'25 IM 70.3 CDA Race Report

Coeur d’Alene has been on our race bucket list for several years. Back in 2019, Karel registered for 2020 IM CDA but it was cancelled due to Covid. In 2021, the Ironman did not happen and instead, Karel was able to change his entry to IM St. George. A few months later, we learned that IM St. George would be the host of the 2021 Ironman World Championship. In 2022, Karel was once again registered for IM CDA but a month before the event, Karel broke his hand mountain biking. After 2023, the Ironman distance in CDA was discontinued but the 70.3 remained.

Finally, in 2025, we were going to check IM 70.3 CDA off our bucket list but Karel had two knee surgeries this year for a torn meniscus (each knee) and since the last surgery in April, he has been having complications - which have impacted his ability to run. We were disappointed that we both couldn’t participate in the race but we decided to make the most of it - I would race and Karel would turn the trip into a mountain biking train-cation. Karel ended up riding over 15 hours over 4 days which made for a great ‘training camp’ as he prepares for his second Breck Epic MTB stage race in August.

We arrived to Spokane on Wednesday late morning (3 hour time difference to the east coast), and made the quick and easy 40 min drive to CDA. I rented a SUV (Audio Q7) via Turo.

Our Airbnb was located on 18th street, which was on the bike and run course. Although we needed to drive the 1.5 miles to and from the race venue, it was the perfect location for easy access to the course. The house was very spacious and had a great layout. We had Trimarnis Diane, Jeannie, Gin and Coach Joe staying with us, which made for great company and lots of laughs. We did a big grocery shop at Safeway when we arrived.

Around 5pm, Joe, Gin and Diane went for a spin and Karel and I drove to the race venue for an open water swim. We parked at the paid parking ($3/hr) at the beach area. It ended up being very windy that evening and the water was super choppy. It felt like an ocean! It wasn’t a relaxing swim but rather an exhausting swim. But Karel and I made the best of it and ended up “swimming” for ~1000 yards. 

On Thursday, Karel went for a 3-hour mountain bike ride at Canfield Mountain Trail System and Joe and I went out for a bike along the first part of the bike course. We started at the race venue (from our house) and followed the course. There is a nice trail system in CDA which is alongside the road. The road was fairly quiet so I stayed on the road. I did some out and backs along the course with a few intervals. I ended up riding ~80 minutes. After the bike, I went for a ~30 min run on the back part of the run course (which is also the start of the bike course). Later that day morning, we went for an open water swim and the water was perfectly calm. Compared to yesterday when I averaged 1:51/100, I had a wonderful ~2100 yard swim averaging ~1:29/100 pace. The water temperature was perfect around 68-70 degrees. 

Far end turnaround on run course

On Friday, Karel did a 5 hour ride with over 7,000 feet of climbing at Mt CDA. I kept the day very easy and went for an open water swim in the morning. Once again, it was very windy. Whereas the weather was very nice in the 60’s-70’s on Wed and Thursday, a cold front started to come through on Friday. After watching the weather all week, it looked like the weather would stay as predicted for race day - cold in the 40s-50s and a chance for rain on Sat evening and early Sunday morning. We went for a swim on Friday morning and once again, it was very choppy. I swam for ~1000 yards and once again averaged over 1:50/100. 

Around 2pm we checked in for the race. There was some confusion with my AWA placement as they didn’t have me as an AWA athlete so I ended up with a higher number than planned - which in the end didn’t matter as I had a good location on the bike rack, near the sidewalk and a few rows from the transition exit. In the evening, we ordered out (and enjoyed) pizza from Fire Artisan Pizza. 

On Saturday, Karel went for another 3-hour ride at 4th of July Pass. This was an “easier” ride for him (less technical than the other two days) but still a lot of climbing. I did around an hour bike in the morning and it was chilly out. I dressed very warm with leg warmers, toe covers, base layer, jacket and gloves. I included a few short intervals to get my legs going and my legs felt really good. After the ride, I did a quick loop on the run course so I could see the first few miles of the run. The course was well-marked starting on Wednesday. I really liked the run course and I was getting really excited to race. I went for a 15 min run and my legs felt amazing. I couldn’t decide which shoes to wear for race day so I started off in my New Balance and then did a few minutes in my Saucony’s and decided on the Saucony’s. Although they are old shoes, I’ve had my best two runs in the recent years in those shoes.

Joe and I checked in our bikes around 3pm (bike check in closed at 4:30pm) as we were watching the weather and trying to figure out the best time to go to miss the rain. The rain ended up coming in the evening so in the end, it didn’t matter. I had all my gear ready on Friday so all that was left on Saturday was to finish my carb loading and prepare my bottles.

Because this race was cold, I didn’t fill my bottles all the way with fluid as I knew I wouldn’t be drinking a full 26-ounce bottle per hour. I ended up only filling my bottles up with around 22-ounces. I prepared 3 bottles, each with 90g INFINIT Fructose per bottle. For the run, I had 2 x 10 ounce flasks, each with 45g (1.5 scoops) Never Second + 1/8 tsp salt (for an extra 250mg sodium) I’ve been playing around with my run nutrition over the past few weeks and this strategy has been working well for me.

I did a lot of laying around on Saturday evening and went to bed around 7pm. I watched a cute movie (Instant Family) on Friday and finished it on Saturday as I was laying in bed. I had an ok night of sleep - not bad but not super restful.

My alarm went off at 3:45am and we planned to have Karel drive us to the race venue at 4:45am for the 6am race start. I woke up feeling good and looking forward to the race. My only concern was the weather and still feeling a little undecided as to what to wear for the bike. I had a few different options - either arm warmers and gloves or a tight fitting jacket and gloves.

After I got up, I went to go pee and made my way downstairs. I made my instant coffee and sat at the kitchen table with everyone as I sipped my coffee. Around 4am, I started to feel a little dizzy while I was sitting at the table. The room started to get a little fuzzy so I rested my head on the table. I started to feel a little better so I got up to prepare my pre race meal of yogurt and waffles w/ PB and syrup. But as I was about to get up, I got really dizzy and could feel a faint coming up. Before I knew it, I found myself near the couch. I can’t remember if I landed on the floor by the couch or on the couch but when I finally woke up, I was laying face down on the couch - exhausted and wanting to sleep.

This was my third incident of fainting on race day morning. The only trend is that it comes after I pee first thing in the morning. The first was in 2017 at the IM 70.3 WC in Chattanooga. Unfortunately, I hit my face on the kitchen floor when I blacked out and couldn’t race. I went to the doctor and cardiologist a few days after the event and they couldn’t find anything wrong. I ended up signing up for IM Chattanooga 2 weeks later (last minute decision to register) and placed 1st overall amateur. In 2021, I fainted on race morning at IM 70.3 Haines City. I ended up participating in the race but I felt really tired during the race. I was really frustrated that this happened again. Karel saw me on the couch and I told him what happened and he stayed calm and tried to help me out. He prepared my 3 waffles w/ PB and syrup and when I started to feel better, I was able to get in everything. It was nearing 4:35am and I had less than ten minutes until we needed to leave. I tried not to rush myself so I took my time, gathered my things and by the time we got in the car around 4:45am, I started to feel more normal again.

I dressed very warm for the morning - my race kit, pants, long sleeve shirt and jacket, along with a hat and gloves. Karel was cold in the morning but I found it very comfortable. I decided to use my gloves and arm warmers for the bike. I came up with the idea to wrap the top part of my tri kit in a baggie and tuck inside my shorts but in the end, it didn’t work and the top ended up getting wet. I was hoping it would stay dry for the bike. I also used a piece of mylar blanket under my sports bra for the swim and bike to keep my chest warm.

After setting up my bike with my bottles, computer and pumping my tires, I did a short jog around the park and went to the bathroom. I felt normal tried to forget about the early morning fainting incident.

I wore an old pair of socks before the swim to keep my feet warm as we were standing along the beach. I opted not to do a swim warmup in the water but instead, did some dryland exercises for my arms. I stood in the 27-30 min corral for the swim and at 6am, the race started.


1.2 mile SWIM - 28:52

The water temperature was 64 degrees. I found it to be comfortable - I never felt warm but never felt too cold. The swim course was easy to navigate with 8 buoys on each side of the rectangular course. The water was calm. I felt really good in the water. I found myself swimming by myself for most of the swim as I was passing people but not able to catch up to the faster swimmers just ahead.


T1 - 5:05
I tried to make my transition as quick as possible but I really wanted to get myself comfortable before the bike as I really struggle biking while cold. I did a quick dry with a small towel, put on the top of my tri kit, put on my arm warmers and gloves and put on my shoes (which had toe covers on them). I was a little cold starting the bike but I felt comfortable after a few minutes.

Starting the bike

Finishing the bike

56 mile Bike - 2:40.52
The first 15 miles of the bike were very familiar to me as I had ridden that section of the course on Thursday and Saturday. I got myself through the turns of the downtown streets and when I got to the out and back section by the lake, I started to ease into my race effort. I found myself being passed by a lot of guys and couldn’t seem to get my power up. I didn’t try to force it so I waited for the first climb by the lake to see if my legs would come around. I didn’t feel strong on the climb but just told myself that I needed more time to get warmed up. I actually felt really comfortable and to cold on the bike. I saw a few girls ahead of me and I expected myself to catch them in a few miles but as I continued to make my way back into town, my legs felt like they had no power in them. I saw Karel and he gave me a cheer but later he told me that he noticed that I wasn’t riding like my normal self. It’s usually feel strong on the bike and can extend my lead after the swim but instead, the opposite was happening - I was losing time to the leaders and being outridden by other girls in my age group. I thought I would enjoy the bike course with the long climbs but instead, I found myself struggling to hold power. I liked how the course was broken down with ~20 miles out and back on the highway. It was actually a very scenic ride. The road condition was a mix of chip seal and some smoother segments but overall, it wasn’t fast pavement. I enjoyed seeing Diane, Gin and Jeannie on the course and getting a cheer from Joe as he passed me. Thankfully, no rain. It was nice to have the entire road of the highway to ourselves but there were some tight sections with cones that made for some sketchy sections. Thankfully I didn’t have anyone around me for the no-passing descend that lasted over a mile so I enjoyed that section. I kept up with my nutrition and I was trying to keep my mind calm but instead I found myself feeling defeated that I was being passed by so many guys and couldn’t ride like my normal self. I found the bike to be windy with cross wind - not Lanzarote windy - or perhaps it was just me that felt slow. I never looked at my overall time throughout the ride but I could tell that I was not going to get close to 2:30 - which is what I was expecting to be competitive in the top of the overall standings. As I was nearing transition, I took my feet out of my shoes and took a look at my overall time (I had been lapping my computer so I was only focusing on my lap time, power and speed for each section of the course that I was on). I knew I was not having a good ride as I only passed one female in the last mile of the bike.

T2 - 2:21
When I got into the transition area, I debated if I should even continue but I knew that quitting because my legs didn’t feel good on the bike wasn’t a good decision. I didn’t know my swim time as I don’t wear a watch when I swim so I didn’t know that I had one of my best swims in a 70.3 in a very long time. I took off my arm warmers and gloves in the last 30 min of the bike as I was starting to get warm and tucked them in my pockets. I also tossed the mylar sheet from under my sports bra at one of the aid stations. When I got into the transition area, I emptied my pockets, stepped into my Naked band, put on my shoes and grabbed a plastic bag that had my flasks, sunglasses, watch and hat inside. As I was exciting the transition area, I put on the stuff in the bag and started my watch.

13.1 mile Run - 1:38.11
The first mile of the run didn’t feel great but I really enjoyed running through the park. The two loop run had everything I like in a run - spectators, dogs, great volunteers, nice scenery, hills, turns and nothing too long and flat. After the first mile, I started to find my rhythm and I felt really strong. As the miles went by, I found myself feeling really good - surprisingly good after not having power on the bike. I never felt low in energy and never felt like I was having a low moment on the run. I was passed by two females but also found myself extending my lead in my age group. Karel told me that I had a 3 min lead when I started the run (which had me worried) but I ended up extending that lead - which almost never happens. The weather felt really comfortable - I felt warm (not hot). I finished both my flasks within 75 minutes and took a few sips of water at two aid stations. My energy felt really stable throughout the run. I was planning to take some coke in the last few miles of the run but didn’t feel like I needed it. I never knew my overall time on the run but I was doing some quick math as I was running and I felt like I had a good chance of breaking 1:38, which would have been one of my best half marathons in a 70.3. I ended up running just over 1:38 which is still a really good time for me.

I met Karel at the finish line and although I was disappointed in my bike performance, I was really pleased with two of my best times in the swim and run in a 70.3. I know there is going to come a time in the next few years when I don’t experience “best ever” times anymore so I am really grateful to my body that I can still get close to my personal bests.

Karel and I (and Joe) waited for Gin, Diane and Jeannie to finish. We cheered them all on to the finish line. We were all a bit cold at the finish line so we changed into dry clothes and got our bikes (and gear) and rode our bikes back to the Airbnb (and Karel drove back. He was on his MTB for the run to cheer us on throughout the course.

At 3pm we got our awards. Jeannie was 6th and Gin was 8th. Diane got on the podium in 5th (55-59), Joe was 5th (35-39) and I won the 40-44 age group and placed 5th overall female. 

Although I am disappointed in my bike, I am grateful to have reached the start and finish line. I really enjoyed the CDA course and venue and Karel had a great time mountain biking. I am hopeful that he can get himself healthy to run again as I miss racing with him. Right now I am not sure what is next for me (in terms of triathlon) so I am going to reflect on my last two races (IM Lanzarote and IM 70.3 CDA) and figure out what excites me for the rest of the season.

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'24 IM 70.3 Gulf Coast Race Recap

IM 70.3 Gulf Coast.

Marni: 4:40.18, 2nd AG (40-44), 4th overall female.

Karel:: 4:18.04, 1st AG (45-49), 15th overall.

There were a lot of great takeaways from this race......

Although it's fun to go fast, I prefer hard, hilly and technical bike and run courses.

I love three loop run courses!

The training that I need to do to stay mentally and physically healthy and happy right now in my life is very different than the training I used to do to be mentally and physically ready to compete in the 70.3 distance. I've never considered myself great at the 70.3 distance but I'm happy that I can still be competitive without specific 70.3 training.

I love competition! I ran the first loop as the lead female. I was passed in the 2nd loop by the eventual overall winner (Samantha Skold - who was so fast and strong!) I then got complacent. My friend Jen Sylva passed me with a few miles left in the run and she encouraged me to run with her. I wasn't able to match her pace but thanks to her encouragement miles 10, 11, 12, and 13 were my fastest ever in a 70.3 run. She gave me an extra gear that I didn't know that I had. Thanks Jen! 

I'm very thankful to my body for staying healthy and injury free for the past five years. That's a lot of consistent training over the years and I never take a training session (or race) for granted.

Karel went into this race with a lot of niggles. His "no expectations" mindset allowed him to put together one of his best runs off the bike in a 70.3 in a very long time.

We love racing with our athletes. We had 17 athletes racing and it was great to see so many familiar faces on the race course.

I forgot how much I love ocean swimming and the unpredictability of open water.

We rarely seek out flat race courses but after watching the 2023 pro coverage of 70.3 Gulf Coast, I really liked seeing the spectator friendly, 3 loop run and the entertaining bike course. We decided to make Gulf Coast a team race and we ended up having 17 Trimarni athletes and team members at the event. 

We traveled on Wednesday and made the long 9-ish hour drive to Panama City Beach. Thankfully we gained an hour, which got us to our Airbnb around 3pm central time. We stayed in a nice Airbnb a mile from the race venue. Although the condos at the resort and along the water were appealing, I didn't want to mess with elevators and lugging all of our stuff up and down. After unloading the car, I went for a swim at the local aquatic center (~$10 entry fee) and it felt so good to be non weight bearing after such a long drive. We split up the driving but I did most of it because Karel's back has been giving him a lot of issues and his right leg goes numb when he sits (and drives) for long periods of time. I swam 2700 and when I finish, I saw our athletes Angela and Kevin at the pool. After my swim, I picked up Chipotle for dinner (pre ordered at the pool for pick up) and then made a quick stop at Publix for a few groceries. 

On Thursday we ventured down to the ocean with red flags on the beach. The water was very choppy with big breakers. Karel learned how to get through the breakers by diving under the waves, grabbing the sand and holding on until the breaker passes. He learned this at Xterra Maui in 2021. I really struggled in the water and it took me 3 different attempts to get past the breakers. I was most worried about getting stung by jellyfish since I have a bad reaction to stings but thankfully all was ok. Karel wore his swimskin and I just wore my bathing suit. 

After our "swim" - if you were to call it that - we drove back to our Airbnb, had a quick snack and then drove to the aquatic center to start our bike workout. We biked on the cycling path to the main hwy and then rode the cycling path (parallel to the hwy) until we got to the bridge. We then got on the main road and rode over the bridge on the race course. We rode almost 20 miles and it was fast going out and windy and slow coming back. When we returned back to the Airbnb, I went for an easy 4.8 mile run on the race course (1 loop + a little extra). Around 2pm we got our registration packet at the Edgewater conference center (across from the transition area). The line moved really quickly and the volunteers were very nice. 

In the evening we had our team pizza party at our Airbnb and course talk following. 

It stormed throughout Thursday night and we woke up to wet and debris-filled roads. We waited a little to let the ground dry but then rain was predicted. I really wanted to get on my bike Alvi and I got out around 9am for a 18 mile ride on the course (I wanted to see part of the back part of the course). We got rained on and there was a lot of sand on the road. When I returned home, Karel took my part completely apart so that he could fully clean it. Karel went for a run in the morning. We dropped off our bikes in the transition area around 2pm and then rested for the rest of the day (and carbo-loaded). My typical carb loading strategy is as follows: 
-2 waffles + syrup + yogurt + PB before workout
-~120 calories sport drink during workout
-Glass of milk post workout
-Eggs + bagel + PB and banana for breakfast
-Pasta + marinara and veggie burger for lunch
-Poptart (2) for snack w/ yogurt
-Soup + rice for dinner 

We went to bed around 7pm and slept ok. Karel slept better than I did. I tossed and turned as our pet sitter told me on Friday that Campy was having a bad day with his dementia and that had me really worried. But thankfull all is ok now. 

With the 5:40am race start, we woke up at 3:15am. We left the house around 4:15am to drive to the shopping center parking lot (~1/2 mile away) to park and then walk to the transition area behind the Edgewater resort. We still hadn't heard if the swim was happening or if it was non wetsuit legal. We later heard it was happening and not wetsuit legal. 

After setting up our stuff in the transition area, we walked to the ocean behind the resort. I wish I would have arrived earlier than 5:20am as it was really crowded and I really didn't get a good look at the ocean before I was in the corral for the race start near the front. 

For the rest of our race recap, you can check out our video report HERE.

Photo:Brittany 

Photo:Brittany 

Photo:Brittany 

We slept ok after the race and around 7am on Sunday (after packing up the car), we made our long 9+ hour drive home. 

Karel and I did not specifically train for this race. It felt really good to be able to race well enough to be competitive despite not having this race as our primary focus in this early season racing block. Our big focus this year is on XTRI events. Karel will be participating in his first XTRI event in Italy in late June and I will be participating in Norseman (the XTRI World Championship) in August. To keep the winter training fresh and fun, we do a lot of off-road training (trail running, mountain biking, gravel biking). This helps keep us mentally and physically healthy. Although the training isn't conventional, it keeps us enjoying triathlon at this stage in our triathlon journey. 

2023 Clash Daytona Race Recap

In late September, we registered for Clash Daytona half distance on December 3rd. It seemed like a great idea when the weather was warm and we were on a high from XTRI ICON and IM Chattanooga. However, come November, we started to feel the effects of racing every month since January (14 races for me and 14+ for Karel). However, we looked forward to escaping the colder weather and spending a few days in Florida with our athletes. 

Karel has the disc wheels inside the car to put on when we arrive.

We traveled to Daytona on Thursday. We left around 7:30am and made the 7+ hour trip to Daytona. Karel drove most of the way. I drove ~2 hours through Jacksonville (where we used to live for 6 years). We had Honza (our athlete from Czech) visiting us and sharing the car ride with us. Our friends/athlete Alvi and Yannick left an hour after us. Yannick recently had surgery to fix his collarbone after a bike crash so we invited him to stay with us to enjoy a change of scenery and warmer weather. 

We arrived a bit before 4pm and after unloading the car, we did a ~30 minute run. I didn't feel good running after sitting for 7 hours in the car but I really enjoyed the humidity and warm air. 

Our Airbnb was amazing. A huge kitchen, backyard pool and lots of space. It was also really quiet and the beds were super comfy. We stayed ~5 miles from the Daytona Speedway. After our run, we picked up Chiptole (ordered online for quick pick up) and ate dinner at the Airbnb. Honza (and his daughter, who drove up from Miami, where she plays Volleyball in college) got some groceries while we ate. 

On Friday we drove to Target (across from the Speedway) to start our recon ride. Sara, Alvi, Karel and I rode ~30 miles of the race course. The ride was pretty eventful as we were on a highway type road so cars and trucks were flying by at 80 mph. I got a flat tire after running over a nail and Alvi also got a flat tire. Nearly 2 hours later, we finally ended up (safely) back at our cars and drove back to our Airbnb (and skipped our brick run).

Here's a video explaining how Karel fixed my tire with the dyna plug and CO2 after it flatted due to a nail. 

 We ate some food at our Airbnb and then drove to the Speedway to pick up our packet and then do the practice swim. 

I'm loving my new bike :)

The water was a chilly 63 degree. The lake is man-made and the water is controlled to prevent bacteria/algae from growing. We got into the water a little after 2pm (practice swim was 1-3pm) and we swim ~1500 meters. We couldn't swim the entire course but did several shorter loops. 

After the swim, we stopped by a local bike shop and then picked up pizza from Guiseppess. It was delicious. 

We ran into an old friend from Jacksonville who is now working at the bike shop. He took this picture of us. So nice to see you Kent! In the evening, Karel fixed my wheel by installing a new tubeless tire with sealant. 

On Saturday, Karel and I went for our shake out ride around the neighborhood streets. This was a familiar scene for him as this is how he used to warmup for his cycling events back in the days. We rode ~50 minutes and did a few 1/2 mile efforts on a quiet stretch of road. As soon as we started the ride, Karel realized his shifting battery was completely dead so he had to ride only in the small chain ring. 

After the ride we went for a run. I felt a little better than I did on Thursday but not peppy. I ran ~10 minutes. Karel ended up running ~3 miles as he was undecided if he would wear his Nikes or his new pair - New Balance Fuel Cell (which is what I've been wearing for 4+ years). He ended up going with the New Balance. 

After the run, I ate breakfast. The rest of the day was pretty chill. I watched Youtube/TV, got my bottles and gear ready (which was relatively easy compared to XTRI and Ironman events) and bottled up my energy for race day. We laid down in bed around 7pm and went to bed close to 8pm. 

We woke up around 4:15am. I was excited to race. I didn't feel any nerves but rather, a lot of energy to get the race started. I had my typical pre race meal of bagel w/ PB, syrup and banana. Karel had oatmeal. It was nice having our bikes with us overnight and being able to bring them on race morning. One less thing to do on Saturday and less stress on race morning. 

We arrived to the venue a little before 6am. It was an easy 15 minute drive. There was a little traffic getting through the speedway to parking. After parking and setting up our transition area, we spent the next 20 minutes stretching and getting ourselves ready for the race.

I used a small plastic bag for my flasks, sunglasses and hat to carry out of transition and to put those items on as I was running. 

Race Gear:

• ROKA WOMEN'S MAVERICK X2 WETSUIT
  
• Rudy Project The Wing 
  
• Bont triathlon shoes 
• Compress Sport R2V2 compression sleeves
• Compress Sport Pro Racing Socks v4.0 Ultralight Run High
  
• ROKA R1 Goggles - Combat mirror 
• New Balance Fuel Cell Elite 
• Naked Running belt + 2 Nathan 10 ounce flasks
• Roka SL-1x Sunglasses (run)
• Cervelo P5

I loved seeing some familiar faces (like our athletes) as well as having Alvi, Honza and Yannick there. There was so much positive energy around us. I was really excited to get the race started. 

After the race, we went back to our Airbnb to cool off in the pool and then shower.

We returned around 2:30pm for the 3pm awards. The awards were moved indoors due to an afternoon rain shower. 

Here's a detailed video recap of our race: 

RESULTS

IM 70.3 Blue Ridge - Quick Recap

 

Our racing block was a success.
We completed three long distance triathlons in 29 days. 

May 7th - Ironman World Championship (St. George, Utah)
May 22nd - Ironman 70.3 Chattanooga (Chattanooga, TN)
June 5th - Ironman 70.3 Blue Ridge (Roanoke, Virginia)

The past 4 weeks have been fun, exciting, challenging and empowering. 

FUN
Although traveling can be stressful, we love our race-cations. In St. George, Karel re-connected with his friends from Czech. We were reunited with the beauty of the red rocks in and around St. George. In Chattanooga and Roanoke, we had over 20 Trimarni team members participating in each race. It was so great to see familiar faces. We love racing and being able to travel to three different places in a month was a lot of fun. Each race provided us with a different race experience and unique course features. The community support, volunteers and professionalism for each race was incredible and we felt welcomed (and safe) at every race venue. 

EXCITING
I forgot to mention that Karel finished 4 races in 6 weeks! He completed his first 8-hour mountain bike race (and won it!) in Tennessee two weeks before IM St. George. We did not feel overwhelmed by this racing block but instead, focused on one race at a time. We went into this racing block healthy, resilient and strong - even though our training over the past few months was a bit unconventional. It was exciting to have so many unknowns going into Chattanooga and Blue Ridge, as well as how we would perform at IM St. George. Karel had not raced an Ironman distance since 2019 and going into the race, he was a bit ambivalent about continuing to race long distance triathlons. But racing with no pressure or expectations provided freedom to enjoy the day. We both surprised ourselves with great performances and I shocked myself with my first ever podium finish at the Ironman World Championship. We both felt really good at IM 70.3 Chattanooga and I had my fastest ever 70.3 performance - just shy of the age of 40! And Karel won his age group. And with both 70.3 events, Karel found himself running faster and faster! We recently won our respective age groups at Ironman 70.3 Blue Ridge and Karel finished 6th overall and I was 4th female amateur. It was exciting to see what our bodies were able to do at each race.

CHALLENGING
The travel, logistics, packing and unpacking and saying good-bye to our furry crew every other weekend was tough. Balancing these races with work was also a challenge. But the hardest challenge was keeping the body moving after each race to help with the recovery. The first few days after the Ironman were rough but the body finally started to come around in the 10 days before Chattanooga. But then again we were "only" carrying the fatigue from an Ironman. Going into Blue Ridge, things got tough - very very tough. We were tired, exhausted and we could feel a bit more deep soreness lingering around. Trying to recover from Chattanooga 70.3 and Ironman St. George proved to be a big challenge - and we felt it. It was harder to "show up" to workouts, even though we weren't doing a lot between each race compared to what we would have done in the lead up to a 70.3. I was very tired going into Blue Ridge and I couldn't seem to get enough sleep to feel rested. The races were finally catching up to me (as to be expected) and I was feeling tired. Karel seemed to be a bit more energized than me going into Blue Ridge so I wonder if my hormones and getting my period on Thursday of Blue Ridge race week also affected me. We started and finished this racing block with two very challenging bike courses (7000 feet elevation on the bike in St. George and 4000 in Blue Ridge). We asked a lot from our bodies to race in heat, on hills, in cold water, in warm conditions and so much more. 

EMPOWERING
Anytime you do something for the first time, there are unknowns. We learned so much about ourselves over 4 weeks - in training and on race day. We have so much more gratitude for our body and mind and what they can do on race day. We stayed healthy between every race - free of sickness, burnout and injury. We put our energy into what we could control to keep us healthy. Even when we were tired, sore and exhausted, the body was still willing to work and the mind was there to keep the body going. With each race, we didn't race with any goals, metrics or an outcome focus. We simply stayed in the present moment. With each race, we become a smarter, more strategic, better and more confident with our abilities. Although we didn't gain fitness from race to race, we certainly became better racers. 

Last year at Ironman 70.3 Blue Ridge, I crossed the line first but because of the rolling start, I finished second. I lost the race by 2 seconds. Returning this year, certainly I wanted to finish first but I also knew it would be greedy of me to expect that I could race at my best after racing twice before Blue Ridge. I knew that I could be competitive but I also didn't feel the pressure that I needed to win to feel satisfied. Last year, Karel watched the race on the sidelines due to a broken hand, just a week out of surgery. I wanted so badly to share the course with Karel last year and I was so thankful that we could share the course together this year. Racing is so much more than needing to prove something. It's a day to explore the abilities and capabilities of your body and mind. 

Often times, the pressure felt on race day becomes paralyzing. Athletes become overwhelmed with the need to prove something and racing becomes demoralizing. Racing should be fun. It's a celebration of months and months of hard work. Racing is also exciting, challenging and empowering. Racing should be shared and celebrated with others.

During our pre-race team talk/pizza party on Friday, Karel and I talked to our athletes about having an explorative mindset on race day. Instead of racing with a mindset of "I have to do this" we wanted our athletes to race with a mindset of "let's see what I can do." Racing should not feel like a test - pass or fail. In each one of our races, we went in with no expectations but instead, a mindset of "let's see what happens." 

It was an incredible experience to see what our body and mind could do race after race after race. We learned so much about racing and about ourselves.

Now it's time for a well-deserved reboot as we recover from the past month of racing and prepare our body and mind for the next block of racing adventures. 

Race report coming soon......

IM 70.3 Blue Ridge Results
Marni: 5:06.52, 1st AG (40-44), 4th overall female
Swim: 29:15
T1: 3:10
Bike: 2:47 
T2: 2:07
Run: 1:44.37

Karel: 4:37.00, 1st AG (45-49), 6th overall 
Swim: 29:18
T1: 2:34
Bike: 2:39
T2: 2:09
Run: 1:23.07

2021 Ironman 70.3 World Championship Race Recap

 

We hope you enjoy our race recap videos. 

PRE RACE AND 1.2 MILE SWIM

56 Mile Bike


13.1 Mile Run

IM 70.3 World Championship - quick recap

 

Going into this race, we had a lot going against us. Karel hasn't raced since May due to his broken hand (except for a local half in early August). I haven't had the best of luck in Ironman 70.3 World Championship events as I was injured in 2007 and I fainted in 2017 and smashed my face on the hard floor of the kitchen/bathroom. Both races were DNS - did not start. And now, going into 2021, we both had COVID (fully vaccinated) 2.5 weeks ago and unfortunately, we both got pretty sick which resulted in a pretty high viral load. For myself, after the three days of sickness, I had more lingering symptoms of a cough, headache and no smell (my taste has somewhat come back) whereas Karel's body fought pretty hard for the three days that he was ill. While these may sound like excuses, this was just the reality for us going into the race. It's hard to not be competitive when we line up to a start line but we both felt a big question-mark when it came to our race day readiness. Without making any excuses, we were both incredibly grateful to just get to the start line and we wanted to celebrate the day and give our best. And with 20 Trimarni athletes participating in the race, it was important to us to be there for them throughout this entire race experience. Although we didn't feel great going into the race, we didn't feel too bad either. But we gave it our best and we are proud of our efforts which ended up to be 11th age group for both me (35-39) and Karel (45-49). Kinda crazy that we both ended up placing 11th! 

The swim was beautiful and uneventful. A little choppy but non-wetsuit legal at the perfect temperature of 78.3 degrees. 

We knew the bike would be a challenge but mother nature made it even more challenging with extremely gusty winds, hail, sand, rain and sun. We had it all while also navigating the hills, descends and 4-mile climb up Snow Canyon. Interestingly, every age group experienced different conditions on the course as the storm rolled through - starting from Snow Canyon and finishing at Sand Hallow Lake. The first age group male wave starting around 7:30am experienced storm conditions in Snow Canyon whereas the last female wave around 9:50am experienced the same conditions at the lake while swimming and exiting the water. It was a brutal storm that tested us mentally and physically. 

With tired legs to start the run, things didn't get easier for the next 3-miles as we gradually went up and up until we really went up (8% grade) on the Red Hills Parkway for the first of two big climbs on the run course. Looking forward to the fast and steep 1-mile downhill before starting loop 2 of the run course, we got drenched with rain which made for a slippery, yet cool, run. And then the sun came out for a warm second loop, along with some windy. And like the bike, every athlete - depending on the wave start time - experienced different conditions on the run. 

The theme for the 2021 Ironman 70.3 World Championship St. George was "Rise To It" in the Land of Endurance. I am confident that every athlete reacted to the difficult scenarios that they encountered on race day by working hard to reach the finish line. Hopefully every athlete will bring confidence to future situations knowing that they can deal with an unexpected situation and still experience success. 

We are so proud of our athletes for showing up and overcoming obstacles to receive their well-earned finisher medal. 

Detailed race report coming soon....

Travel Day to St. George, Utah

 

Our travel day started early as we woke up at 4:10am and left for the Greenville airport at 4:45am. It was incredibly hard to say good-bye to our furry feline crew (Campy is with my mom) but we know they will be in great loving hands while we are away. 

The check-in process was pretty smooth and we were at our gate around 5:50am for our 6:35am flight to Atlanta. 

A bit of a back story on our trip....

Booking this trip was a bit of a logistical puzzle as we are not just traveling to St. George for the IM 70.3 World Championship but we are also spending time in Salt Lake City, Utah (Ogden - Snow Basin) the week after because Karel will be participating in the Xterra USA Championship. After working through all different types of flying scenarios/options, the most affordable (and stress-free) option was to book two one-way tickets on Delta. Our first trip was GSP to ATL to Salt Lake City to St. George. Then on the way home, we go Salt Lake City to ATL to GSP. 

I also had to book two different rental cars (one for while we are in St. George and one to pick up in St. George and to return in Salt Lake City). I also booked two Airbnb's. Karel used Tri Bike Transport for his tri bike (dropped off in Charlotte the week before we left) so that he doesn't have to bring two bikes with him for the entire trip. Instead, he flew with his mountain bike. 

I do enjoy booking our trips and all the logistics that come with our race-cations but this trip is sure to be the most logistically difficult trip I've ever had to book....but it'll all be worth it! Because I booked a one-way to St. George, the price difference for First Class vs. Economy was not that much so I treated us to a bit of an upgrade.....and wow, it was a treat to be able to lay down in our pods for our 3.5 hour trip. We were soaking up every minute of it - we didn't even care that we sat on the tarmac for over 30 minutes waiting to lift off. We both watched one movie and Karel started a second movie while I took a needed nap. 

We arrived in Salt Lake City and waited about an hour to board our last flight. There were some delays for our tiny aircraft to take off but after waiting almost an hour, we finally left Salt Lake City and in less than an hour we arrived in St. George. 

Overall, everything went smoothly and most importantly, all of our luggage arrived in St. George - including our bikes! This is my third time traveling to St. George for a triathlon (4th for Karel) but we usually fly into Las Vegas. Although the 2-hour drive from Vegas to St. George is incredibly beautiful (well the last hour), the flight from Salt Lake City to St. George was spectacular. 

When we arrived to St. George, we had a short walk to the luggage and rental car area. I was expecting some issues with our rental car as all of the cars are sold out in St. George (and very expensive). I reserved a minivan but we ended up with a truck. Oh well, at least we had something for us, our luggage and our house mates Joe, Ashley and Zach. 

It was nearing 4pm when we left the airport and we decided to make a stop at the grocery store (Harmon's) in route to our Airbnb in Washington, Utah. Harmon's is a bit expensive (kinda like Whole Foods) but they have a wide variety of items - and it was the closest grocery on our way to the Airbnb. We loaded up on essentials and then made the rest of the drive to our Airbnb. 

I specifically selected our Airbnb at Sienna Hills in Washington, Utah for a few reasons. First off, because it was central to both the race venue downtown and Sand Hallow State Park (Swim/T1/Bike start) and easy to get on and off the interstate. We can also safely bike from our place to the bike course (we are right on the bike course). There are also several running paths/trails for us to run on from our community. Lastly, and most importantly, the community has a lap pool. I figured with 4000 athletes in town for the race, swimming pools would be crowded and I wanted a place to swim without any hassle. Our athlete Kaley met us at our place (she stayed with us just one night until her Airbnb was ready on Tuesday) and we were anxious to get in the water (we both looooove to swim). 

After a long day of traveling, it was nearing 6:30pm when we got to the pool (which was 8:30pm EST). Exhausted and tired, it felt so good to be weightless and to move some blood. The water was warm but the salt water provided a relaxing feeling as we swam for ~1600 yards. Karel did his own thing and Kaley and I did a few different sets - kinda making stuff up as we went along. It felt a bit like swimming at altitude at first as we were both pretty tired but the swim felt good and it was nice to move the body. 

After the swim we ate a bit more, Karel assembled the bikes and then nearing 9:30pm local time (11:30pm EST) it was time for bed. Unfortunately, our Airbnb Air Conditioner broke and we didn't realize it while we were out swimming so we had a very uncomfortable night of sleep as it was ~80 degrees in our Airbnb. Thankfully, the AC is now fixed and we can cool off from the 90+ degree desert heat outside. 

Overall I am feeling much better after struggling with Covid sickness from the 1st-3rd. It's been almost 2 weeks since I first experienced my worst symptoms and my coughing has mostly gone away (just a little to clear my throat), my sinuses are much better and my taste/smell is slowly coming back. I'm still tired but that could also be due to taper and everything else going on right now. Thankfully, I feel like my health is in a good place that I can race on Saturday and give it me best effort on what will be an extremely challenging course. 

IM 70.3 Blue Ridge - quick recap

When I first heard about the inaugural Ironman 70.3 Blue Ridge in 2020, I was intrigued by the possibility that an Ironman branded half ironman would include a challenging bike course. When the bike course details described an "epic five-mile climb on Route 43 to the Blue Ridge Parkway entrance" and that "Athletes will experience breathtaking views of the valley, as they ride and descend 21-miles of completely closed roads" I never stopped thinking about this race. I love challenging race courses as the accomplishment comes in the journey to the finish line. My most memorable half Ironman races have been on really hard courses (IM 70.3 St. Croix and IM 70.3 Branson quickly come to mind).

For the past few months, Ironman 70.3 Blue Ridge has remained my focus. Although my training has been a bit unconventional this year, I felt that I could do really well on the course as it suited my strengths of being a hilly and hot course. I didn't need to be fast, just healthy (injury-free), strong, smart and steady. With this race as a priority (my third half in 8 weeks), my focus at Ironman 70.3 Chattanooga was to participate in the race with our athletes, get a little better at suffering (at IM 70.3 Florida I was not willing or ready to suffer), but not destroy myself so that I could race well in another 70.3 just 14 days later. With Karel back at home with a recently broken wrist, I shocked myself in Chatty by placing 3rd overall female (missing 2nd by 14 seconds) and I contribute that magical performance to having no expectations, feeling no pressure and detaching myself from the outcome. Fast forward two weeks later and I was able to race at my best and my best allowed me to fight all the way to the end for the overall female win. Although I was two seconds "too slow" and ended up 2nd overall female, I'm extremely satisfied and proud of my performance. 

After fifteen consecutive years of endurance triathlon racing, completing 16 Ironman distance triathlons (#17 is in six weeks at IM Lake Placid), 5 Ironman World Championship events and well over 25 half Ironman distance triathlons, I've adopted a new mental approach to training and racing. 

I am not attached to results. Whether it's in a training session or in a race, being non-attached simply means staying present and giving my best, without attachment to the end result. I'm not attached to metrics, paces, watts or miles. Detaching from the outcome doesn't mean that I don't care about the results or that I don't have goals. But knowing that I can't control the outcome (or who my competition is on race day), I can only control my preparation. When it comes to my effort - or giving my best on the day - I have trust my body and mind. I love the experience of using my body and mind and when I cross the finish line, I accept the end result knowing that I did everything I could to deliver my best - and that makes me feel successful. 

Training and racing with this lightness has kept me enjoying the journey. At this point in my triathlon hobby, I could easily be burned out, injured or suffering with a health issue from 15 years of endurance training. I'm incredibly grateful for my body and for what it continues to do for me (and allows me to do). 

Winning, beating, setting, qualification.....for so much of my triathlon journey, my justification for racing revolved around a specific outcome at the finish line. It wasn't that I wasn't enjoying the journey. I thrive off setting big goals and I never let a result define my self worth but I never want triathlon training to feel like a means to an end. I don't want my goals to define or to control me. Although it feels good to win, beat the competition, set a PR or qualify for a World Championship event, detaching myself from an outcome has allowed me to hone in on the present moment, enjoy the journey of fitness development, keep training fun and playful and stay consistent with training while reducing the risk for injury or health issues.

I would like to send a huge thank you to the Ironman staff, Roanoke (and surrounding) police and medical personnel, volunteers and the Roanoke community for putting on a safe, beautiful, supportive and scenic event. My idea of the "perfect" race course is a clean lake swim surrounded by mountains (check- Blue Ridge had it!), a scenic and challenging bike course (check - and 25-miles car-free on the Blue Ridge was an added bonus!) followed by a two-loop, spectator friendly run (check, check - with incredible volunteers!). 

Because the performance is not defined by the end result but by what happened from start to finish line, I'm excited to share my detailed race report (coming soon) of how I was the female across the line but ended up 2nd (by two seconds) but could have been 4th (within a minute) after 70.3 miles of racing. 

Race Results

Hello from Roanoke!

 

The past two weeks have been a bit hectic. Although I recovered really quickly from IM 70.3 Chattanooga, Karel's broken wrist has been giving him a lot of pain. The broken radius is healing nicely but he is still experiencing a tremendous amount of pain from his ulnar nerve. He doesn't sleep well at night as the pain gets worse. I feel so bad for him. He had a follow-up with his surgeon on Tues (and got his stitches out from the three incisions) and if the pain doesn't get better in the next two weeks, Karel will see a neurologist to figure out what's going on. His PT is going well and he is making some progress with using his fingers (he still doesn't have much strength). We have a good friend/triathlete that is a hand surgeon so he has been incredibly helpful as he has been speaking with Karel almost daily on his progress and figuring out a good routine for his medications to help with the swelling and pain. 

So with so much of my emotional energy going to Karel, I haven't really thought much about the race this weekend. Again, it was another week of just going through the motions. We left for Roanoke on Wednesday late morning and after a beautiful 5-hour drive (stops included), we arrived to our first Airbnb. (I reserved two different ones in downtown as the lodging situation was a bit sparse for pet-friendly and a flexible cancellation policy). With Campy being just a few months away from 14 years old, we are always trying to collect more memories with him. 

I did all of the driving to Roanoke and after we arrived, we unloaded the car and caught up on a bit of work before I went to the grocery store (Kroger). After a good night of sleep (Karel and I are sleeping in different beds right now because he has to get up multiple times during the night because of pain in his wrist) I woke up on Thursday morning feeling calm and relaxed that Karel (and Campy) are here with me. 

Karel went for a morning run (exercise is manageable as it somewhat helps take his mind off the pain) on some of the run course and when he got back, we packed up the car for my ride. We drove near the swim start at Carvins Cove Reservoir and then drove the bike course until a few miles before the turn onto the Blue Ridge Parkway. We stopped around mile 20 on the side of the road and I took my bike off our bike rack and it was time for me to ride. 

Karel drove ahead and stopped on various parts of the Blue Ridge while I rode for the next 28-miles of the bike course. I was in awe of the beauty of the course and how quiet it was on the road (hardly any cars!). It was a steady climb and we stopped for a few pics at the top. Campy enjoyed his adventure which included micro naps between stops. Karel even took him for a few short walks on the trails (so technically Campy hiked (on) the Appalachian Trail :) 

After I made my descend back down the Blue Ridge, Karel met me at the turn and I put my bike back on the car rack before we drove the rest of the bike course. We went back to our Airbnb and after helping Karel set up his trainer for an afternoon spin, I went out for a short ~2 mile run near the run course and to check out the transition area (T2/Finish). Karel was in a lot of pain yesterday so it was a rough day for him. Having Campy here is nice as he is a wonderful form of therapy for me and for Karel. 

After Karel did a short bike workout on the trainer (while watching the Criterium du Dauphine) we picked up our online order at Chipotle and then made a quick stop at Kroger for a few more items that we needed.

On Friday morning, I spent a good 20-minutes on mobility/foam rolling while Karel was on the trainer (watching Cycling).  I then went for an easy 20-minute jog checking out the transition area (T2) and run out/finish line and bumped into two of our athletes - Fiona and Will - who were riding. After my run it was time to pack up our Airbnb (moving to another Airbnb later today). 

We then drove to Smith Mountain Lake State Park (~31 miles/~50 minutes away) for an open water swim. We met a few of our athletes there and Karel and Campy walked around as I did a 20 minute open water swim workout with our athletes. Although my run felt a bit blah, I felt great swimming. And the drive to the lake was just beautiful - which seems to be the theme for nature around here! 

Once we arrived to our 2nd Airbnb, we unloaded the car and rested for a bit before our traditional pre-race team pizza party. 

We are all so excited for the inaugural IM 70.3 Blue Ridge - we have 18 Trimarni team members racing! As always, I'll be racing with a present moment mindset and thanking my body for allowing me to race on this beautiful course. If I had to design the perfect course for my strengths, this would be it. So I'll be sure to have some fun on Sunday! 

You can track the race HERE. And follow along HERE.

2021 IM 70.3 Chattanooga - race recap

 

After receiving news from my mom that Karel was out of surgery and slowing waking up from his knock-me-out-cocktail, I felt a lot more at ease. The check-in process was very smooth and it felt much more normal and familiar (like pre-pandemic). 

Around 3pm we made our way 1.8 miles to our rental home (Airbnb). Once we unloaded the car, I couldn't wait to Facetime with Karel. He was still super sleepy and out of it but it was nice to see him. 

We chatted again about 90-minutes later as he was back at our home and a bit more alert (still on the drunk-side after being sedated for two hours). He received a nerve block which made his entire left arm numb and although it felt super weird, he said it was a relief to be pain-free for the first time since the fall on his right hand. 

Around 5:30pm, we had our athletes over for our typical pre-race pizza party/course talk and it was so nice to see everyone. I ordered pizza from Home Slice and it was delish. They also have great vegan and gluten free options for those who have dietary restrictions. By 7pm, the house was empty and I was getting pretty sleepy. After very little restful sleep all week, I was in need of a good night of sleep. I chatted with Karel a few more times and found myself falling asleep around 8:30pm. 

It was nearing 7am when I got out of bed. I had two waffles w/ peanut butter and jam (the usual pre workout snack) and a cup of coffee and water. A little after 8:30am, Al and I went out on our bikes and headed through downtown until we reached the transition area. We scoped out the area and then headed out on the race course to get familiar with the course again (and all the bumps, railroad crossings, cracks and potholes in the first few miles). After we made our way into Georgia, we did 4 x 3 minute build efforts (1 min higher than normal cadence, then to normal cadence) followed by 4 min easy spin. It was a quick 1:12 and 21 mile warm-up ride. 

This was the first time I had been outside on my tri bike in a week and although I was a bit nervous to be without my bike mechanic (Karel), it felt good to test out the bike to ensure it was race ready. After the ride, we did a scenic 2.17 mile (17 minute) run on the downtown streets. We chatted the entire time and threw in 6 x parking lot strides (~10 seconds) to active the posterior chain. I felt like I could have ran longer - which was a nice feeling to have before the race. 

We watched a bit of cycling and triathlon on TV before checking in our bikes around 2pm. Again, this was a smooth process. The only long part was making our way through the loooong transition area. Al and I were right next to each other (bib numbers) so that made it easy to set up our bikes. It was pretty hot out (90's) so we let out a little air in our tires (down to 80 psi and then pumped up to 85 on race morning). 

As for the rest of the day (and before check-in), I ate the following: 
-120 calories NBS Carbo-hydration in water bottle during the bike. Leftover NBS for the run). 
-INFINIT custom recovery protein powder + milk
-Blueberries
-Pizza 
-Hardboiled egg
-Blueberries
-Cinnamon Raisin Bagel w/ peanut butter and jam
-Banana
-Granola
-Fig Newtons
-Amy's no chicken chicken noodle soup + microwave bag of basmati rice 

Everything I ate sat well and I felt very light in my stomach - no nerves or worries. 
I chatted with Karel a few times throughout the day and then went into bed around 7pm and fell asleep around 8pm. No surprise, I slept well until 12:15pm and then was pretty restless until the alarm went off at 4pm.

For race morning I had a cinnamon raisin bagel, banana, peanut butter and jam. Everything went down easily. I was starting to feel a little nervous but had no expectations or outcome goals for the race. I texted Karel that all was good (he was worried about me fainting on race morning like I did in Chatty in 2017 and just recently at IM 70.3 Florida in April). I went for a short jog around our house to help warm-up the body and after a few bathroom stops, we loaded up the car with our stuff and drove to the race venue at 5:05am. We had a plan as to where we wanted to park (scoped it out on Saturday) so that was quick and easy. We walked to the transition area and it was nice to see some familiar faces. Several people asked about Karel which made my heart happy. 

After getting my bike ready with sport nutrition/fluids, computer, pumping up tires (there were plenty of available pumps in the transition area) and setting up my transition area, I made one last potty stop before we got into line with the 30-34 swim time group around 5:50am. Even though they had us line up with our projected swim times, it didn't really matter once we got to the start as everyone was all over (not in any specific order). 

We had a 1.5 mile walk to the swim start and I have to admit, this was a really great way to start the morning. It felt so good to move and be around other athletes. Al, our friend Joe Wilson and I chatted most of the time and there were a lot of laughs and jokes. Even though it was a 30-minute walk, it was the perfect warm-up before the swim. By the time we got to the swim start, we only had about 20-minutes before the start. I did another jog warm-up and then put on my ROKA wetsuit, cap and goggles before dropping off my morning clothes bag. It was great to see some of our athletes as the energy was positive and exciting. I had a throw away bottle of 100 calories of NBS Carbo hydration that I sipped on in the morning, and also took 5 Gu BCAA's and had 2 Clif Ginger chews in the 20 minutes before the start. 

1.4 mile swim - 29:44 (1:17/100 pace)
Because of the "downstream" swim in Chatty, the course was changed from the typical 1.2 miles to 1.4 miles. This made it more like a true 1.2 mile swim because we got a little help from the current. However, it didn't feel like we had much of a current on race day. 
I lined up near the front of the line but it still took several minutes to get to the dock before jumping in the water. The water temp was perfect (70 degrees) and it was a little cloudy. Once I jumped into the water, I started swimming pretty strong and was able to maintain that effort for the entire swim. I passed a lot of athletes while I was swimming and felt like I had good rhythm and stayed on course well. It did get a bit choppy near the end of the swim. Later I heard that some random person jumped off a bridge into the water and the water police came (thus the choppy water). I wouldn't say this was an easy swim. Although my time was similar to what I would swim in 1.2 miles, I still felt like I had to work for every minute. As I got close to the exit, I had a volunteer help me out of the water and on to the stairs before making my way onto the sidewalk and then up a slippery steep ramp. The run to transition was a bit long (~0.34 miles) so as I was running I removed my wetsuit to my hips, removed my cap and goggles and fixed my trip top underneath my wetsuit. When I got to my bike, I quickly removed my wetsuit, put on my socks, shoes and helmet, started by bike computer, checked my tires (something I always do before I leave transition area just to make sure no last-minute surprise flat tire) and then headed out with my bike. I felt like I had a speedy transition and was looking forward to being on my bike. 

56.8 mile bike - 2:25.33 (23.45 mph)
I used the first 6 miles to find my land legs after the swim and to settle into a good rhythm on the bike. I was also careful on the bumps/railroad crossings as well as being mindful of the athletes around me. I passed a few females in the first few miles and then found myself with 2-3 guys that I ended up staying around for most of the ride. I didn't feel like there were any packs of riders around me and we also had several officials on motorcycles by use throughout the entire bike course. 

Once I got into Georgia and the road started to become a bit more smooth, my legs felt amazing. Although it's not a super hilly course, the terrain has a nice rhythm to it as there are hills to help stretch out the legs (I often got out of the saddle or switched to my small chain ring) and then the downhills offered good momentum to the start of the next hill. Up in the distance I saw a female and she was riding really strong. As much as I wanted to catch her, I didn't want to do anything silly so just focused on how I felt and rode the effort that I felt was steady and strong. Eventually, I got closer to the girl ahead and realized that it was my friend Meg Fillnow. 

Although I was feeling competitive and wanted to race at my best, I also wanted Meg to race at her best because I knew it would bring out the best in me. Meg was riding super strong so I just focused on keeping her in my eyesight. At one point she thought she had a flat tire as the sticker covering the valve on the disc wheel was flapping. She slowed down and I could tell she was concerned so I accelerated and rode up next to her to assure her that she didn't have a flat tire and all was ok. So that I wouldn't get a penalty, I had to make my convo quick as I was right next to her and then I continued on in front of her to make my pass. There were a few more times when Meg and I would unintentionally trade positions as she was stronger than me in certain sections but it was fun to feel like I could hang with her and respond to her moves. The miles were going by really quickly and although it was a bit cool to start, it started to get warmer as we made our way into Chikamaugua. I did a great job with my fueling/hydration and finished my hydration top-tube bottle (1.2 liters = 40 ounces) which had 4 scoops of my custom INFINIT formula (strawberry lemonade flavor). I then poured my between the aerobars 26 ounce bottle of 200 calories NBS Carbo-hydration (5 scoops) into the hydration system for the last part of the ride. I was sipping every ~15 minutes and as needed. I never felt too hot so I didn't grab any water at the aid stations - although I was extra careful at each aid station not to hit a bottle (or another rider). 

After the fun fast descend, it was time for the final stretch of the bike. At this point we had passed several female athletes and it felt as if we were near the front of the race. Never did I think about placing or times but I found myself completely in the moment. I was having so much fun riding and my legs felt so good on the bike. I also saw Al on the bike and we finished the bike pretty close to one another (he started ahead of me on the swim). I had 2 Clif Ginger Chews with around 20 minutes left of the bike. Meg rode pretty strong for the last few miles and knowing that she has incredibly fast running legs, I was not concerned about her running away from me as I expected it to happen. So I didn't try to stay with her on the bike and just eased up a bit to loosen out my legs before the run. 

I couldn't believe how quick the bike portion went and I was shocked to see that I finally broke 2:30 in a half IM bike. I never thought about the run as I was biking and really found myself with a present moment mindset for every mile of the bike. 

13.0 mile run (1:40.32, 7:41 min/mile)
After performing a flying dismount (leaving my bike shoes clipped in and feet out of the shoes), I ran my bike around the transition area and finally arrived at my bike rack. As I was racking my bike, I saw in the distance that Meg was leaving the transition area. At this point I had no idea what place I was in or my time and to be honest, it really didn't matter to me. I was in the zone and completely unaware as to what was happening around me. I quickly removed my tri top as I had decided prior to this race that I would race in my sports bra as I am much more comfortable running with only a sports bra. I put on my New Balance Fuel Cell shoes (which I prefer over my Nikes as they work better with my running gait, which is a fairly high running cadence of around 93-95 rpm) and slipped on my Naked Running band and put in my two defrosted (frozen overnight) Nathan 10-ounce flasks (each with 1 scoop Orange Skratch). I grabbed my visor, Roka sunglasses and cooling towel and ran to the transition exit. As I was running I put on my visor, sunglasses and cooling towel and then grabbed my watch from inside of my hydration belt and put it on (I started it as I left the transition area). 

When I started the run, my legs felt so-so. A normal feeling after biking for 56 miles. But then I heard the cheers from the spectators and I got such a boost from the cheers. After a few minutes, I found my running legs and settled into a good rhythm. I knew I wasn't going to catch Meg (she can run a solid 10 minutes faster than me in a half) so I just focused on myself. Although I was in a race, I didn't feel like I was racing anyone but just focused on myself. 

As I approached the first hill, my legs felt pretty good. I saw a few familiar faces (Ruthanne and Eedee) and gave them a big cheer and wave. As I got to the top of the hill, I heard someone say "is that the first female?" and then someone behind me said "no that's the second female." I was a bit taken back by this "what? I am the 2nd female on the course???" I said to myself. I then did a little look behind me and I had a bicycle behind me with a tag saying "2nd overall female." I had completely forgotten than in age group only races (no pros) the top three age groupers have a biker escort following behind. I guess this was the boost I needed because at this point, my legs were feeling amazing. I ran through every aid station and grabbed water to cool myself and to sip and then grabbed cups of ice to stuff down my sports bra (to hold the ice) and then to hold the ice until it melted. Sometimes I would suck on the ice. It was getting hotter out (80's) but I never felt overly hot. 

The hills didn't feel too steep and I couldn't believe how the miles were ticking by. I had ran nearly 4 miles and it felt like I had only ran 10 minutes! I loved having the bicycle behind me as I was getting so many cheers from the other athletes on the course (primarily male athletes) and they were really cheering me on. Thankfully, my body was feeling amazing and I was in shock that I still felt so fresh. I didn't really care for the first few miles on the exposed highway but I loved the inside part of the course on the running trail and on the wooden bridges. The aid stations were stocked with fluids but I never felt the need to grab any coke throughout the run. I just stuck with ice and water. I sipped my flask about every 6-8 minutes and as needed, anytime I felt like I was about to experience a slight dip in energy. Even after the bigger hill before approaching the bridge, I still felt really good. I ran over the bridge and tried to stay near the side (shaded) and then continued onto the other side of the course before approaching the pedestrian wooden bridge. Although I enjoy running on uneven terrain, it was a little hard to keep my rhythm on the bridge. But hearing the cheers from the spectators as I approached the end of the 1st loop gave me an instant pick-me up. I kept hearing more and more cheers as the 2nd female and this was such a cool feeling. I couldn't believe that I was actually in the front of the race (well, far behind Meg) and having such an incredible race. 

I was expecting a low moment around the start of the second loop but I still felt really good. I did take two reset breaks (quick stretch in my hips) to reset my form - one in the first loop and another in the second loop. Nearing mile 9, I had a girl fly by me on the run. I wasn't sure if she was on her first loop or second but after my bike escort left me and followed her, I knew that I was now in 3rd place. At this point I wanted to keep my 3rd place status for the next 4 miles so I didn't try to chase her. 

Later I learned that I missed 2nd by 14 seconds but I needed to stay within my own rhythm as I didn't want to lose that good-feeling that was giving me such an exceptional run. I did experience a little low moment around mile 11 but it didn't last long. I knew that this was one of those magical races that don't happen very often. At this point, I made sure to run as strong as I could while still holding good form as I was feeling a bit greedy and wanted to keep my 3rd place overall female placing. 

Because I didn't know what was happening with the athletes behind me (due to the time trial start), I never let up in the last few miles. I gave all I could down the hill to the finish line and after celebrating all the way down the finishing chute, I couldn't believe that I had such a fast run for me (it was a complete surprise to see my finishing run time as I rarely looked at my watch during the race). 

Once I got the confirmation that I was 3rd overall female, I was just over the moon happy. It was one of those days that probably won't come again for a very long time. As much as I wish every race felt that good, I still enjoy the suffering and fight that comes with racing long distance triathlons. 

I chatted with several athletes after the race (thank you to all those who came up and said hello) and felt somewhat ok after the race. I didn't feel too exhausted or dehydrated and I couldn't wait to chat with Karel. Al finished close behind me and our other athlete Yannick also finished 3rd overall male. 

Although this was one of those special days of racing when it all comes together unexpectedly, I do feel that this race performance was due to the fact that I had absolutely no expectations and I was not chasing any type of outcome. My mind was not focused on the race going into the race and as I was racing, I felt great gratitude as I kept a present moment mindset for every single mile. I had so much fun racing and I can't wait to do it again next weekend in Blue Ridge for IM 70.3 Virginia! 

Sadly, I didn't stay to pick up my award as I was anxious to get home. Once we could get our bikes, we packed up the Airbnb and hit the road around 3pm and arrived back to Greenville around 8pm. 

Congrats to all those who raced and thank you Ironman staff, the amazing volunteers and the city of Chattanooga! 

Also to our amazing partners: 
Run IN
Breakthrough Nutrition 
INFINIT Nutrition
Athlete Blood Test
AMP Human
MG 12
Boyd Cycling
Ventum 

2021 IM 70.3 Chattanooga: Quick Recap

 

After fifteen years of endurance racing, I thought that we have experienced every possible type of setback. But this was a first. As you may have heard, Karel had a hard fall on his mountain bike on Tuesday May 18th, which happened to be five days before our scheduled event, IM 70.3 Chattanooga. Although Karel never broke a bone before, he instantly knew that something was seriously wrong with his hand. I will go into more details on his accident in a future blog post but for now, here's how the week went for us. 

Tuesday late afternoon, around 5:20pm, I received a call from Karel but didn't answer it as I thought he was just driving home and I was finishing up my trainer bike + treadmill run workout. A few minutes later, I gave him a call and he was driving home - explaining to me that he needed me to take him to the hospital. 

From ~6pm until 9:30pm we were in the ER waiting room (well Karel was, I had to wait outside due to COVID rules) and then from 9:30-10:30pm, Karel was admitted into the emergency room patient area. We arrived back home around 11pm and I was able to get to bed around midnight. It was a rough night for Karel as he was in so much pain. Neither of us slept much (especially Karel). 

On Wednesday, I called the hand center as soon as they opened as Karel was in a tremendous amount of pain (and the pain meds were not helping). They told me they would call me back in a few hours to schedule a consult with the surgeon. I waited and waited and around 10am, I decided to go for a run outside. The run was interrupted by a few calls from the hand center to schedule an appointment for Karel. 

Thursday I had planned to swim in the morning but it was another interrupted night of sleep as Karel was in a lot of pain. My heart hurt for him. Around mid morning as Karel was resting, I decided to ride on the trainer for my workout as I didn't have the mental or physical energy to ride outside. In the early afternoon, I took Karel to see the surgeon. After an hour appointment, we were told to wait for a call to see about a time and day that Karel could get surgery. 

Nearing 4pm on Thursday, I still wasn't sure if I would race IM 70.3 Chattanooga. I wanted to be with Karel and take care of him. I didn't feel right "playing" triathlon while he was in so much pain (or having surgery). We received a call from the surgery center and Karel was scheduled to have surgery at 12:30pm on Friday and to be at the hospital at 10am. 

After talking things over with Karel, my mom and our good friend Alvi (who were were sharing an Airbnb with), I decided I would race. But I wasn't there to be competitive but to be there for our athletes. I wanted to drive up on Saturday but with my scheduled check-in time at 2-3pm on Friday, we decided it would be better for me to leave on Friday so I wasn't rushed on Saturday. Plus Karel would be in surgery for 2 hours on Friday morning. After packing up my stuff on Thursday, I mowed the front lawn for Karel, got together some food for him while I was away and made sure the house was ready for Karel to be a patient for the next 72 hours. Thankfully my mom helped out and took Karel to the surgery center and stayed with him all evening - and continued to check on him, walk Campy and feed the cats on Saturday. 

Although I didn't sleep too well on Thursday evening, I went for a quick swim on Friday before driving to Chatty. I felt like I wasn't present in the workout but just going through the motions. It helped that my swimming partner Kristen was there. I joined the master swim group and just kinda did my own thing. 

Karel was picked up by my mom around 9:20am and Alvi and I left at 9:30am. We arrived in Chatty around 2pm, right as Karel was getting out of surgery - which was a huge relief for me as I was really worried about him and just wanted to get the news that the surgery went ok. 

Normally when I write my quick recap blog post after a race, I like to share the highlights of the race. Although I'd share the nitty gritty details of the race in my next blog post, I found it important to share how my typical race-week was anything from typical - and far from normal and stress-free. Although the craziness of the week adds to the disbelief in my overall race performance, this past week/weekend has been a good reminder that there will always be speed bumps and detours on the road to success. The key is not to turn obstacles into road closed signs. 

If you are always wanting, hoping or wishing for the perfect situation or scenario on race week/day, you will always be waiting. No matter what is thrown your way, have trust in your ability to perform optimally, despite the circumstances you are given. 

Had it been more serious, there was no way that I would choose a race over Karel's health. But seeing that his injury was not life-threatening, once I knew he was safe out of surgery and on the road to recovery, I approached the race with no expectations and I prepared myself to just enjoy the day and to stay in the moment. I wasn't racing for me, but for our athletes and for Karel. 

And to my shocking surprise, things turned out pretty okay. 

As if I didn't already learn enough lessons from this experience, this was a helpful reminder to never race with expectations. Expectations often lead to disappointments. Expectations cause frustration when you feel like you aren't performing to your potential. It is either black or white. You either succeed or you fail. When you have an expectation and you don't meet is, you get disappointed, you feel less than and compare yourself negatively to others. When we focus on the process - on the execution - we can do the small things well. And that is how the best outcome possible is achieved. This doesn't mean you have low expectations or you are lowering the bar. This means you are getting rid of the bar completely. 

I didn't feel any pressure on race day. I didn't need to prove anything to anyone, to Karel or to myself. All I focused on was being in the moment. Be. Here. Now. To perform at your best, you must let go of the outcome focus and learn to become optimally focused  and apply your best effort in each present moment. 

3rd Overall Female
3rd Age Group
FULL RESULTS

IM 70.3 Florida race report: Pre-Race

 

After a 60-minute, ~3600 meter long course swim on Wednesday, we returned home to pack up the car and we headed down south to Jacksonville, FL around noon. The ~6 hour drive (with stops) was fairly uneventful and it was nice to listen to triathlon podcasts, knowing that we would be participating in a triathlon event in just a few days. Thank goodness for hot spot as we both could get some work done as the other person was driving. 

When we arrived to Joe's house (our good friend, assistant coach at Trimarni and long-time athlete), we were greeted by his son Weston, Erica and my favorite Weimaraner Reagan. Karel and I ate our Chipotle that we picked up just before arriving to Joe's (we both got Sofritas on rice, w/ black beans, veggies, cheese and guac). I had a bit more work to get done after dinner and Karel and Joe put the final touches on our athlete's new Scott Plasma tri bike (Karel built it up the days leading up to our trip and we brought it for our athlete) in Joe's fit studio. 

On Thursday morning, we went for a run (not together) and included a few pick-up efforts during the run. Karel ran 44 minutes (6.5 miles) and I ran 53 minutes (6.6 miles). It was so nice to run on flat roads! We have very little flat around us (except for the Swamp Rabbit Trail) so the change in terrain is always nice - plus water and palm trees are nice to see while running. 

Side note: we lived in Jacksonville, Florida for six years before moving to Greenville, SC in 2014. We are very happy with our current living (and training) situation but it is nice to see our old friends when return back to the state of Florida. 

Around noon we packed up the car and made our trek even more south to Haines City (south of Orlando) and after dealing with some traffic and a Publix stop for subs (I got the tofu option which was delicious!), around 3.5 hours later we finally made it to Haines City to our rental home. Joe arrived just before us as he didn't make the Publix stop. 

Our roomies Ashley and Zach (athletes of ours) were not arriving until the evening as they were flying in from the midwest. After unpacking the car in our roomy rental home in Southern Dunes property (just a few miles from the race course - this is where we typically stay for the race), I went to Wal-mart for a big grocery shop. 

We had a nice dinner of bread and lentil soup and then went to bed around 9:30pm. 

Friday was a fun day. We rode 32 miles (1:45) of the bike course (the first and last part of the course) and I also did a stationary swim in the backyard pool w/ our swim tether. I hadn't worn my wetsuit since Nov so I wore it during my tether swim (we didn't know if it would be wetsuit legal or not until race morning - the race day water temp was 78 so not wetsuits).

After working out in the morning, we checked in at our scheduled 1-2pm slot. The process was extremely smooth and efficient and it was very safe. The volunteers were great and we were in and out in less than 15 minutes. After a quick walk through the expo, we made our way back to the rental home. 

A few hours later we had our team pizza party with most of our racers. It was so great to have so many familiar faces in one house. Most of our racers were fully (or almost fully) vaccinated which also made for a safe evening. 

It was early to bed before the day before race day. 

On Saturday I ventured out on my own and rode my bike from our rental house to the race venue and did a recon of the new run course. Some of it was familiar but most of it was new. After the bike I went for a 20 minute (2.5 mile) run to shake out the legs. We then checked in our bikes at our designated check-in time of 1-2pm and it was such a great feeling to see familiar faces and to be one sleep away from the race. Of course, my pre-race routine included some dog kisses. 

Our friend Stephen,  Karel and Joe on the same rack. 

Karel noticed this man who was struggling with his bike chain falling off. Karel went to help. We later learned this man won his age group! 

The "new" pre-race aspects due to Covid were very welcomed. The check-in procedure was much more efficient and quick, the bike racks allowed for much more room between bikes and overall, there were less crowds (which meant less waiting around). We had to wear masks at all times inside the transition area and for the start and finish of the race (not while racing). The downside was that the transition area was double the size which meant a lot of barefoot running on race day. The Ironman staff did an exceptional job with the new rules and procedures and the Haines city community was very welcoming (as always). 

It was early to bed knowing that the night would probably be a restless one for sleeping. And it was. I felt like I never fall asleep. Oddly enough, I wasn't nervous for the race. Neither was Karel. I had a lot of positive energy, no expectations and just joy for the opportunity to race. 

When my alarm went off at 4:45am, I got myself out of bed and as usual, needed to go to the bathroom to empty my bladder. After I was done, I quickly found myself starting to black out. And just like what happened four years ago on the morning of the IM 70.3 World Championship in Chattanooga, I fainted from the toilet. Only this time I did not smash my face on the hardwood floor. Luckily, I softly landed on the carpet. When I woke up and realized what happened (it all occurred so quickly), I found myself covered in sweat and completely exhausted. I moved myself to the bed and Karel came into the room - surprised why I didn't get him up. I told him what happened and he was worried for me again. I told him that there was no way that I could race as I was just exhausted and wanted to go back to sleep. 

Karel helped me go through the motions of the morning. I had a glass of OJ and sat on the couch with my feet up. I also had my normal pre race meal of waffles w/ peanut butter, syrup and banana but I couldn't finish it all as I was a bit out of it still. I told Karel that I just wanted to go back to sleep but he convinced me that I should try to race. After all the tests that I had done the last time this happened, we knew nothing serious was going on with my body. Still not knowing why this happened (although rare - twice in 4 years with a very similar scenario each time but no other fainting incidences in my adult life), I waited until the very last moment that we could leave (it was nearing 6am) and I finally started to feel a bit better. Because my normal routine was a bit off, I felt a bit rushed in the morning but also just focused on being grateful that I was able to start the race after a very stressful and scary morning. 

When we arrived to the race venue, I started to feel better. I was starting to feel more alert and the energy was coming back. It was so nice to see our athletes in the transition area and to run into so many familiar faces. 

After laying out my transition area, the next 20 minutes were a bit hectic. I went for a pre-race jog and then went to the port-o-potty and as I was jogging back to the transition area, there were already lines of athletes for the self seeded start. I saw the 30-34 group walking to the beach as I was still jogging back to the transition area. I quickly changed out of my pre-race gear, grabbed my cap, swimskin and goggles and sport drink and quickly ran barefoot w/ my mask on toward the front of the groups (each group had a leader holding a sign) until I found Karel and Joe. Our athlete Yannick joined us as well. 

But after all that rushing, we waited in corrals (which were supposed to be 6-feet apart by athlete but we still had plenty of space on the beach). We then waited for a good 20+ minutes in the sand. I sat down just to relax a bit but I felt a lot better and much more normal. 

Once the age group start went off (after the pro men and women), the lines moved rather quickly and a few minutes later we found ourselves ready to jump into the lake for our first half Ironman event in almost a year. 

Photo: Paige Prave

Race report coming soon.....

IM 70.3 Florida - Quick Recap

 

Typically when I blog about a race, I find myself comparing it to the last race, reflecting on my race specific training and putting the race in perspective with my upcoming season goals. Well, this year has been a bit different......very different. 

Karel and I are very satisfied with our recent race performances at Ironman 70.3 Florida. This was my 4th year competing in the event and we kinda lost track for Karel (sixth time maybe?). We love this race venue as it is very spectator friendly (pre-Covid), the race itself is all within one venue (swim/bike/run/transitions), there's plenty of lodging options in the surrounding neighborhoods and the community supports the race (and the volunteers are always amazing). While we still love this race venue, the emotions in route to this race were a bit different. 

Navigating the past 12+ months has been difficult for many athletes. For our team, we have encouraged them to train with the focus of maintaining a solid level of fitness, while still progressing with structured periodized training. However, to prevent burnout and to fit training into an ongoing stressful and uncertain life, there has been a lot of flexibility - depending on the athlete. For some athletes, training volume needed to be reduced. For others, there was less intensity and more "happy" workouts without structure. Whereas in the past we were always keeping our eye on the upcoming race schedule when planning workouts to ensure proper peaking, but over the past year, we've become much more creative in helping athletes prepare for uncertainty. 

I don't believe there has been a right or wrong strategy for navigating training during an extended period of no racing. While some athletes have proceeded with training as if nothing changed, we took a different approach for us and our athletes. Although this approach may have our athletes feeling a bit rusty for the first race or two of the season, we do believe that this flexibility has helped our athletes prevent burnout and thus, maintain longevity and joy for the sport. 

As an example, Karel and I rarely rode our triathlon bikes this winter. I took part in an 8-week group ride series (road bike) and Karel joined for a few rides but fell in love with gravel riding. We swam with a masters group to keep swimming fun and social and the focus with running was to stay healthy and injury free. We hardly stuck to any type of training plan. While neither of us felt the same level of race readiness in route to IM 70.3 Florida as we did in the past, this wasn't as a result of not training, being injured or being burnt out. Instead, it was the opposite - we found ways to stay super active, stay healthy and to maintain a love for swimming, biking and running during an extremely stressful and uncertain time in our life. As a result, we showed up to IM 70.3 Florida with no nerves, nothing to prove and nothing to chase. And this was after a few months of questioning if we would even still enjoy racing after having a bit of fun not training seriously for triathlon. 

But this strategy could have backfired had we not approached the race with the same mindset as we had with our training. 

The desire to be competitive never leaves the mind of an athlete. Once you are an athlete, you get a taste of competition and you always want to give your best and test yourself. Karel and I did not take it easy on race day. But knowing that we were in a different place mentally and physically compared to the past few years, we needed to race in the present - not chasing a past version of ourselves. We raced with experience but also with a beginner's mindset. 

There was doubt. There were very difficult moments. There was uncertainty. There was suffering. This is all part of racing. Racing never gets easier, you just get better at managing the uncomfortable and unplanned moments. It's like a workout that you repeat many times in your training plan. At first, you don't know what to expect because it's new and unfamiliar. It may go perfectly smooth but there's a good chance that you either go too hard and struggle or you play it safe and hold back, so that you don't fail. Then you have another go at it and another. It doesn't get any easier but you learned from the first time around. You have improved your tactics, your mind knows what to expect and you can execute it a bit better. Then comes the fourth and fifth time. Not only do you have several more weeks of consistent training in you (better fitness = better performance) but you have learned so much about yourself in the previous workout sessions. Again, it never gets easier but with experience brings familiarity and that familiarity builds confidence. 

It's been three days since the race and I can confidently say that the spark inside us was lit. The strategy worked. Training has a clear purpose again, there is excitement for our upcoming events (and travel!) and we feel that now is the time when we can be a bit more serious/specific with our triathlon training. 

Race Results

How to pack for a half ironman distance triathlon

Anytime I think about the stress of packing for a long distance triathlon, I am reminded of this picture - from my very first half ironman. My first half ironman was in May 2006 in Orlando - at Disney. The event is no longer at Disney, but is now in Haines City - and is now called Ironman 70.3 Florida (the event we are competing in this weekend). For the past few years, Karel and I have returned to Florida to kick-start our triathlon season in Haines City. Every time I race IM 70.3 Florida, I am reminded of that first scary unknown experience of swimming 1.2 miles, biking 56 miles and then running 13.1 miles. It was a humbling experience to feel like a beginner and to have no idea what I would experience over 70.3 miles. 

Despite feeling physically prepared for your upcoming long distance triathlon event, lacking actual race experience may leave you feeling a bit overwhelmed. And with the logistics of racing for 70.3 miles, a lot of "stuff" is needed to get from start to finish line. 

Whether you are doing a local race or an Ironman branded 70.3 event, I will share with you my race day gear for my upcoming half Ironman. I hope that these packing tips will help you feel more prepared and confident with your race day gear selection. 

            

Product links: 
Roka wetsuit
Roka swimskin
Project Stingray transition bag
TYR special ops 2.0 goggles
Roka GP series sport sunglasses
Hydration band
Lace locks
Cooling towel 
Swim tether 

It's race week for IM 70.3 FL!

 
2019 IM 70.3 FL 

Well, it's been a long time coming. 

It's officially race week. On Sunday morning, I will join Karel, eleven of our athletes and many other excited triathletes for the start of Ironman 70.3 Florida in Haines City, FL. 

I'll be honest with you. I've really struggled with training for an event over the past few months. The race specificity hasn't been well, specific but instead, I've been seeking ways to keep my motivation high for training. Group rides, gravel riding, master swimming and happy running has kept me super active and enjoying the triathlon lifestyle. Although I love riding my triathlon bike, it hadn't seen much action since November. Over the past week, I've made it a point to ride my bike as often as I could to get my mind into race mode. I've had a bit of ambivalence towards triathlon racing but over the past few days, I started to find myself excited to put myself into the race environment. 

After nearly 15 consecutive years of long distance triathlon racing, I've accomplished a lot. But I still love the sport too much to stop training and racing. I won't stop racing triathlon events because that is how I can connect with other triathletes - especially our team members. I love being around like-minded individuals and the community aspect is what I look forward to the most on race day. This leaves me in a bit of a confused state as I don't want to stop racing but I am craving challenges and adventures for my mind, body and soul. 

As athletes, I think very normal to feel confused by sport. The beautiful thing about sport is that it's there to teach you lessons. Not just about life but about yourself. 

If you have also felt a bit confused with your strong passion for training but a bit indifferent about racing, it's important to do some soul-searching without giving up on your first few races of the year. With a long hiatus from racing due to COVID, we haven't felt that 'high" from racing in a long time. We haven't had that reminder of why all of this training is validated and necessary. We haven't been given the opportunity to be in that place of self-discovery that gives us great meaning to life. We haven't been around like-minded people who radiate inspiration and motivation. 

The beginning of a new adventure often brings a great amount of emotions - from nervous energy to excitement. When you are in the same sport for such a long time, it's normal to forget that humbling experience of what it was like to be a beginner. It's also easy to stick with the things that you are already good at. 

Instead of giving up the sport that brings great value and meaning to your life, it may be time for a new challenge. Stay open and curious for new and different opportunities. To stave off boredom, look for a race that requires you to step outside of your comfort zone.

Don't give up on your active lifestyle.
Stay humble and curious by trying something somewhat new. 
Trying something new or different (even if it's a different triathlon course than what you are used to) can spark excitement (and a bit of good pressure) in your training and may be what you need to get out of a motivation funk. 

Our 2019 Year in Review

When looking back at the past 12 months, we have had our share of highs and lows. Memories were made and tears were shed. With every high, there seemed to be a low. But through it all, we tried to stay positive and optimistic.

Life can be difficult, unfair and tough to understand. If I had to use a word to describe our 2019, it would be strength. We had to find strength to experience the highs and we had to find strength to get through the lows. Triathlon provides us with many life lessons but in 2019, life hit us hard. Throughout the year, there were several occassions when our hobby of triathlon was put to the aside in order to deal better with the hard times.

As athletes, it can be difficult to stay positive, hopeful and focused during stressful, sad or difficult situations. Uncomfortable feelings can leave us with doubt, anger and anxiety. Struggle to balance stressors appropriately and health (mental or physical), joy for sport and motivation can quickly diminish. There were times throughout the year where it was difficult to start a workout. There were even times when we debated about not starting a few of our races. With each workout or race, our strength was tested. And life presented us with a lot of moments to see how strong we really are. 

NOVEMBER '18

After a unfortunante mishap with Karel's electronic shifting at IM Kona, he finished off his racing season at IMFL, securing his slot to Kona for 2019. This meant that both of us were already qualified for the 2019 IM World Championship (my 5th and Karel's 4th time racing on the big island). Karel was emotionally and physically destroyed after racing two Ironman events within 2 weeks but he was excited and hopefully for the upcoming triathlon season.

After a long time thinking about the idea of working one-on-one with a coach, we decided on Cait Snow, who works under Julie Dibens. This was a very costly investment for us but we were all-in to see if we could squeeze out any performance improvements at IM Kona - which was our big goal for the season. Although Karel received training from PPF, he was never coached one on one. I have never had a coach - instead, Karel has "coached" me over the past 10+ years. Although we learned that our own coaching style works really well for us and we will be returning back to coaching ourselves in 2020, we learned so much from working with Cait (and Julie) and we both were able to squeeze out some best ever performances. Plus, Cait is an incredibly kind, knowledgable and awesome person and we feel so honored to have had the opportunity to work with her. Throughout the year, we made a lot of investments - not sacrifices. We stayed true to our own beliefs so that we never compromised on what was most important to us. In other words, although we were "all in" with our coaching, our health, coaching business, camps and other services (private camps, RETUL Bike fits, nutrition consultations) never took a back seat. If anything, we often had to put our own training to the side.

DECEMBER '18

In late December, just a few days before one of our athletes arrived to spend a few days with us for some training, I was taking Campy for a walk up the street in our (very safe) neighborhood and a lady with four rescue dogs (all big dogs), got loose from the leash as she was walking into her house. The dog approached Campy and as she walked over with her other dogs to get the loose dog, the dogs got anxious and one of them attacked Campy. The lady felt extremely upset about the situation. The next day, Campy was rushed to our local vet and he received several stitches. Campy was a fighter and recovered really well. He still gets a little timid when he walks by the house where the attack happened. The lady with the dogs wanted to pay the vet bill but we declined. We knew it was an accident and we have seen the dogs behave very well around kids and other adults. Instead, she gave Campy a bag full of plush toys with squeakers - which made Campy oh so happy. 

JANUARY '19

To give back to our local triathlon community and to help grow the sport of triathlon, I put together an event to help acknowledge and promote the local businesses, coaches and professionals in our triathlon community. Tri Night was a huge success!

As for racing, Karel participated in a local 5K and ran a speedy low 17 minutes.

FEBRUARY '19

To escape the cold and dreary days, we traveled down south to Clermont, Florida for a train-cation. Although it was not all rainbows and sunshine, it was still a nice change of training environment. I was really proud of my body and what it was able to accomplish during our mini training camp as I felt like my previous training was really paying off. It was still early season but I was getting more excited to get into race season.

Karel also participated in a local half marathon race and ran a speedy 1:15! Because of my previous hip/glute/back issues, I opted not to do this race since it was a "flat" run course and I am better suited for hills and strength-based running. 

MARCH '19

Our annual March camp was a great success. We had a wonderful mix of new and familiar faces. We lucked out with great weather and the group worked really well together - there was no shortage of laughs, support and teamwork.

Not too long before our camp, we received news that one of our local athlete (and friend) had took his own life due to mental health struggles. This news was really difficult for us, several of our athletes and lots of people in our local triathlon community. We have always stressed the importance of health before performance as part of our coaching philosophy - physical health and mental health. We continue to honor this athlete when we train and race, remembering that life can be difficult and there is no shame in taking care of your mental health. Because mental health is not something that can be "seen", never be afraid to ask someone if they are OK, if they need a listening ear or if they need help. 

APRIL '19

Finally, it was time to race! We love starting our our racing season in Haines City, FL for IM 70.3 FL. The race venue is very spectator friendly and the atmosphere is alwas fun. Typically, the weather is warm which is a nice change from the colder temps over the winter. The Trimarni triathlon club placed 2nd in the Triclub division and Karel and I both did OK. I say OK because neither of us felt great on the course but then again, it's really early in the season and we were not targeting this race as a best-ever performance type of race.

A few days after the race, I received an email from the publishing company that asked me to write my first book (Essential Sports Nutrition) and I was asked to write another book. This time, a Running Journal. I discussed this with Karel as my last book took over all of my time and energy as it was my very first book and I wanted to give it 100% of my attention. This time around, I wanted to keep up with our other obligations of private training camps, nutrition consults and coaching. After reviewing the contract and writing timeline, I signed the contract for my second book - The 365 Day Running Journal. 

Then, about a week later, I received another email from my contact at the Callisto Media Publishing Company and I was asked to write another book! I couldn't believe it. This book was a lot more in depth and required a lot more words than the 2nd book. I knew this book would be a huge undertaking but I couldn't pass up this opportunity. Karel was a little worried of how I would balance everything but after sleeping on it, I signed the contract for my 3rd book - which I would start writing a few weeks after completing the journal book. I am not one to "wait" for the right time to do something. Although I never want to overload myself or burn myself out, I feel it's important to balance my career with my passion so that I can make the most out of every day of life.

And with highs, come lows. Nearing the end of April, we realized that our 16-year old cat Smudla was nearing her final days. We made the very difficult and heart-breaking decision to let her pass away comfortably and humanely. Because we made this decision a few days in advance, we were able to spend almost 48 hours with Smudla as she enjoyed her last few days in the warm sunshine. If you'd like to read the tribute I wrote about Smudla, here it is. 

MAY '19

May started off tough as Karel didn't feel like he was in the right state of mind to travel alone to St. George for the half Ironman. Luckily, Karel was sharing a house with two of our athletes, which helped him keep his mind off the passing of Smudla. It was still a very emotional week for him, filled with a lot of sad tears. Karel was able to put together a fantastic race and he was happy that he was able to temporaril turn his mind off - away from sadness - so that he could do something that he loved with his body and mind.

February through June is often super busy with private coaching sessions and this year we found ourselves extremely busy with a lot of private camps. We love this part of our coaching business but it does require a lot of time, mental energy and focus. Thankfully, we always have super awesome athletes to work with ;)

In mid May, we traveled over to Chattanooga for the 70.3. It was great to see so many of our athletes at the race and we ended up receiving an award for the TriClub division! I felt like my race did not go so well but Karel put together a fantastic performance - he was on a roll! The competition was stiff for the females and it was great to see so many speedy ladies blazzing on the course.

May is always a tough month for me as my dad passed away from cancer in 2014, just three days before my 32nd birthday. I thought that time would heal but I still find myself really missing him - especially as I go through so many highs and lows in life. But in the spirit of my dad, I try to smile and find the positive in every situation. Most of all, I am making the most of every day on earth - in his honor. 

We had a lovely mid season break where we did litte triathlon training and took part in some outdoor activities. Campy had joined us at our last two races (FL and Chatt) so he was also ready for some recovery. 

JUNE '19

I found myself a bit overwhelmed in June - trying to balance the planning of our June camp, private camps, nutrition consults, Ironman training and writing my 3rd book. I managed to participate in an open water race (with my swim partner Kristen and Karel) which was a nice stress relief to be swimming in the mountains.

Eventually, I had to ask my editor if I could have a break from the writing - I was in a mega writing block where I would sit at my computer for hours and nothing would happen. Thankfully they agreed but I still had a tight deadline to finish the book by the end of September - my deadline was the day before our flight to Kona for the World Championship.

Our June endurance camp was another great success and our campers worked very hard and accomplished so much. It was also very hot! Although our camps are fun, educational and inspiring, they are always mentally and physically exhausting for me and Karel. We sure do love putting on camps but it's a ton of work! 

JULY '19

Shortly after camp, I found myself dealing with a hip/glute/back injury - something that is not new for me. Although I have not been injured in over 6 years, I do feel like I am always "on edge" and cognizant of my hips/glutes when running. I feel like this injury started from a lot of sitting, stress and poor posture and was simply exaccerbated (not caused) from running. Thankfully, I was able to still run and bike (of long duration and at high intensity) without any pain so I was still able to train for Ironman Canada. While I tried really hard to not let my situation affect Karel, I knew he was sad for me. The great thing about this race was that I knew I could put together a really strong swim and run and anything extra was just a bonus (and a big uncertainty). On race day, I finished the bike as 1st overall amateur but that position quickly went away as I managed the marathon run. But our athlete Ericka won the amateur race, which was super exciting. And we had so many incredible performances by our athletes. Somehow I managed to finish the race and not do further damage. We enjoyed beautiful Whistler and Karel put together an incredible performance by winning his AG with a best ever IM run of 3:04! 

AUGUST '19

After returning home from Canada, we finished off a well-needed recovery week before easing back into our training. I still couldn't run but had plenty of swimming, biking, water jogging and strength to keep me busy. Plus, I was deep into writing my 3rd book with a deadline of the end of September.

Just as we were about to get back int structured training after IM Canada, I was snuggling with Campy in bed and he scratched my cornea in my eye. Without being dramatic, this was extremely excrutiating - I couldn't be in any room (or outside) with light, I had to wear sunglasses everywhere, I couldn't drive and I had a constant headache. I found myself sleeping a lot and I wasn't able to gather much energy to exercise. I had to see the eye doctor every other day for about ten days. Finally, some relief. Just as I was getting better, Karel traveled up to Mt. Tremblant to support our athletes racing (and to do some translating for one of our Czech athletes). Our athletes did great and our Czech athlete won his age group (45-49) and qualified for Kona!

Near the end of the month, I heard the sad news that a triathlon friend passed away unexepectedly, which was incredible sad for the entire triathlon community. 

SEPTEMBER '19

Once it seemed like life was starting to calm down and we were able to get back into a good routine, we decided to get two rescue kittens to bring some love and happiness into our family. Although Karel was still grieving over the loss of Smudla, he felt ready to grow our furry family. We welcomed Felix and Ella into our family but sadly, Felix passed away 6 days later from Pneumonia. Ella was a fighter and although she got our other cat Madison sick a few times (and Ella had to be taken to the vet for a few emergency situations over the next two months), she is now living her best life and is officially part of our family. Here is the story about Ella. 

The day after we welcomed Felix and Ella into our home, I received news that my (almost) 96 year old Grandpa Joe passed away. I took a booked a flight for a quick trip up to Ft. Wayne Indiana for a memorial service that my aunt threw together last minute. I arrived Tues and flew home early Thurs morning. Then on Saturday evening, Felix passed away. Needless to say, training had a backseat all that week and we were emotionally wreaked.

Karel celebrated his 43rd birthday near the end of September and for his present, I asked a bunch of people who know Karel to write a note for him. I gave him this "gratitude" journal filled with over 80 notes from so many people who love and care about Karel. With such a tough month, he had a moment of joy reading the notes and learning how much people cared for and appreciated him. 

A few days later, we (last-minute) flew in Karel's mom to help take care of Ella, Campy and Madison while we spent 2 weeks in Kona. At one point in September, we couldn't even think about racing as we were just so empty and mentally depleted from everything that had gone on over the past few months. Life certainly happened and it was tough.  We didn't want to count ourselves out of the race and we knew that our other 3 athletes who were racing, would give us some great energy when they arrived.

Not only did I finish the manuscript for my 3rd book but I started to promote my 2nd book. Writing is like many things in life - filled with emotions from being excited to hating the process to feeling so relieved when it's over and loving the final product. It's pretty cool how a white piece of paper can turn into a book. 

OCTOBER '19

I wouldn't say that Kona was a bust. We actually managed to put together good performances at IM Kona. I had a PR swim and bike and was 4th/5th in my AG off the bike! Karel had a PR swim but just felt flat for the rest of the day. He dealt with his normal back issues and really suffered on the bike and run. He was very upset but with time, was able to move on from the race. We love Kona but plan to take a little break from racing on the big island. We feel so grateful for the 9 times (combined) that we have raced on teh big island. This year was just a bit too much for us emotionally. 

Campy turned 12 years old and he is staying healthy, active and loving life. Thanks to his Czech Grandma who stayed with us for almost 90 days, Campy got to go on lots of walks, hikes and adventures. 

NOVEMBER '19

It was great to have Karel's mom with us for so long as she fed us well and was a huge help around our house. With our coaching business, October, November and December are our busiest months so the extra help was really appreciated. Karel's mom is back in Czech now but thankfully, we have lots of her xmas cookies to enjoy in the freezer.

Although we got back into structured training (back to coaching ourselves), we also managed to fit in some exploring in the mountains. I'm so happy to report that I am back running injury free. Although I turned in my manuscript for my third book in late September, October and November were very stressful with a lot of editing.....a lot of editing. It felt like I was writing another book! But thankfully, the finish product is incredible and all of that hard work was worth it. 

DECEMBER '19

If you are still reading this blog and have made it this far, thank you for sharing the past year with us. On one side of the coin, life was very tough to us this year. While things could always be worse, we were tested in so many ways. We endured a lot over the past 12-months. But on the other side, life kept going and we decided to keep going with it. As with any setback, struggle or stressor in life, you may not be able to change the situation but you can manage your thoughts, feelings and behaviors.

Although we are athletes, we are also human. We can't do it all and life isn't perfect. Behind every training session, race performance or picture is also a behind-the-scenes story. Remembering that each one of us have our own behind-the scene moments, be kind to others and most of all, always take care of yourself and your own needs. 💓

And make sure to check out my social media channels tomorrow at 12pm EST when I announce the title of my next book! 

IM 70.3 Chattanooga Race Report

Pre-race
We arrived to Chattanooga on Thursday afternoon. With this being our 4th time Chatty for a race, it was nice knowing that we are familiar with the area. It was a fairly stress-free 4.5 hours of travel and Campy was super excited for his road trip. He loves the car and of course, being with us. The week going into the race was extremely rough for me. My body was exhausted from my last block of training and my hormones making me feel blah (more on this in a later blog). Karel was on and off - one day he felt pumped to race and then the next day he felt flat and tired. A lot of this was from lingering fatigue from St. George 70.3 just two weeks ago. Whereas Karel doesn't overthink, I experienced a roller-coaster of emotions, thoughts and physical issues on race week. Thankfully, come Friday I started to feel a lot better and the closer we got to the race, the more excited I was to race.

We booked a cool Airbnb townhome (pet friendly) just 2.5 miles from the race venue which made it easy to relax, spread out and get into the race zone. As usual, Karel's back was bothering him in the 48 hours before the race so it was another one of those unknowns of how his back would affect him during the race.

With this being a key race for our team, we had nearly 30 athletes racing (a mix of coached athletes and educational team members). It was so awesome to see so many Trimarnis around the race venue and to have (almost) everyone in one room for our typical pre-race pizza party + course/race discussion. A huge thanks to the YMCA for letting us host the event in the top floor meeting room. We ordered pizza from FIAMMA pizza company and it was so delicious.

After a bike and run on Saturday morning, we went to the race venue to set up our team tent in the Tri club village (thank you Run In for letting us borrow a tent!) and then a few hours later we returned to the venue to check in our bikes. Campy wasn't allowed in the transition area so a nice volunteer watched Campy For the rest of the evening, we watched ITU triathlon racing and cycling all while eating and visualizing our race performances.

Typically I sleep somewhat ok before a race but I got no sleep before this race. I was tossing and turning all night and it felt like I was awake the entire night. I tried not to get frustrated and reminded myself that even if I don't sleep, I can still perform well. Around 2am, I moved to the other bedroom hoping that a different bed/room may help. I may have managed to sleep a little but before I knew it, the alarm was going off at 3:45am. I felt exhausted and super tired on race day morning but just stayed calm and told myself that I would wake up once I arrived to the race venue.

Race morning
After taking a few sips of my morning coffee, I made my standard pre workout/race meal. Karel and I don't do much talking with one another on race day morning as Karel likes to be alone with his own thoughts so I just let him do his own thing. Luckily I had Campy there to talk to :)

After getting dressed in my race day gear, I did a quick jog/walk with Campy around the block to help wake up my body and to get my system going. Karel did his jog as well and around 5:15am we packed up the car with our gear and water bottles/flasks and headed to the race venue. We had already planned where we were going to park on the street so that made it easy to quickly find parking just a few blocks away.

After getting body marked, I helped Karel pump up his disc wheel and then my disc wheel (two person job) and we each set up our transition area. Whereas in IM 70.3 FL I felt flustered as it had been a while since I had to lay out my gear by my bike, I felt like this time around was much easier. Although I always seem to feel like I'm forgetting something. I made a bathroom stop before heading to our team tent to drop off a bag and then we walked to the bus area.

A little after 6am, we took the bus to the swim start (about a mile away) and it was already filled with athletes. The swim was a rolling start, seeded by expected swim times.We were tole pre-race that the swim may be shortened due to the current, which was not something we wanted but it was out of our control. Karel did a short jog warm-up and since I did most of my jogging by the transition area, I felt pretty good before putting on my ROKA wetsuit. It was great to see so many of our athletes near the swim start - so much positive energy.

Around 6:40am, I lined up near the front with no more than a hundred athletes ahead of me (I think). Karel lined up with two of our athletes (Al and Thomas) a few rows ahead of me. The planned 7am age group swim start was delayed as the pros (who swam the entire swim course) needed to pass our first buoy before we could start. Finally, sometime after 7:20am, the horn went off as the official start for the age groupers.

.75 mile swim (Shortened from 1.2 miles)
The swim was quick but we still had to work for it. Because of the shortened swim, I made sure to give a bit stronger effort than usual to try to make up as much time as I could before the bike. I was swimming hard right from the first stroke - which is not how I usually start a race but knew with the short swim, I had to go for it. I was really focused on swimming the shortest line possible to the swim exit (buoys on our right) and also with each stroke, I focused on catching as much water as possible and moving it forcefully behind me. I felt great in my ROKA wetsuit and found the water to be perfect - not too cold, but just right in the low 70s. I was bummed about the shortened swim but grateful that the swim wasn't cancelled. Before I knew it, the swim was over. The best part of my swim was exiting the water and hearing Karel's voice next to me. We both ran up the ramp together but it wasn't long before Karel's speedy legs ran away from me. That was the last time I would see Karel until the end of the race but I was happy that we exited the water (and that I beat him in the swim ;)

Karel's recap:
I was bummed that they adjusted the swim - short and all downstream. Even if I am not the fastest swimmer, I wanted the challenge of swimming upstream. Anyway, I didn't let it bother me. I couldn't change the situation so why waste any mental energy on it. I tried to swim very strong the entire swim, right from the first stroke. I felt very solid during the swim but if it would have been longer, I would have had to ease up a bit with my effort. Overall I'm happy with this swim. 

56 mile bike
After making my way through the long transition, I quickly took off my wetsuit, put on my helmet and cycling shoes (and socks), powered up my Garmin and rolled out of the transition area. The mount line was packed with athletes so I kept running with my bike (close to the barricades) until I had plenty of clear space to mount my bike.

For the first few miles getting out of town, I used this as my "warm-up" to ease into my race effort. I was happy I was on my bike and looked forward to the next 56 miles. Neither Karel or myself race with time goals or metrics goals so racing is entirely by feel - as we are constantly adjusting and adapting to the dynamics of the race. I actually never looked at my total time during this ride as my Garmin screen was set on lap intervals and I would lap the screen to focus on a specific section of the course at a time.

Once I got into GA, I settled into my race effort. I would check in with my power at times but otherwise I just focused on riding my bike well. It's hard to say how I felt on the bike as my watts were higher than normal and I wasn't feeling that pep in my legs. In other words, I felt really strong and could see I was working hard so I didn't expect to feel fresh. Breathing felt good and I reminded myself to keep my pedal stroke smooth (advice of my coach who gave me the OK to push the bike). I didn't feel like there were any big groups around me but I did have to navigate around guys ahead of me here or there. I would either stay draft legal until I felt like there was a good time to pass (typically on an uphill) or I would have to slow down a little which affected my rhythm. I spent a lot of time riding alone or with just a handful of people in the far distance. I spent a good chunk of the race riding in the sights of my athlete Al (either behind or in front of me) which was great to have another Trimarni athlete nearby.

I wouldn't say that this is a hilly course but there are hills - more like rollers. I started to feel better on the rollers and my legs started to open up. Once I got to the Andrews Hill (the "steep" hill on the course), I stood up to climb it and I instantly felt a lot better. I took advantage of the downhill to gain some free speed and then felt like I was really "racing". The last climb into Chickamauga felt good - a nice mix of aero, sitting and standing for me and then I enjoyed the descend right after that climb (although I felt like I still had to work for the descend).

It was cloudy out and a little windy but knowing that it was going to be a hot day, I made sure to use water from the aid stations (#2 and #3 aid stations) to keep my body cool. The water was cold which was refreshing.

The ride back to town was a little more filled with cars/traffic so that affected my rhythm a bit. Overall I felt really strong on the bike and within each section of the race, I focused on giving my best effort. I didn't have any issues or low moments although my ride side of my back felt a little tight in the middle of the race. It didn't concern me too much but looking back, it may have been my SI joint feeling loose due to my hormones (more on this later). This wasn't the first time I felt like this so I just put it out of my mind the best that I could.

I finished all my planned nutrition (sport drinks) and had a little left in a bottle as I brought extra just in case I lost a bottle at the railroad crossings (there are a lot of them in the first/last 7 miles so I was extra cautious over them).

After finishing the bike, I was looking forward to the run. Even though I worked hard on the bike, I reminded myself of all the runs I've completed off hard bikes and how much I really do love to run off the bike (seriously - my fav runs are brick runs).

Karel's recap:
I'm super stoked with this bike. I felt strong throughout the ride and felt good in the 2nd half of the ride. I had almost no back pain so that is a huge victory for me. I felt like I was really racing the bike instead of just suffering through like in past races with back pain. I was in a good group of guys who were racing strong and all staying draft legal. There were many surges where I had to dig deep to pass a group of guys or to accelerate to stay with someone that I felt was riding strong. Some guys would pass me right back only to slow down forcing me to squeeze on my brakes to get out of the draft zone. I would then have to collect myself to make another pass. This made it hard to keep a good rhythm but overall, I felt really strong and also felt like I could finally push the bike, stay on top of my pedal stroke and not force the effort. At the end of the bike I was in a really good headspace to hit the run (my favorite part of triathlon racing). 

13.1 mile run

Photo Nicole Rambsey

I tried to make my transition as quick as possible so I was putting on my watch, visor and glasses as I was walking and then started to jog. I knew the competition was tough here so I didn't want to lose any extra time in the transition area. My friend Chris M. shouted to me that I was in 3rd place in my AG so that made me happy. Immediately, I found my running legs and felt like I had a good stride. I was willing to push the run as my run form and fitness has been really good lately but my right leg was giving me some trouble during this race - for all 13.1 miles. Although it was not noticeable to an outsider, my right leg felt weak and unstable. This is not anything new for me as it's something that I often deal with. Typically I can get it to stiffen up with a few tricks of stretching my back and popping my hips but this time around, it felt a bit different. I contribute it to my hormones loosening up my joints so I just accepted that it would be something I would have to race with but it wasn't going to slow me down. So with my right leg feeling like a wet noodle, I just couldn't run any harder/faster as I was using a lot of mental energy to keep good form. I'm not concerned about this as it was just a bad-timing issue. I also blame my shoe choice (4% Nike) as I feel with the layout of this course, using so much water to keep myself cool and the shoes already being a bit unstable, the shoes were not a good choice for me for this race. The inner in my right shoe was also moving which made the shoe feel really loose. Just a bit of background info as no race is ever easy or perfect - there's always something to deal with and it's usually something that you don't plan for or expect.

On a good note, I never had any low moments and I really enjoyed the course. I was passed by a few girls and I was able to stay with one or two of them for a few miles at a time. I was a bit discouraged to hear I moved to 4th in my age group in the 2nd loop so my mission for the next 6 miles was to get on that podium! I do feel that I had a sub 1:40 in me for this race but I had to deal with the cards I was given. I wasn't able to work the uphills like I usually do but I really tried to push it on the downhills and any section that was shaded. I took two quick reset breaks to try to fix my leg but it didn't help much. I pushed the last mile as I was running next to another girl and Karel was cheering for me with less than 1/2 mile to go (he had already finished). I sprinted as hard as a could - ouch that was painful - to the finish line.

I was thankful for no GI issues, bonking or low moments. I never felt too hot so I feel my choice of a cooling towel and visor worked well. Since I always bring my own nutrition with me when I race (in my Naked Run belt), I could use the aid stations for ice/water and fuel whenever I wanted to on the course.

Karel's recap:

Photo Nicole Rambsey

In T2 I racked my bike, put my socks on and then my Nike 4% shoes. I stepped into my race belt with bib number and grabbed my flasks which I kept in my kit pockets. I also had my sunglasses and hat in my hands as I was running through the transition. Since I like to hold something when I run, I held an Enervitine Cheerpack in my hand.

The only thing I can say about this run is wow. This was one of those runs that don't come very often for me. I felt great from the first step and actually felt like I was running faster/stronger as the race went on. It was hot and humid out but I never felt bothered by the heat. I ran happy and enjoyed seeing some of my athletes out on the course. I gave myself a bit of a boost when I could see that I'm running faster than anyone around me - this was giving me more and more strength and energy. At the end of the first lap my friend Chris told me I was 1st AG with about a minute lead. Hearing this gave me more energy. I kept running strong as I didn't know if some fast runner started way behind me in the swim. At one point I was passed by two pro males and I thought I could try to pace behind them on the bridge. Ha - that lasted about 400 meters! This run went by super fast and before I knew it I was running down the finish shoot. Finishing this race knowing that I gave all I had on the day and I felt so good from start to finish was a great feeling. I can't believe I won my age group and was 7th overall amateur. This was a great race as my 3rd 70.3 in 5 weeks. 

Post race:
After the race, I found Karel and we chatted about our day. I grabbed two slices of pizza and some pretzels and then walked to our team tent to cheer for and wait for the rest of our athletes. Karel went back to the townhome to rescue Campy (and to shower/eat) and I stayed at the venue for the rest of the race. Karel and I stayed until every one of our athletes crossed the finish line. It was so much fun to hang out with our athletes and to hear about their races.

As our last planned 70.3 of the 2019 season, we are feeling healthy, fit and strong and we are both excited to train for our last two races of the season..... Ironman Canada (in 9 weeks) and Ironman World Championship (in 20 weeks). 

Thanks for the cheers and a big thank you to the 2019 Trimarni team affiliates and supporters!
It was so great to see so many familiar athletes on the course, some of my nutrition athletes and thank you to the amazing volunteers! 

Gear and Sport Nutrition Race Recap coming soon.

IM 70.3 Chattanooga - Quick Recap

I remember a time not too long ago in my triathlon journey when my love for training outweighed my love for racing. Sure, race day was something I always looked forward to but with every race came expectations, pressure, competition and worry about the unknowns. Race day was stressful whereas there was nothing to worry about when I trained - as no one was watching.

Over the years, I've studied Karel and his love for racing. He loves to race. If he could, he would race every weekend. I've noticed that he always displays a few special "race day" qualities. Applying these strategies to my own pre-race and race day thought processes has allowed me to love racing as much as I love training.

Here are a few takeaways of how to enjoy racing and to get the most out of your race experience:

• Don't chase results, PR's or podiums. Race the competition - whoever shows up on race day. 
• Preparation builds confidence. 
• Rely more on RPE over metrics to race more proactively (instead of being reactive and robotic). 
• You don't need to prove anything to yourself or to anyone else on race day. 
• Accept that everyone has to race with/in the same conditions. 
• Understand that something/everything won't go well/right on race day. 
• Don't waste energy on things out of your control. 
• Focus on your own pre-race routine. Stay away from people who suck away your energy (including forums/blogs/social media).
• Don't race with expectations or outcome focused goals. 
• Always decide on the best tool for the job. It's good to have a plan but you also need to know how to adjust. 
• Your mind should be as strong as your body.
• Don't be afraid to fail.
• Something good can come from every race. 
• Don't race another athletes's race. 
• Don't race with an ego, race for the joy of racing. 
• Stay humble and confident. 
• Know that you are always a work in progress. 
• Don't let one race define you or your season. 
• Avoid putting too much energy into one race day performance. 
• Reflect on your race in a productive way so you learn from each race. 

IM 70.3 Chattanooga was a first-time event for me and Karel. Although we've raced in Chattanooga in the past, this course was something new for us to conquer. We really love the city and the community loves to welcome this event. The volunteers are incredible.

The competition was stiff, the weather was warm and the swim was shortened. Karel put together an incredible race where he felt strong all day - and got stronger as the day went on. Just two weeks after IM 70.3 St. George and 5 weeks after IM 70.3 Haines City, Karel's strategy of racing himself into great fitness (on top of some great quality training in between) proved to - once again- work really well for him. I placed 4th in my age group. There were so many strong girls in my age group and I knew it would be tough to get on the podium at this race. While I could be disappointed with my placement, I am not. I felt incredibly strong for all 70.3 miles. Even when I heard from a friend that I was in 4th AG, I didn't stop smiling as I felt like I was winning my own race. I am far from upset as I put together the best race that I could on the day.

We had 29 Trimarni athletes on the race course and it was so much fun to share the course (and race experience) with them all. I just love racing with our athletes. And....thee Trimarni coaching and nutrition team placed 3rd Tri Club!! Way to go team!!

As a takeaway from our race, it's totally normal to be disappointed after a race. Those "perfect" races don't come very often so it's expected that there's going to be a learning experience, highs and lows from every race. Most importantly, make sure your race day goals (or expectations) are for the right reasons. We all love to celebrate PR's and podiums, but most importantly, race for the happiness and joy that is racing brings to you. Racing should always give you a great sense of personal accomplishment. No matter what, be thankful and grateful for your healthy mind and body. It's a gift to be able to do what you/we can do with our bodies.

Race Results

Marni - 4th AG (35-39), 10th overall amateur female

.75 mile swim: 14:52 (1st AG, 5th fastest female)

T1: 4:01

56 mile bike: 2:31.03 (4th AG, 10th fastest female)

T2: 2:48

13.1 mile run: 1:40.10 (6th AG, 18th fastest female)

Total: 4:32.53

Karel - 1st AG (40-44), 7th overall amateur male)

.75 mile swim: 15:17 (6th AG)

T1: 3:13

56 mile bike: 2:21.33 (5th AG, 27th fastest male)

T2: 2:21

13.1 mile run: 1:22.12 (1st AG, 3rd fastest male, 4th overall)

Total: 4:04.34

Ironman 70.3 St. George Race Recap - Karel

Race week was very tough for me mentally and emotionally. On Monday, we made the incredibly difficult decision to say goodbye to Smudla - my best furry friend for the past 16.5 years. Tues was even worse for me. I was able to do my workouts but I felt like I was just going through the motions as I was completely empty inside. My sleep was off and so was my appetite. It was a rough week. I didn't even get around to packing my bike until late Tuesday afternoon. It was probably good that I was able to get away as I was constantly seeing and thinking of Smudla all around the house - even though she was no longer there.

My flight left early Wed morning and I arrived in Vegas around lunchtime. Robb (our athlete and friend) picked me up at the airport and we arrived to St. George in the afternoon. After grocery shopping and then checking in to our rental house near Snow Canyon, I went for a short jog just to shake off the travel. It was a very long day of travel and my back was bothering me during the plane ride but it was nice to move some blood before dinner.

On Thursday I did my mini triathlon - swam in the lake, biked on some of the course and then ran. The water was cold (low 60's) but after my head unfroze, I was ok. I had my new Roka wetsuit which felt good in the water. After the bike and run, my legs felt much better than on Wednesday - much more springy.

Friday was the typical pre-race warm-up of a short spin followed by a short run. Since we stayed at the top of the hill on the bike course, I rode down to the expo to show off my freshly painted (by Kcycle) bike at the Ventum booth (I told Rachel I'd stop by). I then biked easy going back up the hill. My run off the bike was mostly flat around the subdivision. Overall I felt fine. Being around our athletes helped me clear my mind a bit but anytime I was alone and tried to visualize and focus on the race, I would think about Smudla and it would make me really sad.

Robb, Diane and I arrived to T1 right when it opened so that we could check in our bikes. New this year was having bags for the bike (with all gear including shoes in the bag). These bags hung on a rack instead of having us set up our own transition area.

Pre-race Meal:

The standard for me: Oatmeal and coffee. Then a half of the Skratch bar about an hour before the race and sipping on a NBS drink. SIS gel right before I lined up for the swim. I also had Osmo pre load the day before the race (morning and evening) and on race day morning.

Race morning procedure/warm-up: The usual jog warm up and bathroom stops at the race site. No swim warm-up allowed - which I feel is dangerous considering the water was only 62F. I also used the PR lotion which I feel really works. 

Bike nutrition: NBS carbo-hydration drink (hydration system and bottle) + 1 x SIS gel.

Run nutrition:1 flask with Precision hydration 1000 and one flask with Skratch. I also had one Enervitine cheerpack and a few licks of base salt too. I don't have just one fueling plan but instead I think about the course and the conditions and what I feel will work best for me on the day.


1.2 mile swim: 31:04

I was a little late to line up for the swim so I was a little more back of where I wanted to stand but still I was in the 30 to 34 min crowd (self-seed rolling start). They started 3 of us at a time, every 5 seconds. The water was cold (62F) and since I usually don’t do well in the cold water, I wore my Xterra neoprene booties (allowed in US races if the water temp is below 65F). My goal was to swim comfy to the first buoy to avoid any possible chest tightness due to the cold water and due to the lack of a swim warm-up. I felt fine and quickly find a good rhythm. Because of the cold, I didn't do my usual “take out speed” but just swam comfortably so that I wouldn't panic. The water was crisp and clean and it was easy to see the other swimmers and kicking legs. No kicks in my face for me this race :-)

Overall I felt good throughout the swim but I just couldn't get into that maximum sustainable effort. I was moving fine and passing some slower swimmers, but then at one point I noticed that a girl that I
passed was still on my side. I tired to swim away from her but she was still there. I backed off and swam on her hip for some time, thinking it is basically my speed. But looking back, I’m not sure if it was a good decision or if I should have just taken a breather and then kept on pushing. I stayed on her hip for the entire back stretch. Sighting was a bit difficult on the back long stretch due to chop and sun but I think I was able to stay pretty straight. Looking at my swim file after the race, the lines were not as straight as last year and my Garmin showed about 100 yards more in distance compared to previous year. The swim time at the end wasn’t what I was expecting but when I saw the slower time at the clock I didn't make any assumption because you never know what the other athletes did. I was in a good head-space as I exited the water and ran towards my bike bag.

T1

I grabbed my bag quickly and dumped my helmet and bike shoes down on the ground. I quickly slipped off my wetsuit (I didn’t use the strippers) and bent over to grab my helmet and shoes. That made me dizzy and I wobbled a little and had to grab a chair. My head was spinning - probably from bending down right after the cold water. I kept on moving and the feeling passed as I made my way to my bike.  I had my bike shoes in my hands and put them on right in front of my bike. The transition was long and I didn’t want to run in my cycling shoes. The shoes were not allowed to be clipped to the pedals otherwise I would have had them clipped in to my bike. My bike was close to the bike exit

so it was a short run and a very quick hop on the bike at the mount line.

56 mile bike: 2:26.26

I really like the St. George bike. It has everything I like in a bike ride - lots of good climbing and also some nice long descends. It is also easy to break the course down into segments, which makes it go by quickly. It is a very honest course and you don’t really see any AG draft packs on the course.

There is a big hill around mile 2 of the bike and it's very easy to push too hard there and then pay for it later on as the HR and power goes skyrocket high. I made it up that hill pretty comfortably and used the following descend to collect my legs and to get ready for the actual bike ride.

With this being my third time racing here, I knew the course very well. I mentally broke it down into several segments and focused on the best execution possible on each segment. I made sure not to think too much in the future but just stay in the present moment.

The first segment was around the lake and then getting out to the main road ~30 min or so. Then it was the first big hill on the main road, followed by 2 other major hills with long and fast descents in between. Then it was the road to the Red Hills Parkway (also part of the run course) which then heads towards the Snow Canyon. The ride gets more and more beautiful as the race goes on. Then it
was the Snow Canyon section (about 4.5 miles) and then the final descend into St. George.

Nothing new, my back really bothered me very early on and it was very difficult to pedal. Normally my back starts to bother me mid ride and lasts until I get off the bike but this time, it actually got better as the ride went on - probably from being able to change my position on the climbs and do more out-of-the-saddle pedaling. I also did some out of the saddle stretches, together with my breathing exercises from Scott (my PT) which helped me manage my back pain. I was able to manage the 2nd half of the bike and felt much better with less back pain. It never really went away but it was tolerable. I'm use to this as I just can't seem to ride without some type of back pain. I got passed by 3, maybe 4 guys during the bike ride. I felt really strong in the Canyon and enjoyed the final descend into town.

Overall I'm really happy with this ride and how it went. I tried to push harder but I just don't have that power like I used to have in my old cycling days. I can’t live in the past and I need to work with what my abilities are these days. I passed a lot of guys going up the Snow Canyon and that felt good. There were no winds today so it helped with overall faster bike times compared to the previous 2 years. I was feeling good at the bike finish and I was excited to run. On the descend into town, I was rehearsing the T2 and the start of the run and I was ready to chase down some of the faster cyclists in my age group.

13.1 mile run - 1:23.22

I quickly racked my bike, ditched the helmet and put on my running socks and shoes. I don’t use socks on the bike so it takes me a few seconds longer to put them on in T2. I usually wear my Naked Running belt but in the week leading up to the race, I realized in a training run that I can easily put my 2 flasks into the rear pocket of my new Castelli San Remo (one piece) Tri suit and they stayed there secured without bouncing around. So I did just that and just had a race belt with the bib number to put on. I grabbed my running hat, glasses and flask and started moving out through T2 to the run exit. During that time I put the flasks in my pockets, hat on my head and sunglasses on. I kept my Enervitine cheer pack in my hand. Sometimes I like to hold on to something when I run and it felt good.

The run is very difficult and it can break some souls if you are not mentally prepared for it. It broke
me the first time around three years ago! Last year I was much better prepared mentally for it and managed to have a good run. I was hoping I could match my run from last year which was 1:25.

I mentally broke the run into several segments again just like the bike. First was the 3 mile hike up the hill. I didn’t want to look at my watch until this segment was done. I don’t run by paces or HR on my watch anytime when I race but since I have done this race twice before, I knew how long it should take me to get to the top of the hill around 3 miles and wanted to check in with myself around that time. I felt pretty good and just focused on from, breathing and tried to find some fluidity in my stride (if you can call that going uphill). I saw a friend at mile 1-ish aid station who cheered me on and said something like “go run them down”. It gave me a spark of energy. Thanks Lee!

I was moving well and kept on passing other athletes - some that I recognized from passing me on the

bike. That always feels good. I got to the top of that hill and finally glanced on my watch. I was pleased to see a faster time compared to last year and I was ready to tackle the next segment.

Next came the rolling hills (mostly downhill) to the first turnaround. It went by quickly and I found a really good rhythm. I was drinking from my flasks and took a sip of the cheer pack gel. My next segment was the middle part - 1st and 2nd turn around with more uphill running. I felt good running the hills and I kept telling myself that I am really looking forward to the monster hill that comes on the way back and peaks at around mile 9-ish. I remember the first year - that hill totally broke me and even last year it was very difficult to conquer. Not this time. I was ready for that beast. The run course has absolutely zero shade and if it is sunny, there is no escaping it. It was sunny but I could still feel a little bit of breeze and never felt too hot. Our new Castelli suit felt awesome - I even kept it zipped up all the way.

I got the the bottom of the monster and start climbing up. I kept a good pace and was knocking down the monster one step at the time. Just before the top, I saw our athlete Robb heading the opposite direction and he cheered on me. I wanted to cheer back but I was in the hurt box. I focused on the last few meters of the uphill and just nodded my head to him as I was cheering for him from the inside.

From the top of that beast, it was mostly downhill with just a little bit of rise up for next mile and then it was all downhill to the finish. In my head the run, I convinced myself that after the monster hill, the run was done. I still had about 3 miles to run but it was all downhill. I kept on pushing and was able to pass more people (several in my AG).

I went by my friend Lee who cheered me on again and I just keep on pushing towards the finish line. I glanced on my watch and new it would be a better time than last year. That felt good. I sprinted to the finish line even though there was nobody else on the red carpet - but you just never know with these rolling starts.

I missed out on 3rd place in IM 70.3 Florida a few weeks ago by 18 seconds and I wanted to make sure I gave it all I had all the way to the finish line.

I crossed the line with time of 4:26-ish and sub 1:24 run which was 2 min faster than last year. I was
super stoked with that but I still didn’t know where I finished. It took me some time to get my morning gear bag and powered up my phone….. and there it was (a text from Marni). I placed 2nd in my AG (40-44) in very competitive field that was way stronger than the previous year. I was super happy and I knew I gave it all I had. There was nothing left in the tank and nothing that I could have done better.

I really love St. George. It is a super hard race but it's a very honest course with beautiful scenery. If only the water was a bit warmer :-)

The town and community of St. George is great and they really welcomed and supported the athletes and the event.

I’m super stoked to see that the IM 70.3 World Championship will be in St. George in 2021 and hopefully I will be at the start line as well. I’m also pumped to hear the return of the full Ironman to St. George next year - although I still can’t even comprehend how the heck anybody can do a full on this brutally hard course......but there is a 99%  chance that Marni and I will be there in May next year to tackle the full. It is one of those bucket lists races that I need to do.

I like what Sebastian Kienle said "people want to sign up for an Ironman as big challenge but then they seek a flat, fast and ‘easy” course. It is like ordering a gallon of ice cream and wanting to have it without any calories." Bring on the calories St. George!

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Thank you to the Trimarni affiliates and supporters

Hello from Haines City, FL!

How in the heck is it already April!?!?! I can't believe we are just a few sleeps away from our first triathlon race of 2019.

When planning our 2019 race schedule back in October/November, we knew we wanted to go back to Haines City for the half Ironman. It's a great early season race to dust off the rust and welcome the hurt that comes with racing. We love the race venue as the town welcomes the race, the race vibe is always welcoming and exciting and the course is spectator friendly (swim and run). The course is not an easy one, and that also appeals to us. This year will be even more challenging as the race day temperature is suppose to reach 90 degrees! 😱 But, we are super excited to share the course with 15 of our amazing athletes.

We broke up the drive into two days, leaving on Wednesday late morning. We made the 5.5 hour drive to Jacksonville, FL where we stayed overnight with our friends/athletes Joe and Erica. After our morning workout, we hit the road to Haines City which took about 3 hours.

Our workouts this week have been refreshingly good to help get us race ready. Monday morning was a long 5600 swim workout but it provided a nice variety of strokes, toys and efforts that the yards went by rather quickly. On Tuesday I had a 1:40 hr bike to test out my race set up, followed by a 30 min brick run (including a few one minute efforts). It's always nice to ride the bike on race week when it's all tuned up, race wheels are on and the legs are itching to push a bit harder. On Wednesday morning I did a 40 min strength session at home before our travel. Thursday was a 90 min ride with a few short hard efforts, followed by half IM efforts. After the ride was a 20-minute brick run. The weather has gone from spring-like weather in Greenville to hot and toasty in Haines City.

Upon arriving to our rental home on Thursday afternoon, I went to the grocery store to stock the house with plenty of food for us (and our other housemates).

I'm so happy that Campy is with us as he helps me de-stress and keeps me on my normal routine. Tomorrow we will do an easy spin on the course and after checking in, we will do a swim workout. All these training sessions are to keep the body from getting stale so that we can arrive sharp and ready for race day (Sunday).

With a long season ahead of us, finishing at the 2019 Ironman World Championship in October, we are excited to finally get this season started!

For tracking:
Ironman Tracker App
Marni Sumbal - Bib 40 (start time 7:28, wave 9)
Karel Sumbal - Bib 51 (start time 7:46, wave 14)