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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Weekend in pics

Marni Sumbal

Recovery week:
Sun (day after race) - 2 hr easy ride
Mon - OFF/stretching, 1.2 mile walk to Trek store w/ campy (PM)
Tues - 3000 yrd swim/20 min walk on treadmill/glute and hip strengthening, 1.2 mile walk w/ Campy to Trek store (PM)
Wed - 3500 yrd swim/30 min walk on treadmill/glute and hip work, light strength/core
Thurs - 90 min. bike w/ Karel (easy for me, tough for him: 5 x 1 min on, 1 min off), 1.2 mile walk w/ Campy to Trek store (PM)
Fri - 4000 yrd swim/30 min walk on treadmill/glute and hip work, light strength/core
Sat - 45 mile ride (easy) to watch sprint triathlon at the beach
Sun - 33 mile ride (easy) before Karel's race

My recovery week was well needed. I had a lot to do this past week and I was able to spend a little more time cooking (I have a bunch of recipes to post) and walking with Campy. Body felt good around Wed but I like to avoid running for the entire week following my big races which last more than 5 hrs or are super intense.

On Fri I met with my community nutrition dietetic preceptor (for my internship) and she surprised me with fresh veggies from her garden. I know people know me well when I receive fresh veggies (or fruit), cookbooks or grocery gift cards as presents. YUM! My best friend Laura started a garden and we made the best salsa with her fresh cilantro. I can't wait 'til I can have my own garden.
If this little surprise by my preceptor is any preview of my community nutrition rotation, I am sure that 272 hrs will not be enough time to soak in all of the wonderful experiences and opportunities that will come my way while fulfilling my community rotation requirements.






On Sat morning I woke up rather early in order to get to the beach to watch my tri-buddies at our local sprint series triathlon (BFAST). Rather than driving, I rode my bike the 20 miles to and from the beach. Karel had to work most of the day on Sat so he stayed local and did the Open Road ride as a pre-race warm-up. My ride was so relaxing and I enjoyed my little break to cheer on, and take pics, of all my sweaty friends. Congrats everyone!! After my workout I finished up an article and made Karel a delicious pre-race dinner.






This is my little friend that I helped cross the road..it would have taken him at least a week at his pace.


This is Karel's boss (ex-NFL player), teammate and amazing cyclist. Do I even need to mention that he CRUSHED the bike!











After my ride this morning, I did my exercises/stretched, made a delicious hemp protein smoothie (thanks Cass for my Hemp protein..I'll be writing about this soon!) and we hit the road. It was HOT HOT HOT outside! Over 100 degrees, easily!
The Pro 1,2 race started at 11:30 and each lap was around 21-22 miles. His race was 84 miles and the course was rather hilly with lots of turns.
The feed zone was near the start/finish but with such long loops I knew Karel would be suffering during this race. Karel hates racing in warm weather and his body just doesn't corporate. Knowing that Karel would struggle with the heat and staying hydrated, I decided that he should start w/ 3 bottles of sport drink (1 scoop heed + 1 scoop base aminos) and I would pass him water-only in order to squirt on his body as well as sipping w/ his gel (he took 2 gels). Karel said the pace was rather slow during the 3 1/2 hr race but the heat really got to him. I passed him a bottle on loop 2 and 3 and before we knew it, it was time for the finish. Campy enjoyed walking around but because it was so hot, he also enjoyed sitting in the car with the AC :)
The sprint for the finish was on a long straight away. I could see Karel near the front so with my video rolling, I managed to spot him sprinting for the podium. Suddenly, CRASH! Our friend Rad went down (HARD) and broke his new Scott frame and fork (and wheels) going 40+mph because of another rider getting in front of him. Rad was in 1st place for the GC (General classification - best time for all 3 races, sat RR, sat TT, sun RR). Rad asked Karel if Karel was sprinting for the finish and Karel said "Yes, stay on my wheel". Rad is a cat 3 so this would have been a perfect finish for Rad, as well as Karel. However, a guy crossed his line and Karel had to squeeze on his breaks near the finish and Karel ended up missing the podium. As Karel was sprinting to the line, another guy got in front of Rad and Rad fell hard on the ground w/ 2 other guys. Karel ended up 4th ($70 pay out) and Rad, bandages and all, ended up winning the GC because the officials gave Rad the same time as everyone else. Rad was upset about his new bike (2 weeks old) but at least he isn't paying for a broken collar bone and a hospital stay. I was sad for the situation but Karel and Rad reminded me "Marni, it's cycling..crashes happen".








Karel is far left as you are watching the video (white and blue jersey)