Trimarni Ironman World Championship Athlete Spotlights

 

I'm still feeling the positive energy from this past weekend. 
For the first time in the history, the biggest triathlon stage in Kailua-Kona hosted the first dedicated women’s VinFast IRONMAN World Championship race (the men's race was on September 10th in Nice, France). In a world where women are much less represented in sports media than men, the spotlight exclusively shined on female age group and professional triathletes for the entire Ironman World Championship coverage. And not suprising (because I know how strong and powerful female athletes can be), every athlete who entered the water at the women’s 2023 Ironman World Championship exited before the swim cutoff time and 97% of age-group women who started the race finished it!

When I participated in my first Ironman World Championship in 2007 at the age of 25 years, the event had 1800 participants - and there were just under 500 women! In 2019, for my 5th Ironman World Championship, 663 females finished the race out of 2258 participants. The sport of long distance triathlon has really grown and it is great to see so many more women competing, however there is still work to be done to get more women in the sport. Interestingly, when I did Ironman Austria in 2014, there were 2621 competitors but only 375 women. When I did XTRI Icon, there were 120 participants and only 10 women (all of which finished). Like any sport, representation matters. Having the spotlight only on the women is the biggest way to grow the sport from a female participation perspective. But not just that, having female coaches, female experts, female commentators, female-owned companies also gives credibility to women. Interestingly, almost every professional female athlete has a male coach except Laura Siddal and Lauren Brandon, who are coached by the amazing Julie Dibens, so we still have some work to do in that area. We don't need female experts only at female athletes. They deserve to be at all events to show that women are just as capable as men. 

But I'm not surprised by the stats from the day. I love coaching all genders, but I really love coaching female athletes. Female athletes are primed for success because of a strong work ethic, they are creative, have good time-management skills, are determined and thrive on competition (sometimes with other athletes but often within themselves). Plus, female athletes tend to show better endurance, stamina, resiliency and decision making - which helps in long distance racing. 

But what I think brings out the best in female athletes is women supporting other women. I see our athletes motivating and encouraging one another to own their "athlete" status - even as an amateur who also balances family/career. I see our female athletes inspiring others to set goals, go after big dreams and to never give up. Being involved in a sport like triathlon has show so many female athletes that they are capable of so much more than they ever imagined. And that belief and confidence comes from having people around you that believe in you and that can show you that anything is possible. Female athletes have so much potential and a strong community creates an atmosphere for growth so that every athlete can be the best she/they can be. 

No matter what sport you are in, you deserve to feel heard, supported and part of a community. 

Get to know the Trimarni athletes who recently raced in the Ironman World Championship.

Keep Showing Up - Trimarni Athlete Spotlights

 

"Keep showing up."

You've probably heard the saying that 80% of success in life is just showing up.

What does showing up mean?

Being in the right place at the right time is a key to success. But when you show up consistently, you create more chances that you are in the right place when opportunities appear.

Showing up means being present and consistently appearing for things that matter to you. It means being present by living in the moment. This can be showing up for a family/friend in need, showing up despite having overcome a physical/mental health issue/injury or showing up despite all of the odds against you. Setbacks haven't stopped you because you are dedicated to showing up to life. This has allowed you to recover from obstacles in your path. Because it's better to take the smallest step than take no step at all, keep showing up.

With over 20 Trimarni athletes participating at the Ironman 70.3 World Championship, we would like to introduce you to some of our inspiring athletes and why they "keep showing up."

Athlete spotlight: Christine McKnight - Stretching goals and training hard at 69 years of age

Name: Christine McKnight

Age: 69

City/State: Saratoga Springs, New York

Primary sport: Triathlon 

How many years in the sport: 20 years

What Trimarni services have you used: Nutrition consult, Sweat Testing

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Describe your athletic background and how you discovered your current sport?

I graduated from a smalltown high school in western  Michigan in 1965.  There were no sports for girls back then and  no female athlete role models for young women either.  I  was sedentary until my late 30s, when I then took up running. I quickly discovered that I had a competitive mentality.  I was  xclusively a runner for 12 years, and I raced a lot.  But, as the running injuries mounted, I embraced cross training and  discovered triathlon as a 50 ­year­ old.  Since then, I have completed more than 110 triathlons, from sprints to the Ironman distance.

What keeps you training and racing in your current sport? 

I embrace triathlon as a lifestyle, rather than just a hobby.  Triathlon has given me health and fitness and a wonderful circle of friends, an active lifestyle and a positive outlook on life, that anything is possible.  Among my triathlon friends, I am known to frequently say: "How lucky are we?!?"

What do you do for work?

I am retired from a 35­-year career in wire service  journalism, public relations work, and magazine  publishing.

How does your work life affect training and how do you balance work and training?

Being retired is a huge advantage.  But I'm actually pretty  busy!  I am careful about my volunteer commitments and how I use my time.  As an older athlete, I try to carefully pace myself through my training week, and I pay a lot of  attention to recovery and rest.  I also work two afternoons a week in my local bicycle shop, Blue Sky Bicycles, and I write (freelance) about triathlon for a local publication called  Adirondack Sports and Fitness.
Any tips/tricks as to how to balance work and training?

Keep your life and commitments as simple as possible.  Be  clear about your priorities. Don't be afraid to say "no" to requests if they don't fit into those priorities.

Do you have kids?

My husband Jim and I have two adult children, a son and a daughter, and four granddaughters, ages 7 years to 15  months.

How does having kids affect your training? How do you balance a family and training? 

One of the values my coaching group, T3 Coaching, embraces is "family first." I really buy into that.  Sure, we want to train with dedication, but never at the expense of our families and relationships.

What tips and tricks do you have for other athletes who struggle to balance training with family? 

My son and daughter were in grade school when I took up triathlon. Sometimes I took them with me on a training outing,  sometimes I negotiated a deal with my husband, and sometimes I got a babysitter.  (Here's to babysitters!) As  they got older, they began to participate in runs and triathlons themselves.  But family commitments have always trumped training. 

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

I am so lucky!  My dear, sweet husband Jim is very proud to be married to a triathlete ­­- he often humorously introduces himself as "Christine McKnight's husband."  But major race decisions and annual goals always involve his input.  We are careful to set aside special times with each other, even if it is only a few minutes every day.  We play golf together often (my other passion), and we enjoy going out for a quiet dinner.  Be sure to make your partner feel special each and every day, and thank that special person for being your Sherpa. 

Do you have a recent race result, notable performance or lesson

learned that you'd like to share?

It's important to have stretch goals.  Also, never doubt  yourself ­­and trust your training. That's how I got to the  Ironman World Championships in 2013. At my qualifying race, Eagleman 70.3, I was in last place of eight women in  my age group coming out of the water. Not good!  After the  bike, I was in fifth place, and my run moved me up to third place. Miraculously, I got a roll­down. Good things happen  if you give it a go, compete hard, stay in the moment and don't give up.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1.  Be good to your body.  Place a priority on how you recover, and give yourself plenty of rest.

2.  Keep your life balanced and avoid over commitments.   Pace yourself through the day, the week and the season.

3.  Cultivate your relationships.  Surround yourself with  positive, caring individuals who can help you create an environment in which you can succeed.

How would you define athletic success as it relates to your personal journey? 

For me, it's about just being able to stay healthy and showing up at the starting line, ready to compete. That's a  huge victory even before the race starts.

What's your favorite post-race meal, drink or food?

I really love a smoothie, almost any kind.

What key races do you have planned in 2017?

• Eagleman 70.3 (June 11) - qualified for 70.3 World Championship 
• Ironman Lake Placid (July 23) 
• 70.3 World Championships in Chattanooga (Sept. 9) 
• Stretch goal: Ironman World Championships in Kona,  October (dependent on Lake Placid)

What are your athletic goals for the next 5 years?

To continue competing at the highest level possible, at least through the age of 75. Hopefully, blaze some new trails for older female athletes and set some AG records.

Athlete Spotlight: Bryan & Rebecca Milling - A couple's inspiring story of overcoming the odds with an active lifestyle

Name: Bryan and Rebecca Milling

Age: 42

City/State: Greenville, SC

Primary sport: Triathlon (Bryan),  Running (Rebecca)

How many years in the sport: 6 years

What Trimarni services have you used: Nutrition consult. RETUL. Group training camp. Coaching.

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Describe your athletic background and how you discovered your current sport?

Bryan: I played baseball in elementary school and football in middle school but fell out of organized athletics around the 8th grade. I skateboarded pretty hard after that, but never thought of that as being athletic. In high school, I starting smoking and became an alcoholic in college. It runs in my family so it wasn’t hard to pick up those habits. It became the thing I was “good at”. Party? No problem - I was always the last one standing. Funny how I was still competitive during that time in my life. I drank pretty hard through college and my first few years as a professional. About 20 years ago, a family member had an accident involving alcohol and two people were killed. That was the last day I drank any alcohol. I started working out and running to fill the void. I eventually worked up to a marathon (which sucked), but it was an accomplishment.. A friend sold me a Cannondale CAAD8 so I started riding. Naturally, that led to triathlon. I finished my first sprint and felt like a rockstar. I knew nothing about the sport other than it was big enough to keep me interested in it for a very long time. That’s still true today!

Rebecca: I was diagnosed at birth with congenital heart disease, and had my first heart surgery in 1984, at the age of eight. Because of my heart condition I was restricted in my activities - walking was about the only exercise that I was “allowed” to do. In 2009, my cardiologist told me it was time for my aortic valve to be replaced and with advances in medical technology, it was also revealed that I had an atrial septal defect (or a hole in my heart). I had my aortic valve replaced and the hole repaired in October 14, 2009. I had always felt like I could be more active than I was told so after recovering from open heart surgery I began running. The same weekend I was in the hospital recovering from surgery, the hospital held its annual 5k running race. I was determined to run in the race one day rather than hearing about the race from my hospital bed. My goal was achieved exactly one year later when I proudly ran the 5k (the Hopebuilders 5k) as my first race ever!

What keeps you training and racing in your current sport?

Bryan: I have an addictive personality so I have to do something or I’ll go crazy. Triathlon is a great way to stay healthy and active. It’s so diverse that it keeps me engaged, which is important because if I lose interest, I’m usually gone. I have yet to find anyone who’s mastered all three disciplines so triathlon is the sport that keeps me going, knowing that I can keep getting better.   

Rebecca: I have been unhealthy and healthy.......healthy is much better! I don’t want to take for granted how great I have felt the past seven years since my surgery and I certainly don't want to take for granted all of the doctors and caregivers that helped me get to where I am today.

What do you do for work?
Bryan: I have one of the greatest jobs! I work for OOBE (oo-be), we’re an apparel design firm here in Greenville, SC. We custom make uniforms for companies like Chick-fil-a, Hendrick Automotive Group, and BMW Manufacturing. I oversee half of the company’s business as well as oversee the management of all but one of our accounts. It’s stressful but fun and exciting and allows me the flexibility to get my workouts in. 

Rebecca: I have recently “retired” as a preschool teacher and I am now a stay-at-home mom.

How does your work life affect training and how do you balance work and training?
Bryan: I get up between 4:00-4:30 AM every work day to get my first workout in. If I have a second, I try to do it at lunch. I’m blessed to have the flexibility to do this because it allows me to workout and be productive at work and still have family time when I get home. Travel is tough but I try to stick to the same schedule. There are days when I just can’t get it in and that’s OK. I just try to keep everything in balance and perspective. 

Rebecca: When I was working I was fortunate to work part-time. This allowed me the flexibility I needed to get my workouts in.

Any tips/tricks as to how to balance work and training?

1) Do the tough work in the dark. Getting up early lets you accomplish something before you even leave the house!

 2) Work pays for triathlon so make sure the priorities are in order. Having priorities doesn’t justify skipping workouts, it just means we have to make time to get them done.

Do you have kids?

Yes! Martha (12) and Sam (7). We are very proud of them both - they’re great kids. Martha plays soccer and Sam is in a running club. Sam actually ran 26.2 miles over the course of the school year! This year will also be Martha’s third year of triathlon camp at the YMCA and Sam’s first. They chose to do it on their own and it’s awesome to see them pursue an active lifestyle.

How does having kids affect your training? How do you balance a family and training? 

Bryan: Again, balance and priorities. As I mentioned above, I workout in the dark before anyone gets up. This way, I’m making time on the back-end of the day for the family. I couldn’t do it without Rebecca. While I’m finishing the workout, she’s getting the kids up and ready. Then I take one to school and she takes the other. Divide and conquer! If work smashes my morning and the kids have an activity in the evening, that’s the priority. But I’ll work hard to find time to get something in - something is better than nothing! I do try to involve the kids so if I have a short brick, I’ll ask them to ride a bike beside me. I also try to take them to the pool and we swim together after my workout. We’ll also try to do family bike rides on the trail. It’s never perfect but making the effort is what counts.

Rebecca: As a wife and mom, I not only have to consider my schedule on any given day but the schedules of my family. If getting my workout in on certain days is only going to add stress to our already crazy day, I try to not be too hard on myself if I have to skip a workout here or there. I always tell myself "tomorrow is a new day."

What tips and tricks do you have for other athletes who struggle to balance training with family? 

Bryan: COMMUNICATE! As moms and dads, there are just certain family obligations that we have to commit too and those are not excuses. But for everything else in life, talk with your spouse, talk about your workouts and together, talk about your goals. If Rebecca wants to train for a road race, she comes first so together we make a plan that works for both of us. Do your best to manage life and don’t let life manage you!

Rebecca: If at all possible, get it done first thing in the morning - or as early as you can.
Seems simple, but this helps a lot!

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

Bryan: Rebecca is a special woman. She motivates me just by living. So many people with her condition live life as little as possible out of fear. Rebecca’s not like that. She is active and works extremely hard to live a healthy lifestyle and also to provide for her family. I want to support that and honor her so she always comes first. My advice is try to give more than you take. We try to talk about the year and what we want to do and then try to set expectations so we don’t disappoint one another. We also try to make time for us - alone so that we can stay connected. It’s REALLY hard to do this at this stage in life but we try. I also try to help with things like clean up after supper, help clean the house and other daily things so that she doesn’t have to worry about them. Again, I try to give more than I take. I fail a lot but I try. 

Rebecca: Bryan and I both lead active lives....communication is key. Often, we discuss the day before what our goals are for the next day. We talk about things like what time he needs to leave for work or what time will he be on the bike trainer or what time I'll be leaving for my workout. Although we try to plan the best that we can, its the spur of the moment things in life that we forget to talk about or want to add in that can throw us for a loop.

Do you have a recent race result, notable performance or lesson

learned that you'd like to share?Bryan: Finishing Ironman Wisconsin last year tops the list. Most people don't want to invest into something that takes time and effort - like training for and completing an Ironman triathlon. It requires a lot of time out of life but when you cross that finish line and realize what you’ve accomplished, there’s nothing like that feeling. I remember finding Rebecca and leaning over the railing onto her shoulder and just crying. There were no tears because, well, I’d just finished sweating for 12 hours, but I was so emotional. She invested in me and allowed me to invest into this adventure. It was euphoric and one of the best days of my life.

Rebecca: I had hoped to run the GHS half marathon in February of this year but was not feeling well for several weeks and my training suffered. I am just now gaining my momentum back with my running and thanks to the reminder from my husband, I am focusing on my small daily achievements as I build back rather than focusing on the set back.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?
Bryan:

1. Remember why you started triathlon. Let’s face it, triathletes are a cool bunch of people and are very driven. Enjoy being cool and being driven - two great qualities to have in life!
2. Involve those around you and share the experience with others. Your kids and spouses don’t have to be triathletes but they might enjoy running, biking or swimming. Do active things with them!
3. Be involved and grow the community because it’s a great community! Don’t operate on the fringes but instead, introduce yourself and make friends. Then, introduce your family to their family. The really cool thing about Greenville is the run-bike-swim (not exclusively triathlon) community is very interwoven and it’s awesome!
4. Eat your veggies. Enjoy all food but have some discipline to eat health because it’s very important. Take care of your body/mind, outside of the sport of triathlon.
5. Understand the difference between drive and addiction. One is healthy, the other is not. Make the right sacrifices because you’re driven and moving toward something. Don’t make the wrong sacrifices because you have an addiction. Triathlon is fun but it is not life.

Rebecca:

1. I have learned the importance of paying attention to the seemingly smaller things the last year or so.....stretching, warm-ups, and cool downs have helped me stay injury free. Unfortunately its easy for me to ignore these things when I am feeling good.
2. When I am paying attention to what I am putting in my body (food), my body responds better. This is even helpful for an “exerciser” like me.
3. I am not just an athlete....I am a wife, mom, daughter, sister, friend, etc. Take time for other things in your life and sleep in once in a while.

How would you define athletic success as it relates to your personal journey?
Bryan: Going from being an overweight-cigarette smoking-alcoholic to an Ironman triathlete pretty much defines my success. I’ve been very blessed by God’s grace, not mine but His. I’ve been blessed by with a wonderful wife, great kids, the means and physical ability to play triathlon and enjoy it. It doesn’t get better than what I got it and I just want it to stay this good. 

Rebecca: Athletic success is being able to stay fit and doing something that I enjoy. I am not cut from the same cloth as Bryan and will never have Ironman-sized goals and that's ok. But being able to run 5-6 miles for exercise while enjoy the outdoors, and setting a good example for my children is well worth it!

What's your favorite post-race meal, drink or food?

Bryan: I’m a pizza guy. Black olives, mushrooms, arugula and I’m good. 

Rebecca: Oatmeal with fruit, walnuts, cinnamon and a little maple syrup.

What key races do you have planned in 2017?Bryan: Lake Logan half and Ironman Chattanooga - I can’t wait to race with my Trimarni teammates! 

Rebecca: Ironman Chattanooga - just kidding! But my job for the next few months is to help Bryan achieve that goal. I will likely do some smaller local races and possibly the Spinx half marathon in the fall.

What are your athletic goals for the next 5 years?
Bryan: I'll be real honest - I can’t really think that far. I’m enjoying my new road bike and I'll be doing Hincapie’s Grand Fondo in October. Who knows where that may lead but maybe some bike racing. I also want to take the family on a race-cation, maybe Texas (Martha was born in Austin) or Hawaii.

Anything else?
Rebecca: I support a wonderful organization called The Ironheart Foundation. It has been so beneficial for me to have the support and to learn from other cardiac athletes. You can also watch their documentary “Flatline to Finishline” on Amazon prime and follow cardiac athletes as they set goals to compete in Ironman Arizona. Very inspiring!

 From Ironheart Foundation “We use physical movement and sport to transform, empower and positively impact lives that have been affected by heart disease.”

Athlete Spotlight: Laura Rellihan - Competing in the most important event of her life (PLEASE READ)

Each week we feature an athlete on our Trimarni blog in order to connect the multisport community, while using this spotlight as a way to motivate and inspire others to pursue athletic goals. This week is no different as Laura is an inspiring individual who has always lead an active and healthy lifestyle. As my very first friend after moving to Jacksonville, FL in 2008, Laura and I quickly connected. Funny enough, we were both wearing fruit/vegetable-themed shirts when we met at the pool - obviously we were destined to be close friends! We shared a similar love for swimming, healthy eating (she is also a Registered Dietitian) and pursuing our own nutrition businesses. Also, our dogs were best buds.

Knowing that Laura has battled Lupus Nephritis for the last 20 years, I was always inspired by her strength and determination and for her no-excuse attitude, no matter what came her way.

Recently, Laura was diagnosed with Stage 4 metastatic, non-smoker lung cancer that has spread to her spine, liver, right hip and brain. This news has been devastating to everyone who knows Laura but you would never guess that Laura is going through this battle with her body as she is so strong willed, positive, selfless and caring.

Laura recently began radiation on Thursday (5/4) for the 4 small lesions found on her brain. Since her cancer is EGFR mutated driven, she will be taking a targeted drug called Tarceva (instead of traditional chemo) at the completion of radiation. While this spotlight is only a snapshot of Laura's inspiring life, please consider helping out my dear friend Laura (and her family) with a donation (link on the bottom of this page). 

Name: Laura Rellihan

Age: 35

City/State: Jacksonville, FL

Primary sport: Swimming

How many years in the sport: 25+ years

What Trimarni services have you used: Triathlon training plan, long-time friend

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Describe your athletic background and how you discovered your current sport?

I wanted to learn a sport that none of my brothers or sisters did....so I picked swimming!

What keeps you training and racing in your current sport? 

I love the feel of the water and the "silence" that it provides from the stresses of the world. Swimming drowns out and is the white noise that relaxes me the most.

What do you do for work?

Registered dietitian, business owner (Back To Balance), recent author (The Lupus Diet Plan) and mom/wife.

How does your work life affect training and how do you balance work and training?

It is so important for me to continue swimming as a way to stay in shape. I spent many years training for triathlons but after adopting our two sons over the past 6 years, I now focus mostly on swimming and any activity to stay in good health. I want to practice what I preach and exercise is very important as it gives me strength and it helps me stay in balance. It's a priority in my life, similar to work, personal life and my health.

Any tips/tricks as to how to balance work and training?

Make it part of your routine. Add it to your calendar, pick the time that works best for your schedule and make it a habit.

Do you have kids?
Noah is 16 months and Liam is 6 years old.

How does having kids affect your training? How do you balance it all?

I make sure to join a gym where child care is available. I usually go to the gym when they are in school so that it doesn't affect my family life. Sure, I have days when something comes up (a kid is sick) so then I become flexible and instead, just go for a walk.

What tips and tricks do you have for other athletes who struggle to balance training with family?

Incorporate your kids into your exercise routine. Do you YouTube videos with them and engage them in exercise. Invest in a babysitter during the times that you want to do your longer workouts and consider investing into tools that will help you complete your workouts, such as a jogging stroller.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

Communication! Communicate your goals with loved ones, from the beginning - especially if you have kids. Whenever you can, find an activity that you both like and make it part of your training plan.

Do you have a recent story that you'd like to share?

I was recently training for a 7-mile swim and noticed a big change in my breathing capacity and strength. I also started to get significant hip pain.I went to see an orthopedic doctor who gave me an x-ray and ruled out osteoarthritis since I am only 35 (I have been on prednisone since I was 15 years old due to Lupus). It was about 2 months ago that I went from swimming 3000 yards to only 2 laps at a time because I was getting short of breath. I found this very odd that my energy level would decline that quickly. I laid off the swimming some but slowly noticed I couldn't walk or run without getting short of breath. My blood pressure also started to go up drastically which I have never had trouble with (thanks to my amazing diet) and this also caused me to have migraines. The doctors got my blood pressure under control but then the week before Easter, I went into have an echocardiogram which showed about 2.5 liters of fluid in my lung. I admitted myself to ER to get fluid drained and kept telling the doctors I'm just here for a "Pleural effusion so please just drain it so I can go home." Meanwhile they order an X-ray of my chest and CT of my chest and found that I had a mass in my left lung. As athletes, it's easy to ignore signs that something may be wrong with your body. Always pay attention to what's not normal and if you are concerned, see a doctor. 

 

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

Listen to your body and rest when you need to rest. Eat and hydrate well and surround yourself with close friends who support you.

How would you define athletic success as it relates to your personal journey?

I am proud of my past days as a triathlete! It was amazing to see how I could still perform with my body, even with all that I have been through with the lupus. I never thought I would one day finish a half ironman, especially when I spent most of my high school sick due to Lupus. I hope that I can say the same thing that when I beat lung cancer, I will be able to participate in more athletic events with my body!

What's your favorite post-race meal, drink or food?
Burger and sweet potatoes fries. YUM!

                                   

What are your goals for the next 5 years?

To beat lung cancer and enjoy every moment that I can in life! After finding out on April 28th that I have the type of lung cancer that is EGFR mutated driven, there are several targeted therapies out there for me. This is great because I won't have to do chemo and I will beat this cancer! There is a chance that I am eligible for a phase III clinical trial that is going on across the US and can be done right here in Duval county, in Jacksonville.

I've had a lot of people ask how I stay so positive and strong. I am weak at times, I cry at times, I am scared at times...and that's ok! Because when I fall short I can rely on Him to take it away. Every time I ask Him to carry my cross, He takes it away. He is my anxiety pill! You truly have to believe that He can take it away and He will! 

"Sadly, we forget that God has given us a backup plan, and so get into the habit of thinking we must rely on our own resources or on other people who may let us down when we need them. Today we stop and start trusting again. We remember that God has “co-signed” for us, and he has written his name on the contract with the blood of his Son."

 
Anything else? 

Keep fighting 💪🏻for whatever you are facing!

So much has changed since I was first diagnosed. When I went for my brain MRI, they found some small leasions (6-9mm) that were not seen on previous MRI in February so they realize how much faster my cancer cells are going and that is why I needed to start radiation on my brain as soon as possible. I will lose my hair from radiation but that's happened before and I can rock the boho scarves and cute hats. 

Patrick (my husband) and I want to continue to thank everyone for the prayers, child support, meals, reaching out to us and gifts. I think I made a few people cry tears of joy and relief from this generosity we have been shown.  It is hard for us to accept this kind of generosity at times and we often let pride get in our way. We have never had to worry too much about finances since we both worked but since I can't work now we sincerely appreciate it and nothing will go unnoticed. 

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Both Laura and Pat are hardworking business owners and Pat’s work as a specialist in live event production keeps him traveling 2-3 weeks out of every month. The main goal of the donations is to keep Pat by Laura’s side and with their boys as much possible over the next several months. This will help Laura through her treatments and will provide some financial relief from impending medical expenses. While Pat and Laura were hesitant to accept donations due to their selfless nature, raising funds for them will aid in their quality of life over the next several months.  Thank you in advance for your support!
Your generosity, prayers, and positivity are extremely appreciated! 

Donate here to help Laura and her family. 

Read more here about Laura's fight with cancer on her CaringBridge page.

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                                                 Love you Laura! Keep fighting hard!!


You are welcome to share this post or donation page with others. 

Athlete Spotlight: Kara Diamond-Husman: Leadville 100 Trail run finisher, now pacing through life with a Type 1 Diabetic daughter.

Name: Kara Diamond-Husman

Age: 39

City/State: Denver, CO

Primary sport: Running

How many years in the sport: 12 years

What Trimarni services have you used: Training plan

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Describe your athletic background and how you discovered your current sport?

I was a competitive tennis player growing up. My parents were against me partaking in any running activities, even if it was required in a team sport. They would write notes to excuse me so that I wouldn't run. My parents believed that running would causes eating disorders in girls.

My urge to run began in 2005 when I was 20 weeks pregnant and on bed-rest. I was in the midst of a complicated pregnancy with twins and was either laid up on the couch in our Wash Park home or I was at the hospital, under close watch. When I was at home, I would watch people through my house window as they ran by to do a few laps in the park. During that time, I decided I wanted to run my first marathon once our twins were born. While my husband and I did quite a bit of hiking in the high country, I never was a “runner” and I never competed in a race. Six months after our twins were born I ran my first half marathon, the Boulder Backroads Half. I loved it! I loved the energy I felt from running a race. Six months later, in 2006, I signed up for the inaugural year of the Colfax Marathon. I amazed myself by placing third in my age group and qualifying for Boston. My journey of traveling to marathons and seeing new cities began. After running Boston and then New York, I was completely hooked. I found running to be extremely invigorating, I loved the positive energy of the race environment and it helped build my self-confidence.

What keeps you training and racing in your current sport?
Over the next couple of years, I ran many marathons and half marathons around the country, often placing in the top three of my age group. In 2012, I was named one of Colorado’s fastest marathon runners in Colorado Runner Magazine. Then in 2012, I raced my first Ironman race, Ironman Arizona.The day was so unbelievable and so emotional. It was everything I thought it would and could be. I loved the entire race atmosphere and loved all the encouraging people around me – including my family who flew out to support me. Crossing that finish line was like nothing I’ve ever felt before. Those six words, “Kara Diamond-Husmann, You, Are, An, Ironman,” will always be with me. My life was changed forever.

My Ironman Journey continued with Ironman Mount Tremblant in 2013, Ironman Boulder 2014 (Kona Qualified), Ironman Kona World Championships 2014, and Ironman Wisconsin 2015. However, recently, one of my daughters was diagnosed with type 1 diabetes. After this diagnosis I needed to be on call for her at all times of the day. I stopped going to the pool and I have not been back on my road bike. When I have free time, I enjoy doing things I love and that is RUNNING! As my passion for running was growing exponentially, I felt an urge to share this passion with others. Shortly after my running career began, I heard of a program called Girls on the Run, a national organization that teaches 8 to 13 year old girls self-respect, confidence, and healthy lifestyles through running. I immediately knew that I wanted to be part of this organization.  I could integrate my love for teaching young kids (I am a former teacher) with my love for running and help build self-confidence in girls. I’ve been a coach and site director for Girls on the Run since 2006 and brought the program to my own children’s school in 2010. The Girls on the Run program ends each year with the girls completing a 5K run at an organized race event. It is very rewarding being an inspiration to all the young girls that I get to work with. And, watching all the young girls cross that finish line with a sparkle in their eye, an uncontrollable smile on their face, and an “I can do it” attitude is so inspiring to me.

What do you do for work?

GOTHR coach and Type 1 Diabetes mom.

How does your work life affect training and how do you balance work and training?

My 12 year old daughter has Type 1 Diabetes. Type 1 Diabetes is 7 days a week 24 hours a day for 365 days. It never sleeps and it never has a vacation! I have not slept a night since her diagnosis 20 months ago. I carry my phone with me on the trails and monitor her blood sugar while on runs. My runs are often interrupted with phone calls from school about her high or low blood sugars and I talk them through it from my runs. Thank goodness for technology.

Any tips/tricks as to how to balance work and training?

Not let work get in the way of training. Booking your workouts as appointments with yourself. or with training partners.

Do you have kids?
Twin 12-year old girls. 

How does having kids affect your training? How do you balance it all?

My daughters are my biggest cheerleaders! I train after I drop them off at school during the week. On weekends in the summer, they hike 14ers with me and in the winter, they telemark ski with me. They run at night with me and we decorate ourselves in cool flashing lights and call ourselves "FIREFLIES."

What tips and tricks do you have for other athletes who struggle to balance training with family? 

Incorporate your kids into your training. 

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

My husband and I both race, so he trains early in the morning and on some nights after work. We are lucky that my parents live near us so we can drop our girls off at their house and have dates on the trails (it's our HAPPY PLACE!!!)

Do you have a recent race result, notable performance or lesson

learned that you'd like to share?
I always wanted to run 100 miles and in the Emergency Room, at Hailey's diagnosis, it was then that I decided to run the Leadville 100 to raise money for Type 1 Diabetes. I raced Leadville 100 Trail Run August 20, 2016 to raise money for the Juvenile Diabetes Research Foundation. I had 30 hours to complete the 100 mile trail race in the Collegiate Peaks of Colorado with almost 18,000 feet of climbing. I finished in 29 hours 59 minutes and 50 seconds. I was the last finisher to get in at the 30 hour mark and only 50% of racers finished in 30 hours! And I raised $16,776.20 for JDRF!

 

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1. Set a goal.
2. Always have fun with training.
3. Include your family members in your training.

How would you define athletic success as it relates to your personal journey?

Setting a goal that you are committed to and stay determined until you conquer it! "I will not quit and I will not give in until I reach the END!" is my motto. Keep putting one foot in front of the other until the end.

What's your favorite post-race meal, drink or food?
Frozen yogurt with sprinkles and a 7-11 coffee.

                                           

What key races do you have planned in 2017?

I just completed the Boston Marathon. I will be racing the Run Rabbit 100 in Steamboat, Colorado in September.

What are your athletic goals for the next 5 years?
Running the Boston Marathon every year and running Ultra races, in exciting new places.
Anything else? 

During training, I learn more about myself than I ever know. The long training runs give you plenty of time for self introspection. Training has taught me discipline, time management, and mental toughness. It has also built my self confidence and has made many of life’s big “obstacles” seem not so big any more. Training is very difficult at times, but I love every minute of it. I feel so alive. And, I make a lot of new friends on the way who have the same goal orientated attitude and zest for life as I do.
You can follow Kara on social media: 
Instagram @ karamarathoner

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Athlete Spotlight: Katja Reed Lackey - Art teacher conquering fears and chasing goals - always with a smile.

Name: Katja Reed Lackey

Age: 50

City/State: Dover, Delaware

Primary sport: Triathlon

How many years in the sport: 6 years, my first Tri was June 2011, almost 6 years

What Trimarni services have you used: RETUL, training plan, coaching

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Describe your athletic background and how you discovered your current sport?

I was an active child and continued being active as I got older, playing 3 varsity sports in HS and I was on the ski team. I played volleyball in college for 2 years. After college and in my early married years, I was not very active. After the birth of my twins I needed an outlet and to get my body back in shape. Running was the logical release. I built from 5ks to marathons, all the while I was fascinated with Ironman Triathlon. I just loved the idea of a multi-sport event. I rode my bike and biked a 50 miler and loved the idea of long rides. I signed up to swim at the local Y and soon all the basics led me to my first race....a sprint Triathlon. I was hooked!! I volunteered for Eagleman 70.3 and was impressed with the distance and the dedication - the distance scared me but I needed that goal!

What keeps you training and racing in your current sport?

I am inspired by the variety of multi-sport. I need the constant change of sport and focus. There is so much to learn about each discipline and I love to learn what my body can do at the race venue, based on the race distance There is a lot of growing through the sport. All the variables keep me motivated. Plus the age groupers running with the pros is so thrilling.

What do you do for work?

I am an art teacher that is hired in the schools to work with children with disabilities. The children range from 2-15 yrs and are afflicted with lots of disabilities. I am also working with adults with Alzheimer's and dementia.

How does your work life affect training and how do you balance work and training?I am inspired by my students and how they deal with severe physical and psychological disabilities. I am also reminded that I GET to swim and bike and run! The release of exercise feels so good when I hit my workouts before I hit the classroom. I travel to many schools and I need the stamina - triathlon training provides that for me.

Any tips/tricks as to how to balance work and training?

I am early riser! I set my alarm for 4:44 =am and usual start my first workout at about 5:30am. I do like to have at least one workout in the week to meet a friend. That friend keeps me accountable and keeps the workout fun!! Fun in life is balance!

Do you have kids?Yes! I have twins! A boy and a girl, both in college.

How does having kids affect your training? How do you balance it all?

My children have always motivated me to be a better person. I try to lead by example . My step into Ironman was purposely organized and planned so that I had a goal while my twins headed off to college so that I could handle the "empty nest" feeling. I am so grateful for the goal and the joy of crossing the finish line and surviving the 140.6 mile distance...and my kids freshman year of college! That big goal brought me back to myself!

What tips and tricks do you have for other athletes who struggle to balance training with family? 

My kids have gone open water swimming with me (or paddling the SUP), they have been on bikes while I ran and did core work with me. These are the moments that give me the fuel for the long solo training or racing day.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?
My husband is wonderful! We are celebrating our 28th year together! He supports me and encourages me to do triathlon. He and I will run 1/2 marathon events together and he will bike with me during my longer workouts when I ride in my easier zones. He is a pilot and he is gone 3-4 days a week so I make those days long, if possible as I like to train harder and longer when he is away. If I need to complete a long day of training with him in town, I will get up early and knock out 50% while he sleeps and then when he wakes up, he may join me for the rest.

Do you have a recent race result, notable performance or lesson

learned that you'd like to share?
I raced the Watermans Tri in Oct as a late season race (thanks to the push from coach Marni) She reminded me that I had fitness and confidence from completing my Ironman in August (IM Mont Tremblant). She gave me a lot of confidence going into that race and I raced really well and was first in my AG and I PR'd! I would not have raced at all because I thought my season was complete after the big Ironman distance, but she was right. I had the fitness, confidence and race mentality to do well. Triathlon is a true metaphor for life...so so many lessons learned about yourself that help you grow throughout life!

  

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1. Remind yourself of the "why." 
2. Smile and be joyful.
3. Power nap. 
4. Trust the plan (following a plan works). 
5. Have a mantra that is simple so that you can repeat it over and over on race day. 
6. As my body ages I do more stretching and yoga than ever before. 
7. Thank your body!

How would you define athletic success as it relates to your personal journey?

My athletic success is crossing the finish line of my first 140.6 with a smile on my face and healthy body (October 2014) That Ironman journey gave me the belief that I can plan, train and succeed in a long distance triathlon. Goal setting and overcoming obstacles is the life lesson you gleam. I also saw, this year, that I do have fears but I can push through them and I can win on the other side of the fear! And that fact is so AWESOME- overcoming my fears and chasing my goals keeps me smiling and looking for more multi-sport events! I'm so grateful for triathlon!

What's your favorite post-race meal, drink or food?

Ice cold " Blue Moon" beer in a frosted mug!

What key races do you have planned in 2017?
Rockhall triathlon, MD International tri, Trimarni Camp, and Ironman Atlantic City 70.3

What are your athletic goals for the next 5 years?
I want to stay fit and healthy in my 50s so I plan to continue to race in triathlons. This sport is fun and challenging. I also want to knock some time off of my 70.3 and olympic distance events over the next few years, and race in a few different locations.

Anything else? 

I recommend getting a coach, attending a tri camp and joining a team! The inspiration and motivation is huge when you feel part of a group. Attending the Trimarni triathlon camp was also a game changer for me. It was very intense (took me out of my comfort zone) but it gave me time and supreme focus on the sport. You also bond with other triathletes/teammates and coaches. I grew so much in all three disciplines and that confidence was essential prior to my big race in Mont Tremblant. 

You can follow Katja on social media: 
Instagram and Twitter @ Katjasart

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Athlete spotlight: Elizabeth Kenny: Police Chief inspiring her daughters to always "tri" hard and never give up.

Name: Elizabeth Kenny

Age: 48 years old

City/State: Saint Johns, Florida

Primary sport: Running and triathlon

How many years in the sport: 9 years

What Trimarni services have you used: RETUL, training plan, nutrition consult, coaching

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Describe your athletic background and how you discovered your current sport?

I have been an athlete all my life. I grew up participating in team sports like basketball, volleyball, and softball. I played basketball in college and then I coached high school level basketball for 5 years. I always ran to stay in cardio-shape for other sports, so once my basketball days came to an end, it was an easy transition to become more serious about running. I started with local 5k's and then progressed up to marathons. At the age of 39 I had a neighbor talk me into entering my first sprint triathlon. I had never done organized swimming or been on a fancy bike but I figured, why not? I'm always up for a new challenge and experience! I talked another friend into allowing me to borrow a bike (which was too big), but it had two wheels and meet my basic needs at the time. For the first few times at the pool, I would inevitably pop myself in the face while putting my swim cap on - I was a fun site to see! But I showed up on race morning ready to give it a go. To say I got hooked right away is an understatement. I have since completed 3 Ironmans, 7 Half Ironmans, and several Olympic and Sprint triathlon races.

What keeps you training and racing in your current sport?

I keep training because my body, mind, heart and soul crave the entire experience. It is a part of who I am and what I want to be. Not only is it the satisfaction of pushing the body to a certain limit and realizing that you are more than who you thought you were, but the other athletes and spectators involved in endurance sports are a special breed. We have a uniqueness that is so inviting and attractive to anyone introduced to the sport. It is the one sport that welcomes every level of athlete to participant with open arms. What other sport has as many, if not more, fans for the last athlete that crosses the finish line last compared to the winning athlete? With this atmosphere, in some special way, we all become family and build strong friendships that last beyond swimming, biking, and running. So I train and race not only for myself and my teenage girls but for all the others that I have met in my journey in the sport of triathlon.

What do you do for work?

Police Chief for Jacksonville Sheriff's Office

How does your work life affect training and how do you balance work and training?
Now that I am permanent M-F, my work schedule does not interfere with training like it used to. There are times when there are emergencies, such as in the hurricane season or unscheduled meetings that pop up, which require me to pull long shifts for several days in a row, which kept me from training. This happened a lot in the past. It was hard when I was on shift work, with hours at night, because there were days when I just did not want to train. But now I find that as long as I make a schedule, stick too it, and am flexible with emergencies (without stressing), I tend to balance my life and training pretty well.

Any tips/tricks as to how to balance work and training?

Allow yourself flexibility. Make a schedule and be dedicated to it, but know that there will be days when you have to adjust. Be honest with yourself and your training progress. Don't make goals that you are not ready for in your development. Be willing to change goals if life happens.

Do you have kids?2 teenage girls (Blake and Peyton)

How does having kids affect your training? How do you balance it all?

My kids schedule affects my training more than my work schedule. I have two active teenagers that participate in sports. They have practice 4x a week and travel every weekend. This calls for early morning training sessions and indoor trainer rides. Again, the balance comes with a set schedule and being flexible if something important comes up.

What tips and tricks do you have for other athletes who struggle to balance training with family? 

First the schedule. That goes for all of family activities, as well as your own. But most importantly, remember that you need time for yourself. Do not feel guilty about taking time out of your day to train and to make yourself better/healthier. When you feel better about yourself, you are able to help your children and family feel better about themselves. I want to be a positive role model for my girls. I want them to see that I can set goals and work hard for them.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?
I am not married but in a relationship. Be honest with your partner about your goals. Take them and their needs into consideration when you make your schedule and the races you enter. Even during the key parts of your race season, do not forget to take time for them. I would encourage athletes to have their partner be a part of the journey so that they do not feel like an outsider.

  

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

• Consistency
• Rest
• Don't put too much pressure on yourself.
• Don't worry about other peoples goals. Define your own goals.
• Have fun!

How would you define athletic success as it relates to your personal journey?

Athletic success to me is not quitting!!! Actually quitting is NOT an option! Life happens and roadblocks get in our way at times, but never give up. Even if you have to adjust your goals, DO NOT QUIT!

What's your favorite post-race meal, drink or food?

Post race I really like to treat myself to a Yuengling Light beer.

What key races do you have planned in 2017?
Currently I am only registered for Augusta 70.3 this year. I just had shoulder surgery at the end of March so my race calendar will depend on my recovery.

What are your athletic goals for the next 5 years?-1st goal is to focus on recovery from shoulder surgery in a smart but aggressive way. Included in this goal is to get stronger and more fit.
 -2nd goal is to compete in and finish another full Ironman - not certain of the race venue. -3rd goal is to reach out get as many new athletes, of all ages, involved in the sport of triathlon.
-4th goal is qualify for World's at the 70.3 and/or 140.6 distance.

You can follow Elizabeth on social media: Facebook @ Elizabeth Kenny
Instagram @ ewkenny
Twitter @ ewkenny7059

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Athlete Spotlight: Kristin Gustafson: Inspiring 2x IM Kona qualifying athlete, recently diagnosed with MS

Name: Kristin Gustafson

Age: 39

City/State: Mankato, MN.

Primary sport: Triathlon

How many years in the sport: 6 years

What Trimarni services have you used: Nutrition consult, coaching

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Describe your athletic background and how you discovered your current sport?

I was always competitive growing up playing tennis and basketball in high school. I tried playing tennis in college until my third knee surgery changed those plans. Any type of lateral movement makes me scared so I decided to find other activities where I only had to go straight. After college, I missed being competitive so I decided to start running. I started with a 10k and quickly moved onto doing marathons. After doing 20+ marathons, I felt like it was time to try something new. My very first triathlon was a half Ironman in July 2011 and the rest is history!

What keeps you training and racing in your current sport?

There is nothing more satisfying than signing up for a race, putting a 100% into training, being dedicated every day to becoming a better athlete, and then finishing it all off with completing the race distance. I was recently diagnosed with MS (Multiple Sclerosis) this past year so now, more than ever before, everyday I appreciate what my body allows me to do, especially when I can get a good workout in. You never know how good you have it until you can no longer do what you love to do with your body anymore.

What do you do for work?

I am a manager for a program called Real Appeal. I manage coaches who work with both healthy and overweight individuals. Obesity is definitely an epidemic in our society. I work for a great company who is trying to change lives for the better.

How does your work life affect training and how do you balance work and training?This can be tough at times with working long hours, but it is all about planning out the week. I am constantly looking at my training schedule to know what days I need to get to the pool or when to get those long workouts in. I love my sleep and love sleeping in, but I get up early every morning to get all my workouts in. Kid activities and family time take up all our nighttime hours so I try my best to get everything done when the kids are still sleeping in the mornings.

Any tips/tricks as to how to balance work and training?

Plan out your week as best as you can. Start your day early so you can get the workout in so work or family obligations don’t get in your way. Get everything organized the night before so you are ready for tomorrow; have your clothes out, know the purpose of the workout, have meals prepped for the day, and all your work things ready so that everything runs smoothly and you can still get everything in.

Do you have kids?I have two boys and a dog. Logan – 13, Lucas – 9, and our dog Cyrus!

How does having kids affect your training? How do you balance it all?

My kids are definitely busy between all their sports and social activities. I definitely feel like a taxi driver most of the time these days. This is definitely another reason why I do all my workouts in the morning. Once my work is done, I am off driving the kids around. It is great for me because they love being active so I am definitely not complaining.

What tips and tricks do you have for other athletes who struggle to balance training with family? 

Since my kids are doing their own team sports now, I need to get in my training when they are sleeping. I am pretty lucky that they like to sleep in on the weekends. This works well in the summer when my training volume increases. I can get in a 4 to 5 hour workout before they even get up in the morning! I also encourage parents to encourage them to get involved in the sport of triathlon. My kids are now doing 5ks and triathlons. We make a weekend out of it so they get excited to stay in a hotel and participate in the race.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?My husband is amazing. He is just as active as I am so we have our schedules down pretty good. He might do a small workout in the morning and then he takes the kids to school so I can finish up my workouts. He then does his bigger workouts right after work when I am picking up the kids from their activities. It works out perfectly with my workouts in the morning and his in the afternoon. I am definitely lucky to have the support of my kids and husband so that I can live a healthy and active lifestyle.

Do you have a recent race result, notable performance or lesson

learned that you'd like to share?There are actually three races that come to mind.
1. 2015 Ironman Boulder was amazing because I qualified for my first Kona. It was a long shot with the heat and altitude, but I was ecstatic to get that Kona spot. 2. Obviously, the 2015 Ironman World Championships has to go on this list. Just the whole experience of being part of the race and being on the race venue is something that I will never forget.

3. 2016 Ironman Wisconsin probably tops the list. I was recently diagnosed with MS and I had no idea if I would even be able to race that weekend. I had just gone through a round of infusions that put me in the cardiology unit just two weeks before the race. The doctors did every test possible to make sure I was safe to race that day. I can’t thank my body enough to let me have an amazing race and to earn another Kona spot (even though I didn’t take it).

  

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1. Don’t take your health for granted. You never know what your future looks like and one day, you may not be able to race or be as active as you would like to be. Appreciate what you can do, when you can do it.  There are so many other people in this world who can’t be active because of health issues or injuries, so enjoy your workouts and pushing your own limits.
2. Take good care of your body with exercise, eating right, decreasing stress, and getting enough rest. These are all things that I am still working on, especially with the stress and rest.
3. Find other members in your community to connect with, who love the same activities as you. I am so lucky to have such amazing friends who love to run. There is nothing better than a long run with my running group!
4. Find a coach who you can trust. I can’t express how much Marni and Karel have helped me as an athlete, especially with my recent MS diagnosis. They have found a way to keep me safely training and racing so that MS doesn't get the best of me. Marni has literally changed my life since I started working with her on my diet. My gut is much happier and my body is so much healthier. Both Marni and Karel have so much knowledge that I am lucky to have such great mentors and coaches. 

How would you define athletic success as it relates to your personal journey?

My idea of athletic success has changed over the past year. When you have no health issues or injuries, it is all about how fast you can go, how hard you can push and how much you can improve with each race. Now, after being diagnosed with MS, it is all about how I can get to each race, in good health, so I can actually race. I am a pretty competitive person so this has been a hard adjustment for me and something that I am still working on. I am still striving and working towards doing both…getting to race day healthy and being competitive!

What's your favorite post-race meal, drink or food?

I usually have to wait a few hours until I can eat after a race. In the past, it was a cold Diet Mountain Dew right after the race though. I have recently given up drinking pop, so it will now be a cold beer and something salty - that will hit the spot!

What key races do you have planned in 2017?

I have a few triathlons on the schedule this year, including Ironman Chattanooga, but honestly, I am taking it week-by-week with my training. I am still trying to figure everything out with my body as I have to take shots 3x/week to stop the progression of MS, I receive infusions once a month to help with the MS symptoms, I take daily supplements, and I am constantly working on my healthy diet. Thank goodness for my coaches, Marni and Karel, to help me with my journey this year so that I can hopefully get to all my races this summer!

What are your athletic goals for the next 5 years?I truthfully can’t answer that right now. This past year definitely threw many challenges at me, that I did not expect or plan for. My biggest goal this year is to be healthy and happy. I want to show others that when life throws you a curve ball, you have to keep fighting. No excuses!! Anything else? 

Two things come to mind:
1. Remember to enjoy the process of training. It should never be a chore to do what you love to do with your body.
2. Thank your body for how hard you can push it each day and each week. Take your rest days, get a massage, sleep in, relax with the kids or your significant other, and eat some really good food and drink some cocktails!!
You can follow Kristin on social media: Facebook @ Kristin Gustafson
Instagram @ Kristin_gustafson

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Athlete Spotlight: Lisa Comer - Putting the puzzle pieces together with family, sport and life.

Name: Lisa Comer

Age: 45 

City/State: Corning, NY

Primary sport: Triathlon

How many years in the sport: 9 years

What Trimarni services have you used: Nutrition consult, training plan, one-on-one coaching, group training camp

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Describe your athletic background and how you discovered your current sport?

I grew up playing softball and swimming. When I graduated high school, I was a little burned out on sports. I took a long break from sports through college and several years beyond. After getting married and having my son, I started running in late 2006 as a way to get back in shape but, also to have a little quiet time. I started with a goal of wanting to run a whole 5K without walking any of it. I started training with 5 minutes of running and 1 minute of walking with my sister, sometimes encouraging and sometimes pushing me as needed. From there, I set my sights on and completed a half-marathon. After I had my daughter in 2008, I set another goal to complete the Wineglass Marathon. In early 2009, I found myself searching for a new challenge. Along with trying to qualify for the Boston Marathon, I decided to try a triathlon. I found a local sprint race, the Keuka Lake Triathlon, bought a bike and a book about training, and got to work. Three months later, I completed my 1st sprint race and was hooked on triathlon!

What keeps you training and racing in your current sport?
When I started running, it was for the quiet time. I often joked that no one could ask anything of me unless they were willing to chase me. I quickly realized that I loved the challenge. Now, I keep training and racing because I have developed a passion for triathlon. I want to continue to challenge myself. I love that into my 40's, I continue to push my limits and still think I have more to gain and learn both as a person and as an athlete. I have also met some great friends along the way. They make the training and racing very fun. They push me to be a better athlete and person. Along the way, I hope I have done the same for them. Triathlon also allows me to be a good example for my children and my students because it is a way for me to be healthy and active. I hope they see that being active is something that is important and rewarding but also challenging and fun.

What do you do for work?

I am an elementary teacher, currently teaching 3rd grade.

How does your work life affect training and how do you balance work and training?
Teaching is both physically and emotionally demanding. It can sometimes be tough to gather the physical/mental energy for a workout after teaching all day. I know I will feel better once I'm done with the workout so I tell myself to just get started and to see how I feel. Once I get started, I can put the day aside and just focus on my workout. After I'm done, I always feel better. I balance work and training by planning out my week ahead of time. I can usually follow the schedule I've made but sometimes things come up, like something unexpected happens at work and that has to take precedence. When this happens, I first think about how I can rearrange my available time and if that can't happen, I think about how I can adjust my workout to make the most of a situation. If neither of those can happen, I just let the workout go and move on with my day.

Any tips/tricks as to how to balance work and training?

On Thursdays, I make sure my teaching plans for the next week are ready and everything is prepped. On Saturday or Sunday, I sit down with my family calendar and training schedule, and make a tentative plan for how everything will fit into the day. This way, I have an idea of how my training will fit best into each day but I can also minimize the impact on my family time. I like to think about it like putting together a jigsaw puzzle. Each piece has it's place on the calendar puzzle. Sometimes, I run while my son is at soccer or swim while my daughter is at dance. I know the purpose of each workout in advance and how each workout fits into the weekly schedule. This helps me so that if I need to adjust the workout in some way due to life, I can adjust without feeling overwhelmed. When this happens, I don't stress over what I can't accomplish. I do the work when I can do, always enjoy it while I'm doing it and move on.  

I also spend a few hours on Sunday meal planning. I plan the meals on a chalkboard in my kitchen and then I make my shopping list and shop accordingly. I prep as much as I can ahead of time, including snacks and lunches. I am very blessed to have a husband who is very supportive and helpful. With the meals laid out, he can make dinner when needed.

Do you have kids?
Yes. Grant is 10 yrs old and Jenna is a few weeks shy of 9 yrs old.

How does having kids affect your training? How do you balance a family and training? 

Having kids helps me keep everything in perspective. I am a wife and mom first. This means that, although I have personal goals for myself, I can't take them too seriously. Triathlon is a hobby and not my entire life - just a part of my life. Having this perspective helps me keep everything in balance.

What tips and tricks do you have for other athletes who struggle to balance training with family? 

Getting organized is the biggest tip I can offer. Being intentional with my time is how I stay balanced with training and family. When needed though, I have learned that it''s also OK to ask for help. It isn't always easy to ask for help. I have to remind myself that I can't always do everything myself. And, asking for help doesn't make me a weak person. That help can come in the form of babysitting help from your sister, advice from a friend or help from a coach. There was once a time when I spent a lot of time setting up my racing schedule and subsequently, my training schedule each week. In order to do that, I also did a lot of research to know how to write my own training plan. Sometimes I got it right but, sometimes I got it wrong. When I got it wrong, I missed out on the opportunities to improve my skills and to take my fitness to the next level. Just as important, I also missed out on opportunities to stay healthy and present with my family as I unintentionally dug myself into a hole of fatigue once or twice. Having Marni and Karel as coaches has not only allowed me to grow and learn as an athlete but, has also given me back some valuable family time.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?
My husband is amazingly supportive. I am so lucky to have him in my life. He always encourages me to shoot for my goals no matter how big or small. He believes in me, even when I start to doubt myself. He also helps me keep everything in perspective, especially during those times when I start to take things too seriously. I try to be very respectful of the time he needs to enjoy his hobbies as well. Thankfully, our hobbies happen in opposite seasons. When fall rolls around, my training and racing take a backseat to his needs. I love seeing him enjoy his hobbies and passions. A big tip is to communicate. When I make my tentative race schedule for the upcoming season, I talk it through with my husband. He offers a different perspective so his input is invaluable. He also looks at his schedule to be sure there are no conflicts at his work. Sometimes he and my kids come to my races but sometimes I go with friends so he has solo kid duty when I'm gone. This makes it extra important to coordinate with his schedule. Again, I couldn't do this sport without his support.

Do you have a recent race result, notable performance or lesson

learned that you'd like to share?
I am very proud to be named as an All-American from USA Triathlon with my best score to date since I started triathlon. My best recent race result was a win at the New Jersey Devilman Half lite 50 last spring. Even in tough weather conditions, it was one of those dream days that don't come along very often.

  

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1. Consistency is king. Epic workouts have their place but it's the work you put in day after day, week after week, month after month, year after year that will keep you healthy, happy and performing better each year.
2. Enjoy the journey and friendships that you make in your sport. The race is just the icing on the cake.
3. When a disappointing result happens, allow yourself a little bit of time to be disappointed, mad, sad, whatever you need to feel. Then let it go and move on.
4. Celebrate the small accomplishments along the way. If you're the only one to see it happen, do a little happy dance all by yourself. They're what will keep you training long before and after your race happens.
5. Great joy comes from encouraging others to try something new, reach for a goal, or finish something when it gets hard. 

How would you define athletic success as it relates to your personal journey?

As long as I can continue to grow as an athlete and enjoy the journey, I consider it a success. I don't know how much longer I will continue to get better but I'm willing to find out. After that, I guess I'll find a different reason to keep making triathlon a part of my life because at this point, it's part of who I am.

What's your favorite post-race meal, drink or food?

Pizza or ice cream.

What key races do you have planned in 2017?
Rev3 Quassy half iron distance in June. Ironman Mont Tremblant in August.

What are your athletic goals for the next 5 years?
I would love to qualify for Kona. It may or may not happen but I love the idea of having a goal that is big and scary. It helps keep me stay motivated to train. My other goal is to enjoy this journey all along the way. It's so easy to get wrapped up in this sport. I never want to loose the joy of the journey and the progress that I have made.

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Athlete Spotlight: Nicole Manning - Balancing triathlon training, a social life and a High School education.

Name: Nicole Manning

Age: 17 

City/State: McLean, VA

Primary sport: Triathlon

How many years in the sport: One year

What Trimarni services have you used: Nutrition consult, sweat testing

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Describe your athletic background and how you discovered your current sport?

Growing up I swam competitively and played a little water polo, but swimming was my main focus. I would say that I was a decent swimmer. I was pretty involved in athletics in middle school, but running was not something I enjoyed -- I would do anything to avoid it! A common phrase for me was "I do not run!" When I started specific strength training for my swimming soon after I began high school, I started working with a triathlon coach (my now tri coach). Swimming was going pretty well for me, but I hadn't reached a level I was hoping to attain. I knew the triathlon team existed, but never did I give much thought to it until my strength coach brought it up towards the end of my sophomore year (just about a year ago!). He asked me to come try it out and at first, I thought he was kidding and then when I realized he wasn't, I was so super hesitant - land sports were pretty foreign to me! AND, this meant that I would have to run! I finally decided to try running and cycling as cross training for swimming. At that time, I had no running or cycling background besides middle school gym class warm-up runs (which kinda counts as running) and family bike rides to the local coffee shop as a kid, but I actually took to it really quickly. After a bit of triathlon training, I had my first race, where I ran my first ever 5k, which was at the end of a swim and a bike! This was so crazy to me! Within a few months, I became fully invested into the sport of triathlon. I am now finding myself improving and experiencing athletic success and I am having the time of my life! Who would have known I'd love this sport so much!?!

What keeps you training and racing in your current sport?

I believe it's my personal drive as an athlete, but also the support of my coaches and teammates. With their help, it definitely makes it a lot easier to stay committed! I love the personal challenge, the competition aspect and it's so much fun! With the three sports and the recovery, nutrition, learning, strength training and everything else that goes into it, it's hard for triathlon to get boring! There's always something to focus on and you can develop so much. The feeling I get after races is SO worth every hard part of training. But also, I really enjoy the hard workouts too. It's also an added bonus that most triathletes are super interesting and nice. Triathlon is such a great community with some pretty hardcore people! 

Tell us about your school life

I'm a high school student at a private school in Virginia. That's a full load! On the weekends, I enjoy coaching and instructing younger kids for swimming.

How does your school life affect training and how do you balance school and training?School definitely has its challenges to training, with long days of learning and the inability to control a good part of my daily schedule. Managing homework, studying, a training schedule, and recovery is no easy feat, but I do my best to be really efficient with the time I have throughout the day. I try to get things done for school earlier in the day so that I don't have to worry about assignments when I'm training. My coach helps me plan my training schedule to work with my busy and more relaxed school days. This has definitely given me more energy to focus on my schooling and training, without feeling overwhelmed. Also, asking for and accepting for help, by my parents, siblings, friends, teachers, and coaches has proved to be a big asset for me.

Any tips/tricks as to how to balance school and training?

There will always be things that you don't want to do, when you have to do them, but sometimes you just have to suck-it-up and not procrastinate.

Do you have any siblings? 

I have two dogs and two brothers.

How do you balance triathlon training with your parents and siblings? My family isn't all that into the sport of triathlon, but they're still super supportive of me in it. They're learning along the way with me, but sometimes, it's clear there's a barrier and they don't always get it. My parents help me understand my responsibilities and I communicate to them with what I can really handle with both school and training.Fortunately, my parents are super supportive and they help me with certain responsibilities when I'm really crunched for time. I am super grateful for my parents and I don't mind asking them for help. People can't offer help if they don't know that help is needed.

Any tips for other young athletes when parents may not "get it"? Definitely be honest about your goals for triathlon but make sure you know what your responsibilities are and what your parents expect from you.

How do you balance triathlon with a social life?  

My social life and training is pretty connected. I'll be the first to admit, however, that sometimes my social life gets pushed to the side when it comes to training or the few extra hours of sleep that I need as a triathlete. But this is OK to me because I try to use my time wisely and still make time for my friends. If I don't have a lot of time between workouts or I know I need to wake up very early in the morning for a training session, I can't be out too late with my friends. Instead, I'll plan to see my friends for lunch the next day. Or, instead of going shopping, I'll invite my friends over to watch a movie. Allowing myself the time to work on my athletic goals is a priority, but when I have time and energy available, I enjoy my social time. But then again, it doesn't take a lot of energy to do something small for someone else, especially a friend.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

I've learned that transitions can be super key on race day, so don't overlook those as a triathlete! Practice transitions in training. Also, double checking everything on race day morning, like that your chain is all set or your laces on your shoes are how you like them to be, can save you a lot of time and worry on race day!

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

-Listen to your body and what it's telling you. With that, definitely don't neglect your recovery, stretching and foam rolling! -Eat to fuel yourself.

-Give yourself the occasional off day or recovery day for both a mental and physical recharge.

Sometimes I just want to go go go, but assessing what's actually best for me long term is a lot more constructive. Connected with that, staying on top of your homework and maintaining good relationships with those around you, makes for a lot less stress in your life outside of training. It allows you more energy to push outside of your comfort zone in your training sessions.

How would you define athletic success as it relates to your personal journey?Athletics are something that have become a really important part of my life and it is part of my identity, so success as an athlete is really important for me. But, just enjoying the journey along the way is something that helps me grow as a person, and something I'll look back on and really appreciate as I get older.

What's your favorite post-race meal, drink or food?So hard to say! I'm a huge sushi fan, but immediately post race PB and J or watermelon always seems to hit the spot!

 

What key races do you have planned in 2017?I have quite a few races on my schedule, but some of the bigger races (hopefully) include: Jr. Elite Nationals in August, possibly Age Group Nationals, and then Age Group World Championships in Rotterdam in September!

What are your athletic goals for the next 5 years?I'm not really sure! I don't want to limit myself. I want to really push myself in triathlon and see where that takes me. I'll be a senior in high school next year and looking at colleges, so I will see how triathlon fits into my future plans. Staying healthy and enjoying what I'm doing is the most important.....but future successes are super welcomed!

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Athlete Spotlight: Angela Bancroft - Family first but never give up your drive to tri

Name: Angela Bancroft

Age: 47

City/State: Paris, Maine

Primary sport: Triathlon

How many years in the sport: 11

What Trimarni services have you used: Nutrition consult.

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Describe your athletic background and how you discovered your current sport?

At the age of 8, I joined my first swim team and was instantly hooked on swimming and racing. I swam competitively through High School and in college at The University of Vermont. I also ran track and Cross-Country in High School. When my swimming career ended after I graduated at UVM, I ran to stay in shape. That evolved into racing short road races and marathons as well. In 1994 I raced my first marathon and qualified for and raced The Boston Marathon. I have raced 15 marathons since that time. In 2005, I was a young mother of 3 sons ( ages 6, 4 and 1) and my hunger for racing returned. My brother had entered a few triathlons and I decided I would give it a try as well. In the summer of 2006, I raced my first Olympic distance triathlon and had a blast! That was just the beginning.

What keeps you training and racing in your current sport?
I struggle to answer questions like this because I don't have a firm answer for myself. I love to race. I love to train. I am now a mother of three teenage boys, and while they are all bigger than I am now, I am still able to "keep up" with them if we go running, hiking, or skiing or swimming! I feel strong, I feel healthy and I have plenty of energy. Other than limited time, I continue to enjoy myself and my body is strong and healthy enough to keep going, so I really see no need to stop.

What do you do for work?

I am a Triathlon coach (I own TriMoxie Multisport Coaching) and I am raising my sons.

                                    

How does your work life affect training and how do you balance work and training?As my children have grown into High School athletes, our schedules can be extremely hectic. They have a many sporting activities and since we live in a rural area in Maine, most of their events are at least an hour from our home. It is very important to me that I am there for them at their games, races or band concerts! They are first on the priority list so there are plenty of times that my training takes a back seat. I plan ahead for that and I accept it. I work out of my own home so I am very lucky that I can fit in my workouts on my own schedule. The key is planning ahead and being flexible when changes need to occur.

Any tips/tricks as to how to balance work and training?

Planning ahead and flexibility. I find that early morning workouts are key during very busy times. If an hour or two of training is done before the day starts, you are ahead of the game and probably have more energy to tackle the rest of the day too.

Do you have kids?

I have 3 sons. They are 17, 15 and 12 years old.

What tips/tricks do you have for other athletes who struggle to balance training with family?
I feel the trick is to plan ahead, get up early before the house rises and also, allow flexibility and changes in the plan to occur as needed all in order to keep things well-running for the family. If you are scheduled to run for 60 minutes on a Tuesday but can really only fit in 40 minutes, that is OK! Forty is better than zero and those 20 minutes are not going to change things in the big picture. Keep it all in perspective.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?
I have been married to my husband (Mark) for 18 years. We met about 4 days before my first marathon and thus, being active and involved with competitive racing was something that was part of our lives since our first years together. Mark is 100% supportive of all my goals. We live a life of compromise for each other. That being said, I work very hard to do the bulk of my training hours during the work week so that our weekends are more family oriented. Since I work out of my house, I am able to do this. I work very hard but I also have tons of fun doing other activities on the weekends. It's all about balance for me and not letting one thing overwhelm the other. I am 100% present for my husband and family when I am not training and but during my workouts, that is my focus. Unless it's the final week before an Ironman, I admit to being  very self-focused!! :)

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

In 2011, I raced Ironman Lake Placid (it was my 3rd Ironman at the time) and I had what I called, "the race of my life." Everything came together for me that day. I was 41 years old. I finished as the 2nd amateur woman and first in my age group. Six years later, racing my 8th Ironman in Mont Tremblant, I matched that day in Lake Placid. I was only 4 minutes off my time and I won my age group by the same margin (and qualified for Kona). The thrill of being in my 'late 40s', an age when people assume and often tell you that you will slow down. I was thrilled that I was still able to go as fast as I did in 2011 - this was incredibly empowering to me. It convinced me that I can continue to do anything I set my mind to, if I work hard enough. I can't stress that to people enough. If you set your mind to something and work hard, you can be successful.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?
After a lifetime involved with competitive sports, I have learned many things. If I had to narrow it down to five I would say this.

1. I believe in maintaining balance in order to be happy. Allow yourself time for things that you love to do AND time with people you love outside of the sport.
2. Set goals that are meaningful to YOU and nobody else. That will drive you day after day. Meaningful and realistic goals.
3. Work hard and work consistently. If you are patient and follow a smart plan towards your goals, it will pay off. There will be many hard and bad days along the way when finding the greatness and successful outcomes that are within you. It's part of the process. Be patient and keep working.
4. Make an effort to work on mental toughness and keeping a positive attitude while you are training. The body must be physically ready for the challenges you put it through but the mind must be fit and ready to have full success. On race day, I believe it is 95% a mental game.
5. Be kind to yourself. Enjoy the journey and process of taking care of yourself through sport. It's a gift to have the ability to be active and engaged with life in this way. Embrace the challenges but if things don't go well, learn from it and move on to what's next.

 

How would you define athletic success as it relates to your personal journey?
My answer to this has changed over the years. Along the way, one definition of success for me as a triathlete was qualifying for the Ironman World Championships. I have now raced there four times and I've also placed in the top 10 AG in Kona two times. And of course, when I was younger, athletic success was achieving certain times in swimming and places at our Championships meets. However, my kids are now athletes. Now, I gauge success as an athlete in a different way. I strive to guide them through the challenges they are facing by sharing my similar experiences. I believe in showing by example with my own training and racing and talking them through the highs and lows of being an athlete. Now, a personal goal of mine is to be their role model and through example, show them that daily hard work and dedication to training despite challenges with time or logistics, will pay off. They are watching me as their mother and I feel success if I can help them through these years as they grow into adults.

What's your favorite post-race meal, drink or food?

I definitely do not have a go-to meal that I have every time. Chocolate milk often appeals to me and occasionally, a piece of pizza. After Ironman racing, I find it hard to eat for several hours.

What key races do you have planned in 2017?
I plan to race the Patriot Half Iron Distance and the White Mountain Half Iron Distance race. In August, I will race in an Adventure race with my brother as my partner. It is called the Casco-Bay Swim Run Challenge. The race is a total of 6 miles of open water ocean swimming and 16 miles of running across rocks around the islands of Casco Bay in Portland, Maine. We will be tethered together and must finish the race carrying and wearing everything we started with. It will be a new challenge for sure!

What are your athletic goals for the next 5 years?
At this point, my biggest goal is to stay fit and strong. I am not sure where racing will take me. My two oldest sons are currently in their Junior and Freshman years of high school and my youngest is in 7th grade. Over the next 5 years, I will be sending two of them to college!! Life is changing and evolving every year so I will take it day by day and see where it all takes me.

Anything else?
Thank you, Marni!!!! I reached out to Marni in 2006 for my very first sport nutrition consult. She was SO knowledgeable and helpful as I started my triathlon journey! Since that time, Marni has become a dear friend that I am lucky to see at races around the world! We have met up in Canada, Clearwater, FL, Lake Placid and Hawaii! Truly across the globe. I continue to learn from Marni and her husband, Karel, both of whom are incredible athletes and such amazing people. I am grateful to have her in my life.

 To follow Angela:
Blog: Anges Drive To Tri
   Facebook: TriMoxie Coaching
 Instagram: @asbancroft70

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Athlete spotlight: Stefanie Swanger: An everyday IRONMOM who uses triathlon for health, building confidence and well-being

Name: Stefanie Swanger 

Age: 35

City/State: Kathleen, GA

Primary sport: Triathlon

How many years in the sport: 9 years

What Trimarni services have you used: 
RETUL bike fit
Nutrition consult
Coaching

Describe your athletic background and how you discovered your current sport?
Growing up, I was a fairly non-athletic person. I was always overweight as a child and pretty disinterested in sports. However, while I was in graduate school, I was fortunate to work the finish line of the 2005 Disney Marathon. I had an ah-ha moment while handing out medals during that race and decided if these people could do it, then my excuses had run out. I was determined to run. Four years later, in 2009, I ran my first Marathon at Disney. Post marathon, I wanted a new challenge. The college that I was working at had a triathlon class, so I enrolled. That class lead to my first triathlon that summer (2009) at Iron Girl Atlanta. This is where I met Marni, after following her blog for a while. I guess the rest is history.

What keeps you training and racing in your current sport?

Having always struggled with weight and body confidence, I want to set a good example for my young son and family. I love the supportive atmosphere of triathlon and confidence it has instilled in me. I have found immense joy in both training and racing and I now understand what working out does for me, mentally and physically.

What do you do for work?

I am a Career Consultant at Mercer University.

How does your work life affect training and how do you balance work and training?
I am fortunate to work in Higher Education where my work schedule can flex just a bit, which allows me to manage a healthy work/life balance. I try to do all workouts in the morning which means a lot of early wake up calls. If I have two workouts in the day, I put the second workout at lunch, when possible. Once 5pm hits, I am in wind down mode the minute my butt sits in my car to drive home. Over the years I have learned how to be comfortable in what I can and can not accomplish for the day. This means cutting a workout short or even missing a workout on occasion. Although 4 years ago I would not have felt this way, it no longer stresses me out when life gets in the way of training. I just do the best I can.

Any tips/tricks as to how to balance work and training?

When it comes to triathlon, I am a planner. I know that I am far more successful if I make my nutrition bottles, prepare my food ahead of time and pack my bags in the car the night before a morning workout. I also look for opportunities to utilize downtime to my advantage. I have been seen using a resistance band for stretching, a tennis ball for tight spots and a foam roller at work during my lunch hour or between meetings. I keep sports nutrition products, peanut butter and milk at work so that there are no excuses for not being fueled for mid day workouts. I have also been known to wear compression socks under my slacks or long skirts. I try my best to maximize all opportunities for training and work life.

Do you have kids?

Yep! A fun little 4 year old named Colton.

How do you balance family and training?

I try to keep workouts in the morning after my son goes to daycare so that they don't affect evening family time, which is also why I favor lunch workouts as well. On weekends, I aim for early morning workouts so that they don't disrupt the entire day or force us to alter our afternoon plans. Often times, my husband will make special plans in the morning with Colton (while I workout) so that they can bond and have "guy time". Then, I will have my mommy/son time in the afternoon if my husband has something he needs to get done. At this age, Colton is an active participant in my active lifestyle. He wants to help me make my sport nutrition bottles or carry my workout gear. I know he won't always be this excited to help and learn about my triathlon workouts, but I am hopeful that we are raising Colton to understand the importance of physical activity and making time for healthy lifestyle choices so that later on in is life, it is innate and part of his lifestyle. I don't see my training as selfish but instead, I am trying to be a good role model for him. We also find opportunities to make him the star at an event. He did the kids race at Athens Twilight and has done a kids mountain bike ride, which prompted him to ask for swim lessons so that he could be an Ironman like his mom and dad. 

What tricks or tips do you have for other athletes who try to balance training with a family?
Communication with my little guy has been important so that he understands exactly when I will be back and what he can expect. I try to incorporate him into the plan by promising a few laps together on the bike once I return or we play outside. When my husband Kenny and I were both training for an Ironman two years ago, we would often split training schedules to get things accomplished. I would ride on Saturdays while he ran on the treadmill or used the jogging stroller to keep Colton involved, and then on Sunday the training would be reversed.

How do you balance training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

I have found through the years of training and marriage, that communication is key in making this whole thing (triathlon hobby) work. Kenny and I talk about my workouts and what I need to do to prep, and I keep him updated when I know it will affect family time. I never plan my race calendar without a family discussion because I know what a great asset he is to both me and our family. My goals wouldn't be possible without his support. I also understand there is a fine balance in accomplishing my long distance racing goals while keeping harmony in my family. This leads me to making decisions like opting for weekend trainer rides early in the season so that I can remove the excess travel time to drive to a safe place to do a long ride. I am also there for the family without being away from the home. I know that later on in the season I will be riding outside for long hours and the trainer won't be a suitable option for me then so it's all about compromising. Basically, I do what I can to preserve my idea of "family time" and make concessions in my training when I have to, so that my family doesn't suffer. I also know that my husband can be bribed/rewarded with a good beer! :)

Do you have a race result, notable performance or lesson learned that you'd like to share?

While not recent, I have two race results that will forever stick with me. The 2012 Labor Day 5k is special to me because I was 40 weeks pregnant at the time. I ran the race at 8:30am and ended up giving birth to my son 22 hours later. I had completed several races during my pregnancy and I wanted one last hurrah with my little guy. My husband insists this is why our little guy does not slow down.

Then, 14 month later, I completed my first Ironman at Ironman Florida in 2013. I had a long standing fear that pregnancy and childbirth would completely derail any progress I had made with body image and self esteem so I wanted a goal to focus on. Ironman Florida was just as much about proving to myself that I could do the distance but also showing that I can be a good mom and still care about my own health and well-being through fitness.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?
1) Listen to your body. While I can not always pick-up on all the clues that body gives me, I have learned how to listen to my body. I am very in tune with my body. I know when my jaw hurts, I am lacking specific nutrients. I can tell when my watch is too tight on my wrist by the way my bicep feels. Your body gives you hints if you just listen to them.

2) It's ok to miss a workout. For the longest time, I felt like I had to justify a missed workout by describing a catastrophe. Now, it's ok to say, "today is just not my day" or "life got in the way." I am not one for excuses so if I have to miss a workout, I am not hard on myself. I know that life does happen sometimes. Big picture: It's all about how you roll with the punches.

3) Remember to smile and if you are feeling down, encourage others. The simple act of smiling and saying "good job" does wonders for my attitude. I may be having a crappy workout but by taking a second to tell someone else something encouraging, has a positive effect on me. I do the same thing on race day.

How would you define athletic success as it relates to your personal journey?
Year after year, my goal is to always reach the finish line with a smile on my face, while knowing that I enjoyed my personal journey to the start line. I am no Mirinda or Chrissie - this isn't my job. And not until I am in Harriet Anderson or Sister Madonna's age group, I am not even close to competing for a Kona spot. What is on the line is my health, well-being and my ability to be a positive role model for my family and for my community. Getting faster is a perk of training and one that I do seek, but I know that ultimately my success is being happy with the journey and inspiring others to work for athletic goals. I like to say I humanize the Ironman triathlon goal by showing everyday people that yes, it is possible to train for an Ironman with hard work, determination and grit.

What's your favorite post-race meal, drink or food?
CARBS! Pizza and Beer. Burger and Beer.

What key races do you have planned in 2017?
Ironman Gulf Coast 70.3 and Ironman Florida.

What are your athletic goals for the next 5 years?

I would love to get faster and try out a new Ironman course. But on the flip side, I know my son is getting older and he will soon want to do his own sport explorations. I am hopeful in the future that we can run a 5k together or that I can incorporate him into Ironkids events. Triathlon will also be my sport and my goal but I am open to new adventures and seeing where the next few years take me and my active body.

Anything else?
Remember to give back to the sport. I think so many times we can get wrapped up in our own little bubble of racing that we forget that every racer needs spectators to get them to the finish line. Every athlete needs an experienced sherpa. Every race needs volunteers to keep it running smoothly. New athletes need mentors. Take one or two give-back-to-the-sport opportunities each year to keep our sport healthy and growing. When we give back, we ensure that our sport will be around for future generations.

To follow Stefanie:

Facebook 
Instagram: @stefanieswanger 
Twitter
Blog

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Athlete spotlight: Winston David - A professional cyclist who refuses to give up

 

Name: Winston David

Age: 29

City/State: Greenville, SC

Primary sport: Cycling

How many years in the sport: 15 years

What Trimarni services have you used: RETUL fit

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Describe your athletic background and how you discovered your current sport?

I saw the Tour de France in 2002 and thought it looked cool. I did my first race, Cyclefest in West Palm Beach, at the end of 2002 and was hooked.

Here is the story of my career. It is a long one because I have kept at it for a while and I refused to stop for some pretty bad setbacks.

I began cycling at 14 years old back in 2002. As a junior racer I was moderately successful. At the end of the 2006 season I had a string of wins in some regional pro 1, 2 races. At one of the races I won, The Buckhead Grand Prix, the entire Aerospace Engineering Group- Toshiba- JetNetwork Professional Cycling Team was present. After that race I talked with Aerospace for a few weeks and secured my first professional contract. In 2007 while riding for Aerospace I placed third in the first stage of my first National Race Calendar (NRC) stage race, The Tour of Virginia. A couple days later I didn’t have the energy to pedal a bike and was diagnosed with mononucleosis. Aerospace retained me for the 2008 season, but at one of my first races I broke my elbow. The bone became infected with MRSA, and I had to take a super strong IV antibiotic for two months and was told to stay off the bike for another month. Also Aerospace folded at the end of the 2008 season, so that was the end of my first stint as a professional. At the end of 2008 I married my wife Sara, and I still trained and pursued cycling. Without her support emotionally and financially it would have been impossible to continue. 

With three months off the bike I was nowhere near my previous level though. I raced locally in Florida for a couple years, but it wasn’t until the end of the 2010 season where I felt I was back at my previous level. At the end of 2010 I placed second behind Joey Rosskopf at the US100k Classic in Atlanta, but still could not secure a pro ride. I rode the 2011 and 2012 seasons with the Globalbike Team and raced a lot of the NRC events but didn’t have any stellar results. 

At the end of the 2011 season I was riding my TT bike on a flat and straight road in Florida at around 30mph when a car decided to turn left right in front of me. I fractured a vertebrae and my sacrum and was not sure if I would be able to ride again. 

After a couple months of not being able to ride and doing physical therapy, I learned I was still able to ride. However, I was frightened riding on the straight two lane highways that made up where I lived in Florida. My always supportive wife agreed to move to Greenville, SC where a lot of my Globalbike teammates lived. It is necessary to perform well at NRC (now USA Pro Road Tour) races because that is where the professional teams race. 

During the 2013 season I raced with the 706 Project out of Atlanta and won the Southeastern Regional Series. In 2014 I joined the Lupus Racing Team where we raced a lot of the NRC races. In 2015 Lupus obtained a UCI Continental License, so I was professional once again.

With Lupus, I had the opportunity to race some of the toughest races in the world like the Tour of Qinghai Lake and the Tour of Alberta. I would not have had those opportunities with any other team, and I am very grateful for all the opportunities Lupus gave me. Sadly at the end of the 2016 season Lupus folded.

For the 2017 season I will be racing with a team based in Greenville called the Palmetto State Medical Elite Cycling Team. We will mainly focus on crits and will do some road races with the amateur/ elite National Championships in Louisville, Kentucky a main focus for the year. I plan on making 2017 my best season to date.

What keeps you training and racing in your current sport?

I want to see how far I can push my body and the results I can achieve on the bike.

What do you do for work?

Coach Cyclists and race for Palmetto State Medical Cycling team.

How does your work life affect training and how do you balance work and training?

I am fortunate that I have my own business. I am able to work in the mornings and evenings and train in the nicest part of the day. I do find myself unmotivated to train some days. Cycling is a tough sport. If it were easy, everyone would be doing it, and if we were not motivated sometimes we probably wouldn't push hard enough. On those days, I tell myself that this workout will help me to get stronger and to win races, so I usually knuckle down and make it through the workout. I have been training myself since the end of 2012.

Any tips/tricks as to how to balance work and training?

Don't stress if you miss a workout or are unable to get in a full workout. Consistently putting in the work for most of your workouts is the key to success. I've learned I need to stay consistent with training, diet, and rest. If I do not do those consistently I will not perform well. I have also learned to keep working hard toward your goals even if they seem impossible at times.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

I have been married for 8 years. Without her support, it would impossible to continue. I could not do what I do without Sara. You need to find a balance of putting in the work and giving time to your partner. It is also very helpful if your partner supports your athletic goals.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

My best results to date came at the 2014 Tobago International Cycling Classic where I won the first stage and the overall. I also won the 2015 Rouge Roubaix. In my opinion Tobago and Rouge are equally good results.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

  -Do things that make you happy. 
 -Consistently put in your training towards your athletic goals. 
 -Be consistent with your nutrition. 
 -Keep the people around you happy. 
 -Stay positive.

How would you define athletic success as it relates to your personal journey?

Always keep trying to learn. If you make mistakes learn from them. Take everything you learn and transfer what you learned into race wins.

What's your favorite post-race meal, drink or food?

Muesli soaked in unsweetened almond milk with cinnamon and a banana and an almond butter and banana sandwich.
What are your athletic goals for the next 5 years?

Win a US Elite National Road Race Championship and get a win at any USA Cycling Pro Road Tour Event.

What key races do you have planned in 2017?
North Star Grand Prix, McClellan Road Race, US Elite National Road Race, and SpeedWeek.

Where can athletes follow you on social media?

Facebook Strava Instagram Twitter Blog Website
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Athlete Spotlight: Justine Waters: Why this bada$$, humble triathlete can't stop smiling

Name: Justine Waters

Age: 30

City/State: Currently: Dover, DE (Military Wife)
Hometown: Albuquerque, NM

Primary sport: Triathlon

How many years in the sport: 4 years

What Trimarni services have you used: Retul, Training Plan, Group training camp, 3rd year as a one-on-one Trimarni coaching athlete

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Describe your athletic background and how you discovered your current sport?

Ha-ha. I would love to tell you about my glory days of college and the championships I helped win…but alas…I was one of those chubby college kids working my butt off trying to graduate without debt. Sports? A’int nobody got time for dat! I finished my first 5K in 2008, red faced, out of breath, and with an empty stomach, in a time most would finish a sprint-tri; but hey, it was a step forward. Soon after, with a spin class under my belt and a borrowed bike, I completed a 70.3 with only my family and the road sweepers to cheer me across the line. Oddly, I was hooked.

What keeps you training and racing in your current sport?

 IT’S SO MUCH FUN!!! Every day I get to lace up my shoes, clip onto my bike and jump in the pool. I consider myself so blessed and am forever thankful for my healthy body and that it allows me to reach for my personal goals!

What do you do for work?

I split my time between working in the emergency room and in a surgery center as a Registered Nurse.

How does your work life affect training and how do you balance work and training?
I love being a nurse, but it does come with some crazy hours and constant schedule changes. The key to my balance is food, sleep, and motivation. With my schedule, meal prep is a must, sticking to a plan is futile and when I get downtime, I don’t mess around…I’m talking books, baths, snuggle time with my hubby and dog Otis and relax time.

Any tips/tricks as to how to balance work and training?

I’ve got the goals, but more importantly, I need a plan to help me reach my athletic goals. For me, I always have to be honest and upfront with my coaches and myself. We’ve already made plenty of adjustments this year, but what I love most about my coaches is their honesty and their never give-up-on-me mentality. 
Other tips: 1) MEAL PREP 2) MAKE A SCHEDULE 3) NEVER NEGLECT SLEEP.
I like to look at my workweek along with my training plan, and I visualize how I want the week to go. I write down what needs to happen and when (ex. when I need to be at the pool, when I need to go to bed, what I will be eating etc).

Do you have kids?

Furbaby Otis.

How do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

I’ve been married (to Eric) for almost six years, and have been a triathlete for four of them. For the first year as a triathlete, we were just trying to figure things out. One thing I know for certain is that training and competing is something that I do, but it’s not who I am. I love my husband and he comes first. In the winter, my husband and I like to lay out my race and camp schedule for the upcoming year so we both know what’s in front of us so that he doesn’t get surprised as they year progresses. Scheduling is key so I plan date nights, reserve one weekend day to spend all day with him and try to do a little something special every now and again to remind him how much he means to me. He is my number one fan!

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

My first Ironman was IM Texas in 2014 and after I crossed the finish line, I told my husband and Marni that I was going to compete at Kona one day. At my second Ironman, IM Maryland in 2015, I finished second and qualified for Kona that next year!!! There were so many factors that I could go on and on about that affected that race but all that mattered was I collapsed after I crossed that finish line, and the next day I got to hear, “Justine Waters, you’re going to Kona!". What’s crazy is that just five weeks earlier, I had my very first DNF at a 70.3, while thinking this may be the year I could qualify for Kona. And now I couldn't finish a 70.3? Instead of feeling defeated, it gave me more focus and fueled my fire inside!

In October, I raced my first ever Ironman World Championship. IM Kona was such an amazing race and I felt strong all day! To be able to compete on one of the most challenging Ironman courses, and against the best in the word was unbelievable! I loved every minute of it! The best part was that I had my family, coaches, and some of the team there to help cheer me on. Did I mention that I beat coach Karel out of the water? That's a pretty big deal.

I would love to say I had phenomenal race results, but I am still learning. What’s important is I have a healthy body and plenty of adventures in front of me.

 

What are your top 3-5 tips for athletes, as it relates to staying happy, healthy and performing well?

1) BALANCE, BALANCE, BALANCE
2) RUN happy
3) Get a great coach!!!

How would you define athletic success as it relates to your personal journey?

I try not to judge my race results on my time or overall/age placement, but instead, I think about how I felt throughout the race and how well I executed the race. Of course, I love to win, but it's not everything!

What's your favorite post-race meal, drink or food?

CLIF chocolate protein recovery drink, PIZZA and beer.

What key races do you have planned in 2017?

Mountain to Mainstreet half ironman 
Eagleman 70.3 
Lake Logan half ironman
Atlantic City 70.3

What are your athletic goals for the next 5 years?I would like to qualify for the 70.3 world championship and to be happy and healthy in the sport I love!

Anything else?

I love being part of the Trimarni team family! Marni and Karel help push me on days I’m struggling, are so encouraging, and help bring balance to my triathlete life with laughs, tears, recipes, and inspiration! I cannot express how much the team means to me and how encouraging they are. I’ve truly made lifelong friends. Every year I look forward to meeting new teammates, going to camp to hang out with my Trimarni family, picking team races or just being around like-minded people. It’s an honor to be this week’s spotlight and I am incredibly humbled. Thank you!

To follow Justine and her triathlon and life adventures: Justine Waters (facebook) JustJustine3 (instagram)

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Athlete spotlight: Sara Bard - The inspiring triathlete courageously living with stage IV cancer

Name: Sara Bard

Age: 54

City/State: Saint Joseph, Michigan 

Primary sport: Triathlon

How many years in the sport: 15 years, on and off

What Trimarni services have you used: Training plan (transition plan and strength training plan) and will be attending upcoming Greenville Skills camp in May.

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Describe your athletic background and how you discovered your current sport?

I ran and swam during college and probably raced one of the very first triathlons back in 1983. I won the whole thing, which now looking back is pretty funny. I think it was because I was the only one who could swim 500 yards Having 5 children limited my workout time, so I just continued with the sport of running, which is so much more time efficient than biking or swimming. When the kids got older, I did triathlons sporadically. We moved to Saint Joseph, Michigan in 2003 and discovered an awesome triathlon community and triathletes who raced all distances. We are home to the Ironman Steelhead 70.3 which brings us all together to volunteer and to participate in a great event. Recently, our triathlon club, The Tri-Avengers got started and I joined. It is great to have this community of people cheering for one another in the sport. It has made a huge difference in my desire to compete in triathlons again.

What keeps you training and racing in your current sport?

The Tri-Avengers tri-club and the fantastic athletes here in Saint Joseph.

What do you do for work?

I'm a retired RN and I home school my youngest daughter. I am currently a Challenge B Classical Conversations tutor for her age group.

How does your work life affect training and how do you balance work and training?

Being a tutor has taken a lot of time. I think it is good for me, as I know my training hours are limited. I like to have all workouts done before 8:00 am so we can get school work going. Waiting until evening to workout is usually a big fail for me. I like to be in bed by 8:00 pm.

Any tips/tricks as to how to balance work and training?

For me it's getting up early. If I don't....It's usually not going to happen.

Do you have kids?

I have 5 kids from 26-13 yrs old. Only 2 living at home.

How do you balance kids and training?

The kids don't really affect my training now since they are grown. The youngest is a diver, so my husband and I will try to fit our strength workout in while she is diving. My advice is to workout while they are doing whatever they are interested in. But with kids, this is where getting up early works for me. Thankfully, my husband likes to workout in the evening, so when the kids were little, I would go out in the morning to workout and he would go out in the evening to workout. We also invested in a running stroller when the kids were little.

How do you balance your training with your partner? 

We do some triathlons as a team, so it works well. He is a great biker, which is where I am weak, and I do the run and swim.

Do you have a race day lesson learned that you'd like to share?

Some days it just doesn't go your way and you have to be okay with it.

What are your top 3-5 tips for athletes, as it relates to staying happy, healthy and performing well? 

1. Be thankful for what you have. 
2. Get up early. 
 3. Go to bed early.

How would you define athletic success as it relates to your personal journey?

I was diagnosed with stage IV Neuroendocrine Tumor cancer in 2013. I was training for a half marathon and kept having trouble with diarrhea while running. Short story...went to our local GI doctor and 2 weeks later I heard those dreaded words, "You have cancer." To say it was a shock would be an understatement. This type of cancer (similar to what Steve Jobs had) is a slow growing cancer. That's good and bad. Good because you have times when it is stable, bad because chemotherapy and radiation don't work. It started in my small intestine and has metastasized to my liver. I had a large surgery on my liver Jan 2015 and I'm so thankful that I have been stable since then. I have some intestinal issues and fatigue, but overall, I'm doing well. I thank God he has given me what He has, to my family and husband who motivate me to keep moving forward and I'm thankful for triathlon and my triathlon community that keeps me going.  The sport of triathlon has helped me overcome the shock of being diagnosed with stage IV cancer. I have had 2 big surgeries and after the first one, I knew I did not want to stay in convalescent mode any longer than I had to. Training for the next triathlon helped motivate me to get up and do what I could do with my body.

What's your favorite post-race meal, drink or food? 

It's a coke...full on....not diet.

What key races do you have planned in 2017

First one on the agenda is Blackwater Milton FL April 1. When I had my last MRI and labs, and all was stable in October, I celebrated by registering for that race. I grew up near there and I will be able to visit my mom. I also love the Battle of Waterloo Triathlon at Grass Lake Michigan. I especially like running through the park while swimming through the park lakes. It's funny to see people who don't like things touching them while they are in the water and then do the swim with lily pads and seaweed. I grew up in Florida, so I have a higher tolerance for strange things in the water with you.

What are your athletic goals for the next 5 years?

I only plan one season at a time right now. I actually live in 6 month cycles and plan my training and racing based on MRI and lab results.

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Athlete spotlight: Ed Peirick - Cancer survivor winning the fight with triathlon

Name: Ed Peirick

Age: 66

City/State: Fitchburg, Wisconsin

Primary sport: Triathlon

How many years in the sport: First triathlon was in 2002. Became serious in 2006. 

What Trimarni services have you used: Nutrition, long-time friendship

Qualified for 2015 IM Kona, celebrating with our home stay Ed. 

Karel's first IM Kona qualification. Celebrating with a Wisconsin IPA. 

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Describe your athletic background and how you discovered your current sport?

As I child, I always dreamed of being an athlete, but growing up in a large family on a dairy farm, I never had the opportunity to participate in team sports. So I started long distance jogging/running after college to stay in shape but never considered myself an athlete. Then later in my life, a neighbor friend encouraged my 14 year old son to do a sprint tri, teaching him the basics. My son enjoyed it and did very well so he continued to do more of them each summer. Watching & cheering him on gave me the incentive to participate too but I had to learn how to swim!! Like many other first timers, I "nearly drowned" doing my first sprint in 2002 but finished with enough feeling of accomplishment to want to continue doing them, especially with my son.

What keeps you training and racing in your current sport?

Several things. The challenge of setting tough goals, constantly learning, improving, personal achievements/recognition, meeting wonderful inspiring people, staying healthy and active, visiting other parts of the US, participating as an opportunity to raise money for cancer research/giving back, and forming long lasting personal friendships, inspiring others.

What do you do for work?

 Retired. Former CPA/Financial Exec.

How does your work life affect training and how do you balance work and training?

Doesn't apply to me but I marvel at those with full time jobs and their commitment to training.

Any tips/tricks as to how to balance work and training?

I'd say that you need a supportive crew (family, coaches, friends), organizational skills, motivation, and try not to skip the key workouts. Go to bed as early as you can so you can hopefully get some workouts in before family is up and you have to go to work.

Do you have kids?

Yes, 2 grown kids. And one beautiful grandchild.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

 Yes, so many!

#1- Ironman WI 2011. I's say it was the best "individual" day of my life. With the help of so many, including Marni, I achieved my goals, including raising over $10,000 for prostate cancer research, finished strong, feeling like a rock star in front of lots of friends, family and in my hometown of Madison.

#2- Branson 70.3 2013. First time event far away from "home" were I traveled alone, knowing this would be a very challenging event because of the bike course. I executed my plan perfectly, leaving it all out there and achieving a 1st place AG finish.

#3- Team USA 2015 Long Course World ITU Championship, Chicago IL. Never in my wildest dreams in my early years would I have thought I could possibly set a goal of qualifying for the USAT National Championships, much less qualifying for Team USA! But I achieved them all, including finishing 19th in the world in my AG at the Chicago finals. I also achieved USAT All American recognition for the year.

The lessons I learned were many including that one's body is amazing. Treat and train it right and it will perform at an incredibly high level. As Marni and Karel taught me, you must embrace the pain, thank your body and keep telling yourself that "you earned this", "you deserve to be here" and to "compete like the champion your are."

Another important lesson to always remember, all of us will experience adversity at some time in our lives. I've certainly had my share (cancer diagnosis, a house fire, broken collar bone bike accident). This much I have learned. Things don't go wrong and break your heart so you can become bitter and give up. They happen to break you down, then build you back up. Rather than looking for the "exit" sign when things don't go well or as planned, look for the "entrance" sign and the new opportunities it presents. Because if you do, you will be a winner and more of the person you were truly meant to be.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

• Your diet. Think of real food as the "real" medicine you need to get healthier and stronger.
• Consider working with a qualified coach. Trust and communicate well with this person. 
• Listen to your body. 
• Work hard but rest even harder! 
• Remember to work on your core strength, balance and stability (i.e. pilates).

How would you define athletic success as it relates to your personal journey?

Yes, my success is somewhat about achieving tough goals, including podium finishes. But it's also the rewards of having a healthier body, life style, personal relationships, inspiring others including my family, giving back and waking up excited with energy and happiness!

What's your favorite post-race meal, drink or food?Blueberry whey protein smoothie.

What key races do you have planned in 2017?

White Lake Spring NC 70.3 in April. After month of a May vacation in France/Spain, I'll decide if there will be a "second" season for late summer or fall.

What are your athletic goals for the next 5 years?

At my age, I want to stay competitive and healthy. Anything more will be a bonus. I love this sport and what it has given me so I want to keep moving forward! "I know some day I won't be able to do this. Today is not that day!!!" 

Click here to learn more about Trimarni Coaching and Nutrition.
Be sure to subscribe to our Newsletter for ongoing information, education and motivational support.

This is a new weekly feature on the Trimarni blog where we will be shining the spotlight on one of our Trimarni athletes (coaching or nutrition) every week.

We hope that you will feel inspired by the spotlight athlete as you learn a few tips and tricks to help you reach your personal athletic and nutrition goals.

Our athletes are normal individuals choosing to do exceptional things with a healthy body.

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Athlete spotlight: Gary Bonacorsi - 68 years "young" and not slowing down

Name:  Gary Bonacorsi

Age: 68

City/State: Palm Harbor, Florida

Primary sport: Triathlon

How many years in the sport: 19 years

What Trimarni services have you used: 
Retul fit
Training plan
Group training camp
Coaching (10 years as a Trimarni athlete)

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Describe your athletic background and how you discovered your current sport?

I wrestled in H.S. During my adult life, I have enjoyed racket ball, snow skiing, softball, strength work, bike riding, running 5K's, volleyball and swimming. After moving to Florida from Michigan in 1989, I soon realized how much more swimming, biking and running where available to me due to great weather. Friends saw my interests and invited to do the bike leg of a sprint triathlon in 1998. I completed the bike leg and knew I wanted and was able to complete the entire 3-part race so I signed up for my first sprint triathlon right after this race. The sprint race was in Clermont Fl. in June 1998 and I placed 8th out of 9 competitors using my hybrid bike, swim suit and white tank top (I was a sight to behold!). The race/competition was an absolute thrill and have thrown myself into the sport every since.

What do you do for work?

Retired from Property Management.

How does your work life affect training and how do you balance work and training?

I simply enjoy the swimming, biking and running and all the fitness it brings. The physical fitness promotes and enhances all the other parts of my life. I love to race and compete and the secret to great racing is great training so the racing is a great motivator to keep training. The other strong motivator is all the learning and improvement that comes with Trimarni Coaching. One particular example is that after I write a race report, my coaches read and respond with what I may have done well or not so well. I keep a training log and record all training and races and when I receive those corrective e-mails, I print them off and attach those right to that particular race in my log. It is always very valuable information that I can apply immediately in my training, in the next race or sometimes it applies only to that race and I will use that info the following year. I am able to use my training log and Trimarni information to improve and that means of improvement keeps me training and racing.

Do you have kids?

Just one doggy child named Buddy (a tan/black Havanese).

How do you balance your training with your partner?

You start by deciding that the other person/family are FIRST and triathlon second. Communication is key. Share just how many hours you plan on investing and how you plan to meet the needs of your partner/family and other responsibilities while training. Balancing your time may take some trial and error but keep family in the loop (remember they are first) and when family is not happy then just back off a little until your "balance comes back".

Any tips or tricks for keeping your partner happy while you train to reach your personal goals?
Any tips/tricks as to how to balance work and training?

Yes, save time by having quality workouts and purchase a very good treadmill and bike trainer to place in your home! This also helps with relationships because you are not gone all the time. Also, find a pool close by or on your way to/from work - this is also a huge time saver.

What keeps you training and racing in your current sport?

When I was working just 3 years ago, work would obviously afford me less time and energy to put into my training but I accepted that. I balanced the two by assigning to myself 6-8 hours of training time, per week, that I knew, after trial and error, left me with enough energy to perform at work knowing work was the top priority.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

Actually it is not a single race but an entire 2016 season of 12 sprint triathlons that I placed 1st, 2nd or 3rd. What I enjoyed was consistency, always mentally motivated and staying injury free. The great lesson learned is to accept and embrace the style of training that Trimarni coaching offers. I have learned to trust and be patient in developing fitness over time and to do the strength work, going easy in the beginning, understanding zones and staying in those zones when asked and also learning how to go really hard when called for and what hard should really feel like.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1. As mentioned earlier, the very best tip is to follow your training. I absorb all the incredibly valuable information that comes our way from my coaches in the form of videos and e-mails. Trimarni promotes a happy, healthy and well performing lifestyle.

2. I do not take my good health for granted and I have regular checkups with all my medical doctors and take vaccinations.

3. Consume wholesome food.

4. I have been befriending many of the men in my age group and have made many personal friends over the years and it is fun/enjoyable to meet up with them each time and that translates into happy.

How would you define athletic success as it relates to your personal journey?

My personal journey, at 68 years old, is to continue to challenge myself in all areas of life. I would then define athletic success as using triathlon and all of its' training to challenge me so as to be as good or better than anyone in my age group. In addition to the athletic success we all seek, triathlon is extremely important to me because of all the like minded people it brings into my life, that I can enjoy this sport with. I have met many people through this sport and have made many friends and built relationships with those friends. This has added to the enjoyment and sweetness of life itself. So thank you triathlon!

What's your favorite post-race meal, drink or food?

Beans and rice and lots of water.

What key races do you have planned in 2017

Not any key races but instead I want to place first in the 3-race Sprint Triathlon Series races and claim the most USAT points available per race for a higher USAT standing. 

What are your athletic goals for the next 5 years?
I would like to compete in Nationals in 2018 at 70 years old and place high enough to qualify for Worlds.

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Click here to learn more about Trimarni Coaching and Nutrition.
Be sure to subscribe to our Newsletter for ongoing information, education and motivational support.

This is a new weekly feature on the Trimarni blog where we will be shining the spotlight on one of our Trimarni athletes (coaching or nutrition) every week.

We hope that you will feel inspired by the spotlight athlete as you learn a few tips and tricks to help you reach your personal athletic and nutrition goals.

Our athletes are normal individuals choosing to do exceptional things with a healthy body.

Trimarni athlete spotlight: Albert Cardona - A year of self-discovery and PR's!

This is a new weekly feature on the Trimarni blog where we will be shining the spotlight on one of our Trimarni athletes (coaching or nutrition) every week.

We hope that you will feel inspired by the spotlight athlete as you learn a few tips and tricks to help you reach your personal athletic and nutrition goals.

Our athletes are normal individuals choosing to do exceptional things with a healthy body.

Name: Albert Cardona

Age: 37

City/State: Morristown, NJ

Primary sport: Triathlon

How many years in the sport: 8 years

What Trimarni services have you used: 

Nutrition  - 2 x sport nutrition consults while training for Ironman Kentucky

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Describe your athletic background and how you discovered your current sport?

As a kid I played just about every sport from wrestling to golf and everything in-between. My primary sports were always soccer and hockey. I just couldn't get enough of them and that continued all the way through college. I was also very dedicated to excelling in the sports that I participated in.

What keeps you training and racing in your current sport?

I love the sport! Yes, it can be extremely frustrating as you try to learn form and technique for all three disciplines but I find it much less frustrating than golf, that's for sure! I love the fact that those that have success in the sport of triathlon achieve their success through hard work and determination. This is not a sport that comes easy to anyone. It's about putting in the hard work to reap the rewards.

What do you do for work?

I work within higher education running the housing and residence life office at a private university.

How does your work life affect training and how do you balance work and training?

Work typically doesn't affect training too much, except during high peak times. When it's busy I have to be very diligent on how I plan my day. I might try to squeeze in a lunch time swim or run while on campus. There are some days that I might start the day before 5am in order to get my training in. Typically though my alarm rings between 5-5:30am everyday, within an occasional 7am alarm on one of the weekend days.

Any tips/tricks as to how to balance work and training?

Plan your day in advance! If you don't take a few minutes the night before to pack your bags, write down your workouts chances are it's not going to happen. I often leave my house with three bags; one with lunch, and two workout bags (swim and gym/running stuff). If I left the packing for the morning hours, I would be so scatter that I am sure I would forget something. I have been guilty of showing up for a group bike ride within my cycling clothes and crocs. Riding for a little over an hour in crocs is not fun, so plan ahead.

Do you have kids?

No, not yet but we have a bun in the oven!

If married or in a relationship, how do you balance your training with your partner? Any tips or tricks for keeping your partner happy while you train to reach your personal goals?

I am married and I am incredibly blessed to have found someone who understands the inward drive that I have to be the best that I can be within the sport. Thankfully, she is also involved in the sport of triathlon, so she gets it. We get spend a good bit of time training together when indoors. Our bikes are setup on trainers in our pain cave side by side and it's great having her there with me. We both make an intentional effort to support and encourage each other.

But over time I have learned that when I get "the look" that enough encouragement. :)

In regards to tips/tricks - try to split up tasks as best as possible. It's always best if you know what your spouse/partners expectation is of you, and knowing this will help in your relationship and get things done around the house. I often relate this to the book The 5 Love Languages. The more you understand about your spouse/partner the better you will be.

                                                

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

This year was fully of pr's and positive race results! I started the season with a 3rd AG finish at Rutgers Half Marathon, followed by 1st OA win at Jerseyman (short distance - in-between sprint/olympic) and finished up the season with 6th AG finish at Ironman Louisville and narrowly missing the podium by 43 seconds and missing kona by a little less than 2 minutes. It was a great year! This year was definitely a year of discovering just how mentally tough you need to be in order to be competitive in your AG. In years past I have had tough workouts that I thought prepared me to be mentally tough, but this year was a whole different level. One motto that I had this year that helped me achieve this was, "be present". I recited this to myself countless number of times and each time it may have had a slightly different meaning. During workouts where I was day dreaming about Kona, I would say it and pull myself back to focus on the workout of the day and remind myself that it's about one day at a time. Days when I was feeling really good and wanted to push harder during my workouts I would say it and pull myself back to the prescribed pace. Days of long bike rides where my mind would start wandering or I would be so ready to just be done, I would say it an regain my focus.

In order to achieve your goals in the sport you have to "be present" and face the obstacle that is immediately in front of you. Don't get caught up thinking about your current weight, pace, threshold, stress about work, blah, blah, blah. Just think about what is directly in front of you and that is putting on your shoes and pushing yourself out the door. If you can focus just on being present, you will be amazed to see how far it can take you!

What are your top 3-5 tips for athletes, as it relates to staying happy, healthy and performing well?

• Sleep - you will be amazed at how much better you will feel if you get enough sleep every night.
  
  
• Set attainable goals. Unless you are a freak of nature you will not be able to go from 200th in your AG to 1st, so be honest with yourself. By setting realistic goals and meeting them it will bring a smile to your face and make it more enjoyable. Also, share you goals with others. Its great when friends and families provide encouragement along the way.
• Be sure to spend time with family. Family has a way of pulling you back to reality and reminding you of what is really important in life and that this sport is "just for fun."
• "Let go and get help". Sometimes it is just easier to ask others who are knowledgeable in the sport for help. You don't have to figure it all out on your own. By letting go and asking for help it gives you time back into your day to spend time with family, focus on work or get out an train. This season I took this approach and asked Marni for help with nutrition. Marni was great in helping me with my daily nutrition and more specifically gaining and understanding of training and racing nutrition needs. This paid off greatly! In 2015 I finished 12th in my AG at an IM and in less than one year to be able to cut the field in half and finish 6th is huge!
  
  Through Marni's advice I was able to have more productive training sessions and which lead to me getting stronger and faster. But the biggest success for me was figuring out why I was experiencing a drop in blood pressure after long runs. Marni helped me figure it out and on race day at Ironman Louisville, I posted my fastest marathon time ever. Beating my open marathon time by 7 minutes. My nutrition was much better this time around and when I got to the marathon I had the fuel in my body to keep me running. Orange Mud makes terrific hydration backpacks that made it possible for me to carry the needed fluid ounces on my long runs, thus making sure that I was not getting dehydrated. I liked their pack so much that I even wore it on race day.By asking for help it really simplifies life and training, so if you are wondering about your self created training plan, nutrition plan, bike fit, go pro swim videos, etc. Just do yourself a favor and get someone to help you. Paying someone to help will reap greater rewards than buying yourself a new carbon "whatever". 

How would you define athletic success as it relates to your personal journey?

Doing the best that I can do on the day! I have learned that I can set my goals but each race has it's own set of challenges and you can never predict what you will face. But I have learned that on each race day, if I have given it my all and raced in a manner which I would have no regrets, then it's been a great day! There is nothing worse than looking back on a race and kicking yourself for walking for no real reason.

What's your favorite post-race meal, drink or food?

Burger, fries and chocolate milk shake and/or beer. Mussel and Burger Bar in Louisville has some of the best burgers ever! After my IM, I had 3 of their hamburgers within a 15 hour window.

What key races do you have planned in 2017

Haven't set the full race schedule yet. But planning on racing Rutgers half marathon, and looking to do an early 70.3 with the goal of qualifying for Worlds 70.3 in August.

What are your athletic goals for the next 5 years?

I would like to continue giving back to the sport however I can, mentoring others that are just getting started, develop sponsored relationships with various companies, and focus on hitting my goal of taking a trip to the Big Island! :)

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Click here to learn more about Trimarni Coaching and Nutrition.
Be sure to subscribe to our Newsletter for ongoing information, education and motivational support.

Trimarni athlete spotlight: Tracy Kuhn: Mom of 3 conquers a marathon!

We are excited to announce a new feature on the Trimarni blog where we will be shining the spotlight on one of our Trimarni athletes (coaching or nutrition) every week.

We hope that you will feel inspired by the spotlight athlete as you learn a few tips and tricks to help you reach your personal athletic and nutrition goals.

Our athletes are normal individuals choosing to do exceptional things with a healthy body.

Name: Tracy Kuhn

Age: 37

City/State: Lexington, SC

Primary sport: Running

How many years in the sport: Off and on for the past 7 years, steady for the last two. 

What Trimarni services have you used: 

Nutrition  - 2 x preparation nutrition services and 1 x race week/day nutrition planning service
Training plan adjustment (Tracy used a run training plan from the Internet and purchased a consulting service for Marni to adjust workouts for more specificity and individualized training)

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Describe your athletic background and how you discovered your current sport?

I discovered running after having our twins in 2010. I started running in 2011, just after their birthday when I saw myself in a picture.  I didn't have a lot of time to take care of myself and never really enjoyed a gym. I discovered I could lace up and head out the front door and get a workout in without too much effort. Once I realized I could run a mile the love was born. Before I knew it I was pushing the double jogger down the trail and signing up for my first 1/2 Marathon.

What keeps you training and racing in your current sport?

Running is always a competition with myself - faster, stronger, further, more hilly. There is always a way to make it more challenging. Running is a fun, healthy way to spend quality time with friends and something my entire family can get involved in.

What do you do for work?

Operations Director for an Electrical Contractor.

How does your work life affect training and how do you balance work and training?

My work schedule is always different and requires a lot of day travel. But it also has some flexibility built in that helps me balance it all. I do a lot of early morning workouts before my family is awake. Sometimes I work from home and can fit a run a little later in the morning or at lunch time when no one else has to smell the results of my workout.

Any tips/tricks as to how to balance work and training?

Planning. I try not to schedule out of town, early morning work meetings on heavy workout days - that requires too early of a wake-up call. I also pack a gym bag some days and hit the road running before I head home for the day.

Do you have kids?

Yes, Allison and Henry (almost 7) and Benjamin (almost 4). 

How does having kids affect your training?

I'm really lucky to have a supportive husband. Most mornings he handles getting the kids off to school so I can focus on my workouts and get to work on time. We also turned our playroom into a workout room with a treadmill. The kids have their own yoga mats and small weights so they can do their exercises; and I have learned to pull Leggos apart, tie jewelry, and settle the kid's arguments while getting my run on. Occasionally, we need help and aren't afraid to call on the grandparents for backup. 

I sign up for mostly local races that my family can attend or participate in. The kids love getting medals and demonstrating their speed.

What tricks or tips do you have for other athletes who struggle to balance training with family?

Ask for help, involve your family, and get up early and get your workout done before the real responsibility of your family kicks in.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

I recently completed my first full marathon! While I did not set any speed records, I overcame serious stomach upset and finished healthy and feeling strong. Marni told me that there was a chance for tummy issues in my first long distance running event so she prepped me with tips and tricks of how to best manage issues if they came about. The training and preparation worked and I am so proud of this bucket list accomplishment.

What are your top 3-5 tips for athletes, as it relates to staying happy, healthy and performing well?

• Workout buddies - our local FiA run group has been an invaluable support and inspiration system. I have formed such great friendships and learned a lot from these ladies. It is fun to train together and share in each others' successes.
  
  
• Plan and commit - schedule the time and stay committed to yourself, your workouts and food preparation. 
  
  
• Take care of your body - fuel it with yummy and nutritious foods and give it the rest it needs.
  
  
• Enjoy the journey - keep workouts fresh and challenging, and try new things.
  
  
• Get the help of a professional! The nutritional plans Marni helped me with gave me energy and helped me learn to fuel my body with a great daily diet and pre/post workouts too. Having a professional help me plan safe, effective training, that I can fit into my lifestyle, guiding me through my unique challenges, and preparing me for overcoming obstacles that may arise has given me great confidence and a strong mind.

How would you define athletic success as it relates to your personal journey?

I finally consider myself a "real" runner. Investing in myself this year has been life changing. I am happier and more confident. I'm also more patient and have more energy to give to my very deserving family and friends, and to my work. I hope my athletic journey is just beginning and that I will consider myself a "real" athlete by the end of 2017.

What's your favorite post-race meal, drink or food?

Ice cream. Ice cream. Ice cream.

What key races do you have planned in 2017?

I'm just recovering from my first marathon but have my eye on P200 if spot opens on one of our teams, Triple Crown (3 half marathons in 3 months) in the Spring, Lexington 1/2 Marathon in the fall, and another full Marathon late 2017 or early 2018.

What are your athletic goals for the next 5 years?

To enjoy the journey, keep my body healthy, and increase my strength and speed. 

Where can others follow you on social media:
Facebook: Tracy Molzer Kuhn
Twitter: @tkuhn0217

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Click here to learn more about Trimarni Coaching and Nutrition.
Be sure to subscribe to our Newsletter for ongoing information, education and motivational support.