It's National Triathlon Week!

It's National Triathlon Week!

"National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle."

Triathlon has been part of my lifestyle for the past 16 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. 

I've learned so much since my very first triathlon.

You may see me as this triathlete....

But this is how it all started......

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but I had little open water experience. Once the swim was over, I found myself filled with anxiety. The bike portion was super scary for me. Even with a hybrid bicycle, I knew nothing about riding a bike in a race. Thankfully, once my legs hit the ground I could relax and enjoy the final leg of the triathlon. When I completed my first sprint triathlon, I was equally exhausted and thrilled at what I had accomplished. It seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it all by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comradery of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon (April), my first half ironman (IM 70.3 Florida at Disney, May) and my first Ironman (IM FL, Nov). Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive and the volunteers were incredible. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. My bike handling skills have really improved, which has made cycling so much more enjoyable. 

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge in 2012.

He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. He lost a lot of his top-end bike speed and power but he still has a strong love for being on two wheels (although the tri bike is not his favorite bike). Lately he has discovered a strong love for mountain biking and in 2021, he participated in 3 Xterra events. 

Over the past 16 years, I have learned so much and have accomplished a lot in the sport of triathlon. And thanks to the sport, I have been able to participate in many other events, like gravel biking, trail running and open water swim events. Triathlon isn't just a sport, it's a lifestyle.

Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my third book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed, yet excited and eager to try something new. It was important to me to provide practical and easy-to-read chapters that were relatable and relevant to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and sport nutrition - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethnic groups), I hope that my book Athlete to Triathlete will simplify the sport to help you safely and confidently enter - and stay in - the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to all types of athletes and fitness enthusiasts. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons. Regardless of your background, triathlon is an everybody sport. 

Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist. Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.
Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Get Started Articles: 
TriWeek: Swimming
TriWeek: Cycling

TriWeek: Running
TriWeek: Transitions

Are you ready to try a triathlon?

For more info, click HERE.

If you've been thinking about trying a triathlon, I encourage you to consider an indoor triathlon. Indoor triathlons have become very popular at gyms, YMCAs and other types of athletic clubs as a fun winter indoor event. It's a safe place to start if you want to see/experience what a triathlon is all about. An indoor triathlon includes a swim in an indoor pool, cycling on a stationary bike and run on a treadmill (or around a track) - either for a set time or miles. Unlike a standard triathlon where you swim in an open body of water and ride/run on the road, an indoor triathlon takes place, yep you guessed it - entirely indoors!
And no need to invest in a lot of equipment or gear. All you need is a swim cap, goggles, swim suit, running shoes and cycling shorts - all things that you can find at your local run, tri or bike shop (or online).

As an example, the Kroc Center in Greenville is putting on an indoor triathlon on February 5th. You can find more info HERE. If you have been tri-curious, give it a try! You'll feel super accomplished and proud when you finish! 

Triathlon has been part of my lifestyle for the past 16 years. the sport has given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. I've also met a lot of really cool people along the way. 

But even if you see me an experienced, accomplished triathlete.....

Every expert was once a beginner......

When I participated in my very first triathlon (2003), I knew little about the sport. I saw a flyer on the YMCA bulletin board promoting a triathlon race. As a collegiate swimmer, I felt extremely comfortable with pool swimming (little open water experience) but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon - I was just so happy to be off the bike. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could do three sports back to back to back. 

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

After spending ten years as a competitive swimmer, I missed the comradery of training/competing with others. Plus, a student-athlete lifestyle was all I knew. In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I was craving some stress-relief through structured training.

In 2006, I was bit hard by the endurance bug.

I completed the Boston Marathon, my first half ironman (IM 70.3 Florida at Disney) and my first Ironman (IM FL) - all in one year. All at 24-years old. I was amazed at what my body could do and I loved being in the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong, scared to confident.

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge. In 2012, he participated in his first triathlon. He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. Although he doesn't love being on his triathlon bike, triathlon has kept him loving cycling. 

For me and Karel, our love of endurance sports has allowed us to recently explore new and different opportunities - like trail running and mountain biking. While I plan to always keep learning about myself as an endurance athlete, I have learned the most from 14+ years of triathlon coaching. Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way. I experienced injuries, I probably trained too much/too hard and I spent money on gear/equipment that I didn't need.

Anytime you pursue a new sporting event, there's a good chance that you will feel confused and overwhelmed yet excited and eager. 

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help you feel more comfortable about the sport of triathlon, check out my book Athlete to Triathlete. I wrote this book to help individuals feel more welcomed and comfortable on race day while also safely and confidently entering the sport of triathlon. I want others to feel the same excitement that I felt as a newbie but prepare for a triathlon event in a smart and effective way. 

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Books To Buy This Holiday Season

 

If you are new to this blog, welcome! If you are a frequent reader, thank you for your continued passion for all things nutrition, health and wellness. It's crazy to think that I have been blogging since 2007!  Over the past few years, I have had the opportunity to write three fitness/nutrition-related books.  Each book was a labor of love. Words are powerful and it can be difficult to get the right ones on paper to appeal to a mass audience. Writing a book can be a fulfilling and rewarding experience but it isn't without challenges.  Essential Sports Nutrition was my very first book. When a publishing company reached out to me to write this book, a long-time dream had been fulfilled. I put so much time, effort, brain power and research into this book as I wanted it to be perfect. I was then asked to write The 365-Day Running Journal. While this book was not as scientifically in-depth as my first book, the creative process required me to think differently when creating the content in this journal. Athlete to Triathlete was a challenge to write. With so many different opinions, thoughts and practices on triathlon training, nutrition and racing, I found myself putting in more time and energy into this book than I had originally planned. But like the other two books, it was worth it when the book finally went to print.  I realize this is a shameless plug to promote my own books for holiday gift giving but as a reader of this newsletter, there's a good chance that you (or someone in your life) could benefit from one (or all) of these books.

Essential Sports Nutrition Order HERE. Sports nutrition is a vital element for reaching peak physical performance. To maximize workouts and athletic ability, Essential Sports Nutrition offers the most up-to-date nutritional guidance along with delicious recipes to make eating right for an active lifestyle, easy. Essential Sports Nutrition is a user-friendly reference on fueling to meet your fullest potential. Essential Sports Nutrition teaches you how to nourish your body for energy with: A nutritional overview that includes new research on sources of nutrition and components of an ideal diet. Nutrient timing that teaches you what and when to eat before, during, and immediately after exercise for the best results. 24 recipes for before exercise or competition, during and after exercise, plus recipes for rest days.

The 365-Day Running Journal  Order HERE. Whether you’re aiming for faster time, longer distance, or just to have more fun, this journal supports your journey as a runner. The 365-Day Running Journal lets you log your runs so you can follow your progress week-to-week. The modern design and compact size makes it easy to write down location, time, weather, and distance for each run. Stay motivated with a list of your goals, races, and personal records. For casual joggers or ultrarunners alike, this running journal reminds you that it’s not always a race―but simply about doing what you love. The 365-Day Running Journal includes: Flexible dates―It’s no problem if you need to skip a week―the dates are left blank, so you can log at your own pace. Going strong―Get a pick-me-up with 13 monthly essays on motivation, body image, running form, and more. Practical tips―Weekly tips and fun facts help you improve your running skills and take care of your body.

Athlete to Triathlete Order HERE. Maybe you love to run, swam competitively in high school, or enjoy riding your bike. Perhaps you’re looking for a fun, new athletic challenge? Whatever the case is, you’re in the right place. Athlete to Triathlete delivers the ultimate triathlon training plan for Sprint and Olympic races to help you gain the fitness and confidence to complete your first race―and enjoy doing it. Transition from a single to a multisport athlete with advice on everything from injury prevention and mental fitness to pro tips for mastering each sport. The up-to-date information and expert guidance make your training journey and race day experience safe, fun, and memorable. This triathlon training book includes: Triathlon 101―All the triathlon-specific information you need to know, including helpful features like gear checklists, transition tips, and race day rules. Training beyond the basics―The chapters provide simple-to-understand details on training fundamentals, stretching exercises, and advice tailored to runners, cyclists, and swimmers. 12-week training plans―Follow a detailed, day-by-day training plan for either a Sprint or Olympic distance race.

                                                               ================================
Also, for a delicious Chia Energy Ball recipe, be sure to check out our latest newsletter HERE.

National Triathlon Week - from Athlete to Triathlete

It's National Triathlon Week!

"National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle. The schedule for the week features a new theme each day, with a spotlight on all of the components that make this sport so great. National Triathlon Week, or #TriWeek, is a celebration of not only triathletes, but all members of the multisport community — including officials, coaches, race directors, sponsors, families and friends of triathletes and more."

Triathlon has been part of my lifestyle for the past 15 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. 

I've learned so much since my very first triathlon. Even if you see me as this triathlete today....

This is how it all started......

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim (little open water experience) but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comradery of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman (IM 70.3 Florida at Disney) and my first Ironman (IM FL). Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge in 2012. He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. He lost a lot of his top-end bike speed and power but he still has a strong love for being on two wheels (although the tri bike is not his favorite ;) 

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from 12+ years of triathlon coaching. Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my last book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Triathlon cycling 101

Sandwiched between the swim and run, the triathlon bike portion is the longest discipline in both time and distance. With nearly 50% of your race time spent on two wheels, this is where your hard work pays off. But not enough time in the saddle will cost you valuable time and energy during the bike and run.

When it comes to triathlon gear and equipment, cycling is the most expensive discipline. Plus, training outdoors has its hazards, especially when you are sharing the road with cars, pedestrians, nature and wildlife. For these reasons, many triathletes don’t train properly or spend a considerable amount of time only cycling indoors. Because triathletes have a reputation for not having great bike-handling skills, preparation for the bike portion of a triathlon is a combination of having the right equipment, doing the right training and having great bike handling skills.

Fundamentals
The cycling culture may look intimidating but as long as you are riding a bike and having fun, you are part of the club. Plus, building bike fitness is fairly easy – go ride your bike. But to truly showcase your cycling fitness, proper bike handling skills and training are critical for your safety (and those around you), confidence and efficiency. Knowing how to corner, brake, descend, stand, climb and change your gears will take your bike fitness to an entirely new level. For most triathletes, due too much indoor riding (or fear of riding a bike), these fundamental skills are lacking. For example, going downhill on a bicycle at 40+ mph is a pure adrenaline rush – so long as you can safely handle your bike at these speeds. If you get yourself going too fast and you don’t have the right skills, you’ll tense up and may try to over-correct by squeezing your brakes – causing you to lose control.


Descending
Position yourself a bit back on the saddle. Avoid breaking the whole way down as this puts tension on your arms and hands, prevents the wheel from moving freely and can overheat your brake pads. Brake softly and then let it go. The front brake is on the left side of the handlebars and the rear brake is on the right. The front brake has more stopping power but if used by itself, your rear wheel can slip, causing you to lose control of your bike. Practice on a small hill with a slight decline and as you gain more confidence, work your way up to longer hills, where you’ll carry more speed.

Braking
For your safety, it’s critical to practice your braking abilities before you find yourself in a situation when you really need to brake. Find an empty parking lot and ride fast for 10 seconds. Then come to a controlled stop. Learn how long it takes you to safely come to a quick stop to better understand your bike’s braking power.

Cornering
While you may not be corning at a high speed like a criterium racer or descending on long and sweeping switchbacks in the Alps, making turns (especially u-turns) is a necessary skill to master. Always look ahead to avoid grease, painted lines, sand or rocks – especially in the rain. If you are turning, never brake in the turn/corner – get your braking done before the turn. Keep the inside pedal up, outside pedal down, weight on the outside foot. You can even move your butt slightly off the saddle to put more load on the outside pedal. Lean the bike – not your body – into the turn (this is called counter-steering). Push your hand on the side of the handlebar where you want to turn. Always look in the direction you want to go to maintain your line. Instead of trying to get close to the corner/cone, start at the outside and carve a smooth arc through the apex of the turn. As you come out of the turn, straighten up the bike and begin pedaling. Always shift into a lighter gear before the turn so that you can quickly gain momentum out of the turn (the same rule applies for stopping).

Bike handling
Lastly, although it seems basic, you must learn how to signal a turn, point to something in the road and take in nutrition as you are riding. This all requires you to ride your bike with only one hand. The only way to become efficient at this skill is to practice while riding. In an empty parking lot, practice lifting one hand at a time off the handlebar to learn how to balance yourself on your bike. Then practice grabbing your water bottle from the cage.

Changing gears
Not knowing how or when to shift your gears can cause you to lose momentum, drop your chain or struggle to get to the top of a steep hill. For proper shifting, you need to know how to shift to the right gear before you need it so that you can maintain a smooth and efficient pedal stroke throughout the entire climb.

For a big shift (up or down a hill), you’ll switch between the front chainrings. The left handlebar shifter controls this shift. In simple terms, the small chain rings makes pedaling easier (up a climb) while moving to the big chainring will make pedaling harder (down a hill). Before approaching a major terrain change, anticipate what shifting needs to happen and give yourself time to get into the right gear.

For smaller shifts in the wind, undulating terrain, or for more efficient riding, the shifting mechanism on the right side of your handlebars will move the chain up and down the rear cassette (right side of the back wheel). Moving the chain up will make pedaling easier while moving the chain down will make pedaling harder.

Don’t settle into being a one-gear rider. In an empty parking lot, practice shifting form your big to small chain ring and moving your chain up and down your rear cassette so you can feel how this affects your effort. A simple trick to keep your chain from dropping as you change gears is to keep the chain in the middle of the rear cassette when moving from the big to small chain ring (and vice versa).

5 Pro Tips

1. For smoother shifting, braking and turning, anticipation is key. For example, change your gears right before you really need to, especially when climbing.
2. Don’t wait until you are on the side of the road to perfect your flat-changing skills.
3. Learn the rules of riding on the road. Know how to signal appropriately when making a turn or pointing out a hazard on the road. Try to anticipate the decisions of the cars around, behind or in front of you.
4. Check your bike (ex. cables, brakes, tires, spokes, chain, etc.) before every ride. Don’t forget to pump your tires (recommend tire pressure can be found on the sidewall of your tire in psi).
5. In wet weather, stay off the painted line, watch out for oil and break earlier than usual when taking a turn. Look out far enough ahead so you can see and react to any obstacles on the road or on the shoulder.

For more triathlon tips, nutrition guidelines and race day advice, check out my new book Athlete to Triathlete.

Be all in without being all or nothing

I've had a busy last two weeks but it has been all so rewarding. With a trip to Charlotte, NC and then Roanoke Virginia, followed by a trip to Lexington, KY the following week, I've had the opportunity to speak to a wide range of individuals about nutrition, education and sport - newbie triathletes, fitness enthusiasts, collegiate athletes, coaches, strength and conditioning coaches, exercise science students and so much more. It's truly been a dream come true to be able to give back to others.

With so many people wanting to improve health, change body composition or improve performanc (and in honor of my new book Athlete to Triathlete), I’d like to give you a few tips on how you can get the most out of your exercise or training journey without being all or nothing.

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

The sport of running, swimming, biking or triathlon isn’t reserved only for the elite or as a means to an end to lose weight. It’s much more than clocking the miles. It’s part of your lifestyle. It’s who you are. It defines you. Training for a race adds purpose to your every day exercise regime. As you physically prepare for an event, you also improve health, boost self-confidence, overcome fear, stretch physical limits and become a role model for others.

When motivation is high, it’s easy to envision yourself crossing the finish line with a victorious fist-pump. It’s the follow-through, action-part of training that can be difficult to sustain. That’s why motivation is important. When you are tired, busy, or dealing with a setback, you need purpose and direction to drive your actions. Every human being has a different source of motivation. For some, it’s a goal or incentive, like reaching a personal best time. For others, internally you are motivated by your health, a personal cause, or mental well-being.

If you find yourself struggling with motivation, you are never alone. Even professional athletes, who train for a living, often struggle to find the drive to train. Here are a few tips to help you be "all in" without being all or nothing.

• Know your “why.” At times, training may feel repetitive and boring. If a personal challenge is greater than your why, triathlon will feel like an unnecessary sacrifice. When you know exactly what you want to achieve and why, it’s a lot easier to put in the work, even when you don’t feel like it.
• It’s ok to fail. When something doesn’t go as planned, it’s easy to give up. When you experience a setback, learn from it. Mistakes and failures provide you with valuable feedback—lessons you can use to improve.
• Change up your training environment. Freshen-up your music playlist, explore a new training environment, or invite a friend for company. Because repetition can become mind-numbing, give yourself a mental boost by revitalizing your workout regime.
• Body image - Athletes come in different shapes and sizes. The perceived ‘athlete’s body’ is not something you need to strive for. Success looks different on everyone. If you watch any race – The full triathlon distance to marathon – you’ll see all different body types celebrating across the finish line. Your body is amazing. Exercise because you love your body. Instead of bashing your body, thank your body. Be proud of the function of your body and all that it’s capable of achieving. learn to embrace the unique traits and qualities that enhance your athletic journey. Not every athlete body is going to look the same. The process of developing a positive body image takes time but to love your body in motion is worth the patience and hard work. Sport doesn’t care what you look like, it just cares that you take good care of your body.
• Train for those who can’t. If you are struggling with motivation, tap into something that really matters to you. Think of someone who is going through a difficult time or a cause that you are passionate about. There’s great power in dedicating a workout to someone/something.
• Re-energize yourself in a group setting. Not only are you more motivated to train when others hold you accountable, but nothing is better than the comradery of physical suffering.
• Don’t be all or nothing. Routines and plans are helpful, but not if they are overly rigid. Being a self-proclaimed perfectionist can cause frustration and burnout. Put your energy into what you can control, recognizing that something is better than nothing. Manage your expectations and focus on progress, not perfection.
• Love the journey, not the end result - Anytime you are overly focused with an outcome or an end result, you will quickly find yourself losing joy for the journey. When you love what you are doing, the end result doesn't hold as much weight. Thus the journey to reach your goals should in some ways, exceed the goal itself. The journey to achieve a goal is built from; the person you become, the skills obtained, the obstacles you overcame and the inner growth that took place.

• Have fun - Many experience great stress from constantly needing to prove something in every workout. Fitness improvements come from what you do most of the time, not what happens occasionally. Keeping your training fun is the most important way to foster fitness improvements. When you perceive a workout as enjoyable - something that makes you happy - it will have a positive impact on your entire workout experience. While many workouts will be challenging, you can only push yourself harder and feel a greater sense of satisfaction when you are enjoying what you are doing.
• Love the grind - Not every training is going to be fun, enjoyable or smooth sailing. There will be setbacks. It may feel like there is never enough time in the day to get everything done. The weather will not always be perfect. Your body and mind will play tricks on you, telling you that you are too tired to train. It’s good to dread some of your training sessions or to struggle through some workouts. Elevating your fitness requires hard work and pushing yourself outside of your comfort zone. It means being willing to fail, go easier than you'd like, show up when you are tired and grit it out, even when you want to quit. Make every session count.
• Patience - Performance improvements, body composition changes and fitness improvemnts are never linear. Many times, a breakthrough occurs right after a serious of subpar workouts. To take your fitness to the next level, you can't rush the process. Your best performances are still within you. Stay patient. Real results require effort and energy. Patience is the combination of persistance and time: it is a process of growth, hard work, failures, and eventually, reaching goals.

Athlete to Triathlete is now available!

Thank you to everyone who has helped to get the word out about my new book Athlete to Triathlete. I was so shocked to hear that my book received an endorsement by Gerry Rodrigues of Tower 26. Here's the link to the podcast (episode #70, ~18:15 into the episode).

If you pre-ordered the print copy, it should be on its way to you very shortly! I can't wait for you to get it in your hands. I feel like it's an easy-read but packed with a lot of useful, practical and helpful information, tips and guidelines. After you have had a chance to read through the book, if you could take a few minutes to write a review and post it online at on Amazon, I'd greatly appreciate it. Even just a few sentences can make a big difference in the success of the book.

And when you receive your copy, I'd love to see a picture of you with the book (or just the book if you are camera shy). Be sure to tag Trimarni and #AthletetoTriathlete with your picture.

Also, if you live in or around the Charlotte, NC or Roanoke, Va area, mark your calendars!

January 30th (Thursday) - 6:30-7:45PM at Charlotte Running Company Promenade (NC)
February 1st - 10-11:30AM at Run About Sports Roanoke (Va). Group run at 8am.

Mingle with the local triathlon/running community and ask me your best triathlon training, racing, daily and sport nutrition questions.

I'll also be selling my new book Athlete to Triathlete at a discounted price as well as my other two books Essential Sports Nutrition and The 365-Day Running Journal.

If are in need of updating your podcast list, I was recently interviewed by Seconds Flat where we discussed my last two books and dove deep into the topic of training.

Here is a look at some of the illustrations and tips that you will find in Athlete to Triathlete:

The Athlete's Diet

Every athlete has unique nutritional requirements dependent on the training program, body composition goals, genetics and fitness level. Therefore, there is no one best diet to follow. More so, your nutritional requirements, food choices and strategies will change throughout the year, depending on training volume and intensity.

But even during peak training when energy requirements are increased, your food choices should remain nutritious and health-promoting. Leaving your diet to chance or training to "earn" your food may result in nutrient poor food choices, lacking key nutrients. And a diet of restriction, sacrifice and obsession will lead to less-than-optimal energy availability.

Being well-nourished puts your body into a state of optimal functioning, helping you become a better athlete. The foundation of building a healthy sports diet is to consume a variety of nutrient-dense foods from all food groups. Your diet should not include an off-limit food list unless you suffer from a food allergy/intolerance or need to avoid certain foods for ethical, religious or health reasons.

One of the biggest nutritional challenges for athletes is figuring out how much energy is needed to support your training. On top of that, eating the right foods, timed appropriately with your workout, can help you get more out of your training session.

Although your daily training diet will help you adapt to training stress, the diverse nature of your structured training plan will likely validate the importance of consuming well-formulated sport nutrition products during certain workouts. Ideally, sport drinks, gels and energy blocks/chews are portable, convenient and easy-to-consume during swimming, biking and running, providing a specific amount of fluids, carbohydrates and sodium which can be easily digested and absorbed. Sport bars are typically reserved for long-duration, lower intensity training sessions.

Because many athletes complain of GI (gastrointestinal) issues as a primary limiter on race day, training your gut to tolerate nutrition while exercising can help you avoid unpleasant symptoms such as cramping, bloating, dizziness, nausea, extreme fatigue and a sloshing stomach.

If you would like to learn more about this topic, you'll enjoy my new book Athlete to Triathlete. You can pre-order your copy here: Athlete to Triathlete. 

Are you ready to try a triathlon?

For the past fourteen years, I’ve called myself a triathlete. Prior to embarking on this incredibly fun multisport lifestyle, I participated in running events. Before that phase, I dedicated over ten years of my life to competitive swimming. While 

in college, I heard about a local triathlon event. I welcomed it as a challenging new training adventure and a way to meet other people. Here's a picture of me smiling my way through my first sprint distance triathlon. I had no idea what I was doing but I found a way to get to the finish line. 

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons.

Regardless of your background, triathlon is an everybody sport. Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist.

Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.

Despite your nervous energy, excitement and curiosity, it’s normal to feel a bit overwhelmed by this new multisport endeavor. For example, you may be intimidated by all the gear used in a triathlon. Although triathlon is an equipment-heavy sport compared to a sport like running, you don’t have to break the bank just to cross the finish line. Another challenge to this multisport lifestyle is balancing training for three sports with work, family and life. By having clear expectations of the available time that you can realistically dedicate to training each day, you can build your training around your life and still achieve positive fitness adaptations.

Although the sport of triathlon has evolved since I first entered the sport, one thing has remained the same – through your hard work and determination, you’ll accomplish feats that you never thought were possible by your body and mind. 

In my new book Athlete to Triathlete, I discuss everything that you need to know to ensure a fun, enriching and sustainable triathlon journey.

For the beginners and tri-curious:
☑️Learn the fundamentals of how to train for a triathlon.
☑️Learn how to select your races.
☑️Understand how to fuel for a sprint and olympic distance triathlon.
☑️Learn what gear is needed to train for and participate in a triathlon.
☑️Learn more about race day, including what to expect during athlete check-in, transition area set-up, an open water swim start and all the nitty gritty details of participating in a 3-sport event.

For the experienced triathletes and coaches:
☑️You can access two easy-to-follow, descriptive and periodized 12-week training plans for sprint and olympic distance triathlons.
☑️You can access dozens of strength, mobility and stretching exercises targeted to triathletes.
☑️Learn how to fuel better around and during workouts and on race day to minimize the risk of GI issues, maintain optimal hydration and delay fatigue.
☑️Descriptive how to become a better open water swimmer.
☑️Improve your bike handling skills to become a better triathlon cyclist.
☑️Become a better triathlon runner off the bike.
☑️Improve your transition times through sample brick workouts.

If you or someone you know can benefit from my book, you can pre-order your copy here at: Athlete to Triathlete.

If you are in need of a training plan to help you kick-start your 2020 triathlon training, we have a variety of plans to choose from. We have updated all of our training plans to reflect our current coaching methods and strategies for optimizing performance without compromising health.

2020 Trimarni Training Plans

-13-week Sprint Plan
-13-week Olympic Plan
-10 week Foundation Plan
-21-week Half distance Plan
-21-week Full distance Plan

You can learn more about each training plan on our website. Click HERE.

Are you at risk for a performance setback?

The other day I was chatting with a friend and I told her that there was no way that I would have been able to write my new book, Athlete to Triathlete, six years ago. Even though I've been a triathlon coach for over 13 years, several things have changed over the years that have helped me become better coach triathletes and understand the sport of triathlon.

For example, on Pg. 35 of my book, I address several factors that can place an athlete at risk for a performance setback.

Setbacks are no fun. They are frustrating, distracting and depressing. 

While motivation and excitement can help you show up to a training session, as an athlete, it's your responsibility to be an active participant in all aspects of your life. Seeing that lifestyle choices impact your training, your athletic success is built on great body-mind awareness.

In my book, I will help you train smarter and improve the odds of maintaining consistency with your training, all while building confidence for race day. If you are interested in more info on the topic of reducing the risk for injury, sickness and burnout, in a packed 199-page book filled with triathlon-related information, tips, guideliness, exercises, training and gear, you can pre-order my new book now on Amazon.

ORDER HERE: Athlete to Triathlete. 

Why I wrote Athlete to Triathlete (new book)

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comraderie of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman and my first Ironman. Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and was seeking a new challenge in 2012. And boy, did he get one! He really strugged with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water.

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from coaching hundreds of athletes over the past 10+ years. Although my focus is with endurance triathlon, every expert was once a beginner. From my own experience, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my new book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my new book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with pre-ordering my book, you can help me get the word out by sharing with your friends, training partners and anyone else you feel would benefit.
You can pre-order your copy here: Athlete to Triathlete.