt natural.

The reason I went to LA Fitness is cause I knew it. I’ve never been to this lake and I didn’t know what to expect when I got there, but that’s also the reason I wanted to go there before my triathlon… I wanted to be prepared that way there weren’t a ton of surprises the day of the race.

So yeah, the swim was successful. I practiced my sighting and I was doing a good job staying straight, but I have a feeling it’s not gonna be as easy race day.

Oh yeah, look out for some more of those weird videos where I green screen my race results and talk about it!

#triathlon #pinebarrenstriathlon #atsionlake #stayprepared #enduranceathlete by @coachskrip

25

0

a month ago

My bike went out of commission, but as a triathlete, that is no excuse to not get my work in because I can still swim, and I can still run so while my bike was in the shop, I did 9 miles of running, which is one of the longest runs of my life and part of that run was four 400 to work on speed.

compared to my fastest mile a year ago I went so slow on my 400s. Four 400 equals a mile and when you add up my times for those four my mile was 6:35. Whereas last year I ran a full mile in six minutes and 30 seconds, which is faster than my four 400 so I’ve lost a ton of speed.

That could be because I gained some weight in the form of muscle or it could be because I didn’t run for about six months in the winter but either way I have to remind myself that I will get back there to that same level eventually and I can’t let it bring me down and I sure as hell will not let it.

#progress #flattire #tublesstires #running #trackworkout by @coachskrip

32

4

2 months ago