Trimarni Greenville Camp - Day 2 recap

"Every mountain top is within reach if you just keep climbing."

Unless you live by, in, on or near the mountains, it's not every day that you can get on your bike from your front doorstep and ride up and down a mountain. 

Karel and I consider ourselves really lucky in that we can ride from our house and within 10 minutes we can climb Paris Mountain. In less than 2 miles, we are on bike-friendly, country roads with endless options for riding.

Although we do not do the long mountain climbs very often in our training, it is a nice treat to know that we can climb a mountain anytime we want without having to drive our bikes anywhere.
And if you haven't figured it out yet, Karel and I love to climb!

It was a no-brainer that we would give our campers an opportunity to climb a mountain (or two) during camp. Not only would it provide great stress on the body for our campers to climb (without stopping) for up to an hour but it would also force our athletes to dig deep and to discover new possibilities with their fitness. And because what goes up must come down, we wanted to put those who are not comfortable descending into the position where they had to descend in order to come down the mountain and we would be right there to give them the tips, encouragement and support that they needed to conquer any fears.

The morning started early for Karel, Joe and Adam. The dynamic trio (all training for IM Lake Placid) set out for a 92 mile, 7000+ feet elevation gain ride. I have never done this route before but Karel has done it three times. 

(Picture from a previous ride). 

I have never done this route but one of these days I will test my strength (and mental toughness) and try to conquer all that climbing. 

Our amazing SAG Support (Elizabeth, Taylor, Tricia) met the trio out around 36 miles into their ride to restock bottles. 

Oh the things you will see while riding in the country. 

The guys met the SAG after/before a climb so it was a welcome but quick refueling top. Although we don't recommend athletes load up on fluids/foods before a climb, this was the only spot where the SAG could meet the guys and still make it to the Ceaser Head SAG stop for my group. Lots of logistics when it comes to training camps and we could not have done it without our fab SAG crew!

The guys had a great view of Table Rock before climbing Ceaser's Head from the other side of the mountain. 

Karel was super impressed with Adam and Joe - both Floridians who never had this much climbing in one ride. Adam's body had enough at the top of Ceaser's Head which meant he still did around 64 miles of the ride which was incredible. Karel gave him a pep talk and told him to call it a day.
(I remember when I did my longest ride in Greenville last summer  - we did some of the Hincapie Gran Fondo route and after climbing/descending Skyuka Mountain, I told Karel I was done with all that climbing. I had a little breakdown but because we were still around 40 miles from home I had no choice but to continue. Thank goodness for Karel's pep talks because I managed to get myself back on the bike. We all have those days - we are human)

The guys enjoying their well-earned view!

As for our group, we left around 8:30am (the guys left at 7:15am) and we were off to the mountains. Our ride was a planned 4+ hours of riding and 5000 feet of climbing.
I love chasing the mountains!

This is one of my favorite stops for a picture. You are so close to the mountains and the views are incredible. 

My group was amazing!! Everyone stayed strong and focused for the 7 mile climb up to the top of Ceaser's Head. Everyone finished in less than an hour (yes - 60 minutes of climbing!).

What a view!!

I was just so proud of everyone for climbing the unknown mountain. There were bumpy roads and switchbacks and with the temps approaching 100, it was not an easy day to be riding 4+ hours but hey, if it was easy, everyone would be at a Trimarni camp! 

Great job Jim!! Looking strong!

Way to go Alex!!

Yay - time to go back down the mountains- 7 miles descending!!

Our SAG crew having so much fun waiting for us. 

(BTW - Taylor - front of pic - is our awesome Trimarni photographer. You will also see some great pics from Elizabeth - back of pic. Tricia in the middle was our awesome SAG coordinator - she rocked!)

Yes Elizabeth - we climbed from way down there. 

Our SAG crew earning their post SAG meal - yummy Sidewall Pizza from Traveler's Rest.

After we all finished our ride (we all finished around the same time), it was off for a 15-20 minute run. We asked our campers to run comfortable with good form for no more than 15-20 minutes but the last 5-7 minutes were strong. As usual, all campers were required to have a hydration system with them (handheld or belt) for the run WITH a sport drink.
For the ride, we all went through at least 1 bottle of sport drink per hour. I provided the campers with specific fueling suggestions for the long run and run (and pre/post workout) and no one bonked or had GI distress - well done campers!

After a few hours of resting (well more like hanging out and eating) for our campers at the lodge, it was time to clean up and head to downtown Greenville for our camp team dinner at Roost Restaurant.

Those are some awesome bodies!!! 

Welcome to Karel's world - it's always time for a beer. 

We love our beautiful downtown and Falls Park!

Walking on the Liberty Bridge downtown. 

Thanks Roost for accommodating our large group! The service was great!

We were hungry!! I had the tempeh pesto dish....

Karel had steak. 

What a GREAT day 2 of camp!! So proud of our campers. 

Half way through camp and we only gave our campers a teaser of our challenging terrain and what's to come in day 3 and 4 of Trimarni Greenville camp.  

Stay tuned for day 3 recap of camp! 

New eats from Main Street to Traveler's Rest

In a previous blog, I talked about tips for healthy eating while dining out. It's nice to get dressed up every now and then and enjoy food prepared from someone else and to not have to worry about cleaning up dirty pots, pans and dishes. 

Trimarni athlete Jim N was training with us in Greenville for his own private 3-day "camp" and there's nothing better than working out with our athletes and reflecting on workouts, with happy tummy food. 

One evening, we want to Breakwater restaurant, downtown Greenville on Main Street. The atmosphere was great and Karel and Jim enjoyed a local IPA. We all yummed over the bread basket which was filled with bite size corn muffins and biscuits with a side of orange butter.

For starters, I got the SPRING HERB SALAD:

artisan and arugula lettuce, basil, cilantro, tarragon, split creek farm feta, spicy pecans, citrus vinaigrette

For my vegetarian entree, I combined two sides which included: squash, shiitake & zucchini 

And the butternut risotto. 

Both were outstanding and I loved the texture and taste of the veggies with the risotto. 

Karel ordered the SOUTHERN FRIED CHICKEN: boneless fried chicken breasts, red skin mashed potatoes, haricots verts, cream gravy,

We all left with happy tummies! 

The day prior, we had a late lunch/early dinner after an afternoon 3.5 hour incredibly challenging ride (which followed a morning long course swim) from Upcounty Provisions.

Not sure if we were ready for some solid food after our ride or if the food is just really, really good but our meal was really, really good. And to make this restaurant even better - all the names on the menu are after well-known places in Greenville! 

How fun!!

I got the The Swamp Rabbit:

Hummus, avocado, garden veggies, crispy onions, mixed greens & balsamic vinaigrette dressing in wrapped up in our house-made lavash flatbread with a Ceaser's Head Side Salad (and a bag of chips comes with the meal). Karel ordered the The Traveler: Roast beef, bacon (which Karel rarely has), sauerkraut, feta and horseradish aioli served on a kaiser hoagie.  

The were out of the hoagie and flatbread so we all got Focaccia bread. 

I ordered out so when I went to pick up the food in downtown Traveler's Rest, I couldn't resist the brownie (which all three of us shared). Not sure exactly what was in it but it was gooooood!!

I just love the opportunities that come on occasion to enjoy new places to eat. I try to order new meals that I wouldn't normally make at home so that I can get inspired by a chef creation. I see eating out as a great way for me to become more creative in my own kitchen as I emphasize home cooked meals to fuel my active lifestyle. 

Happy eating (out)!

Remember, always feel better after you eat than before you eat. 

A happy tummy is a great feeling! 

Ironman fuelilng in Greenville (recipes and pics)

Despite so many life changes over the past few months, my love, passion and excitement for real food did not dissipate. I am constantly giving thanks to my body for all that it allows me to do, for I know I balance a lot and at any moment it has the opportunity to fail me. 

My love for real food has grown bigger and bigger over the years and the more I am introduced to new flavors, foods and cuisines, the more creative I become in my kitchen.
I appreciate real wholesome food just like I appreciate effective and safe sport nutrition. My daily diet nourishes my body and keeps my immune system healthy. Without my good health, I can not train. Through proper fueling and nutrient timing, I am supporting the metabolic demands of my body and ensuring consistent workouts and a quick recovery. 

Here are a few of the eats that I have enjoyed (with Karel) since we have moved to Greenville, both in and out of the Trimarni kitchen. 

The Green lettuce restaurant

Deli trays given to us by family friends, after my dad's funeral.

Greenfields Bagels and Deli

Greenfields Bagels and Deli

Greenfields Bagels and Deli

Dried fruit tray (with macadamia nuts and almonds) from our friend/athlete Wlad. 

Fresh pears from my friend Taryn. 

Tomato soup (1 can of your favorite soup) w/ cooked tortellini , fresh mushrooms and basil. 

Cook the soup and cooked tortellini together along with the fresh mushrooms. Then add chopped basil and top with a little cheese.

Caprese salad - roasted baby tomatoes, mozzarella, olive oil and fresh basil

Add a little olive oil to a skillet on medium heat and add a handful of baby tomatoes (washed/cleaned). Cook for a few minutes, then carefully toss. Continue cooking until slightly toasted.

Add chopped mozzarella (fresh, packaged) and fresh chopped basil and drizzle with olive oil

Pomegranate on main - Persian cuisine

Starter - cheese, butter, mint and radishes served with pita bread

Pomegranate on main 

Veggie kabob served with salad.

All items on the menu are gluten free and a salad can be served instead of basmati rice (I shared basmati rice with Karel from his plate and it was amazing! Karel got the Chicken Torsh Kabob)

Simple breakfast 

2 eggs + 1 egg white scrambled with a dallop of greek yogurt. Stuffed with kale and sliced tomatoes.

Toasted bread and fresh fruit.

Deli tray (we aren't sure from where) delivered to us from a family friend.

Salmon (for others to enjoy) as well as a simple salad, tabbouleh and edamame salad.

Tabbouleh and edamame salad

Arugula base topped with tabbouleh (barley and cranberries) and edamame salad (edamame, corn, black beans, sundried tomatoes, red peppers, lemon juice and olive oil).

I served this with a side of cottage cheese for additional protein.

Cabbage with tomato pesto tofu and jasmine rice

Karel made cooked cabbage which is one of his best dishes he makes for me (in a large cooking pot on medium heat, chop a green or purple cabbage and combine w/ 1 shredded potato and a little flour (about a tbsp or two for thickening), chopped onion and garlic in a little water - cooked for 40-60 minutes. Seasoned with salt/pepper to taste).

I made the tofu - cube firm tofu and in a bowl, lightly combine and then toss with 1 tbsp olive oil, pinch of salt, a few shakes of paprika and 1 tbsp sundried tomato pesto powder. Cook on medium heat in a skillet (drizzle a little more olive oil if needed to prevent sticking) for 10-15 minutes. Tofu should not be firm to the touch when finished cooking.

Jasmine rice - I typically use 2:1 ratio of water to rice. We love jasmine rice for it has a very popcorn-like smell and very easy to digest (which is why I love it when I am training for an IM or the night before a race). Topped with parsley from my garden.

I loved mixing the cabbage with the rice - this made the rice super creamy and delicious!

Clif Bar Kits Organic

I recently received a large package from Clif Bar after my recent trip to the Clif bar HQ a few weeks ago for the RD summit.  I was introduced to these bars while tasting almost every bar that Clif Bar offered. I am all about real food and you can't find anything closer to real food (in a "processed bar") than these bars. For those who are looking for a gluten free, soy free, dairy free and certified organic bar with minimal ingredients (all that you know) and at 200 calories or less, I know you will love KIT's Organic from Clif Bar.

Although I do not use solid food when I train for the Ironman (Only my custom INFINIT NUTRITION powder in my bottles - 1 bottle per hour), Karel and some of my other athletes need a tummy satisfier when they train and I will add this bar to my list of recommendations (along with hammer bars, lara bars, bonk breaker, clif bar, stinger waffle) if you are seeking a healthy choice to keep your tummy happy (I recommend around 30-50 calories as needed while riding, in addition to your liquid sport nutrition as your primary carb/electrolyte hydration source).

These bars are also a great choice when you need to carry a bar with you while traveling, running errands or in meetings. Also, if you find yourself without a healthy snack on occasion (ex. fresh fruit), this could be an alternative. There are a variety of flavors w/ nuts and/or seeds. I have not found them in stores so if you know of a place to buy them in a store, please email me so I can share with my athletes.

Potato salad

Roasted potatoes (sliced potatoes tossed in olive oil and seasoned with a little salt and chili spice and cooked at 425 degrees for 25-35 minutes).

Cooked mushrooms (on a skillet with a little olive oil) for 10 minutes.

Leftover edamame salad.

All on top mixed greens nd topped with a little shredded cheese. I added greek yogurt (Fage 0%) to this on top for my protein selection.

Tomato vine roadside market

A great selection of certified SC grown produce. (check out that ginger in the far left!)

So many choices!

YUM!

Tempeh and Broccoli stir fry

Steamed broccoli and cooked tempeh tossed with cooked jasmine rice and topped with cheese. 

Egg casserole with kale, corn and tomatoes

4 egg whites and 2 whole eggs scrambled w/ 1 dallop 0% Fage greek yogurt

Baby tomatoes, kale, corn, mushrooms, onions, garlic - as much as you want of each of these

Preheat oven to 375 degrees and drizzle a casserole dish with olive oil.

Add your veggies into your dish to fill dish 1/2 way full. Season with a little salt, pepper and your choice of seasonings.

Pour egg mixture over veggies.

Cook for 20-30 minutes or until eggs are firm. Top with feta cheese when eggs are finished cooking (oven off) and keep in oven for an additional 3-5 minutes.

Passerelle Bistro in Falls park - 

Green goddess garden baguette

Crisp cucumbers, heirloom tomato, arugula, goat cheese, shoots, Green goddess dressing (I asked for dressing on the side - both dressings for sandwich and salad were amazing!)

My handsome lunch date

Thank you Trimarni friend and athlete Lisa for the nice gift card to Karel's favorite French bakery here in Greenville, Legrand bakery. 

Trimarni egg and chickpea salad

5 hardboiled eggs (2 whole and 3 whites - chopped)

1 can chickpeas (rinsed and drained)

large handful baby tomatoes (chopped/sliced)

10 baby carrots - chopped

3 stalks celery - chopped

1/3-1/2 cup chopped onions

1/2 - 3/4 cup peas

1/3 cup 0% Fage Greek Yogurt

1 spoonful favorite hummus

Toss together and season to taste with a little salt/pepper. Refrigerate for 1-2 hours before serving.

Toasted bread (this is leftover bread from the deli but you can also thinly slice a baguette)

Place bread on pizza tray (I had my bread frozen) and preheat oven to 350 degrees. Cook bread for 5-8 minutes and if slightly brown on bottom side, flip bread (remove pan from oven first). Keep oven light on for if the bread is cooked 1 minute too long it will burn.