Indoor Workout Fueling Tips

Within 7 days, Greenville has experienced an ice storm and a snow storm. Needless to say, we've been doing a lot of our training indoors over the past week. 

Indoor training, whether it's running on the treadmill or riding on the trainer, is common for most endurance athletes. It’s efficient, controlled, and time‑effective. But when it comes to supporting those sessions with proper fuel and hydration, this is where many athletes struggle to get things right. 

Some athletes intentionally underfuel, assuming that indoor sessions “don’t count” as much as outdoor workouts. Or athletes feel safe cutting calories because there's no risk in running out of fuel - you just stop and you are home. Others, however overfuel, grazing out of boredom or because nutrition is sitting on a table within arm’s reach.

The sweet spot lies in fueling intentionally. 

Why Indoor Workouts Change Your Fueling Needs

Indoor training is different from outdoor training in a few key ways:

• Steadier power/pace → fewer natural breaks (no coasting/resting)

• Less cooling → higher sweat rates and cardio strain

• Higher mental fatigue → fueling mistakes from boredom or distraction

Even if your watch, power meter or app shows similar numbers to training outside, indoor sessions often feel harder—and physiologically, they often are.

The Underfueling Trap: “It’s Just Indoors”

Many athletes assume:

• They're burning fewer calories inside 

• Shorter or more controlled sessions don’t require fuel

• They can “make it up later” 

The reality: 

• Treadmill running can be more metabolically demanding due to constant pacing, being "locked" into an effort, less stopping/walking and reduced air resistance. 

• Trainer rides often produce more effort (and fatigue from constant pedaling) than outdoor rides of the same duration. 

• Repeated underfueling indoors adds up, leading to poor recovery, stiff muscles and increased injury risk

Bottom line: If it’s a quality session (tempo, intervals, long run/ride), it deserves fuel....indoors or out.

The Overfueling Trap: Easy Access + Boredom

On the flip side, indoor setups make it very easy to overconsume:

• Bottles are easy to access

• A table of snacks (gels, chews, applesauce, candy, coke) within arm's reach

• Eating to stay entertained (snacking is a distraction) rather than to meet physiological needs

Overfueling doesn’t derail a single session, but over time it can:

• Disrupt energy balance goals

• Make it difficult to truly understand fueling and hydration needs

• Create GI distress during harder efforts

The goal isn’t restriction, it’s matching intake to the work you’re doing.

How to Fuel Indoor Workouts

1. Fuel Based on Session Type, Not Location

Use the same framework you would outdoors:

• Easy, <60 minutes: 30-40g carbs + 16-20 ounce water 

• Moderate to hard, 60–90 minutes: ~30–50 g carbohydrate per hour + 20-24 ounce water/hr

• Hard or long, 90+ minutes: 60–90 g carbohydrate per hour + 24-28 ounce water/hr

2. Plan your fueling

To avoid mindless eating/fueling and boredom-based decisions:

• Decide before the workout what you'll consume (and when)

• Have a pre-workout snack in the hour before the training session

• Prepare bottles (hydration) and fuel ahead of time

• Have next to you only what you plan to use (ok to have extra available nearby)

3. Use Liquid Fuel Strategically

Liquid carbs are especially useful indoors:

• Easier to digest when intensity is steady or high 

• Help meet carb needs without overdoing solid foods

• Similar to outside fueling/hydration needs 

4. Hydration Needs

You sweat more indoors due to:

• Minimal airflow 

• Higher ambient temperature

• No coasting or downhill breaks

• Stronger "locked in" efforts

Indoor Hydration Guidelines

1. Start your workout in a hydrated state

2. Keep on a schedule (don’t rely on catching up mid‑session)

3. Aim for at least 16–24 oz per hour, adjusting for sweat rate.

4. Make sure your sport drink contains sodium (at least 250-400mg sodium per hour)

If you finish a session sweaty, light‑headed, or with a headache, hydration—not fitness—is likely the issue.

Keep Yourself Cool

Fueling and hydration work best when paired with cooling.

Use at least one strong fan (two is better).

• Better cooling = lower cardio drift

• Better cooling = lowered RPE

• Better cooling = more accurate fueling needs

• Better cooling = easy digestion and absorption 

• Better cooling = more productive training session 

Key Takeaway

• Indoor workouts often require equal or greater fueling than outdoor sessions. 

• Underfueling indoors is common due to the belief that indoor workouts don't require as much fuel as outdoors. 

• Overfueling happens when nutrition isn’t planned.

• Fuel the work, not the setting.

• Hydration (fluids and sodium) and cooling are critical indoors.

When you fuel and hydration your indoor sessions, that indoor work will translate into stronger outdoor efforts.

2026 Trimarni Team Kits - Store is Open

The 2026 Trimarni kit store is now open. 

If you love to move your body, chase finish lines, and live an active lifestyle, Trimarni was made for you.

When you sport a Trimarni kit in training or on race day, you represent more than a brand — you represent what’s possible. We want you to feel proud wearing your kit as you inspire fellow athletes and fitness enthusiasts to pursue athletic excellence without sacrificing mental or physical well-being. Your support means so much to us, and we love seeing humans do incredible things with their bodies.

Engineered for top-level racing, our Castelli-made kits are designed with the most advanced fabric technologies available, delivering speed, comfort, and performance where it matters most. Thoughtfully priced and built to last, we’re confident you’ll love every mile, every race, and every moment spent moving in your Trimarni kit.

And when you wear a Trimarni Team kit, you’re doing more than putting on race apparel.... you’re showing up as part of something bigger.

A Trimarni kit represents who we are as a team: supportive, inclusive, empowering, dedicated, hard working and committed to self-improvement. Training and racing in Trimarni colors makes you instantly recognizable on the course (and in your training sessions) and strengthens our presence in the triathlon community. Each kit item showcases our sponsors who support our mission and help to make our team inclusive and accessible.  

On race day, you'll stand out. There's nothing like spotting other Trimarni athletes on the race course, drawing energy from that shard identity and knowing you are representing a company who believes that every human is deserving of success. 

Year after year, we do our best keep prices affordable. Wearing a Trimarni kit reinforces the community we're building together.  Thank you for your support.

To access the Trimarni page:
1) Click on this link. 
2) If you are a new user, create an account. If you are a returning user, use your previous login information. This grants you access to the team page. If the store says closed, you are seeing the previous store page. Sign out and log back in to resolve the issue.
3) Start shopping.

The store will remain open until Feb 8th, 2026. This is a once-a-year order so don't miss out. 

Who gets to belong in America?

Lately, my heart has been heavy.

I watch what’s happening in the United States—the rhetoric from our leaders, the actions of ICE, the open hostility toward immigrants—and I feel a deep sadness. Not just because it’s cruel, but because it betrays what America is supposed to be.

I was born in the United States and for my first 24 years, I always felt like I belonged here. My idea of what it meant to be an American changed a few years after meeting Karel - my now husband of almost 18 years.

Karel came to the United States from the Czech Republic with nothing but a backpack and a belief in the American Dream. He grew up under communism, where freedom was limited and opportunity was rationed. Like so many before him, he came here not to take, but to build a life through hard work and sacrifice.

When Karel arrived in the U.S. he overstayed his visa and became an illegal immigrant.

What many people don’t understand is that “illegal” does not make someone a criminal or threat to society. It is a status - often temporary - that results from a system so slow, expensive, and confusing that even doing everything “the right way” can take decades.

During his first four years in the United States, Karel gave up the thing he loved most (cycling) because survival left no room for passion. He left his family, his home, and everything familiar behind, carrying only the hope that hard work might lead to a better life. To stay afloat, he learned English on his own. He worked three jobs a day: cleaning floors, roofing in brutal conditions, and taking on physically demanding labor that most Americans would never consider. He didn’t complain. He didn’t ask for handouts. He worked relentlessly—often for wages that were promised but not fully paid—doing the jobs many “legal” Americans won’t do, especially for such little pay. Even something as ordinary as walking into a grocery store carried fear, knowing that one wrong encounter could lead to detention and deportation.

It took Karel 12 years to receive a green card.
Even with a green card, life remained uncertain. Legal status always felt conditional.
It took another 6 years for Karel to become a U.S. citizen.

We spent over $20,000 navigating the immigration system—often borrowing money and always living with constant stress and uncertainty. We didn’t know if one missing form, one policy change, or one mistake could undo everything we had worked for.

This is the story people don’t see.

They don’t see the exhaustion.
They don’t see the sacrifice.
They don’t see the waiting, fear and uncertainty.
They don’t see the families holding their breath for years at a time.

Instead, they see accents. Skin color. “Otherness.”

Too many Americans (often fueled by political rhetoric) assume that immigrants come here to take advantage of the system. They believe immigrants live off government benefits, refuse to work, or drain resources meant for “real” Americans. Many people have been taught to believe that immigrants come to America to cheat the system and to commit crimes. The truth is far less convenient for those narratives. Most immigrants work relentlessly, often in low-paying, physically demanding jobs with no security and little protection. They pay taxes they may never benefit from. They contribute to communities that may never fully accept them. The idea that immigrants are lazy or opportunistic collapses the moment you look at the reality of their lives. None of those assumptions reflect the immigrant I married—or the millions like him.

Karel didn’t come here looking for an easy life. He came here prepared to work as hard as he could, in order to live a better life. The irony is that many of the people most threatened by immigrants would never survive the conditions immigrants accept just to have a chance at a better future.

America has always been built by people who, at first, didn’t look like they belonged. Italian, Jewish, Irish, Eastern European, Asian, Latino. Every wave of immigrants was once met with suspicion, hatred and fear. They were told they were dangerous, uneducated, un-American. And yet, over time, their labor, culture, and ideas became so woven into daily American life that we stopped noticing where they came from. We celebrate Italian and Spanish food, Irish holidays, Jewish innovation, Eastern European craftsmanship, Asian cuisine, and Latino music - often without acknowledging the immigrant struggles behind them. Entire industries exist because immigrants were willing to do the work others wouldn’t - to open small businesses, to cook the food, build the roads, harvest the crops, clean the offices, and care for children and elders. Many Americans enjoy the contributions immigrants make to daily life, yet struggle to give respect and humanity to immigrants arriving today.

Accepting and welcoming people of different cultures is America.

If someone doesn’t look like you or speak like you, that does not make them a threat. It makes them human. It means they come with a story - one that reflects choices and hardships many Americans will never have to face.

Immigrants aren’t harming this country. Bigotry is.
The real danger is not newcomers, it’s the fear and hatred directed at them.

And if we truly believe in the American Dream, then we must believe it belongs to more than just those who were born here. And it’s not enough to believe in fairness quietly.

A healthy democracy depends on people who are willing to stand up for members in their community. Protecting the rights of others is not an act of charity, it is an act of self-preservation. When we allow any group to be dehumanized, stripped of dignity, or treated as disposable, we weaken the protections that keep all of us safe. History has shown again and again that rights are rarely taken all at once, they are removed piece by piece, beginning with those who have the least power. Standing up for immigrants is about much more than immigration, it is about defending the values we claim to hold and the kind of country we want to live in.

Before you judge someone for where they came from or how they arrived, remember Karel. Remember the 18 years of labor, sacrifice, and fear it took for him to become “legal” in society.

Then ask yourself: would you have had the courage to do the same?

The majority of immigrants are not threats. They are human beings with lives, families, and dreams just like yours.

Now you may be thinking....

“People shouldn’t come here illegally—they should do it the legal way.”

That statement usually comes from a place of safety and privilege. I invite those who say it to imagine this: imagine living somewhere in the United States where you don’t feel safe in your own neighborhood, where jobs are scarce or nonexistent, food is unreliable, and your children’s education offers no real path forward. As an American, you have options. You can move to a different neighborhood, a different city, even a different state. You can chase opportunity without crossing borders, breaking laws, or risking your life.

For millions of people around the world, that freedom does not exist. There is no safer state to move to, no nearby city with better schools, no legal pathway that is timely, affordable, or even available. When survival is at stake, people don’t weigh choices the way those with privilege (and freedom) do. Some people are willing to risk everything—even their lives—for the smallest chance at safety or opportunity. Not because they want to break the rules, but because the alternative is staying trapped in danger with no future at all.

This is a picture of Karel, ~4 years old, riding his bike in his hometown of Znojmo. Growing up in communist Czechoslovakia, his childhood was shaped by restriction. Travel beyond the country’s borders was forbidden, food was often limited and rationed, and information was tightly controlled. The world outside was something you weren’t meant to see or question. Freedom wasn’t discussed, it was simply absent. The idea that someone could choose their own path, speak freely, or leave in search of a better opportunity was inconceivable. And yet, 20 years later, Karel did exactly that—he left, he risked it all, and gambled everything on the belief that a better life was possible.

The New Food Guide Pyramid (2026)

For decades, Americans have been introduced to food guides—the pyramid, the plate, and multiple types of visuals meant to simplify nutrition. Each new version promises clarity about what we (Americans) should eat. Yet despite these evolving guides, rates of diet-related disease, obesity, health issues, and frustration around eating continue to rise.

In my opinion, the problem isn’t the lack of information about what to eat. The problem is that Americans don't know how to eat. 

As an example, people in the Blue Zones and in many other parts of the world live long, healthy, and meaningful lives not because they follow extreme diets, but because their eating habits are simple, consistent, and deeply ingrained into daily life. Their diets are mostly plant-based, with an emphasis on whole grains, healthy fats, and foods for enjoyment—often shared with family and community. Meals are regular, unrushed, and social, and food is viewed as nourishment and connection rather than control. This balanced, non-extreme approach shows that health isn’t built through restriction, but through sustainable habits practiced over a lifetime.

The newest food guide pyramid is a helpful starting point, but without practical action steps, it risks becoming just another graphic. 

Americans don’t need more rules, they need skills.

Most people can list which foods are considered “healthy.” 

They know vegetables are important, whole grains are better than refined ones, and variety matters. 

What Americans struggle with is translating that knowledge into daily life.

For example, how would you answer the following? 

This is how I plan meals when I’m busy or rushed......

This is what I eat when I don’t have time to cook......

My strategy for not going long hours without eating is to .........

My tips for consistent meal planning are ......

These are behavior questions, not nutrition questions. And that's where change happens.

Instead of a food quid pyramid, people need practical, realistic habits that foster a healthy relationship with food that works in real life. Here are a few tips to get you started: 

1. Learn to Meal Plan 

Meal planning doesn’t mean elaborate spreadsheets or cooking everything from scratch. It means answering one simple question ahead of time: What am I going to eat tomorrow? 

Actionable steps:
-Choose 2–3 simple meals you enjoy and rotate them.
-Plan dinners first, then build lunches from leftovers.
-Keep a short list of go-to breakfasts and snacks.

2. Stop Skipping Meals

Skipping meals is often praised as discipline, but it usually backfires. Missed meals lead to low energy, intense cravings, overeating later, and a disconnection from hunger cues.

Actionable steps:
-Aim to eat every 2-3 hours.
-Keep quick options on hand (yogurt, fruit, pretzels, trail mix, cheese stick).
-Treat meals as non-negotiable appointments, not optional tasks.

3. Slow Down To Eat 

In a culture that glorifies busyness, eating becomes something people squeeze in—at our desks, in the car, between meetings - or skip all together. When we rush meals, we miss hunger and fullness signals and often feel unsatisfied.

Actionable steps:
-Sit down to eat when possible.

-Use utensils instead of your hands.

-Take multiple bites and swallow your food before the next bite.
-Put screens away for at least the first five minutes of the meal.

4. Food Prep

Home-prepared meals don’t need to be complicated. Cooking at home increases awareness of portions, ingredients, and satisfaction.

Actionable steps:
-Batch-cook one or two items per week (proteins, grains, roasted vegetables). Use your oven and stove.
-Use convenience foods strategically (frozen veggies, rotisserie chicken, canned beans, microwave rice).
-Consider semi-homemade meals - purchasing a pre-made quinoa salad and adding it to a bed of greens with cooked tofu or ham.

Takeaway
The new food guide pyramid can be a helpful visual reminder of balance, variety, and nourishment. But visuals don’t change behavior, skills do.

If Americans are going to improve their health, we must stop teaching food as a list of do’s and don’ts and start teaching people how to eat - this includes planning, preparing, and stopping to eat.

Learning how to eat is where real change happens.

2025: A Season of Accomplishments for Our Triathlon Team

 

The 2025 season provided us with a great reminder that success in endurance sports isn’t defined by a single finish line, but it's built through consistency, curiosity, and the courage to step outside of what feels comfortable.

At Trimarni, we specialize in endurance sports, with triathlon at the core of what we do. What sets our athletes apart is their willingness to explore beyond traditional boundaries. This year, our team showed up across a wide range of events: off-road triathlons, cycling races, open water swims, road and trail running races, and sprint and Olympic-distance triathlons. Each start line allowed for growth, adaptability, and a commitment to becoming more complete athletes.

While long distance triathlon success is created from consistency, endurance athletes thrive off adaptability. Racing across disciplines and formats offers benefits that "long" training sessions alone can’t replicate.

Off-road triathlons and trail runs build strength, resilience, and technical skills. Cycling races sharpen terrain management, pedaling mechanics and quick thinking. Open water swims develop confidence and efficiency under unpredictable conditions. Sprint and Olympic triathlons teach athletes how to manage intensity, transitions, and race-day decision-making.

Most importantly, stepping into unfamiliar territory forces athletes to grow. Comfort zones feel safe, but progress lives just beyond them.

One of our core beliefs at Trimarni is that athletic success doesn’t come from obsessing over outcomes. Here are a few guiding principles we encourage our athletes to embrace:

1. Focus on execution, not results
You can’t control who shows up on race day or how the conditions will unfold. You can control pacing, fueling, mindset, and effort. Success comes from executing your plan to the best of your ability. 

2. Use racing as feedback, not judgment
Every race provides feedback and learning lessons. Some will confirm your strenghts, others will reveal areas to improve. Neither defines your worth as an athlete.

3. Chase experiences, not results
Trying new race formats builds perspective and keeps the training process fun. Enjoy the challenge of learning something new (and feeling like a beginner).

4. Don't be afraid to fail 
Failure is not a reflection of your potential, it’s feedback. Racing with curiosity rather than fear allows you to take smart risks and discover what you’re capable of.

5. Stay curious, consistent and patient
Endurance development is a long game. Athletes who stay curious, adaptable, and patient are the ones who last and thrive.

Our athletes experienced personal bests, completed first-ever races, qualified for the World Championship, tackled intimidating courses, and learned how to race with intention. Some celebrated podium finishes while others measured progress through breakthroughs and overcoming obstacles that don’t always show up in results.

We’re proud of our athletes not just for what they accomplished, but for the mindset they brought to every start line. They showed up prepared, curious, and unafraid to test themselves, even when the result wasn’t guaranteed.

As we move into the 2026 season, our mission remains the same: train with purpose, race with curiosity (not pressure), embrace failure as part of growth, and keep finding joy in the process.

Success has a way of following athletes who refuse to never give up.

2025 Animal Rescue Donations

Sunny and his Upstate Therapy Dog friends (Murphy and Hope) volunteering at the Greenville Memorial Hospital on Christmas week. 

'Tis the season of giving thanks, showing appreciation and helping those in need.

Thank you for supporting Trimarni Coaching and Nutrition in 2025. Through your support and purchases (ex. nutrition consultation, bike fit, private or group camp, Trimarni gear, etc.) we are able to support animal rescues. You are making a difference in our lives and in the lives of our furry friends and we are extremely grateful. 

Since our first donation to the Greenville Humane Society in 2018, we have donated $6497 to a variety of animal rescues. 

This year we are donating $500 to Charlotte-Mecklenburg Animal Care & Control. This shelter is near and dear to our heart because Sunny was taken to this high-kill shelter after he was found abandoned in an apartment. This shelter is constantly at a crisis-level due to severe overcrowding. As a result, the shelter is urgently seeking adopters, fosters, or participants in its short-term ‘Staycation’ program to alleviate overcrowding and prevent the possibility of euthanasia.

We love Sunny so much and couldn't imagine our life without him. 

We also donated $250 to Greenville County Animal Care. They are the largest open-admission animal facility in South Carolina with a care capacity of approximately 400 dogs and cats. They also operate the largest state-of-the-art spay/neuter clinic in SC, capable of performing up to 10,000 high quality spay/neuter surgeries each year. 90% of the surgeries our veterinarians perform are done at no cost to the community thanks to targeted grants and because of donors like you. In 2024, this shelter took in 6327 cats and 4460 dogs. 

Why Animal Rescues and Shelters Matter—and How You Can Help Save Lives

Every year, millions of animals end up in shelters and rescue organizations due to abandonment, neglect, abuse, or circumstances beyond their owners’ control. Animal rescues and shelters serve as a critical safety net, offering protection, shelter, medical care, and a second chance at life. However, these organizations cannot succeed without the help of donations, fostering, and rescuing.

What's The Difference Between a Rescue and Shelter? 

If you were wondering the difference between an animal rescue and an animal shelter, both provide temporary housing and safe place for animals. Animal shelters are often funded by the government (town, city or state level) while animal rescues are funded by donations, their own money and private individuals. In a shelter, you'll find animals in kennels, while rescues are often run out of private homes or buildings.

A big difference between shelters and rescues is that shelters often have a capacity (and limitations) for how many animals they can care for at once and the resources available. Because public and government run shelters are mandated by law to accept all pet surrenders and stray animals brought in by the public.

As a result, many states (ex. Texas, California, North Carolina, Florida and Alabama) in the United States need to euthanize dogs and cats due to overcrowding at shelters. Overcrowding is often due to breeding (there are 2000+ federally licensed dog breeders and over 10,000 puppy mills - inhumane commercial dog breeding facilities), owners surrendering/giving up their pets, strays, economic factors and not spaying or neutering. The reality is that there are more and more kittens and puppies coming into an overcrowded space, where millions of young, adult and senior animals are in need of homes - there are already 6.3 million animals in shelters nationwide. Sadly, every year almost a million shelter animals are euthanized (from puppies and kittens to seniors, to muts and pure-breds).

Shelters work with rescue groups to help with overcrowding. When you see a plea from a shelter asking for urgent fosters, stay-cations or adoptions, this means that the shelter is overcrowded and must remove animals from kennels to free up space for new intakes (remember - they are required to take in surrenders and strays). Rescues work with shelters to help save animals from euthanasia and to improve the chances that the animals can find a forever (or foster) home. Sunny's shelter is one of many that struggles with overcrowding due to too many intakes and not enough fosters and adoptions. 

The Role of Animal Rescues and Shelters

Animal shelters and rescues work tirelessly to care for homeless pets. They provide food, clean shelter, medical treatment, behavioral support, and love to animals who may have never known kindness before. Many animals arrive injured, sick, frightened, or traumatized. Dedicated staff members and volunteers step in to rehabilitate them, often with limited resources.

Sunny became very anxious and reactive to other dogs after we adopted him. We did a lot of obedience training with Sunny to help him grow his confidence and to develop trust in the world around him. He is now a sweet, loving, funny and happy dog who is thriving in life as a certified therapy dog. 

When a dog is abused, abandoned, or neglected, it is never the dog’s fault that it becomes scared or fearful. Fearful behavior is a natural response to trauma, not a sign of aggression or a “bad” personality. Dogs who have experienced hardship often act defensively because they are trying to protect themselves after learning that the world can be unsafe. With patience, routine, consistency, and compassion, many of these dogs are able to heal, rebuild trust, and show the loving, joyful nature that was always there. Understanding this helps us respond with empathy rather than judgment and gives these animals the second chance they deserve.

Why Donations Are So Important

Donations directly save lives. Funds go toward vaccinations, spay and neuter surgeries, emergency medical procedures, food, bedding, and facility maintenance. A single medical emergency can cost hundreds or even thousands of dollars, and without donations, many animals would not receive the care they desperately need.

Monetary donations aren’t the only way to help. Supplies such as food, newspapers, blankets, toys, cleaning products, and medications are always in demand. For example, many senior dogs (or dogs with medical conditions) need doggy diapers. After Campy passed away, we donated his unused packages of diapers to rescues who work with senior dogs. Every dollar and donation helps.

The Power of Fostering

Fostering is one of the most impactful ways to help animals in need. Foster homes provide temporary care for animals until they are adopted, freeing up space in shelters and reducing stress on the animals. This is especially crucial for puppies, kittens, senior animals, and those recovering from illness or injury.

In a foster home or during a stay-cation, animals can learn basic social skills, build trust, and show their true personalities—making them more adoptable. Fostering also saves lives by preventing overcrowding, which is one of the leading causes of euthanasia in shelters. For those unable to adopt permanently, fostering offers a rewarding way to make a difference without a lifelong commitment.

Greenville Animal Care offers a doggy day out program. Last February I spent the day with this cutie and we went to downtown Greenville and explored the town. A week later, I heard he got adopted! 

Why Adopting and Rescuing Matters

Choosing to adopt instead of buying from breeders helps break the cycle of overpopulation and neglect. When you rescue an animal, you’re not just saving one life—you’re creating space for another animal in need. Many shelter animals are already trained, vaccinated, and spayed or neutered, making adoption both compassionate and practical.

Rescue animals often form deep bonds with their adopters. Despite their difficult beginnings, they are capable of immense love, loyalty, and gratitude. Adopting sends a powerful message that animals are not disposable and that every life has value.

How You Can Make a Difference

You don’t need to be wealthy or have a large home to help. Whether it’s donating a small amount, fostering for a few weeks, volunteering your time, doing a stay-cation or choosing adoption, every action counts. 

Final Remarks

Animal rescues and shelters stand on the front lines of compassion, fighting every day to protect those who cannot protect themselves. Donations keep their doors open, fostering saves lives by easing overcrowding, and rescuing gives animals the loving homes they deserve. By supporting these efforts, we help create a more humane world—one animal at a time.

Thank you for helping us support animal rescues and shelters. 

2025 Patagonman Race Report

Karel and I had a fun time reflecting on his Patagonman extreme triathlon experience. If you'd like to hear about his race experience (the highs, lows and everything between), you can check out his race recap video (HERE)

As I was editing the video (adding pictures and videos from the race), I couldn't help but think about the journey that Karel went through to get to the start line.

For athletes, it’s easy to believe that everything comes down to one day.....the race. The months (or years) of training can feel like a means to an end - an unfulfilling road that hinges on a race day outcome. But here's the truth: it's not about the race result. The fulfillment happens in the preparation. 

The Trap of the Finish Line Mentality
Goals are essential. They give direction, motivation, and structure to training. They help you get out of your cozy bed and power through a workout when there are distractions all around you. However, when your self-worth is centered around a result, that finish-line-only mindset can drain joy from the process of preparation. A missed workout, an injury or a small setback can feel catastrophic because it threatens the outcome you’ve attached all your happiness to. 

Preparation Is Where You’re Built
The event reveals what you’ve built, but preparation is where the building happens.

Every early morning alarm, every physical therapy session, every mile when motivation is low—these moments shape you as an athlete and as a human. Discipline, patience, optimism and mental toughness are not developed on race day. They are earned quietly, over time, when no one is watching.
When you begin to value these moments, training stops being something you have to do and becomes something you want to do. 

Redefining Success on a Daily Basis
If you ever struggle to enjoy the preparation for an event, it's important to redefine what success looks like. Instead of judging your success by an outcome (one that you can’t fully control), focus on process-based: the execution, the focus, listening to your body, nailing your nutrition, recovery. These daily successes are always available to you, regardless of available time, fitness level or circumstances. 

Setbacks Are Speed Bumps, Not Detours
Injuries, low motivation and performance plateaus are not signs that you are failing. They are important chapters in your journey. Athletes who enjoy the process understand that setbacks are often part of the process. Each challenge forces adaptation—physically, mentally, or strategically. When you view obstacles as teachers rather than threats, you stay engaged instead of discouraged. 

Identity Beyond the Event
When athletes tie their identity solely to the result of an event (qualifying for a world championship, placing in the top percent, setting a personal best, finishing in a certain time), preparation becomes psychologically risky. Your happiness on race day is decided by a result. Race day becomes pass or fail.
You’re not just “preparing for a race.” You’re becoming a better human - more resilient, more self-aware. Those qualities don’t disappear after the event—they carry into your next goal and beyond sport altogether.

The Event Is a Celebration
When you truly enjoy the journey, the event becomes something bigger. The event becomes a celebration of the work you’ve done and all you have achieved to get to the start line.
Win or struggle, the sense of accomplishment that comes from the process is available regardless of the final result. 

Final Thoughts
Preparing for an event is all about the experience. It’s where you learn who you are when motivation dips, when distractions are around you, when a setback occurs and when goals feel out of reach.
Enjoying the journey doesn’t mean lowering your standards or caring less about outcomes. It means expanding your definition of success to include the daily struggles, the lessons learned, and the person you become along the way.

We often tell our athletes that race day goes by quickly. When you stand on the start line, the race will be over before you know it. The journey, however, stays with you long after the horn blows to start the race.

Lessons Learned From Patagonia

Lessons Learned From Traveling to the End of The World

Traveling to a remote corner of Chilean Patagonia felt a bit like stepping outside of time. The roads stretched endlessly without traffic lights, the wind roared intensely at its own rhythm, and the towering mountains put everything into perspective. Patagonia was a place where nature was raw, vast, untouched and beautifully wild.

After 10 days in Patagonia, we returned home and went right back to our normal routine - a lifestyle that often feels rushed, stressful and structured around tight schedules and convenience. Patagonia offered us something very different: a slower rhythm, a deeper quiet, and a refreshing recalibration of what life can be like.

I feel incredibly fortunate to have traveled to five continents and immerse myself in such a wide range of cultures. Each journey has challenged me, expanded my views, and has reminded me how much there is to learn from the ways other people live. From rushed city life to remote living to enjoying a delicious cappuccino from a gas station to eating with my hands, every place has offered its own lessons in resilience, community, food, and what it means to live a meaningful life. The more I travel, the more I realize that the greatest privilege isn’t just seeing the world, it’s allowing those experiences to change me.

Here are some of the lessons I brought home from our trip to Patagonia......

1. Simplicity Isn’t A Choice

In much of Patagonia, life is simple - not out of trend - but necessity. Connectivity is limited, amenities are basic, and people rely heavily on nature, family and community. Instead of feeling deprived, I found myself feeling less stressed. Tasks take the time they take. Patience is needed. Conversations are meaningful. Meals are unhurried and appreciated.
Every person we met was nice and helpful. Despite not having a lot, there was a lot of happiness around us. Simplicity stripped away the complexities of life, revealing how much of daily stress comes from a self-imposed pace that we feel obligated to maintain and the anxieties we feel from the constant distractions around us.

2. Nature Restores

The landscapes of Patagonia don’t just impress, they ground you. Glaciers that have existed for thousands of years. Winds that reshape trees. Lakes so blue you can see the reflection of mountains towering above them. Animals roaming freely over the mountains and farm lands.
Being surrounded by such immensity has a way of shrinking everyday worries. In a world increasingly consumed by screen time, nature has a way of restoring balance, perspective, and a sense of calm. A gentle reminder that spending time outside, in nature, is a critical component of mental heath.

3. Detachment From Digital Life

For over 12 hours, I supported Karel without any distractions - no radio signal in the car, poor cell service and no company. With limited cell service, I didn’t have the option to compulsively read emails, check texts or go on social media. There was no TV, radio or political noise. During our time in Chile, we stayed in three different Airbnbs to truly get the Patagonia expeirence. Every day I noticed details: birds chirping, chickens clucking, dogs barking. A series of strong wind guests. The crackling of the fire. The sound of a match lighting our stove. Moments became something to experience, not document. The absence of constant digital noise gave me the ability to be present and to focus deeply on what was around me.

4. Resourcefulness Is a Way of Life

In remote areas, people fix what breaks, repurpose what’s available, and make do without fuss. At our Airbnb in Coyhaique, Karel joked that there was no way the beat-up truck in our driveway was moving from under our unit. Sure enough, the truck made its way out of the driveway and a day later, it returned with a bed full of chopped wood for the wood-burning furnace. There's no Amazon Prime to make a quick delivery. The closest gas station (outside of town) was often more than an hour away. If you live in a town, you shop for groceries on a daily basis. If you live on the farm, you stock up with what you need and live off what you have. There’s a refreshing humility to this approach. It stood in stark contrast to the throwaway, materialistic, impulsive culture we often see in the U.S. Patagonia reminded me that resourcefulness isn’t just practical, it cultivates gratitude, respect for what we have and using creativity for what we need.

5. A Slower Pace Isn’t Laziness

In Patagonia, slowing down is not seen as inefficiency, it’s simply the rhythm of life. Roads are long, supplies take time to reach small towns, and nature dictates the schedule more than schedules do. The road conditions in Patagonia are not great. A mix of asphalt, concrete, pavers, and gravel. It takes time to get places, especially when you are driving for miles on a bumpy, twisty, gravel road. The slower pace taught me patience. It also reminded me that rushing rarely improves the quality of an experience, if anything, it tends to diminish it.

7. Travel Is All About Perspective.

Going somewhere remote forces you to confront your habits, assumptions, and expectations. Patagonia didn’t just show me a different place, it reminded me of different way of being. One of my most memorable trips was in 2004. For May term of my senior year, I travel to the Philippines for a work service trip. I spent over two weeks sleeping on a bamboo bed, pumping my water, taking bucket showers, creating our own tools to fix schools and riding around in Jeepneys. This trip forever changed me. When you return home from traveling abroad, you are left with an internal reminder that life can be lived in more than one way, and that often the most meaningful moments are the ones where you step outside of your comfort zone.

Final Thoughts

Traveling to remote Patagonia was a lesson in resourcefulness, presence, and intentional living. It taught me that many of the things we consider essential are, in fact, optional.

If we let it, travel has the power to reshape how we live long after the trip ends.

Thank you for letting me share our travels with you.

Karel's Patagonman race report is coming soon.

ROUVY ROLL OUT - group rides this week (come join us)!

Come ride with me in Rouvy. 

Ride Times:

Dec 16 — 6:30 PM EST | Easy Ride (~75 minutes)
Link HERE

Dec 18 — 6:00 AM EST | Challenge (~75 minutes)
Link HERE

Rides will be on the IM Lake Placid Bike Course

ANYONE CAN JOIN! 

If you don't have ROUVY, grab a 1-month free trial to join in using code ROUVYROLLOUT1M and jump in. 

Steps to Join a Group Ride

1. Ensure you have the ROUVY app installed and an active account. The app is available on Windows, Mac, iOS, Android, and Apple TV.
2. Open the app or log in on the website at ROUVY.com.
3. Click on the link for the ride you want to join.
4. Click the 'Join Event' button on the event's detail page. You can also see the list of other participants who have joined.
5. Enter the ride a few minutes before the start time to warm up. The app will prompt you to join the event when it's time.
6. Enjoy the ride!
   
   

If you'd like to learn more about the Rouvy indoor cycling app, check out this great article that my athlete Brittany wrote in her latest newsletter. 

Impacts of Body Dissatisfaction On Performance

As an athlete, you know you need to fuel properly to train, recover, and stay healthy.
And to help, there are apps, experts and articles to keep you accountable to eating enough.

But if you struggle with your relationship with your body, that dissatisfaction can silently interfere with your ability to eat enough, fuel your workouts appropriately and support your body with the nutrition it deserves.

In simple terms:
👉 When you respect your body, you give it what it needs.
👉 When you dislike your body, you withhold fuel.

A healthy body relationship removes emotional roadblocks so that fueling can be based on science, health, and performance. 

2025 Patagonman Finisher!

Patagonman Finisher  An extreme triathlon at the end of the world

I find it serendipitous that our 50th newsletter of the year is occurring a few weeks before the beginning of Karel's 50th birth year of life and I am writing about an event that Karel has dreamed of finishing for the past few years.  On December 7th, Karel took on Patagonman Extreme Triathlon. We did everything possible to get him to this start line — but what lied ahead were 140 miles of uncontrollables. We woke up at 2am after a night of no sleep. At 4am, he boarded a ferry in the dark and at 5:30am, he jumped into the fjord (55 degrees - much warmer than usual), and swam 2.4 miles back to shore (1:08). From there, a 110-mile point-to-point ride with over 8,000 ft of climbing, gravel, cobbles, wind and whatever Patagonia decides to throw at him. He finished the bike in 5:50. And then, a 27-mile run with 3250 feet of gain, all off-road, through technical forest trails and long, lonely stretches of gravel (4:08).  In any extreme triathlon, simply arriving at the start line is the easy part. Karel has handled his share of challenges this year but on race day, he was facing a new set of obstacles: weather, mechanicals, my job as support crew, and the unknowns of how an extreme race tests the body and mind. Karel had one mission: ring the bell in Puerto Ibáñez and become a Patagonman finisher. And he did it. He finished an extreme triathlon at the end of the world! 🌎  Patagonia gave us the most perfect day. Comfortable weather, no rain, favorable wind and incredible views. This race has the most breathtaking (and unforgiving) landscapes on Earth. And the volunteers, police, event staff and community support was beyond impressive.  Karel stayed focused, optimistic and relentless. And in the end… he finally got to ring the bell. This wasn’t just a race. This was a showcase of grit, overcoming countless challenges, and a dream two years in the making. I loved supporting Karel all day long but my favorite part was sharing the final 9 miles together on the run.  Here’s to chasing the impossible, embracing the journey, and chasing finish lines with gratitude.  🏁 11:32 🏅 11th overall (10th male)  🔔 Patagonman finisher

This was Karel's 3rd extreme triathlon. We have now completed six extreme triathlons (between both of us). We have been to Canada, Italy, Norway and now South America to test our mental and physical limits on harsh terrain, in severe weather, and on major elevation gain. An extreme triathlon requires far more than standard endurance training. These events require physical, mental and logistical (lots of planning) strengths. If you are considering an extreme triathlon, here are some qualities that will help you succeed. 1. Exceptional Aerobic Endurance After a decade plus of participating in Ironman events, we have accumulated a significant amount of endurance over the year. In an extreme triathlon, the time to complete the event can be several hours more than a standard full distance Ironman. An efficient aerobic engine built through years of training and racing will help you feel prepared for an extreme triathlon.  2. Strength & Muscular Endurance An extreme triathlon requires durability. Strength is especially critical for climbing steep terrain on the bike and the run.  3. Robust Resiliency Extreme triathlon places massive load on muscles, joints, and the immune system. To prepare for the event, you need to be able to recover quickly during long training blocks to help with preparation.  4. Environmental Resilience Cold-water swimming, altitude, extreme terrain changes and challenging weather demand a body accustomed to environmental stressors. 5. Grit and Mental Toughness You’ll hit points where your body wants to stop, you want to end the discomfort and you think there is no way you can keep going. The ability to push through discomfort—safely and intelligently—is vital.  6. Adaptability Conditions in extreme races can change suddenly (fog, wind, altitude, cold, heat, mechanical failure). Being able to quickly improvise and be proactive is critical. 7. Patience & Discipline Extreme triathlon rewards pacing, restraint, and consistent execution—not hero moments fueled by a greedy ego.  8. Emotional Regulation An extreme triathlon can bring on frustration, fear, and sometimes loneliness. You need tools to stay calm and positive under pressure. 9. Strong Technical Skills Confident open-water swimming in cold, dark or rough water conditions Technical cycling on steep climbs, fast descents, gravel, and unfamiliar roads Trail and/or hill running  10. Nutrition Mastery Dialed-in fueling and hydration is critical. You must: Know what your gut tolerates and how much Have a support crew that knows what you need (and when) Be able to fuel and hydrate in extreme cold/heat Be able to be proactive and reactive 11. Gear Knowledge Knowing how to: Fix mechanical issues Dress for cold weather Be self sufficient (ex. nutrition) 12. Strong Logistics Planning An extreme triathlon is self-supported which means you must have at least one support crew person. Your crew must be able to assist with:  Route planning Nutrition  Athlete emotional regulation  Weather contingencies 13. Purpose & Internal Drive Extreme triathlons are not about placements or times. There are no "age division" awards. Everyone (except the first 1-3 overall finishers in each gender) are treated the same at the finish line and at the post race celebration event. Athletes succeed when motivated by: Personal meaning Curiosity Challenge for its own sake Feeling like a beginner again Do you have what it takes?  To finish an extreme triathlon, you need to think of it as an adventure, not a standard triathlon. Are you ready to conquer an extreme triathlon?

Patagonman - Race week

I have a lot of pictures to upload but the internet is a bit slow in our Airbnb(s) so I will upload pictures later on. If you'd like to see more pics from our trip, you can check out my Instagram page. 

Monday 
After a delicious dinner at D-Lizia (I got a huge pizza and Karel got a burger), we went back to our cabin and had a relaxing evening. Sadly, Karel woke up in the middle of the night with excruciating pain in his right leg. He thought it was a blood clot but we later put some pieces together that it was likely coming from his disc and SI joint. He couldn't bear weight on his leg and he said it felt like his leg was broken. It was really scary as it came out of no where when he got up to pee in the middle of the night. Even when we got up in the morning, Karel was still unable to walk normally. He decided to try a spin to see if that would help loosen it out. I drove him 15 min up the road (up the last descend of the bike course) and he went out for an 1+ hour ride. He said it felt a little better but it was still worrying him. However, over the next few hours, it started to calm down. As Karel was biking, I did a 40 min ECFIT session in our cabin. The weather was lovely in the upper 60's. My legs weren't too beat up from my 16 mile gravel run on Sunday but I enjoyed the day off from cardio.

We packed up our stuff from Airbnb #1 and I drove us to Airbnb #2 (home base) in Coyhaique. The drive took ~80 minutes and it was very beautiful. We back tracked the Patagonman bike course so it was good for Karel to see more of the bike course. We checked into our next Airbnb and walked down the street to get some groceries at the "super" market. We found that the produce was better at the mini market on the corner versus in the bigger store. After our shop, we walked back to our place, had a nice dinner of soup and rice (and a veggie burger for me, deli meat for Karel). We did a load of laundry and let it air dry. We went to bed around 9pm (it is hard to fall asleep because it stays bright until 10pm!). 

Tuesday
We woke up to the sound of dogs barking as there are so many loose dogs around Coyhaique. However, they seem well taken care of by the locals. It's incredible how the dogs work with the traffic as they cross the street carefully, just like humans. The neat thing about renting Airbnbs in different parts of the world is feeling like a local. In our first Airbnb, we didn't have a microwave. In our 2nd Airbnb, we have a microwave and it feels like a luxury. The hot water wasn't great in our first Airbnb so we were careful to not take long showers in our 2nd Airbnb. I brought a voltage converter and a plug adapter (C and L are used in Chile) so that we could easily charge all of our gadgets, computers and phones. 

Our plan was to swim on Tuesday morning but after I figured out how to login in to the Parque Austral pool, I realized I needed to reserve a lane. Since we didn't have enough time to swim, I bought two passes (~$11 each) and reserved a lane for us on Wednesday from 9:45-10:45am. 

Karel decided to take the day easy and just focus on mobility and resting so we both walked into town and discovered the town square and market. Karel walked around the town for an hour (his leg was feeling better) and I went for a run. I ended up running ~11 miles (10 miles + 1 mile back to our place) on a walking/biking path by the river. The path was only ~1.5 miles but it was undulating and very scenic. The town isn't very conducive to running as the sidewalks are often uneven and there are a lot of people and cars. 

Later in the afternoon, Karel and I walked around the town again and then we had dinner at Kuruf Patagonia. This region is very heavy in meat and fish but I found a nice selection of vegetarian options (falafel and seitan) at Kuruf. Karel and I both got a bowl and picked our ingredients. The menu was in Spanish so we have been using a translator app which we can scan words to translate from Spanish to English. Although I will say that my Spanish is coming back to me from High School (well, words - not complete sentences). 

After dinner we went back to our place and got some of our stuff together to relocate to Airbnb #3. 

Wednesday 
We weren't sure how the process would work for us to swim (we had QR code passes via email) so we arrived around 9am to the pool (we drove the 1.5 miles to the pool just on the outside of town). Once the lady at the gym counter checked us in, we had ~20 min to wait until we could access our reserved lanes. We met another couple from Australia who was here for the Patagonman so we chatted outside before it was time to swim. 

Karel and I did a workout for an hour (~2800 meters). This was our first swim since Friday (when we left) so the swim was all about getting a feel back for the water. Karel brought his paddles and pull buoy and I used a buoy from the pool. 

WU: 600 easy
MS: 2 rounds
8x 25 (scull/swim)
4 x 50 (fist/swim)
4 x 75 (5-6 strokes strong off each wall)
4 x 100 steady
CD: As needed

There was a water aerobics class going on during our swim so the pool felt like open water. The water temperature was great (I'm guessing it was around 80 degrees). 

Everyone is very nice in this area. We feel very safe and we love the culture. 

After we had lunch, I walked to town and picked up some fresh fruit from two fruit stands. I got blueberries, cherries and strawberries (soooo good!). We finally got some cash from an ATM so I've been using my Spanish to count money :) I then made a stop at the supermarket to get a few more things before our next trip. As I was packing up, Karel went for a run on the walking path. He said he felt really good and his leg didn't bother him (Whew). 

We packed up our car with a few things to last us the next 48 hours in Puerto Aysén (3 miles from Puerto Chacabuco - the race start). 

I drove the 1:15 to our next Airbnb. Again, we continued on the reverse of the bike course. This ride was a bit more eventful as it was lightly raining, it was very windy (a theme here with gusts over 30 mph) and the road surface was constantly changing. We were warned about gravel but the gravel patches on Karel's bike course are super sketchy (long and super rocky!). There is also a long climb on cobblestones. You never know what you are going to get with extreme triathlons. 

We arrived to Airbnb #3 (which is where we will sleep the night before the race). The Airbnb is super cute but there was a mix up with our host in that she had listed Wifi and the reviews said Wifi but she told us that this "new location" does not have Wifi. Certainly, we need Wifi to work so this was a big deal for us to not have it. Communication was challenging as she didn't speak English but with some back and forth on the app, she came up with a solution and the next morning she brought a router for us to use. When traveling internationally, you have to pack a lot of patience and the acceptance that things will not always go as planned. 

After we made dinner, we watched a short Netflix movie that I had saved on my phone before our flight and then we went to bed around 9pm. We were woken up by some barking dogs and chickens in the backyard a few times and Karel had another episode with his leg acting up and causing pain. 

Thursday

Today was the day. Karel's first swim in the cold water of Puerto Aysén. After we got some work done (thanks to the router), we made the 30 min, 12 mile drive to Bahia Acantilada (which translates to Cliftop Bay). This is the location of the social practice swim on Friday (athletes are not allowed to swim at the actually race swim start because it's a working port in Puerto Chacabuco. 

Karel has been practicing in different gear at a local lake (upper 50s) by our house and doing some cold water plunges but now it was time to put it all to the test. The water was ~52 degrees and a little choppy due to the wind. The air temperature was in the mid 40s. After Karel put on his booties, gloves, a base layer, hoodie w/ vest, wetsuit, warming oil, goggles, and two caps - he was ready for his swim. 

He swam out and gave me two thumbs up and swam for ~30 minutes (which is a good baseline for testing gear and to fully acclimate to the cold water). The initial plunge on his face was very cold but he said the water wasn't as cold as he had been imagining - which was a good thing for him mentally. He's still a bit nervous for the actually swim as it may be a little colder (48 degrees) but Karel felt satisfied with his gear choices. And thankfully, he wasn't shivering after his swim. 

While Karel was changing, I got myself ready for a run. I brought my run stuff just in case I felt like running when we got back to our place but after a 5-mile drive on gravel to get to the water, I decided to run back to the town (while Karel drove) and to meet him at the Unimarc grocery store in Puerto Aysén. I loved my run on the winding gravel road and I saw cows, horses, dogs, a big pig and incredible scenery around me. I met Karel at the grocery store and this was the biggest store we have seen yet since we arrived. We got a few things and made our way back to our place. We went a different route over the bridge (which was closed into town) so the drive home was only 15 minutes. 

We had a nice lunch and after getting work done in the afternoon, we drove to local "host" hotel (Loberias del Sur) to check out the port and the hotel. The hotel was very nice but we are enjoying our "local" experience at our Airbnbs. 

Yesterday and today were rainy days with a lot of on and off rain (and a lot of wind). 

Friday

Today was the social swim. Although it was an unorganized, non-official swim, it started at 9am. Because of the local traffic in Puerto Aysén, we left our place around 7:30am and arrived around 8:30am. Parking was free today (yesterday we paid 2000 pesos, around $2). There were a lot of people at the swim and the overall consensus was that everyone was really happy that they felt the water (and no one seemed too cold). Karel said it felt cooler than yesterday but much less choppy. He swam for ~22 minutes and wore the same gear as yesterday and felt comfortable in the water (minus the initial cold shock on the face). 

Since arriving to Aysen (3 miles from Puerto Chacabuco) on Wednesday afternoon, we have had on and off rain and very strong winds. Because of the location in Chilean Patagonia, Puerto Aysén is influenced by strong westerly winds bringing moist air from the Pacific so there is always a chance of rain. It's also been cold (in the 40s) which is a big change from when it was 70 degrees when we arrived. I guess it's true what they say about Patagonman - you can get all four seasons in one day. 

After the swim, we made another quick stop at the grocery store and then went back to our Airbnb. We have been enjoying our friendly visitor (the boy kitten next door) who is giving us lots of love (and making us miss our furry crew of 5). 

We packed up some of our things and around 2pm, we drove back to Coyhaique. Karel was dressed in his cycling gear and a few miles down the road, he got out and got on his bike for a 20-ish mile ride on the course. It was lightly raining and in the 50's so he dressed warm. While he was riding, I got gas at the local Shell (someone pumps your gas for you and it's encouraged to tip 300-1000 pesos if they clean your windows) and then leap frogged Karel as he was riding. Around 25 miles into the race course, Karel finished his ride and got in the car. Although the drivers are alert while driving, there are a lot of semi trucks, busses and vehicles going to and from the ports so this isn't a place that I would recommend for cycling training or casual riding (although there are a lot of bike-packers but mostly near the gravel roads down south near Villa Cerro Castillo). 

We hit some traffic from road construction so our 1:15 hr drive took around 2 hours (including the stops while Karel was riding). When we arrived back to our 2nd Airbnb (home base), we unpacked and then we walked to Hotel Dreams for Karel to pick up his stuff at registration. He also purchased a beanie and a coffee cup. 

After registration, we walked to a local pizzeria (SO good) called La Tranquera. Karel got the 4 seasons pizza with ham, salami and mushrooms and I got the caprese pizza (no olives). We also bought a brownie. We got our pizza to go and then walked .7 miles back to our Airbnb. 

The pizza hit the spot. Plus, we like to keep with the pre-race tradition of pizza two nights before a race. 

After pizza, Karel went through all of his gear so that I could get everything organized as I will be supporting him throughout the race and it's my responsibility to make sure he has everything he needs throughout the race. 

Two more sleeps before race day! 

Patagonman - Day 1

 

We landed in Balmaceda (very small airport) around 3pm local time (2 hour ahead from EST). It was a quick 2-hour flight from Santiago (a total of 11 hours of flying and 26 hours of traveling). While Karel was waiting for our suitcases and his bike, I went to the Varona rental car counter (outside of the baggage area) to get our SUV. It was a very quick process and by 3:30pm we were in the car to make our way 1-hour to Villa Cerro Castillo (the location of Patagonman T2 - bike to run). It was a very beautiful drive and we couldn't believe how warm it was (in the 70's)! We arrived to our Airbnb (1.5K from the town center) and it was a little confusing to get in (the lady who met us did not speak English) but it all worked out. The cabin was super cute and so peaceful and quiet. The best part is that the cabin is on a farm and there are two dogs, lots of chickens and baby chicks! 

After we unloaded the car, we drove to the town to get a few items from the grocery store. There are a few stores in town but they are very small and limited with items. However, we were able to get the necessities - eggs, butter, cheese, deli meat (for Karel), a veggie burger for me (I was surprised with the frozen vegetarian options!) and a few other things for breakfast like oats, frozen berries and granola. We also got milk and yogurt. We then went across the street to the only gas station in town to get some bottled water (although it's safe to drink the tap water here). Every place we went to takes credit cards so we haven't had to exchange our money yet. When we arrived back to our Airbnb, we made a light dinner - eggs w/ frozen peppers/onions and bread w/ butter. Shortly after, Karel put together his bike and then we went for a short run. I ran for 26 min (3 miles) and Karel ran for 32 min (4 miles). We both felt awful running but it was good to shake out the travel funk. And the views were incredible along our road. 

View from our Airbnb

The sun didn't set until after 9:30pm but we seeing that we started our run around 8pm, we were ok with that. We were both exhausted from not having a full night of sleep in a day so we both slept amazingly well for 10 hours. 

In the morning, we had oatmeal for breakfast and after catching up on emails and getting some work done, around 9:30am, Karel loaded up the car with his bike and gear and I drove him ~15 min up the road for him to do a ride. He ended up riding for almost 3 hours (54 miles, ~4300 feet elevation gain) and reversed the course to start and then road the last stretch of the Patagonman course into town (T2 area). While Karel was biking, I drove to the start of the gravel road outside of town (first left after the hairpin climb/descend leaving town) and went out of an adventure. My plan was at least 7 miles on the Patagonman course but I ended up with 8.2 miles as I really wanted to make it to the lake. The course started off with gravel for a mile, then 3 miles of rocky, grassy, sandy single track trail and then 4 miles on a windy, hilly, gorgeous gravel road. I stopped a lot for pictures. We don't have any service outside of Wifi areas so I downloaded a podcast on my phone to listen to (although I really didn't need it as I was so focused on the nature around me). I also had the Patagonman run route on my phone (loaded on the Ride with GPS app, offline w/ a 7-day free membership) which helped a lot as the trail section of the course was very difficult to navigate. 

During my run I covered 2400 feet elevation gain, 16.4 miles and completed the run in around 3 hours and 10 minutes. Sadly, I somehow accidentally deleted my run around 13 miles into the run. I was taking pictures of cows and I don't know how I pushed the wrong buttons but it happened. Ugh. So I am guestimating my time. 

The run was absolutely beautiful. I saw so many animals and the nature around me was incredible. I wish I could have kept running but since I was reversing my route (out and back) I couldn't run too far. There were some steep sections that I walked. The gravel was loose in some places and there were also rumble strips. 

I carried 2 x 16 ounce flasks in my Compress Sport vest (it's actually Karel's vest as he is going to wear my USWE vest for the race) with Never Second 30 in each of them. I also had a 16 ounce bottle w/ Skratch and a 12 ounce bottle with water. I also carried a Never Second gel as well as a few pieces of candy (Starburst). I had my passport and money/credit cards in the vest, as well as my phone. It was very warm during the run and the air is somewhat dry. 

I returned to the car around 3:30pm and made a stop at the gas station and grocery store for a few more items and then made it back to our Airbnb around 4pm. 

Here are some pics from my 3ish hour adventure on two feet. 

After I had some food, Karel wanted to check out some of the run course that I ran on (he's deciding which shoes to wear for the race) so I drove him to the gravel road (~1.4 miles into the race course) and dropped him off. I drove to the town to check out the transition area and start of his run and then drove on some of the main road for 10 minutes to check out more of the sights. I picked up Karel around 30 minutes later. Karel ran 33 min (34 min) with some added stops for pictures. 

I showed Karel the transition area and start of the run and then we went for dinner at one of the few restaurants in town - and it was delicious. I had a huge vegetarian pizza (Karel shared it with me) and Karel had a burger. We ate at Pizzería y hamburguesería D-LIZIA.

Tomorrow afternoon we will pack up and head to Coyhaique, which will be our "home base" for the rest of our trip. 

Patagonman travel

This trip was originally planned in 2024. 

We were supposed to travel to Chile in December for 2024 Patagonman but in September, Karel learned he had a tear in his left meniscus (the flap was stuck and needed trimming), which required surgery in January. We cancelled everything with no idea how 2025 would work out. Thankfully, we purchased race insurance to get a full refund and almost everything else was refundable (flight/Airbnb/hotel). Karel ended up needing another surgery on his left knee and since he met his insurance deductible, he also had the hardware removed from his wrist (which has been causing him issues for the past few years after he had surgery to fix his broken wrist from a MTB crash). When the lottery for the 2025 Patagonman opened in February, Karel entered and got accepted. Whereas I became interested in extreme triathlons by watching Norseman, Karel was intrigued by Patagonman. Karel was unable to participate in IM 70.3 CDA and IM Lake Placid as his knees were giving him a lot of complications post surgery. I waited until October to book our flights as we were still unsure if Karel would be able to participate in an extreme triathlon (considering he was struggling with biking due to his spine issues and running due to his knee issues). I booked our lodging (Airbnb) in the spring and reserved our rental car soon after Karel registered. 

Because of the point to point layout of the event and remote locations, for anyone who is interested in participating in Patagonman, here is what I planned: 

Flying into Santiago

-Flights: Fly international into Santiago, Chile. Take a domestic flight into Balmaceda, Chile. 

We flew Greenville to Atlanta to Santiago on Delta. Originally we were going to leave on Mon December 1st but during the government shutdown, I worried about all the cancelled flights so I changed our flight to leave on Friday Nov 28th. We will return home on Wednesday December 10th. After our 9 hour flight from ATL to Santiago, we arrived early (first flight = no wait) and went through customs, collected our luggage and because we were not continuing on with Delta, we left the airport with our luggage and then walked to the domestic terminal across the street behind the Holiday Inn (10 min walk) to check in for our flight with LATAM. We had 5 hours between landing and departure but LATAM allowed us to check in (many times with domestic flights, when traveling internationally, you can't check until 2 hours before the flight). We used our Amex Platinum Business credit card for Centurion Lounge access in GSP and ATL and used our Priority Pass for lounge access in Santiago (we went to two different lounges - the domestic terminal was extremely quiet and hardly anyone in the lounges). 

Our first Airbnb by Villa Cerro Castillo

-Lodging: I suggest to book two locations. One in Coyhaique and one near Puerto Chacabuco or Puerto Aysén. There is one hotel in Puerto Chacabuco (where the race starts) but it will fill up quickly so if you want to stay at the race start, book in advance. There is a practice swim outside of Puerto Aysén on the Friday morning before the event that is highly recommended. There are more lodging options (hotels and Airbnb) in Puerto Aysén, which is ~15-20 min drive from the race start. Packet pick up (Friday or Saturday), the mandatory pre-race meeting (Saturday) and awards celebration (Monday afternoon) is in Coyhaique. T2 (Villa Cerro Castillo) and the finish line (Puerto Ingeniero Ibañez) are located ~1.5 hours and 1:45 hrs, respectively from Coyhaique. 

I booked three Airbnbs (total for all three was less than $1000 for our ten day stay). The first Airbnb in Villa Cerro Castillo (Nov 29th until December 2nd) so we could check out the T2 area. Plus, there is a beautiful (strenuous 8-mile) hike to Laguna Cerro Castillo that I want to do. The 2nd Airbnb is our "home base" in Coyhaique from December 1st until December 10th (this way we can check in anytime on the 1st or 2nd). The third Airbnb (December 3rd-7th) is a few miles from the race start. This way we have two options to go back and forth to (~1 hour drive) without having to pack and unpack. We plan to spend the night near the race venue (Airbnb #3) on Wed and Thursday evening and then again on Saturday until race morning on Sunday). 

Rental Car: Patagonman connected me with Ricardo from Varona Rental Car (email: supervisor@rentacarvarona.cl). He helped me rent a SUV for our trip (pick up and drop off at Balmaceda). 

So far, everything has gone smoothly. We are two hours ahead of EST. We arrived to Balmaceda airport around 3pm and arrived to our Airbnb at 4:50pm. We unloaded our SUV and made a trip to the town (one grocery store and one gas station) to get a few things for our short stay in Villa Cerro Castillo. 

At the end of the trip, I'll share my thoughts if I would have done anything differently with my travel planning. 

Outside our Airbnb. 

Inside our Airbnb.

View from our Airbnb

In the town. 

It's finally time - Patagonman Extreme Triathlon

After Two Years of Setbacks, It’s Finally Time.

This year has been one of the toughest chapters in Karel’s athletic journey—one marked not by finish-line celebrations, but by waiting, healing, and standing on the sidelines far more often than he ever imagined. Two knee surgeries, hardware removal from his wrist, and worsening spine issues have created a string of challenges that have tested Karel is so many ways. For someone who thrives on movement, adventure, and suffering, being forced to pause again and again has been heartbreaking. 

And yet, he never stopped.
He adapted.
He learned.
He stayed hopeful.

With creative training, countless adjustments, and a willingness to rebuild, Karel kept moving forward—even when “forward” looked nothing like it used to. Every step, no matter how small, was a step forward. 

And now, after two long years of setbacks, waiting, and wondering if this moment would ever come… it’s finally time.

We are on our way to the end of the world—literally—to the beauty of Chile’s Puerto Aysén region, where Karel will race Patagonman. 

Just getting to this start line is victory. It was not easy to get here. In truth, sometimes it felt impossible.

But he made it. 

We made it. 

Whether the race unfolds as he hopes or takes its own unexpected turns, one thing is certain: Karel is looking forward to this start line. 

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A post shared by Marni Sumbal, MS, RD, CSSD (@trimarni)

Thank you Body (Thanksgiving)

 

For athletes, Thanksgiving often arrives during a time of off-season rebuilding, or much-needed rest.

Perhaps there's a reason for this timely holiday. You now have a chance to step back and appreciate everything that makes your athletic journey possible.

This Thanksgiving, take a moment to thank every part of your athletic life. And most importantly, don't forget to thank your body.

Holiday body shaming and food talk

 

Why do people comment about bodies and food around the dinner table?

You may be surprised to hear that people bring up body and food talk for reasons that usually have nothing to do with you and everything to do with culture, habits, and their own insecurities.

🍽️ Many people grew up in a family where talking about weight, diet, or appearance was considered normal conversation.

🍽️ Diet culture is deeply ingrained. Society has treated body size as a moral issue and food as “good” or “bad.”

🍽️ Holidays heighten food anxiety. When someone feels guilty or worried about eating, they often comment on what someone else is eating to cope or deflect.

🍽️ Unsolicited comments about health or weight are often framed as “concern.”

🍽️ For some, commenting on others’ plates or bodies is a way to feel superior or justify their own choices.

➡️ Negative comments about bodies or food are usually a reflection of the person saying them—not the person hearing them. 

Understanding that can make their words feel less personal so you respond with confidence and boundaries.

Limited Edition Trimarni "Cape Epic" Cycling Kit

Don’t miss out on this one-time opportunity to purchase this limited edition "Cape Epic" Trimarni kit. 

The stores closes on November 25th. ORDER HERE.
Thank you for your support!

Why did we design these limited edition kits? 

For 8 days, from March 15-22nd 2026, Karel and I will ride over 430 miles and climb over 52,000 feet on our mountain bikes in South Africa at the 2026 Absa Cape Epic.

And for the first time ever, we will race together as a team. Through rugged terrain, up rocky climbs and down thrilling technical descents, we must stay within two minutes of one another at all times during each stage, or face penalties. And as a team, we must wear matching kits for all 8-stages. 

This world-renowned race is often described as the “Tour de France of mountain biking” — a truly epic test of endurance, focus, and teamwork. Karel will be turning 50 next year and I will be embarking on my 20th consecutive year of long distance triathlon. We've conquered a lot over the years but this will undoubtedly be the greatest endurance event we’ve ever faced.

To celebrate this epic event, we created a limited edition, "Cape Epic" cycling kit that we will wear for each of the 8 stages. This kit design embodies grit and endurance, and pays tribute to the magnificent animals of South Africa.

Designed with performance in mind, this kit is available to the public. Whether you are on the bike in training or racing, you can own a piece of the event.


Key Features of Jersey: 

• STRADA MICROMESH VENTILATED STRETCH FABRIC ON FRONT, BACK, AND SLEEVES FOR GREAT FIT AND MOISTURE MANAGEMENT.
• TAILWIND DIMPLED STRETCH FABRIC ON SIDE PANELS AND POCKETS FOR PERFECT FIT. 
• ANATOMIC SIDE PANELS THAT WRAP AROUND TO BACK. 
• FULL-LENGTH YKK® VISLON® ZIPPER IS EASIEST-SLIDING ZIPPER AVAILABLE. 
• SILICONE GRIPPER ELASTIC AT WAIST PREVENTS JERSEY FROM RIDING UP. 
• 3 BACK POCKETS PLUS A ZIPPERED KEY POCKET

Key Features of Bib Shorts: 

• KISS AIR² SEAT PAD FOR ALL-DAY COMFORT.
• AFFINITY PRO LYCRA® FABRIC ON INSIDE OF LEG FOR OUTSTANDING STRETCH AND REBOUND.
• VORTEX V2 TEXTURED FABRIC ON LEGS FOR BETTER AERODYNAMICS.
• RAW-EDGE LEG GRIPPER WITH INTEGRATED SILICONE. 
• FLAT-LOCK STITCHING. 
• LEG SIDE POCKETS FOR ACCESSIBLE STORAGE.

Don’t miss out on this one-time opportunity to purchase. The stores closes on November 25th. 

Thank you for your support!

PURCHASE HERE

International Travel - Carb Loading Foods

Are you racing internationally?Traveling to new places can be stressful but carb loading doesn’t have to be.

Choose foods that are:
✅ Easy to digest
✅ Low fiber/low fat
✅ Carb-dense - Ideal for saturating glycogen stores before race day. 

Thankfully, your favorite, carb-rich staples are likely to be found anywhere around the world. If you know your go-to carbs might not be available, be sure to pack familiar packaged foods that you’ve trained with for a well-fueled body and happy gut.

IM 70.3 World Championship (Marbella) nutrition tips

Cooler weather triathlon races bring unique challenges when it comes to clothing, pacing and mindset. But fueling mistakes are some of the most overlooked.

Key considerations for include:

▶Cool enough that thirst/appetite may be suppressed, increasing the risk for bonking and dehydration.
▶A demanding/hilly bike requires a somewhat elevated effort and increased energy cost - alongside more time out on the bike course.
▶A flat run course - with "perfect" weather may feel great in the early miles but falling short on bike nutrition can lead to early fatigue.