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

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

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Filtering by Tag: Hawaii

Xterra World Championship Course Recon

Trimarni

 

The weather has been interesting this week. Our first morning in Maui gave us light rain. As the rain continued to fall, the trails got muddy and slippery. Even though Karel changed out his tires prior to the trip (in anticipation for muddy conditions), it only took one ride for Karel to feel that he needed even better tires suited for even muddier conditions. The trails were so slippery and his tires were covered in mud it was as if he was ice skating on his bike. Thankfully he only had one fall and didn't injure himself. 


I decided to stick to the road for my shake out run and just walked a few sections of the end of the course (trail). It was slippery and I didn't have my trail shoes on so I was extra careful. 

On Wednesday, Karel purchased new tires from the expo and installed them himself in our condo. Even though the course was dry on Wednesday, there is a big rain storm coming this weekend (starting tomorrow) so he is happy with his new setup - even though the conditions will make the course extra challenging and his tires will still get super muddy.

On Wednesday morning we went for an ocean swim and around mid day, while Karel and our friend Ross (from Greenville, SC) were biking the course, I went out for a trail run. I ran on Karel's triathlon run course (~6 miles of the 6.5 mile course) which is also part of my 21K run course. The course was clearly marked with red run signs. 

Within the first 1/2 mile, my heart was beating rapidly and my legs were burning. For the next few miles, I felt like I was constantly climbing and climbing and climbing. Even when there was a downhill, he never lasted long enough to recover. To not fully exhaust/damage my legs and to minimize the risk for a fall/injury/niggle, I walked (aka hiked) more than I ran - especially on the more technical sections. Even though the course was "dry" my shoes were still covered in mud and I could feel them getting heavier and heavier as the mud was accumulating under my shoes (I stopped a few times to wipe the mud off with sticks). 


As I marveled in the beauty of this course - a bit Jurassic park like - I could not help but think how challenging, exhausting and difficult this 21K trail run will be. The course map shows just under 2000 feet of elevation that we will experience over all types of terrain. And from what I experienced during my recon run, the hills are super steep and relentless. Even though there was beauty all around me while running, I couldn't help but feel the scream in my legs and my heart beating out of my chest. And while it's warm here, it's not overly hot - just hot enough to remind me that I am on an island. 

While I'm excited and grateful for this trail run experience, I am also very nervous as it's going to be an incredible test of mental strength, resiliency, endurance, strength, stamina and focus. 

Karel is excited for his adventure and wants the most epic race experience possible. With the predicted weather forecast and difficulty of the course, I think he's in for a very memorable Xterra World Championship event. 

Here are some pics from the past few days, exercising in Maui. 







































Hello from Maui, Hawaii!

Trimarni



After seven trips to the big island of Kona for the Ironman World Championship (5x racing, 2x spectating Karel), I now have the incredible opportunity to travel to Maui. This experience is actually another unexpected opportunity that came out of the pandemic.

In the winter of 2021, Karel was really getting into gravel biking. With so many new off-road adventures around our area, he also found himself riding his mountain bike a lot more frequently than in years past. After hearing about Xterra Oak Mountain from Eric Lagerstrom on his TTL (That Triathlon Life) YouTube channel, Karel decided to participate in his first off-road triathlon - where he placed 1st AG (45-49) and 5th overall amateur.  He had so much fun and he was itching for more off-road adventures.

Next came the USA Championship in Snowbasin, Utah in late September (a week after we participated in the IM 70.3 World Championship event in St. George) and now, here we are in Maui for Karel to participate in the Xterra World Championship. Although the participant list is smaller than in years past due to COVID (and the event is being held several weeks later than normal), Karel is really 'stoked' to have this first-time opportunity to participate in the 25th anniversary of this legendary race. Although a trip to Maui is serving as an amazing opportunity for us to escape the colder temps in late November/early December, I'll also be participating in the Xterra World Championship, but in the 21K Trail Run. I race on Saturday and Karel races on Sunday. This will be a true race-cation for us both! 

Travel Day.....
Because Xterra didn't get the green light for holding the event in Maui, Hawaii until a few weeks ago, I waited to book our flights until we knew 100% that the race would happen. Earlier this summer, I had booked our Airbnb and reserved a rental car knowing that I could cancel both of those without being charged. Our flight options were not the best as the flights were either expensive, the seat options were slim or the route options were not ideal. However, after comparing lots of different options, I was able to book a reasonably priced United flight from Charlotte to Denver and then Denver to Maui. We decided to leave for the airport super early on Monday morning to avoid any type of Thanksgiving traffic. 


We left for the airport at 4:15am and arrived to the Charlotte airport around 5:45am. I reserved our parking online which is something that I have never done before. As I was looking up a map for the airport to get familiar with the parking layout, I came across a link for pre-paid parking. For an incredible deal, I was able to reserve 9 days of parking at the hourly parking garage right across from the terminal - no long-term parking shuttle needed! Even though it would cost ~$40 more than long-term parking, that extra cost was worth it as it meant we didn't have to worry about waiting for the shuttle and having to lug our suitcases and Karel's bike case around. Since we were traveling the day after the Thanksgiving holiday weekend, I wanted to minimize any extra possible stressors (or delays) that we could encounter. 

Since we arrived a little over 2 hours before our scheduled flight to Denver, there was no line for checking in our luggage with United. Karel packed his bike case to be 50 lbs so there was no charge for the bike and no charge for our luggage (2 bags each) since we were flying premium cabin (2 free bags each). I've become rather creative with booking our travel so I always weigh all the costs, pros and cons and possible issues to try to ensure a smooth traveling experience for our race-cations. So far, all went smoothly. 

The line for security was somewhat long but we weren't rushed so there were no issues there. We finally boarded our plane around 8am and we were off to Denver. For our ~4 hour flight to Denver, I watched a few shows on my iPad with the free United entertainment app and took a few short naps. Karel purchased Wifi so he could work on Training Peaks. 

When we arrived in Denver, we had a little less than 90 minutes before our next flight. At this point we were a bit hungry so we purchased a delicious early lunch at Garbanzo Fresh Mediterranean. OMG it was so good, Karel and I could not stop yumming. 


We finally boarded our long flight to Maui (~7 hr flight) and waited another 30+ minutes before leaving the runway. We were lucky to get front row seats in the Premium section (just behind First Class) which meant lots of leg room and space to move around. Karel gets extra cranky during long flights (especially when they are really peopley so he was much more relaxed with our two seats at the front of our section. We even had leg rests and two hot meals! 




I watched a few movies and took a few short naps. Although the flight was long, it was nice knowing that it was our final flight before arriving to Maui. The plane was packed and it had a very different vibe compared to our Kona travel for the Ironman World Championship. There's something about sharing a plane with so many triathletes as you can feel all the excited, nervous energy. But nonetheless, we were excited for our first trip to Maui. 

After we landed, we entered the airport (which was covered, not like the outdoor airport in Kona) and couldn't wait to smell the salty flowery air. But first was a 40+ minute wait to show proof of our Hawaii Safe Travel QR code to show proof that we were vaccinated so that we didn't have to do a 10-day quarantine. The line was very long and slow so this was the biggest delay of our trip. But we finally made it through the line and on our way to get our luggage. Next came the short shuttle to pick up our rental car from Budget and finally, a little after 5pm we were finally on the road in Maui to make the ~1 hour drive to our Airbnb. 


The sights and smells were familiar yet different. It's hard to not compare Maui to Kona and to feel like so much is so different. But the more I think about it, the allure of Kona is more about the history of the Ironman World Championship and the beauty, mystery and variety of the elements on the Ironman World Championship course. Maui is not Kona but there is still a lot to be in awe about on this island. 




As we were driving to our Airbnb, we made a quick stop at a beach parking lot to snap a few pics as the sun was setting. We then made a quick stop at the Safeway grocery store (groceries are very expensive here as usual and there is only one Walmart on the island which is by the airport) before arriving at our Airbnb. Because it was very dark when we arrived (~6:30pm) we could only hear the waves crashing in the distance. We were really tired but mustered up a bit of energy for a light meal (Karel made himself a deli meat sandwich and I had yogurt, fruit and granola) before we hitting the bed around 8:30pm. 

It was a long day of travel but it felt so good to finally lay down and get some good sleep. 


As usual, we were up around 3am tossing and turning and eventually Karel got up around 5am and I got up around 5:45am. We started our morning with a cup of coffee (of course, Karel brings his travel espresso machine on every trip whereas I enjoy Nescafe Gold Instant coffee) before spending the next two hours catching up on emails and a bit of work. 

Even though we woke up to rain, we instantly felt that good island energy. 




Kona bound: ALOHA!

Marni Sumbal, MS, RD


A 3am wake-up call (thank you Karel for taking me to the airport so early..I miss you!), 14.5 hours of traveling and 23 hours awake. But a view like this from my balcony....absolutely worth it!

It's all getting real now and I can't believe that in 5 days I will be joining an amazing group of endurance athletes to race 140.6 miles and cross the most incredible finish line.


I had a bag full of food packed for Kona week with some of my favorite eats that have helped me train for my 7th Ironman.
Chia seeds, whey protein, instant coffee (Hawaiian coffee will be purchased in Kona), cinnamon, granola, red and tri colored quinoa, wild rice, banans and apples (consumed in flight), Trimarni trail mix, Kind bars (emergency bars - I didn't eat anything from a package or buy any food during my travel day - all homemade food from my kitchen including an egg, mushroom and cheese whole wheat pita, greek yogurt, peach, PB&J whole wheat pita, celery, edamame, carrots), figs/nut mix. Happy tummy!


From Jax to Atlanta to Phoenix to Kona......I brought my nutrition, race gear (shoes, outfit, etc.) and gadgets with me on the plane in the case that my luggage would get lost (never has it happened but I like to control my controllables and wouldn't like this week to be the first time my luggage got lost). I also bring an empty water bottle (with filter) with me through security and keep filled with my flights. Also, my CEP compression tights saved the day. Typically I wear compression socks but Karel got me the CEP compression tights and they were amazing! I wore them under my Oakley yoga pants. I am not sure if it was my strategy to eat tummy happy food every few hours or the compression and walking around every 90 minutes - 2 hours on the plane but when I got to Kona, I didn't feel like I traveled 14 hours. 


So you could imagine my excitement when I stepped out of the plane and walked through the small outdoor Kona airport for the 3rd time in the past 7 years. Gloria picked me up in our VW Jetta rental car and I was super excited to see her for the very first time! We've been friends for a few years and she has played an instrumental role in my life with sports and career as my sport psychologist but nothing could describe us meeting face to face for the first time.  




After making our 10 mile drive to the town, it was time for me to finally  be reunited with my tri bike after being without her for the past 10 days. Because Karel is not with me this time, I'm so grateful for Tri Bike Transport for their services. No bike box, no parts removed. All I needed was to head to the expo to meet my bike, the mechanic put on my pedals, pumped my tires and I was good to go. 

A 2.5 mile ride with my bike in my run shoes (and helmet) and I met Gloria at our condo Kai Bali. Since I rented our condo from a personal owner, our key was in the lock box and we were in our condo by 4pm Kona time. 
After enjoying the amazing view and unpacking just a bit, we soaked in our view one last time before heading to the local grocery store. 





Food!!!


A delicious easy-to-digest meal to finish off a long day. Omelet with arugula, cheese and salsa with a side of juicy grapes and toasted fresh baguette. 

Stay tuned for more pics, a few giveaways (WED) from my favorite companies and updates via my facebook page and instagram (Trimarni) and Twitter (@Trimarnicoach)
Also - check out @TriathleteDrG (Gloria's Twitter account)