Traincation with a training partner

 

I've known Jen for several years. She lives in Jacksonville, FL and we used to live in Jacksonville. During Gulf Coast 70.3 in May, she ran passed me during with a phenomenal performance, winning our age group. After the race, I messaged Jen and asked her if she wanted to come to Greenville to train with me for a "traincation." 

Jen and Stephen are training for Challenge Roth on July 7th. Karel is preparing for his first XTRI event, Stonebrixiaman in Italy on June 29th and I am preparing for XTRI Norseman on August 3rd.

She talked to her partner Stephen and was able to plan a week away from her three boys to spend in Greenville, SC. 

Although Jen and I are both in our early 40's, we are both still experiencing improvements with our performance. It's really cool to get older and to still feel like you have more fitness to unlock. 

From Wednesday until Sunday we accomplished: 

• 4 run workouts (35.8 miles)
• 3 swims (2 pool, 1 open water, 9782 yards)
• 3 bike workouts (179 miles)
  

Over five days, we pushed each other. It wasn't a competition, it was teamwork. We motivated, supported and encouraged each other. We pushed each other to surpass limits that we never thought were possible. Neither one of us wanting to be the weak link in our workout sessions helped us find strengths that we could not have discovered on our own. 

I love swimming and biking with others but I always run alone. This was the first time in a very long time that I had a run partner. Jen showed me that I have more in me that I thought was possible with my run fitness. 

Sharing workouts with someone like-minded next to me, going through the same fatigue, purpose and soreness, had such a positive impact on my training over the past few days and I am so excited and motivated to continue with my training. We each have strengths and weaknesses and these differences brought out the best in both of us. 


WEDNESDAY

AM RUN
1:13, 8.70 miles
4 mile warm-up. 
Main set: 8 x 2 min (1-4 steady, 5-9 descend to very strong)

PM BIKE
1:45hr, 27.7 mile road bike bike
Overachievers group ride (over and down Paris Mountain)

THURSDAY 
AM Bike and Run (tri bike)

BIKE:
3:25hr Interval bike (route), 69.2 miles 
Main set #1: 5 x 8 min strong efforts w/ 2 min EZ
Main set #2: 17.5 mile Half Ironman effort 

RUN: 
29:12, 3.63 mile hilly run

PM SWIM
43:28, 3000 yards
MS: 

15 x 100 as (4 steady, 1 EZ, 3 steady, 1 EZ, 2 steady, 1 EZ, 1 steady, 1 EZ) 

FRIDAY 
AM SWIM
Masters swim group 
1:06, 4757 yards (converted from long course meters) 

SATURDAY
AM BIKE AND RUN (road bike)

BIKE
4:52hr bike, 82.8 miles
Started as a group and then Jen, Stephen and I split from the group and did our own ride. 
Karel rode 130 miles! And followed up his 7.5 hour ride with a 1 hour run (averaging 7:07 mile pace). 

RUN
1:01hr, 7.46 miles
1.5 mile warm-up

MS: 3 x 1 mile Ironman effort (turned into half IM effort) w/ 90 sec rest between

Waiting outside for Karel to get home from his all day adventure.

SUNDAY
OPEN WATER SWIM 
Lake Summitt 
33:45, 2000 yards

LONG RUN 
16.1 miles, 2:11 (packed gravel road) 

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2022 Trimarni Endurance Camp Recap

 

A few weeks ago someone asked me if we always do the same routes for our camps. The answer is yes and no. There are some routes/locations that just work well for specific types of bike and run workouts but we are incredibly lucky that we have so many options for biking and running. And because we often get repeat campers, we like to showcase all that Greenville has to offer within our incredible training playground. 

Day 1

90-minute long course swim 
80-minute run
~20-minute bike skills

On Thursday morning we welcomed eleven athletes to the start of their 4-day training camp. We started the morning with a 90-minute long course swim at the Westside aquatic center. I reserved 3 lanes and athletes got into lanes of similar swim abilities. We focused on technique for this swim, breaking down the different parts of the stroke from body position/tautness and hand entry to the catch and hand exit. It was a quality session. 

After the bike, we had a quick turnaround - just enough time for me to get some ice for the cooler. It was a toasty morning (in the 80's) and very humid. We met at Furman University by the amphitheater for the run workout. We like to make sure that no one feels too fast or too slow so we prescribe out and back segments or loops for all of our bike and run workouts. This way everyone can focus on their own needs without feeling like they are too far ahead or not able to keep up. After a ~15 min warm-up (out and back), it was time for the main set. The group did 4-5 x hill repeater loops (.3 miles) into 10 min best EZ pace on the flat trail around the lake. We had a cooler of ice and everyone had two flasks to stay hydrated/fueled for the run. With our training camps, we require hydration flasks/packs while running and every workout needs to be supported with sport nutrition. Our campers are not just fueling for one session but also getting ready for the next session. We pack a lot into our camps each day. 
After the best EZ pace, it was time for a quick reset and then they did it all again. It was a great strength session for the 2nd workout of camp. 

We had a 90-minute break before our afternoon bike skills session. Over the past year, we have done several private bike skills sessions and have realized how valuable these sessions are to the safety and confidence of our campers when they ride. Unfortunately, a storm came in and we had to cancel our bike skills session after ~20 minutes. At least they got to work on a few new skills and practice body position for starting, stopping and turns. 

Day 2

60-minute swim
3.5 hour bike
30 min run

We like to start our camps with swims as we have found that swimming on tired legs at the end of the day often results in cramping (and poor technique). The athletes were a little tired but after a nice warm-up, they were ready to work. This swim session was focused on "race" tactics so we broke up the main set into different race specific drills like 'head up' swimming, starting without pushing off the wall and starting after jumping in (similar to jumping off a dock). Everyone worked really hard and they were pretty exhausted by the end of the session. 

We had another short break of around an hour before meeting at Trailblazer park for a strength-endurance ride. My mom's partner Allan was the SAG support for our ride. Sadly, our best friend and training partner Alvi recently broke his collar bone when he had a small fall off his bike so he was unable to help us out. The "F-Mart" loop is one of our new favorite routes for our camps as it has a little of everything - climbing, descending, cornering and time to be in the aerobars. Karel and I rode our road bikes during camp as it's easier to maneuver our bikes quickly and safely in the group setting. 

For the first 23 miles/90 minutes, we focused on terrain management. We split the athletes up in small groups so that one group was with Karel and another group with me. We all met up at the fire station at Gap Creek and Karel talked to the group about the first part of our workout which was big gear work while climbing. The group did 3-4 big gear hill repeaters (holding around 50 rpm) for the purpose of strength work while climbing. They turned around at the church at the top and then got to work on descending skills. After the last round, everyone met at the bottom and Karel told each person what gear to stay in and he made everyone stay in that one gear for the entire climb. Every athlete realized how much stronger they were than what they thought they could push in a "heavy gear." After refilling bottles at the SAG stop (we have our athletes bring prepared bottles - it makes for quicker SAG stops) we moved on to the other side of the loop for ~8 miles (out, back and out again) of time in the aerobars working on terrain management. We then rode back home for a quality strength endurance ride of around 56 miles, 3.5 hours and around 3300 feet of elevation gain. 

After the ride, it was time to run. We headed to the swamp rabbit trail because it was very warm and the trail has a bit of tree cover. The workout was 10-minute warm-up and then 3 x 3 min tempo w/ 2 min reset (jog/walk). Then jog back to the parking lot. We ran out and back on the same section of trail so everyone could support and cheer for one another. It's times like this, when athletes are tired, that they bring out the best in one another. 

Day 3

4-hour ride
20 min run

Day 3 is always tough. Athletes are tired and the fatigue is setting in. We had a great route planned with 3 climbs (Watershed, Saluda Grade, Mine Mountain). We had to make a few modifications to the route as they ride went on but the athletes did great. Everyone stayed committed, supported one another and focused on fueling and hydrating well. My swim partner Kristen provided the SAG support and we were all so grateful for her help. We could not do these camps with our amazing SAG supporters. We split into two groups and in order to keep everyone somewhat together, the only climb that was slightly modified was the top part of the Saluda grade. Some athletes made it to the top while others were instructed to start descending after the first person came down. The Mine Mountain climb was the most difficult climb of the day as it came toward the end. Thankfully we had a little cloud clover but it was still warm and sticky out. The scenery was beautiful and our campers enjoyed the sounds of small waterfalls and the river flowing. 

After the 4 hour ride with almost 5000 feet elevation gain, it was time for a quick brick off the bike. It was really hot and humid but the campers stayed hydrated with their flasks/sport nutrition. After the run, everyone enjoyed some watermelon that Therese brought. 

Day 4

60-minute open water swim
90-minute run

The last day of camp gave us cooler temps and rain. Thankfully we didn't have any biking scheduled today. We actually don't schedule a bike workout on the last day of camp as we know some athletes need to pack up and head home right after (or fly home) so having two workouts that are a little less equipment heavy helps with traveling right after camp. We met at Tuxedo park in Zirconia and carpooled to Todd's house for the start of our last two workouts of camp. Todd has an incredible lake house and dock which he offered for our open water swim. The water was absolutely perfect - in the low 80s. We wore our swimskins and didn't mind the light rain falling down on us. I had a swim buoy for everyone so that everyone could be safe and seen. 
The workout was 10 minute warm-up (~5 min out and back), 10 min pre set of 10/20/30/20/10 strokes fast and easy with reset EZ swimming after each round. We regrouped after the warm-up and then before the main set. The main set was 4 x 5 minutes as strong, build to strong, EZ, race. Everyone did a great job and it was impressive to see how well everyone was swimming on the last day of camp. We were having a lot of fun in the water and we forgot that it was cool and rainy out. 
After a quick change, it was time for the run workout. We ran on one side of Lake Summit (packed gravel trail) which was a nice soft surface for all the tired legs at camp. We ran toward the "hills" of the lake (2.4 miles) and then did the main set of 4-5 x 2 min strong efforts w/ EZ jog down + 30 sec reset at the bottom. Todd's dog Cody joined us and he had so much fun running with everyone. We were all enjoyed the company as well. It was awesome to see how strong everyone was and how the group was supporting one another. We love the teamwork and comradery from our campers! After the pre-set to pre-fatigue the legs for this long run (something we often do for our long runs in Ironman training) we had the athletes do a main set of
4 x 7 min Ironman effort w/ 30 sec walk
or
6 x 4 min Ironman effort w/ 1 min walk
I instructed which athletes would do each part of the pre set on the hills and main set. Karel and I ran with the athletes and we all supported one another from start to finish. It was a great last day of camp! The cooler temps and rain made the run so much more fun and brought out the best in one another. Considering that most of our campers are getting ready for IM Lake Placid in 2 weeks, this was the perfect workout to finish off their Ironman training before tapering. 

In total, ~15 hours of training in 4 day. We are so proud of our campers and we can't wait to plan our camps for 2023!

And a big thank you to the companies who provided items for our campers. Run In, Veronica's Health Crunch, Mg12, Live Momentous, Never Second, Breakthrough Nutrition, Infinit Nutrition and Rudy Project. We are so appreciative of your support! 

2022 Trimarni Bike Skills Camp

 

After much request by triathletes, we are now offering a group cycling camp. This camp is limited to eight athletes to ensure plenty of one-on-one attention.

Athlete is preparing for a triathlon. This athlete spends months training in order to feel prepared for this event. This athlete invests into coaching, the latest recovery gear, equipment and nutrition strategies in order to optimize performance.

But come race day, this athlete is unable to perform to his/her potential because this athlete never learned (and mastered) basic bike handling and terrain management skills. Less fit athletes are going faster because of better skills and riding techniques.

Learning, improving or mastering your bike handling and terrain management skills should not be something you only practice on race day. Because many cycling skills are not intuitive and can not be learned on an indoor trainer, improve your safety, confidence and fun-factor when riding your bike by investing in our bike skills climbing camp. 

This camp is designed to help you work on your climbing, descending, terrain management, gearing and bike handling skills. All fitness levels welcomed. However, you will be climbing hills as part of your skill work so we ask that you have good endurance and strength to be able to safely climb various grades/inclines.

While you will be performing your skills in real-world situations (which will bring some fatigue and soreness to your legs), this camp is not designed for accumulating a lot of riding miles. At this camp, you are accumulating new and improved skills. The miles that you will cover at camp will help you improve your bike handling skills so that you can leave camp with improved confidence, skills and safety while riding your bike outside on all types of terrain. We welcome road and/or triathlon bikes at this camp.

Each day of camp will have two distinct sessions. The morning session will be skills, drills, technique and education. The afternoon session will take you to different terrain to put your practice into effect. On the last day of camp, you will have the opportunity to put all of your skills to good use by climbing up and descending down a mountain! Don't be scared/worried - we will help you feel prepared, confident and safe! 

Is this camp right for you? 

• You never learned (or mastered) basic bike handling skills like shifting gears on variable terrain, standing out of the saddle, riding one handed, sudden starting/stopping, u-turns, descending and climbing. 
• You have great fitness on the indoor trainer but when it comes to riding outside, you can't seem to ride to your potential. 
• You don't enjoy riding your bike outside because you feel scared, exhausted or uncomfortable. 
• Riding in a new environment/course/terrain makes you feel tense, scared and anxious. 
• You don't feel comfortable riding your bike around other cyclists. 
• You want to get more out of your cycling abilities but you can't do it on your own (and where you live). 
• You struggle to ride in challenging environmental situations - wind, rain, hills, heat, cold.
• You want a decisive advantage over your competition to ensure that your hard work pays off on race day. 
• You want to learn how to master basic bike handling skills to make riding outside more enjoyable and safer. 

One of the main reasons why we moved to Greenville, SC was because it was incredibly bike-friendly. With countless country roads, we have endless biking routes to choose from - right from our doorstep. Unfortunately, this isn't the case for many triathletes. Because we used to live in Jacksonville, FL (prior to our move), we understand the worry, concern and anxiety that comes from riding outside. Additionally, due to the advancements of indoor trainers, indoor stationary bikes and reality training apps, many triathletes lack the skills, confidence and balance to safely ride outside due to always training in a controlled environment. A trainer is a wonderful tool but it does not allow you to manage rolling terrain, descending, climbing and basic bike handling skills like braking, standing out of the saddle, u-turns, cornering and balance.

When I moved to Greenville in 2014, I was not a fast, confident or strong cyclist. I was scared of riding downhills and I was constantly fearful of routes that I had never been on before. I craved familiar and what was within my comfort zone. But overtime, I had to challenge myself in order to become a better, safer and stronger cyclist. With a great teacher (Karel), my skills improved and I was able to enjoy cycling so much more - and my triathlon bike times significantly improved! 

Just because you can ride a bike doesn't mean that you really know how to ride. If you never learned basic bike handling skills and you predominantly train indoors, this can greatly affect your riding performance (and ability to improve) as well as your outdoor riding enjoyment and safety. 

To improve your skills, you need to practice regularly but more so, you need to learn the right ways to master the skill (which will likely place you in a sate of discomfort or fear as you learn something new). Don't wait until race day or your warm weather training to find yourself in a scenario where your bike handling skills are not up to par with your fitness abilities.

For more information and to register, click HERE.
CAMP DATES: April 1st-3rd, 2022. Limited to only 8 athletes for individualized attention. 

2022 Trimarni Training Camps - NOW OPEN!!

 

If you are new to the sport of triathlon or you are a seasoned athlete, a training camp can be a valuable investment to your triathlon journey. 

Since our very first training camp in 2014, we have remained extremely passionate about our triathlon training camps. We take great pride in selecting beautiful venues, which are conducive to safe and effective training, while carefully planning every detail of our camp itineraries to make the most out of your entire camp experience.

For each of our 14+ group training camps, our focus has remained the same.

Our mission is to provide you with a fun and enriching camp experience, empowering you to stretch your athletic limits while offering a great amount of education and instruction to help you become a more confident triathlete.

When you participate in a Trimarni camp, you will learn new skills and training techniques, and you'll probably find yourself breaking some old bad habits. While you'll gain a lot at camp, our hope is that when the camp experience comes to an end, you have more "tools" to use in your home training environment. 

Why attend a Trimarni group training camp? 
The structure of each camp will depend on the purpose of the camp. But you can expect to be surrounded by like-minded triathletes. Each camp is designed and developed to meet the needs of every camper. When you attend camp, you get to leave your stressful and busy life behind you. This allows you to focus 100% on yourself - something that you probably don't experience on a daily basis. We take care of almost everything for you - from providing sport nutrition/fueling guidance and sport nutrition products to planning the routes and SAG support - so that all you have to do is show up to each camp training session.

Your camp is an investment into yourself. As your camp guide, we want you to have fun, learn a lot and safely put yourself into new situations to help you stretch your comfort zone and develop new skills. Karel and I will be there alongside you for every training session as this camp is all about YOU.

YOU are giving yourself the unique opportunity to train in a group format (alongside experienced coaches) while gifting yourself great sleep, nutrition and time for recovery. You will eat well, fuel smart and receive a lot of education, motivation and instruction to help you become a better, smarter and more confident triathlete. You are attending camp because you want to have fun while you explore your mental and physical abilities.

To learn more about our 2022 group training camps, click HERE. 

Bike skills/climbing camp - April 1-3rd (Fri-Sun) - Max size 8 campers. 

Early season kick-off camp + triathlon race - April 4-7th (Thurs-Sun) - Max size 12 campers. 

Endurance camp - July 7-10th (Thurs-Sun) - Max size 12 campers. 

Our camps are open to the public - you do not have to be a Trimarni team member or coached athlete to attend. Be sure to sign up soon as we will sell out. 

Over the next few days I'll share a bit more about each of our training camps to help you decide which camp is right for you.

If you have any questions, send us an email. 

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Greenville Spinners 10-mile TT #3 - Race recap

 
Photo: Greenville Spinners

After the last Greenville Spinners Time Trial event (#2 in the series but my first time participating in the event), I made note of some areas of improvement. Although only a few weeks separated the two events, there were so many lessons learned from my first ever Greenville time trial event. 

There are so many differences between endurance racing and time trial racing. In an endurance triathlon event, it's all about energy management - being great at not slowing down. In a time trial race, it's all about you versus the clock. Although both are extremely uncomfortable, it's a very different type of hurt. In endurance racing, the body endures great mechanical fatigue, not to mention dehydration, glycogen depletion and central nervous system fatigue. You can't fake the training if you want to perform well in an endurance event. There's no skipping steps or rushing the process. You need great body awareness and exceptional mental strength. Going into an endurance vent with a haphazard fueling and hydration strategy (before and during the event) often leads to GI issues, early fatigue and other performance limiters. In a long distance event, there is room for error and mistakes. Not always does the "fastest" athlete perform the best on race day.

In a time trial event, every physiological system in the body is called into action. The little details (like aerodynamics and willingness to suffer) are extremely important. Although nutrition is important, it won't necessarily make or break the race. Being fit, strong and powerful go a long way. Did I mention the ability to suffer? It's a very uncomfortable feeling when the heart is beating out of your chest, your legs are burning and at any moment, you feel like you can't go any harder but something inside of you tells you that you still have a little bit more in you. 

After my first attempt at the 10-mile event, I knew there were things that I needed to do differently if I wanted to perform better. I certainly felt a bit of expectations in this last time trial event as I had a reference point to compare to (series #2). Knowing that improvements are not always linear, I felt like I could do things better this time around. 

               

I went into this race very tired - emotionally and physically. Still mentally exhausted from our 6-days of training camps, this past week has been extremely busy. I've also found myself emotionally drained from all of the COVID-19 news/media. When Karel and I arrived to the Donaldson parking lot around  4:45pm on Thursday late afternoon, I was anxious to get on my bike to loosen out my legs. As I started my warm-up, my legs felt just like they did throughout the week - heavy and tired. Interestingly, my running legs have felt good and I've been enjoying swimming long course this week. But on the bike - ugh - I had no oomph. I made sure to give myself plenty of time to warm-up. I felt it out as I went along and did a warm-up that helped me get into the zone. It took me the entire warm-up to finally start to feel somewhat good. 

Warm-up
15 min EZ
2 x 30 sec all out (w/ 60 sec EZ)
2 x 45 sec all out (w/ 60 sez EZ)
3 x 3 min build w/ 3 min EZ
EZ spin until my start time of 6:14pm EST

Karel joined me (as a participant) for this last series (even though he is not a fan of time trial events - he was always a crit-style racer and enjoyed the sprint at the end of a road race). Of course, with 8 years of triathlon under his belt, he has become a different cyclist and much more of a well-rounded endurance triathlete - not to mention an incredibly fast and efficient runner! Karel put himself in the Merckx category (no time trial equipment, just a road bike) just to keep it more fun for him. 

As I warmed up (Karel and I each did our own warm-up), I took note of the wind direction and made mental notes of the parts of the out and back 10-mile course that I needed to take advantage of. In the last event, I felt like I could not have gone any harder/faster on the downhill segments. Instead, I needed to embrace the suffer and push harder on the more difficult sections (climbs and false flats and in the wind). This is where I would be able to gain a little more time (talking seconds - not minutes) but it would certainly come at a cost. I also knew that I needed to have a really quick start (clipping in) and needed to nail my u-turn at the turn around. 

Having friends/athletes at the event made a huge difference. Our athletes Alvi and Yannick, along with our former athlete and good friend Thomas, were also participating in the event. Since the starting times are first come, first serve (you sign-up online), we strategically positioned ourselves one after another for motivation. With a 1-minute gap between each rider, we each rode our own race but also had vision of who was around us on the out and back course. Having Karel ahead of me gave me a rabbit to chase (I never caught him but I did ride faster than him ;) and I also felt like I had a bullseye on my back as I had Yannick, Alvi and Thomas chasing me down (in that order). I knew Yannick would catch me but my goal was to not let Thomas catch me (he started 3 minutes behind me). All three of these guys are incredibly fast. This mental approach helped tremendously. Even though it was me against the clock, I was able to squeeze a bit more out of myself knowing that I had people chasing me down along with having Karel to chase. 

Lastly, I focused on all the little things during the race that could make a big difference. In addition to my race bike set-up, I had a little sport nutrition in my Ventum hydration system to keep my brain alert and to keep my mouth/throat from getting dry. Although it was a little added weight (I didn't have anything in my front bottle - it was just there for aerodynamic purposes), it was negligible. After the last event, Karel put new elbow cups (Wattshop) on my Ventum and moved the cups a bit closer to the aerobars. While this position allowed me to get more aero, it also helps me feel even more stable on the bike (especially when pushing hard). Lastly, all 5-feet of me needs every opportunity possible to gain free speed - whether it was tucking in my head (while still safely looking ahead), nailing my start and u-turn (thankful there was a cop controlling traffic, which allowed me to quickly and safely take the turn), pushing as hard as I could on the downhills (to get out as much watts as I could) and lastly, being willing to suffer a bit more on the inclines. 

It's amazing what you learn about yourself after one all-out effort. You quickly realize that you are always capable of a little more - even when you think there was absolutely nothing left in you. 

I left everything out on the course. It took me several minutes to return back to life after I crossed the finish line. I didn't physically catch Karel, Yannick passed me a few miles in and Thomas never caught me. Although the course was slightly shorter than the last time, I had a big improvement. It hurt, it was painfully delightful and I was reminded of why I love racing - there is so much satisfaction in breaking down physical and mental barriers. You learn so much about yourself (like thoughts/feelings are not actions) and you get to surround yourself with like-minded individuals who understand your joy for suffering. 

A big thank you to the Greenville Spinners Bicycle Club for putting on this series. With all that is going on in the world, none of us are immune to a wide range of emotions. I can't escape my daily rollercoaster of emotions but for these brief moments in time -when I move and use my body - I feel tremendous joy and gratitude for my physical health. I didn't come this far to only come this far. Onward I go! 

GARMIN STATS (Series #2)
Distance: 10.2 miles
Time: 25:33
Speed: 24.0 mph
Normalized lap power: 198 watts (average power 192 watts)
Elevation gain: 436 feet
Average cadence: 95 rpm
Average HR: 152 bpm (max 166 bpm)
Average temperature: 87 degrees 

GARMIN STATS (Series #3)
Distance: 9.98 miles
Time: 24:17
Speed: 24.7 mph
Normalized lap power: 203 watts (average power 201 watts)
Elevation gain: 410 feet
Average cadence: 90 rpm
Average HR: 151 bpm (max 164 bpm)
Average temperature: 87 degrees 

Trimarni 3-day Endurance camp recap

After wrapping up our 3-day advanced camp on Wednesday late afternoon, we were excited to welcome our next set of campers for the 3-day endurance camp. There was even some overlap at the Swamp Rabbit Inn so that the endurance campers could see the exhaustion - I mean excitement - on their faces as they enjoyed 4 Sidewall Pizzas as a "gift" from Karel and me. 

As for the endurance camp, this group was no less dedicated or determined compared to the advanced group. All seven athletes were prepared to put in some solid work, try new skills and stretch the comfort zone. We had a similar camp structure to the advanced camp with only a few modifications. 

Thursday
AM: 60 min pool swim 
Late morning: 2:30 bike workout followed by a 30 minute run. 

Friday
AM: 70 minute open water swim workout followed by a 60 minute hilly run workout
PM: 2-hour ride

Saturday
2:20-hour bike ride (with a 4.5 mile climb/descend) followed by a 80-min run workout. 

In total, our endurance campers completed just over 2 hours of swimming, almost 7 hours of cycling and almost 3 hours of running. This came out to around 12 hours of training in less than 72 hours. 

The ride/run/swim locations were similar to the advanced camp except for Friday - the PM ride was more skill focused and less hilly than the advanced camp.

With so much to gain at a training camp, here are a few camp lessons that you can apply to your solo training routine: 

• You are so much stronger and more capable than you think you are.
• When in doubt, you can dig deeper and exceed your expectations. 
• Don't forget your "whys" on your tough days or when you have a setback or when life is extremely stressful. 
• To better take care of others, you need to take care of yourself. 
• Be more kind and more patient with yourself - especially given current circumstances of your life. 
• Never stop learning. 
• Don't be afraid to try new things. 
• Be open to change. 
• Enhance your strengths. 
• Never stop working on your weaknesses. 
• Maximize your time spent training but don't forget to stop and enjoy the view. 
• Don't be paralyzed by your fears or the what ifs. 
• Don't be afraid to test yourself and push your mental and physical limits. 
• Provide yourself with a supportive, safe and fun training environment. 
• Surround yourself with energy-givers.

Here are a few pictures from the 3-day endurance training camp (in no particular order): 

Trimarni training camps - adjusting to the new normal

Like much of the world, we never expected a global pandemic to erase our spring and summer plans. And with no end in sight, we are all trying to adjust to a new normal. For the past 6 years, we have held two group training camps - one in the spring and one in mid summer.

Back in March, we finished our spring 4.5 day group training camp in Clermont, Florida just days before the COVID-19 outbreak hit mainstream media. We felt extremely lucky that 20 athletes could take advantage of a safe training environment to stretch the comfort zone, enjoy some warmer temps and to be surrounded by like-minded individuals. There were high-fives, hugs and lots of time in close proximity to one another. Although our planned Olympic distance race was cancelled, our campers left camp feeling accomplished and the camp environment felt very normal.

Fast forward to mid May, we knew that we would not be able to hold our June camp as originally planned. To do our part to help stop the spread of COVID-19, we cancelled our June camp and refunded the athletes who registered. For those who felt comfortable traveling to Greenville and being in a group training environment, we offered the opportunity for our campers to attend a smaller size camp in July and August with a few changes to our normal camp structure (specifically lodging and travel).

Well, time went on and in late June, we once again didn't feel comfortable holding our modified camps in July and August. Once again, we tried to figure out a way to safely hold a training camp while following current CDC and local guidelines.

Karel and I have been diligent about keeping ourselves (and others) safe throughout this pandemic. We've made changes to how Karel does his bike fits, we have declined invites to group events (ex. wedding, birthday celebrations) and we have not traveled (except for my bday trip to a farm in NC) since March. We haven't eaten out at a restaurant since the winter and we haven't visited our beautiful downtown Greenville since Feb. We visit the grocery store and the aquatic center as our typical outings and we have been wearing masks since before they were required in public places. We are trying our best to keep ourselves safe and to keep others safe........I really miss hugs. We have a few training partners that we spend time around but the vibe is always one of worry and fear as to not contract or spread a virus. 

While cancelling our summer camp was an option, we felt like we could responsibly hold a training camp for our athletes. But, we would need to make some changes. More than anything, with a season of cancelled races, we felt like they needed the escape to feel like their training was being validated. With a several new camp guidelines in place and several changes to our camp structure and size, the benefits of attending a group training camp remained the same (even during a pandemic). Knowing how difficult it is to plan anything right now, we decide to hold one week of camps (which occurred last week). 

Here are a few changes that we implemented into our new normal of holding a group training camp: 

• Instead of holding one 4.5 day group training camp of 10-15 athletes, we held two smaller 3-day camps (first camp from Mon-Wed (advanced) had 5 campers and the second camp from Thurs-Sat (endurance) had 7 campers). This allowed for easier physical distancing. 
• We had our local athlete Alvi help us throughout camp instead of bringing our assistant coach Joe (who lives in Florida). Sorry Joe :(
• Instead of holding our camp at the Swamp Rabbit Lodge (where all campers would be sleeping and eating in the same house), our campers stayed in their own rooms at the Swamp Rabbit Inn in Traveler's Rest. We still wanted our campers in the same location to minimizing commuting. The Inn has plenty of space to spread out and a pool to encourage safe socializing. 
• We encouraged our campers to prepare all food in advance to minimize grocery shopping and to discourage eating out. If our campers were to eat out or go out in public spaces, they were required to wear a mask. 
• We held all of our conversations outside before/after workouts and did not hold our typical "group" educational discussions in the evening (which would require being in close proximity of one another). 
• We required masks inside the aquatic center. 
• We had hand sanitzer available anytime we provided foods and drinks. 
• Athletes were not allowed to fly to camp but had to drive. 
• Athletes were required to make good decisions before and during camp to ensure maintaining good health throughout camp. 
• Instead of asking for free sport nutrition products and swag from companies, we purchased products from our local run store (Run In) to give back to the local community. 
• We will be donating 10% of our camp proceeds to three organizations: HarvestHope Food Bank, School Tools and the Greenville Humane Society. 

Although the camp environment felt a little different, the experience remained the same. Our campers left camp knowing that they stretched their comfort zone, tested physical and mental limits, practiced new skills, broke bad habits, trained safely in a group environment and temporarily escaped the normal stressors of life (job stress, life stress, family/kids). 

Greenville Endurance Triathlon Camp - recap

We recently finished our 13th group training camp. We had triathletes travel to Greenville, SC from all over the U.S. for 4.5 days of swimming, biking and running. The campers left feeling accomplished and exhausted - with new skills, knowledge, memories and friendships.

Although putting on a triathlon training camp for 15 athletes is incredibly time-consuming, stressful and exhausting, it's always a rewarding experience to see how our campers stretch comfort zones, push physical and mental limits and are open to trying new things. Most of all, we feel incredibly lucky that such incredible human beings attend our camp. Every camper is kind, supportive, humble and supportive. While there are times that we want our campers to shine and show-off their strengths, we believe that no camper ever feels too slow or too fast at our camp. It's the perfect mix of learning, working and fun.

The final stats are in and over 4.5 days, our campers accomplished.....

~4 hours of swimming

~12 hours of cycling (~12,000+ elevation feet gained on the bike)
~3.5 hours of running
Total: ~19.5 hours of training!!

This camp would not be possible without the help of our SAG support Joey (and photographer), our on-course support (and giver of positive energy) Al and our amazing assistant coach Joe (who is an expert problem-solver).

Also, a huge thank you to the following Trimarni affiliates who supported our camp with sport nutrition products for our campers to use throughout their intentional training overload: 

Infinit Nutrition
BASE Performance
Breakthrough Nutrition
Skratch Labs
CarboRocket
CLIF Bar

As a sport dietitian, I feel it’s important to align myself with a variety of companies who offer well-formulated sport nutrition drinks. By offering these products to my athletes, they can try out different products, during all types of workouts, and then decide which ones will work the best based on personal experience.

A big thanks to Mg12, AMP performance and Veronica's Health Crunch for supplying products for the camper swag bags!

Here's a quick recap of camp: 

Thursday:
AM: 90 minute OWS-specific pool swim at Furman
AM: 75-minute hill run workout
PM: 3 hour terrain management/heavy gear work bike workout

Friday:

AM: 3 hour terrain management bike + time trial

AM: 30 min brick run (race pacing)
PM: 90 min endurance focused swim + smoothies from Dane at Run In!

Saturday:
AM: 5 hour ride
AM: 30 min interval brick run

PM: Pizza party (Yum Sidewall pizza!)

Sunday:
AM: 1 hour open water swim workout
AM: 90 minute progressive interval hill run

Congrats to our campers for surviving camp!

We can't wait to see you next year!

Trimarni skills camp - Day 4

After the brick on day 3 of camp, our campers had a few hours to chill before our traditional camp pizza party + Q&A. Karel did two bike fits before the pizza party and I was able to get some work done during that time. 

We ordered pizza from Sidewall Pizza in Travelers Rest and as always, it was so good. There's something special about sharing yums with others, after several days of exhausting training. We shared our pizza party with a few goats and of course, Campy. 

After everyone was finished eating, we spent the next hour answering questions from our campers and sharing a strength that we felt each camper had shown us throughout camp. It was a great way to end day 3 of camp. 

Day 4 of camp is tough - mentally and physically. You are tired and your mind begins to drift back to normal life responsibilities. This is why I feel a training camp is so good for athletes as it forces you to overcome so many physical and mental struggles. Whereas in your home environment you may give up, not show up or make excuses, these things never happen in a group training environment.

Originally we had planned a transition (run-bike-run, etc.) workout but we woke up to rain and decided to change the plan to only a run workout. Although the workout was "only" a little under an hour, it included ~1200 feet of elevation. We had our campers run on a 0.67 loop that included a little bit of everything as it relates to terrain changes. We love this loop and use it often at our campers for it provides our campers an opportunity to work on different styles of terrain management. It's not an easy loop but it's one that makes you feel very accomplished. 

After the run workout, our campers had about 1-hour to refuel before the last workout of camp. We saved the best for last for we didn't take it easy on our campers with a 1-hour swim workout. 

The swim started off with a long warm-up to loosen out from the run and then, for the main set, there was a lot of head-up swimming (to work on strength and open water skills) going into fast efforts. It was a really tough workout but our campers did amazingly well. Again, there's something special about being in a group environment where you don't let yourself make excuses and you gain positive energy from those around you. 

After the workout we did a few sets of open water swim drills and then finish off with relays. Wow - our campers were working HARD for the relays. Talk about being aggressive and showing competitive spirit! 

This was such a great group of campers. Thank you athletes for investing into this group training experience and for letting us fill your brain with lots of new tips, tricks and strategies to enhance your triathlon journey. An extra special thank you to Al for assisting on course throughout camp and for Joey for the pictures and great SAG support. 

I'd like to send a HUGE thank you to the following companies who played an important role in our skills camp. Thank you thank you for the Trimarni support!!

Carolina Triathlon - bike assembly for BikeFlights
Run In - Providing great service to our athletes
Mg12 - Provided recovery cream (discount Trimarni)
Carborocket - Provided bike and run nutrition (discount Trimarni)
Infinit Nutrition - Provided bike nutrition (discount Trimarnicoach)
Naked Running Band - Provided samples of bands for athletes to try on/use (discount Trimarni15)
Veronica's Health Crunch - Provided delicious crunch (discount Trimarni2018)
PR Lotion - Provided pre-workout sample packets (discount TEAMTrimarni20)
Breakthrough nutrition - Provided bike and run nutrition (discount TRIMARNI)
Zealious - Provided sunscreen and chamois cream samples (discount ZupTRIMARNI19)
Clif Bar - Provided bars, bloks and hydration
Swamp Rabbit Lodge - Providing a great place for camper lodging!

Recovering from a training camp

A training camp sounds like an awesome experience....and it is!! But it's important to consider the purpose of your training camp in the context of your season so you benefit positively from the camp training.

At our recent Trimarni advanced endurance camp in Greenville, the majority of our campers were training for an Ironman event in the next 4-8 weeks. With months of accumulated training behind them and a lot of resilience and strength, we gently overloaded them with intensity and duration but nothing that would risk injury, burnout, sickness or a health issue. We carefully stretched comfort zones but strictly enforced proper nutrition before and after every workout, sport nutrition usage during all workouts and adequate rest and recovery between sessions. Each workout was planned with the mentality that we will challenge but not break our athletes. We had no issues occur at camp in terms of injury, GI issues or bonking and many of our campers felt stronger as the camp went on.

Having said this, not every camp has the same focus but every camp should be taken seriously for what you do in the days after the camp may make or break your season. Interestingly, many athletes can feel strong during camp and then in the 24-72 hours post camp, they feel weak, run-down, sick and depleted. This isn't unlike what is felt after an Ironman. While it's expected to feel exhausted for a few days after a training camp, it's not normal to feel like you can't get back into training later on in the week. Although each athlete is different, there are risks to participating in a training camp and one of those is not being able to bounce back into structured training.....which kinda defeats the purpose of a training camp - to boost fitness.

Despite feeling superhuman during camp (not to mention enjoying the stress-free atmosphere without work, kids, laundry, commuting and other daily to-do's), most athletes are eager to get back into training way too soon which places extra fatigue on an already fatigued body. Considering that the heart, brain and other organs experience just as much stress as the muscles, tendons and bones, it is important to respect the body in the 24-72 hours and focus on recovery before trying to get fitter, faster and stronger. You must recover first for the magic of camp to take in effect.

Having said this - recovery does not mean laying around, staying up late watching Netflix, drinking beer/wine and indulging on fast food. Exercise does a body good when you can move blood and loosen out stiff joints. However, working out when sleep deprived, run down and exhausted and in an underfueled state does you no good - no matter how "easy" you take it. Sleep and nutrition should be top priorities in assisting in the recovery post camp and should come before any training session. If you can't get a good night of sleep or eat well, don't make yourself train. Get these lifestyle habits dialed in before easing yourself back into training for the sooner you get your diet and sleep schedule back on track, the sooner you'll be able to stay consistent with your training.  And above all, be an active participant during every workout by listening to your body to ensure that you are actually recovering your body and not overworking it.

Although it's important to rest and recover the body and mind after a training camp, it's not always that simple. It's hard to rest a body that is extremely sore, depleted and tired - just ask any Ironman athlete who experiences post-race insomnia. This is why you really need to give your body time to recover and not "train" - but instead exercise with flexibility and attentiveness until your sleep, diet, GI tract, mindset and body return to good health again. You may struggle with motivation, tightness in the chest, fatigue, sleep issues, stiff joints and even question how in the heck did you put together so many great workouts throughout your training camp? This is all normal and expected so the more strenuous your training camp, the more cautious you need to be with your return to training.

Remember, consistency is the key to athletic excellence on race day. What you do on a daily basis matters more than what you can accomplish (or check-off) over the weekend or during a training camp. Be patient with your body and respect it, especially if it's not recovering as quickly as you'd like after a training camp. When you begin to feel healthy and normal again in the mind and body, that is a sign that you are almost ready to ease yourself back into structured training.

Listening to your body doesn't make you weak. It makes you a smart athlete who knows how to avoid injury, fatigue, burnout and sickness in order to prioritize health over training miles/hours. In the big picture, you'll accomplish far more than the athlete who is injured or sick from trying to get back to training too soon.

It's that time again.....Trimarni training camp!

On Wednesday, we will be holding our 12th group training camp. Since our very first camp back in 2013, we have enjoyed the "camp" experience for our athletes as it is a great opportunity for our campersto checkout of normal life stressors and responsibilities, disconnect from gadgets in order to explore nature, stretch the comfort zone, learn, boost fitness and bring some added motivation and excitement to training by training in a group setting in a beautiful training location.

For the past five years, our spring all-levels triathlon training camp was always held in Clermont, Florida but with Greenville being the perfect cycling playground for triathletes, we felt strongly that our campers/athletes would benefit more from training with us in the mountains on safe, quiet roads with comfortable weather conditions.

Planning a group training camp is not easy and it requires many months of preparation, time and energy. We take great pride in providing our campers with a variety of benefits as a Trimarni camper, including (but not limited to): 

• An awesome swag bag filled with a variety of products from Trimarni sponsors and affiliates
• Trimarni logo gear (ex. bags, hat, t-shirt, water bottle, swim cap, etc.)
• Minimal driving to/from training locations (most rides start from the camp house)
• Safe and easy to access training grounds
• Reserved pool (the entire Furman pool)
• Group living situation for camper bonding (included in camp fee)
• Structured training with a specific purpose for every workout (not for the purpose of collecting miles)
• Planned routes (no cue sheets given - we are out with our campers for all rides)
• Challenging but fitness-appropriate workouts to stretch comfort zone
• SAG support vehicle for all rides (with our amazing SAG leader Joey)
• Assistant coach Joe to provide feedback/assistance
• Pizza party (vegan/gluten free options provided)
• Education - lots and lots of education
• Skill work to break bad habits and to improve skills
• Enthusiasm, motivation and support from coaches at all times
• Ego-free atmosphere - no one is too fast or too slow
• Packed schedule of training with appropriate time for fueling/recovery
• Specific recommendations/guidelines for fueling/hydration
• Typical camp size - ~15 athletes with 3 coaches (5:1 athlete to coach ratio)

To follow along with our camp activities, you can connect with us on Facebook at Trimarni Coaching and Nutrition. 

Enjoying the athletic journey

It was around this time of the year, 11 years ago, that I found myself just a few weeks away from what would be the most amazing 8 months for my body.

In April, I finished my first Boston Marathon (my 2nd marathon).

                                                    

In May, I finished my first half IM (Disney half ironman). Who knew that a week or so later I would meet Karel!

In November, I finished my first Ironman (IMFL) and qualified for the 2007 Ironman World Championship.

As a competitive athlete for much of my lie, I enjoy performing with my body. I always set big goals for myself and I make no excuses when it comes to working hard for my goals. Success is all relative as it relates to expectations for race day but for the past 11 years, I have experienced a lot of success as an endurance triathlete. 

Now that I am in my 11th year of endurance triathlon racing (only focusing on half IM distance racing this year), I think back to when I started and I find myself with the same level of excitement, happiness and joy for training as I did when I started. Actually, now that we live in Greenville, I am sure that my love for training is greater than ever before. 

Seeing that my body is 11 years older than when I started, I believe the only thing that has kept me enjoying this athletic journey is the appreciation that I have for my body and what it allows me to do. Knowing that many athletes create great stress when it comes to high athletic expectations, stretching the comfort zone and over analyzing results, I've always tried to keep training fun and enjoyable. Even though I push my body and it often leaves me exhausted, sore and with some niggles, the preparation for race day is truly an enjoyable experience for me. 

In sport, especially the sport of triathlon which involves three separate sports, there are always distractions and uncontrollable factors that can make training and racing extremely stressful and unpredictable. I think it's normal to never feel fully "prepared" and to always feel nervous for an upcoming event, regardless of how well you trained or your previous racing experience.

But when we have an element of pleasure and enjoyment for our journey, we can be more focused, push harder and above all, feel a greater sense of personal satisfaction. And above all, training for an event is much more than being prepared for race day. Training for an athletic event helps us be prepared for the unpredictability of life. Sport teaches us patience, problem solving, how to be comfortable being uncomfortable, how to overcome tough situations and so much more. 

In 13 days, I will kick of my 11th season of endurance triathlon racing with the Great Clermont Olympic distance triathlon, which will conclude our 4.5 day Trimarni Clermont training camp. Two weeks later, I will be racing the Haines City 70.3 with Karel.

Over the past 11 years, I have developed a great love for challenging myself and for stretching my comfort zone while my focus for every workout is not for a specific outcome on race day but to be prepared to perform. Only time will tell what my body can do this season but for now, I am truly enjoying the journey. 

2016 Purple Patch Fitness Greenville camp

I have a Master Degree in Exercise Physiology....but I don't know everything about exercise physiology.
I am a Board Certified Sport Dietitian....but I don't know everything about sport nutrition.
I am a 11x Ironman finisher, including 4 Ironman World Championship finishes, but I'm really not that great of a triathlete.

I don't lack self confidence but I have self awareness that to be an expert in anything, you have to focus on personal development, continuous education and the understanding that there is always someone smarter/better than you.

As a coach and sport dietitian, I learn every day. Whether it's from an athlete, a research article or another expert, I am constantly learning. I hope that I never stop learning.

Regardless of my educational background and professional experiences, it's simply not possible to know everything about what I do.
And I'm cool with that.

The reality is that sports are constantly changing, especially endurance sports when there are so many variables and factors that make for a "great" race day performance.
Research changes and the training, diet and lifestyle habits by athletes are constantly changing.

In my field, endurance sports (specifically triathlon and running), can be complicated and rarely is there a "best" approach to be applied by the masses. It's only when an athlete figures out what works best for him/her that he/she knows exactly what will work.

I believe that every expert needs another expert as a mentor. I feel the same way about athletes who are coaches - every coach needs a coach.

Having a mentor, or another expert, who you trust, who you believe in his/her philosophy, who is passionate, educated and committed to his/her practice and shares a similar vision as you, is important. But what's more important is that this mentor/expert has more experience than you, a slightly different set of skills and can say/do things that are new to you.
While you don't have to agree with everything that your mentor says, suggests or does, your expert/mentor should challenge you to think, in a good way.

When you are a professional/expert, there is great benefit of having an expert like this in your life because it keeps you having fun - you are constantly challenged to think, learn and devote yourself to your practice.

And with this extra dose of devotion, you become more successful.

I have been a long time fan of coach Matt Dixon of Purple Patch Fitness because I believe we share a similar philosophy in how we coach our athletes. Certainly, with him having an extensive record of successful age group, professional and even Olympic/Elite athletes that he has coached, his methods also work.

Even though Karel and I are coaches, and we take our coaching business very seriously (it's our full-time, 24/7, 365-day a year job), learning is extremely important to us. We are constantly reading, listening to podcasts and studying the training methods and approaches by other coaches (and athletes) but Matt Dixon has been a continued resource and mentor for us at Trimarni.

Although Karel is technically the athlete who is coached by Matt, by default, since I train with Karel and Karel oversees my training, I feel that I am also coached by Matt.

For the 4 days, not only do I get to learn from coach Matt Dixon in Greenville, SC but I get hands-on experiences with coach Matt (and Paul - the "bike whisper") and I get to see how he interacts with other athletes. With many other PPF athletes in attendance, there is constant education but also a nice push to make me work hard.

Learning, working hard, having fun.
This is my recipe to being successful.

Always keep yourself learning.
Always be willing to work hard. 

And above all, have fun. Lots and lots of fun. 

Trimarni training camp - GREENVILLE, SC!!!

Can you believe you can find this much nature in downtown Greenville?

Are you looking for a fun and challenging way to maximize your fitness while training for a long distance triathlon?

The 4-day Trimarni Coaching and Nutrition Greenville training camp (JUNE 25-28) is a great opportunity for endurance-focused triathletes to accumulate a lot of training stress over a short period of time in order to build confidence, skills and fitness.

As a dedicated age-group, elite or professional athlete, we know you love to put in hard work in order take your training to the next level but we know that sometimes training can become a little boring in the same environment.....all season long. Also, we know you balance a lot in life and we understand that work/life doesn’t always give you ample time to recover properly, get restful sleep, eat a balanced diet and keep your mind focused on your training.

Our camp goal is to add some fun into your current triathlon training routine and take you out of your comfort zone as we test you on your pacing, endurance fitness, climbing, gearing, cadence, sport nutrition, daily nutrition, recovery and open water swimming.

We could not be more excited to welcome you to beautiful Greenville! Our bike-friendly, active community will not disappoint you as train on the perfect terrain to improve your swimming, cycling and running skills.

REGISTER TODAY!! Camp is limited to 12 athletes. 

(This was originally advertised as an advanced training camp geared for strong cyclists. However, if you are interested in this camp because you are training for an Ironman and feel this camp will be beneficial for your cycling skills and fitness, please send me an email to inquire about a tentative less-advanced option for this camp. 

TENTATIVE CAMP ITINERARY 

(TBD based on weather)

THURSDAY

AM: 3  hour bike ride - opportunity for coaches to see athletes on bikes, specific to bike skills and riding ability. Followed by a 30-60 min run – track or trail

Break for recovery/refuel

Afternoon: Lectures

PM – 90 minute swim at Westside aquatic center

FRIDAY

AM: 5 hour endurance ride, rolling terrain, beautiful scenery! 

Run off the bike - 30-45 minutes (track, trail or swamp rabbit trail)

Break for recovery/refuel

PM: 90 minute endurance swim at Westside aquatic center

Team dinner in downtown Greenville

SATURDAY

AM: 1 hour (or 2 mile) open water swim at Lake Jocassee. Followed by a long run (up to 2:20  hours or 16 miles, whichever comes first).

Late AM: Picnic/play time at Lake Jocassee

Depart lake in early afternoon.

Recover/refuel

PM: 2 hour recovery spin

SUNDAY

AM: 3-4 hour rolling hills ride. Following by a 90 min run.

Early afternoon – depart camp

(RETUL FITS ARE AVAILABLE either before or after camp. Please request a reservation). 

LEARN MORE HERE

Here's what you get to enjoy while training in our beautiful, active and bike-friendly city of Greenville, SC. 

Westside aquatic center - plenty of lanes for happy swimmers!

What goes up, must come down 

Enjoy the view after your 6 mile climb to the top of Ceaser's Head. 

Mountain views no matter where you ride. 

Just riding along - you never know what you will see!

Our beautiful Falls Park in downtown Greenville. 

So much to enjoy in downtown Greenville. Over 100 restaurants for the foodies.

Farm life for miles and miles. 

You never know who you will ride into....hello George Hincapie, 17-time Tour de France finisher and owner of Hotel Domestique. 

So many country roads to enjoy and not a car in sight! 

Enjoy a peaceful run on the Swamp Rabbit Trail. Over 20 miles of trail!!

In the valley - my favorite part of riding over mountains. 

Can you imagine swimming here? You get to at our camp! 

And you get to meet Mr. Lama!! He loves cyclists (and selfies). 

The best experience - lake AND mountain views. 

Liberty bridge in downtown Greenville. 

Do you love to climb? Let's head to the mountains! 

We love our rolling hills. 

So many picture-taking moments. We are so excited to welcome you to Greenville!!

LEARN MORE HERE

Trimarni 2.5 day Greenville training camp - Day 2 recap

Back in 2011, I did my very first training camp. I didn't pay any money for the camp and I didn't have to travel very far because the camp was just for me. 

 Karel designed a strategically placed "overload" training block in my training plan, around 9 weeks out from the Ironman World Championship. Since we, at Trimarni, are not proponents of high volume training within our training plans (specific to endurance training), this new concept of a 3-4 day "training camp" was such a smart and appropriate way to put adequate stress on my healthy body and gain fitness without compromising health. Plus, it was so cool to just mentally and physically dedicate 3-4 days to training and to minimize outside stressors (something that is hard to accomplish on a week to week basis).

We still continue to implement "training camps" into our training plans and for our one-on-one athletes. 

There are many different types of training camps, from camps that pack a lot of volume, to camps that jump-start a training block/phase or to escape from normal life/weather to camps that are more informative to focus on skills. 

For Karel and me, camps are a prime opportunity to see our athletes in action but to also educate. Sure, the extra push that each camper gives to one another is an added bonus and something that you can never get at home when training alone but being in the elements, one on one with athletes is invaluable.

With our big training day on Saturday for our camp, we weren't sure how our campers would "survive" but they all did outstanding, with no complaints, no excuses and no bad attitudes. We had six well-fueled, strong and focused athletes ready to learn, push and support one another. 

------------------------------------------------------------------------

At 7:45am we met as a group at the Caine Halter YMCA and due to a broken water pump, we had to move our swim to the indoor pool. With the temperatures in the low 30's on Saturday morning, our campers were not complaining that they didn't have to walk outside to the bubble pool.

After a series of swim dynamic warm-ups, our campers got into the pool for a warm-up and then they began their pre-set before their main set. 

I took video's of every athlete so that they could see what they looked like in the pool since the Fri swim was more technique focused before the main set. We really like the opportunity to have our first day of camp be dedicated to skills and technique so that our athletes can apply new tips to their training the next day. 

After an hour of swimming (around 2000 yards), our athletes changed and headed to a restaurant to feed their bellies before their long brick. I advised our athletes to have a snack before their swim and a carb-rich with moderate protein, low fiber/fat meal after the swim since we allowed about 2 hours after the swim and before the bike for digestion. 

At 11am we all met at the host hotel on our bikes and although the sun was popping out (at times) it was a bit chilly in the mid 30's. However, everyone dressed appropriately and I made sure our campers stayed consistent on their fuel intake (liquid calories) in order to avoid bonking or dehydration with the cold weather. 

Karel planned a challenging yet beautiful route through Dacusville and Pumpkintown and to Table Rock. With 4000 feet of climbing and one long climb that went from 11% to 14% to 17% to 20%, the route was not easy! But we reminded our  athletes that the riding in Greenville is not easy because the routes are not steady - there is little opportunity to develop a rhythm and this is why we feel so strongly that when our athletes come to train with us in Greenville they can get very comfortable changing gears and learning how to anticipate climbs. Aside from the rolling hills, climbs and descends, we also have a lot of turns, bumpy roads and windy sections so our  athletes were able to learn how to efficiently ride their bike (and fuel) in non-"perfect" conditions. 

Our campers were strong and they never complained. I remember the first few rides with Karel in Greenville and feeling totally exhausted from this challenging terrain. But our campers knew that the focus of the camp was to learn and improve skills but to also experience added training stress that they just can't get alone or in their normal training environment.   Needless to say, Karel and I gave everyone the push they secretly craved. The group was of different riding styles and that was just fine because we had meet-up sections on the course at stop signs/turns.

After an almost 4 hour ride, we made our way back to the host hotel and gave our athletes a 10-minute transition before our run. I made sure everyone had a sport drink or gel+water for the run because the worst thing is having athletes underfuel/underhydrate in a brick workout. Karel and I never leave the house without fluids (at minimum) when we run - even for a 10 minute brick run.

It was nearing 3:45pm and our athletes had been moving since 8am but the fun wasn't over yet. 

Karel and I ran from our home to the host hotel and met the group and we all jogged easily to the Greenville HS track (which is free to the public, anytime).

We all did a dynamic warm-up and Karel and I discussed briefly about the importance of learning how to run smart when running off the bike in a triathlon as well as how to get the mind and body ready for a strong run off the bike. 

Our brick run was ~15 minutes or 2 miles (whichever came first) on the track, semi-conversational pace. Most of us found a buddy to run with which made the laps go by rather quickly. Despite 5 hours of training in the bank on Saturday, everyone looked really smooth and light on their feet for the run. We made sure that all our campers took some extra fuel around 30 minutes before we finished the bike (gels, blocks, bars, sport drinks - sugar!) to ensure that no one would bonk or get injured. Furthermore, we all had happy feet running on the track surface compared to the asphalt.

After a 3.5 mile run, our campers had around 90 minutes to shower, rest and refuel with a recovery drink and snack and then we all met downtown for dinner at Pomegranate on Main. I absolutely LOVE this restaurant and it has something for every type of diet.

Throughout our dinner, Karel and I talked about our upcoming relationship with First Bourn and our growing excitement to hold camps at the various First Bourn locations and we also heard from each of our campers to better understand what they were taking away from the camp as well as areas of continued improvement. Lucky for me and Karel, we had two of our own one-on-one Trimarni athletes at our camp and one of our athletes is a coach herself (Leigh-Ann) so the group dynamic was really powerful to hear from all of our campers, which come from all different backgrounds and fitness levels. 

By 9pm, we were all exhausted and ready for bed so we called it a night and told everyone to sleep-in to wake up super rested for our last day of training - the long run!

Day 3 recap coming soon....here are some pictures from day 2. 

"

Reserved lanes at the YMCA

Trimarni swim workout


Happy swimmers!

Karel refueling at the French Bakery.

YUM!!

We LOVE fresh bread!!!

Time to chase the mountains!

Learn to embrace the climbs. 

What goes up must go down!

Regrouping before our "big" climb!

Riding strong!

Happy on two wheels!

Everyone made it up the big climb!

Top of the big climb!

Strong ladies!!

Karel and Izzy finishing strong!

Snow on the top!

In the valley!

The closest we can get to flat roads - rollers. 

Just riding along...

We love to climb!

Cory riding strong!

Leigh-Ann riding strong

Leigh-Ann and Meryl riding strong!

Go Leigh-Ann!

Meryl riding strong!

Doreene riding strong!

Go Doreene!

In my happy place

Yay climbs!

Laura riding strong!

Go Laura!

Go Izzy!

Izzy riding strong!

Everyone made it to the top! That was just the warm-up! 2 more hours to go!

Helping our athletes learn how to draft for training purposes

Super windy and still riding strong!

Cory takes a pull!

Pacing these strong ladies behind my wheel

Super windy out - we worked on where to draft in different wind conditions

Pushing strong!


A perfect place for a brick run!


Karel instructing on run pacing off the bike

Let's EAT!!!

Veggie kabobs with basmati rice, lentils and raisins. - HAPPY TUMMY!

Trimarni 2.5 day Greenville training camp - Day 1 recap

It was cold, windy and a little rainy but nothing stopped this great group of athletes from training hard and smart for 2.5 days in Greenville, SC with me and Karel.  

One of the primary reasons for moving to Greenville, SC (from Jacksonville, FL) back in May was because of the natural multi-sport playground that would provide us with safe, scenic and challenging roads for running and cycling. We love being outside and over the past few years, we have craved a place to live where our environment was conducive to our active lifestyle. Thank goodness we found Greenville, SC! We now have endless routes for cycling and running to the point that we can train for weeks and never have to repeat the same route twice. 

When our awesome athlete Izzy asked us if we would hold a private camp for another one of our awesome athletes (Leigh-Ann) and their awesome training buddies, we couldn't resist the opportunity!   We love awesomness! 

Now before I go into the recap of the camp, I must admit that I now have a new appreciation for race directors because we dealt with a tough situation on camp week with the weather - that changed hourly! We had no choice but to wait until Thursday to say yes or no if the camp was a go. 10 days out I watched and watched the weather and it didn't look good. Cold, rain, ice and even snow at some point during our camp. With only 2.5 days for the camp and our campers driving 90 minutes to attend, we weighed every pro and con and had plan A up to plan C for the camp. Because of the snow shower on Wed evening, we ended up having to cancel our camp on Thursday morning. By Thursday evening, most of the snow in our area melted and the roads were dry so we ended emailing everyone to say that the camp was back on. Hopefully you can understand why race directors really do wait until the very last minute to cancel a race. We needed safe roads for liability reasons and thankfully, the weather was in our favor for the camp by Friday. Thank you Mother Earth (and our campers for being so flexible!). Needless to say, we are really looking forward to having First Bourn locations for future training camps next year!

FRIDAY
1:30pm - 4:30 pm bike session, 6-7pm swim session
2 hours riding + 1 hour swimming
The focus on Friday was to give the athletes an opportunity to ride on our challenging terrain and for us to also see our athletes in action. For Karel, he can never look at a picture or an uploaded training file and know if an athlete is fitted properly on his/her bike or if they have the right cycling skills for training and racing. You can't judge cycling fitness by watts or speed because a fit triathlete knows how to ride his/her bike efficiently in order to bike as strong as possible but to conserve energy and fuel adequately in order to run strong off the bike. Having the opportunity to watch athletes but also to instruct on changing gears, grabbing bottles from cages fueling), climbing and descending skills, cornering and individual riding style is invaluable for athlete development. Also, watching our athletes in the elements (bumpy, hilly and rolling/punchy terrain and wind) is the best way to really help an athlete improve overall fitness. In Greenville, because of our terrain, changing gears has to be second nature. There is no easy ride here and you can easily go through every gear in small and big ring in less than 10 minutes as the opportunity to settle into a rhythm is very rare on our country roads. Every ride makes you a stronger cyclist and you have no choice but to improve riding skills. Greenville really is the perfect place to have a training camp in an effort to improve triathlon skills.

After the bike, our athletes had around an hour to clean up, refuel and check into their hotel (just a mile from downtown Greenville, where we started our ride).

We all met at the Westside Aquatic Center around 5:45pm and we did a few dynamic swim warm-ups to loosen up and talked about our use of pool toys as well as the importance of triathlon swim training to prepare for open water swimming. I demonstrated a few different swimming stroke styles, comparing "competitive swimmer" strokes vs "open water" strokes in the water and then got out to be on deck to watch our athletes from above the water. I had a main set for everyone and throughout the first 30 minutes of the swim workout, Karel and I took 2 athletes at a time in their own lane to break down their swim stroke and to provide some tips/suggestions for improvement. All the athletes (6 of them) performed the main set together, on their own respected cycles.
10 min warm-up
Pre set:
200, 175, 150, 125, 100, 50 - with 10 sec rest - building intensity throughout from 75-95%
300 choice
MS 3-4x's:
20-30 sec vertical kicking, then go right into
3 x 50's descending 1-3 (80,85,95%) w/ 5 sec rest
30-60 sec rest in between before repeating the MS.
50 EZ

10 bobs

After the swim, I handed out the camper swag bags, courtesy of our awesome Trimarni sponsors.
Thank you sponsors for having quality gear/products that we trust, use and recommend!!!
Clif Bar
Oakley and Oakley Women
Veronica's Health Crunch
Xterra Wetsuits
Training Peaks
Run In

It was nearing 7:45pm when our athletes left the aquatic center and they were super hungry so they left to get some food and Karel and I headed home to finalize our plans for our big training day on Saturday. 

Day 2 recap coming soon.... for now, here are some pics of our first day of camp. 

Swag bag thanks to our awesome sponsors. 

Thank you Run In for providing extra swag for our campers. 

Swag!

Coach Karel ready for our afternoon ride. 

Group discussion before we hit the rollers. 

Karel has endless information, tips and tricks from his lifetime as a competitive cyclist, recently turned triathlete in 2012. 

Love those views!

Riding back to town on the Swamp Rabbit Trail



Swim session at the aquatic center. 

Endless lanes for happy human fishes!