Feed me...I'm training for an Ironman!!

How much food does it take to fuel two triathletes training for the Ironman World Championship? 

A lot!!

With almost 9 weeks left until Karel and I use our bodies for 140.6 miles on the big island of Kona, the training is getting a lot more specific....and a LOT longer. 

There is a lot to juggle every day with work/business, training and the rest of life and a lot of food must be consumed to keep our bodies healthy and well fueled. 

As for our weekly staples (we make at least two grocery trips per week):
Milk
Eggs
Cheese
Yogurt
Deli meat/meat (for Karel)
Tempeh/tofu
Irish butter
Cottage Cheese
Veggies - all kinds
Mixed greens
Fruit - all kinds
Potatoes
Waffles
Oats
Fresh bread - all kinds

Saltine crackers

Pretzels
Rice cakes

Cereals
Maple Syrup/honey
Peanut butter
Jam
Soup
Rice
Whole Grains
Coffee

I think that's it for the weekly staples and there are always "extras" based on what we make for meals, what we are craving and what is accessible and convenient.
But regardless of how much we train or how busy we are with work, there is always time for home cooking. 

A big time saver for us has been preparing a big batch of food and eating twice (and cooking once). One skillet dishes work great for less clean-up but on the days when we have more time, we plan for leftovers and load-up the stove and oven. 

Here are a few of the many dishes that have helped fuel our extremely active and busy lifestyle over the past week. 

A delicious combination of lentils, basmati rice and a stir fry of red peppers, celery, corn and onions (cooked with olive oil) topped with cheese. 

Store-bought DiGiorno spinach, mushroom and garlic pizza dressed up with extra mushrooms and served with a large salad. 

Maple-syrup drenched french toast made with fresh local bread and free-range eggs.
Served with fresh fruit...and did I mention a lot of syrup? I stocked up when we were in Lake Placid! 

We love summer fruit!! Berry, cherry overload!! 

Keeping it simple with Amy's Organic soup dressed up with frozen veggies. Served warm with a dollop of Greek Yogurt. 

The egg salad requires a little patience to prep but it's always worth it!

3 eggs, 1 egg white 
3 large radishes chopped
1/4 cup onions chopped 
3 stalks celery chopped
4 red sweet peppers
Large spoonful Fage 0%plain Greek yogurt
1 tbsp horseradish mustard
Salt and pepper to taste

An overflowing taco stuffed with lettuce, cheese, Greek yogurt, veggie meat, kamut, edamame, peppers, mushrooms, onions and corn.

And while we emphasize a real food diet throughout the day, it's all about sport nutrition "products" when we train to help meet the metabolic demands of training.  

AND to help keep our body in good health by supplying our bodies with the fluids, carbohydrates/sugars and electrolytes that we need.


I hope you enjoy fueling your body in motion just as much as we do! 

Broccoli slaw tahini stir fry - batch cooking

Batch cooking is a life saver.
If you are an athlete, you know the feeling post-workout when you are hungry and two thoughts come to mind: You think about what you should eat to refuel and nourish your body and then you think about the time it will take to prepare the meal, cook the meal and eventually eat the meal.

We all know that a bowl of cereal can be "made" in less than 5 minutes but so can leftovers - heated in the microwave.

Healthy eating takes effort but when you are an athlete, you have to be dedicated to nourishing your body. The added stress from training makes the body more vulnerable to sickness, injury and fatigue. Food is your medicine and your fuel.
Although you may feel like the extra time in your life that could be devoted to meal prep is taken up by training, sorry - your excuse is invalid... you still have to make the time to cook.

Every now and then the stars will align and you jump with  joy that you have the free time to cook a home cooked meal or two. But of course, you need the energy and desire to use your time wisely for meal prep.

I recommend to spend 1-2 days a week to cook a few meals OR prep foods that may need a little more work so that when it comes to meal time, you see it not only as healthy time but a very easy process. You may find that at first you are spending 4 hours on meal prep but guess what, if you can spend 1 less hour a day during your busiest 4 days during the week, wouldn't you feel happy that you took the time (when you had the time) to devote several hours to meal prepping?

The nice thing about batch cooking is that you don't always have to be a slave to the kitchen. Use your oven, microwave, crock pot and stove top to prepare several items at once. Making food options ahead of time (like proteins, grains, chopping produce) is a life-saver.

When you are tired from working all day, after waking up at 4:30am for your morning workout and then sitting in traffic for an hour and maybe squeezing in an evening workout (or other extracurricular with friends/family), you will find it incredibly easy to whip together a meal when you have all the food options ready and all you have to do is heat or combine. 

To help you stay consistent with your wholesome diet, here is a simple dish that was prepared with the use of my wok that will help you boost your veggie intake for the next few days.

Broccoli Slaw Tahini stir fry

1 bag broccoli slaw 

1 bag broccoli and cauliflower (steamed first) 

1 small red bell pepper chopped 

1 small purple onion shopped 

1 large container pre washed mushrooms 

1 package tempeh chopped 

1 can chickpeas 

2 tbsp tahini paste 

1/4 tsp salt 

2 tbsp olive oil 

1. Mix all ingredients together in wok and cook on low-medium heat for 20 - 25 minutes, stirring occasionally. 

2. Store 1-2 cup servings in containers for easy meal prep.
(You can substitute your choice of animal protein for the tempeh)

Batch cooking ideas: 
Bean and lentil dishes
Rice and whole grain dishes
Potato and veggie dishes
Quiche and egg dishes
Casseroles
Lasagna
Stuffed peppers
Stew and soup
Root veggie dishes
Meat loaf or vegetarian loaf

Easy meal prep foods to have at home: 
Chopped/fresh fruit
Chopped/fresh veggies
Cooked raw  beans/lentils
Frozen veggies
Cooked grains
10-minute cooking grains
Deli meat/cooked meat
Cooked tofu/tempeh
Large container yogurt and cottage cheese
Hard boiled eggs
Tuna fish
Overnight oats

Sweet potato and edamame stir fry

What a delicious creation! 

Karel and I went grocery shopping a bit late tonight (around 6:30pm) so by the time we returned home and unloaded the reusable grocery bags, it was 7:30pm. We didn't shop hungry thanks to a small snack before we left but come 7:45pm we were ready for dinner. 

We both did our own meals this evening and I just wanted something simple. 

My original plan was to cook my sweet potato and have a side of veggies. I steamed the edamame, corn and mushrooms and I was ready to eat.

But then it came to me....why not combine everything together?
Oh, what a delicious, simple creation!!!

I cubed the sweet potato and combined it with a ladle or two of the veggie mixture. I seasoned with pepper and a pinch of salt and drizzled with olive oil. 

Not pictured is the slice of fresh Mozzarella cheese that I enjoyed as I was getting my dinner ready and also the big dollop of Fage 0% Greek Yogurt that I served as a dip on the side. 

I just love meal time. 

What a fun, happy and exciting time to be creative in the kitchen!  

Real food homework and a speedy/endurance track workout

This endurance body is happily fueled by real food.
AND
Plant strong for almost 21 years.

A Karel creation:
Jasmine rice and a stir fry of tempeh, peanuts, onions, mushrooms, peppers and marinara on top arugula.
This creation was enjoyed last night and made my tummy/muscles super happy for an early morning wake-up call (4:20am) for a 5:30am track workout. 

Love your afternoon snack
Honor your biological hunger in the afternoon. Do not expect your body to allow you to go from lunch to dinner without food (especially if more than 4 hours between meals or if working out in the evening). A mid afternoon snack is a great way to nourish your body and boost energy. 
Here's one of my fav mid day snacks: 1/2 cup Chobani Greek yogurt + fresh fruit chopped + a few spoonfuls of KIND or organic granola. Enjoy!

Refueling from a long brick
Asparagus, mushrooms and tofu tossed with pasta noodles and marinara, topped with Parmesan.
Karel had the same (larger portion) but chicken instead of tofu. So much flavor! Yum!

Track workout w/ Karel and a large motivating group - feeling the need for speed (and endurance)
2 mile run warm-up
10 min dynamic stretching/warm-up on track
MS: 3x's through
800
600
400
200
(with 200 jog in between)
~1 min rest in between the 3 rounds to refuel/hydrate
(I had 1 scoop INFINIT ISIS Hydration in my bottle to sip during the workout)
~8 miles total (including warm-down laps in opposite direction)

Trimarni homework

Write down the ingredient lists of the foods you are consuming today. (If you are eating out, look up the ingredients online.)

This assignment is for product awareness and to help you form a healthier relationship with the food that you choose to put into your body. This is NOT designed to make you scared of food or to hate food.
Also, this homework is focused on the ingredients in food and not on focusing on organic, genetically modified, gluten, dairy.

Because there is an overload of information on how to "eat healthy" with so much conflicting information (and often causing a lot of disordered eating habits or feeling incredibly frustrated with food), the first step in creating a more balanced diet is to make an effort to eat more real food. Once you incorporate more real food into your daily diet, you will then need to gravitate toward making time to prepare food and maintain this real food diet. It does not have to be perfect (there's no such thing) but instead, make an effort to prioritize real food as much as possible with your daily meals/snacks.
(and stop reading forums/blogs when the "expert" is yelling at you about what foods are bad. Seek out information that inspires you and motivates you to make slow yet healthy changes that move you closer to your personal goals and contact a professional (RD) who will give you credible information. You can not make changes in your lifestyle if you are always worrying about what other people are doing and you will find yourself with info overload if you continue to use the internet to search for the "right" answer.)

Because it doesn't seem appropriate to start changing your eating habits by dissecting real food if you have yet to be consistent with eating food that is grown from earth, take a look at your daily diet to see what immediate changes may make a meaningful difference in your life and health.

Consider clinical, fitness, religious, ethical and personal experiences when it comes to individualizing YOUR diet.

Show yourself that you can prioritize real food for 2 weeks - making time to cook and time your meals/nutrition appropriately around your workouts and schedule- and your body will be in a better place to start making more individual choices with your diet.


There is so much information out there and many times, info that may not apply to you and your goals (or lifestyle).

Your occasional foods should be enjoyed and your daily diet should enhance life.

Simple swaps can easily improve your health and can keep you from feeling the itch to jump on the elimination food/mass marketed diet train. Instead of hearing that dairy is bad and is causing bloating, swap out the artificially flavored yogurt and replace with Greek Yogurt and add real fruit. If you have heard that whole grains are bad or gluten is bad, consider adding organic whole grains like quinoa, teff, millet or wild rice to your diet.

Like with anything in life, you can't rush changes when you want long lasting results.
So instead of wondering if you should choose organic oatmeal vs non-organic oatmeal.....

I recommend to first transition to using plain oatmeal and then adding your own fresh fruit, nut and spice add-in's instead of prioritizing a quick option like flavored oatmeal. 

It's an easy switch but it does require a lifestyle change. To prepare food ahead of time (and you need tupperware if you are taking this to work to eat)

But to make these changes, you have to not only buy the items but you have to plan ahead. And in our rushed society it's much easier to eliminate foods and "not" do something than to be more proactive and add something to our schedule (yet that something may improve health).

Simply identify any ingredients that may give you an "ah-ha" moment as to why you may not be feeling so "healthy" such as food dyes, artificial ingredients, additives/chemicals. Also ask yourself how and why you are consuming those foods. Remember - you can't eat a salad very well in a car and you can only stuff so much "salad" with your protein and healthy fat choices between two slices of bread. Is bread bad or is it what you are eating and when?

Your goal is to gradually move toward a more real food, balanced diet. Not only will real food make your body feel better but it's scientifically proven that a real food balanced diet provides your body with the necessary vitamins and minerals that can reduce risk for disease and improve longevity, health, performance and mood. If you love to eat and you like all those great outcomes of eating real food, what's keeping you from making the necessary small steps?

The ultimate goal is to not feel the pressure from "experts" who are brainwashing you to eliminate heart-healthy real-foods that may improve your health.

If you need individual help, seek out an RD to treat your individual body.

Happy real food eating and enjoying your body in motion.

Broccoli and tempeh ginger stir-fry

It's no fun coming home hungry after a long day/commute, evening workout or late meetings and feeling the pressure to cook. 

We all have crammed-packed schedules but even if you want more hours in the day to get everything done, you'd likely fill-up those hours as well. Rather then beating yourself up that you are failing on certain areas of you life that may improve your overall health, remind yourself that regardless if you find the time or make the time, you do have time that you may not be using wisely and nothing is more important to your busy life than keeping your body in good health.

You know a home cooked meal will make you feel great inside and with you in control of the portions, ingredients and timing, there is a lot to benefit from when it comes to preparing food at home.  So the hope is that when you make small changes with your diet and keep them up, you will feel the effects of those changes and not only form new healthy habits but you may also feel so good that you are even more motivated to change other areas of your life to feel even better.  

The next time you are about to sit down at home to relax, watch TV, fold laundry, clean, get on the computer, call your family or do anything that my take 30 min or longer, STOP before you get going on whatever you are about to do and head to the kitchen. 

One of the best investments to your health is having a plan when it comes to eating real food. But in order to implement that plan, you have to have food at home to prep for upcoming meals. 

Here are some options: chop, cook, grill, steam, bake.  

Whatever you can do in 30 min, consider it 30 min that you don't have to spend on food prep later that day (or next day). 

A few options: 
-Cook 2 types of whole grains per week (I recommend plan 1 cup dry of each grain so you have enough to last for a few meals) on your stove top
-Chop veggies and fruit so you have a salad bar of tupperware in your refrigerator
-Buy frozen veggies for easy steaming or microwaving
-Bake proteins in the oven which require no attendance until they are finished cooking
-Use your crock pot for stews/soups/chili's (large) or oatmeal, beans, lentils (small)
-Hard boil eggs (1 for each day)
-Have go-to options for a quick, easy meal when you feel overwhelmed with life (Ex. yogurt, fruit and granola parfait or potato w/ Greek yogurt and steamed veggies drizzled with olive oil) or bagged lettuce with cottage cheese, fruit and pumpkin seeds on top)


                            

Broccoli and tempeh ginger stir-fry

3 cups broccoli (fresh or frozen) - steam until cooked
1 package tempeh (chopped)
2 small baked potatoes (cooked in microwave and then chopped)

1 leek (washed and chopped)
1/8 cup peanuts
Olive oil (2 tbsp olive oil)
1 tbsp ginger (chopped, skin removed)
Rice vinegar (2-4 tbsp)
Water
Wok
Turmeric, pepper
Optional: top with greek yogurt, salsa or shredded cheese.

1. On medium heat, add 1/2 tbsp olive oil and cooked tempeh until golden brown (5-8 minutes) - toss as needed. 

2. Add 1/2 tbsp olive oil and add potatoes, broccoli, leek and ginger. 

3. Turn heat to low and add 2 tbsp rice vinegar (may want to turn on your vent on your stove at this time). Stir to combine. 

4. Add 2-3 tbsp water and additional olive oil/rice vinegar as needed if creation starts to stick to bottom of your pan. 

5. Toss well, add seasonings of your choice and cover for 5 minutes. 

6. Add peanuts, toss and serve. 

Leg burning trainer workout and fueling the triathlete

Trimarni lifestyle change tip: 

If you have between 10-30 min when you come home from work before an evening workout or meeting/event, start your dinner prep and finish as much as possible so you don't come home starving and convince yourself that you can't wait the time to cook a real food, balanced meal. 

Here's a creation that I prepared in 25 minutes before our evening swim practice on 1/15 (I planned for leftovers):
Tempeh, mushrooms, frozen veggie mix (corn, peas, carrots), onions, garlic, balsamic, olive oil, kale, turmeric, pinch of salt, chili pepper, slivered almonds. Also, 1 pot of quinoa (1/2 cup dry to 1 cup boiling water). 

The final creation!

Swim workout Main set (at the very end of our 75 minute practice):
3xs (with fins):
3x100s fast swim on 1:30
3x50s fast kick on 1 minute
Continue 2 more rounds.
Total yards: 3800

After my morning fuel (8 ounce skim milk + 1 spoonful chia seeds + 1/2 cup cheerios - a new creation I have been using for the past few weeks which seems to be working really well for energy and recovery. I tweak for longer workouts over 90 minutes. + water and cup of coffee.) and dynamic stretching/foam rolling, it was time to break a sweat....and wow o wow, did I ever!

Thanks Karel for the leg burning workout!

Our Bike Trainer: 

CycleOps PowerBeam Pro - I will let DC Rainmaker give the details about this awesome trainer with specific wattage resistance control.  

WU (warm-up): 30 min, including 10 min of one leg drills to wake up my glute medius
Main set:
5 x 30 sec ON/OFF @ Z4 watts  (cadence 90+ rpm)
2 min EZ spin
5 x 1 min ON/OFF @ Z4 watts (cadence 90+ rpm)
2 min EZ spin
5 x 90 sec ON/OFF @ Z4 watts  (cadence 90+ rpm)

5 min EZ spin 

5 x 2 min ON/OFF @ Z3 mid to upper watts (cadence 90+ rpm)
Rest of the ride is just EZ spin.

This was one challenging set - the intervals are short but you really have to stay focused for each interval during that time. Because I can adjust my watts on the trainer, I use the resistance control to put in the watts I want to hold as a minimum and then I am forced to hold those watts for each part of the set. No cheating on the trainer when you train with power.
This is also a great set to use RPE if you do not have a power meter. HR training will not be a valuable tool in this set because the HR will not rise to specific zones in that short of time with the recommended effort. Focus on a high cadence but strong pedal stroke and you will gain a lot from this workout. 

If you can't get through the entire set due to fatigue, that is OK. The goal is not to nail every workout but to give your best effort and get excited for the next go around.
I recommend 20-25g carbohydrate sport drink during this workout w/ electrolytes + additional water as needed.

After this workout I did a short brick run (3.77 miles):
10 min warm-up run
Main set: 

5 x 2 min @ 7:30 min/mile w/ 1 min walk in between
Cool down

Post workout I had 1/2 cup greek yogurt + cherries, apples and banana slices on top + 1 slice bakery bread (nuts, raisins inside) + Smucker natural PB (A good smear) + water and coffee. 

Tempeh stir-fry with Basmati rice

There's food inspiration everywhere and depending on your creativity in the kitchen, the possibilities are endless.

I recently received my first every wok from my brother and his new wife and I couldn't wait to put it to good use.

When I was reading a recent issue of Nutrition Action Healthletter, I came across this page on stir-fry recipes.

 

Instant Trimarni Motivation!!

 

One of my favorite proteins in my plant strong diet is Tempeh. Actually, Karel is the one that turned me to LOVE tempeh after he had a wrap from Nathttp://nativesunjax.com/ with Tempeh inside of it.

I am a big fan of soy (in it's whole form) because it is a complete protein and contains all essential amino acids. So, not only is this ancient fermented soybean food great for my health but tempeh is also protein packed (20g per 4 ounce serving) which makes for a great fuel in my active lifestyle.

 

 

With the following ingredients in my kitchen, it was time to get to work with my wok and make something beautiful for my belly.

 

Rice Vinegar
Olive Oil
Paprika
Iodized salt
Edamame
Zuchini
Onions (white)
White beans
Tempeh
Sweet peppers (yellow, orange, red)
Almonds
Basmati rice (cooked)
Parmesean

 

 

 

Heat your wok to low heat and add 1 tbsp olive oil.
Add:
Edamame
Zuchini (chopped)
Onions (white) - chopped
White beans (rinsed and drained)
Tempeh (chopped, 4 ounces or 1/2 package per person)
Sweet peppers (yellow, orange, red) - chopped

 

 

Stir occasionally and add additional oil and a splash of water to prevent overbrowning or sticking. Season with paprika, a pinch of salt and any other seasonings.

After veggies begin to soften, add 2-3 capfuls rice vinegar and stir.

 

After 15-20 minutes of letting veggies and tempeh cook, add a small handful chopped almonds and give it a final stir.

 

In a shallow bowl, spoon a few ladels full of veggie mixture and top with  1/2 - 1 cup basmatic rice (or your choice of rice/whole grains - or you can use any type of small cooked potato, chopped). Then mix together.

 

Top with Parmesean cheese and yum your way through your meal.

 

 

And in other yummy news....

 

My recent find at the Bartram Farmers Market....oh my yumminess. The BEST bread I have ever had.

 

A little about the baker from Boutique Du Pain:

"Nana (Chef/Baker) is a graduate of the French Culinary Institute (NYC) and has a worked

 

for Dean and Deluca (the beloved retailer known for its curated selection of artisanally

 

made gourmet products) in NYC. With her knowledge and expertise, she brings to your

 

table breads that are simply irresistible and wholesome."

And her breads:

Boutique Du Pain gives you the opportunity to enjoy a great selection of breads

 preservative-free and additive-free. All Breads are rustic, flavorful and artisanally made

 

from start to finish with French technique.

 

Whole Wheat Sandwich Loaf, White Sandwich Loaf, Bagels, Baguettes, Old Fashioned

 

French Sourdough, Ciabatta, Challah, Brioche, Donuts, Oatmeal Blueberry Walnut

 

 

Also - if you are local in the Jacksonville area, check out Mina's Bakery and her holiday special. There's nothing we love more than our yearly shippment of Czech cookies from Karel's mom in December, but now everyone in our area can enjoy the many traditional types of European cookies.

 

50 homemade European cookies for $20!!!

To order: 904-463-3752

 

 

 

2 weeks post IM KONA (recipes and pics)

Wow - I can't believe it's been two weeks since IM KONA.

After a few days, the aches, burns and chaffing subsided and that was a sign that I was officially in my off-season...and  I'm totally enjoying every day of it! Three full weeks of no weight bearing activity (ex. no running, plyometrics, etc.), no workout structure and no alarms. There's plenty of time to catch up on house chores, be super creative in the kitchen, take longer walks with Campy and just give a little TLC for my awesome body for what it allowed me to do this summer. And to rest up for a very exciting season of destination races: St. Croix 70.3 (May), IM Austria (June), IMWI (July). There's a lot of work to do in the off season after my recovery period and I am really excited to set new goals and to enjoy another exciting year with my healthy body.

Just to recap the past few weeks, there have been no post-race blues, no guilty feelings about no structured activity (typically 30-60 min of working out a day - swim, elliptical, walking, core/hip work. I've only biked once on my road bike) and a lot of transitions with Trimarni Coaching and Nutrition. There will be many exciting announcements to come but in the mean time I have been working on new services, camps/clinics, discussing coaching with potential athletes (love working with athletes who love hard work and dreaming big!) and Karel now offering Retul fitting and his pre-race "valet" bike tune-up service (IMFL is around the corner and there are many bikes in Jax that are now faster thanks to Karel working his magic on them).

And to summarize the past two weeks in pictures, I must say that my life post Triathlon season doesn't look much different than the training for two Ironmans over the past 22 weeks. Triathlons are my lifestyle, not my life. I will never stop eating for health as I know the same foods that help reduce risk for disease also help to fuel my active lifestyle. 

Can't beat this fall weather! I love my Campy walks!

What a stud - IRON DOGGY!

Sauteed kale with olive oil, tossed in a skillet with a stir fry of corn, cooked quinoa, mushrooms and onions - topped with asiago cheese. Side of cottage cheese (Daisy Brand 2%) and pineapples.

Road bike spin followed by a shop at the farmers market. Not a bad problem to have a bag overflowing with seasonal fruits and veggies. 

Putting my farmers market finds to good use - rye bread with scrambled eggs and fresh strawberries and a side of sauteed kale, onions, garlic, red peppers. 

Thin roasted, crunchy potatoes (425 degrees, slice thin and toss in olive oil and season with salt/pepper and bake for 25-30 minutes or until golden brown) and a stir fry of quinoa, peas, tofu, tomatoes, chickpeas and mushrooms. 

Working at Baptist Medical Center South - I always leave with a better appreciation of my health and feeling so incredibly thankful that my body allows me to do what I choose to do with it. I also learn something new every time I see patient. Luckily, the day I worked last week wasn't filled with Cancer patients. Those days are always hard on my heart. 

Trimarni stew - broccoli, chickpeas, black beans, tofuy, garlic, onions, peppers, quinoa (or brown rice) + marinara sauce (about 1/2 - 1 cup) + water to meet consistency needs. Cook covered on low heat for 1 hour and plan for leftovers (they will taste great the next day).

Karel's Czech inspired egg salad - dill pickles, tomatoes, leeks, green pepper, eggs (hardboiled) and greek yogurt (0% Fage) on a bed of mixed greens. 

I spoke at 1st Place Sports as part of a panel of experts to a group of half marathon and marathon runners. My talk was on pre and during sport nutrition for training and racing. I gave away a lot of my special tips and suggestions and had lots of props. 

What a perfect combo for a snack (or pre dinner munchies) - cucumbers and feta cheese

Oh - SURPRISE! I got a new bike - thank you Karel!! 

.......Which means Trimarni and her one of a kind, custom paint job, is for sale! Email me if you are interested in the price and specs on the bike (Karel has kept this bike maintained since I got her with tune-ups at least every 2 weeks). 

And now - happy times are ahead. This weekend - Campy is taking his first trip to Miarmi for Miami 70.3 to watch Karel race and to cheer on all the amazing athletes (like Trimarni athlete Caitlin from Healthy Tipping Point) who is doing her first ever half Ironman!

After 12 weeks of working together - coach and athlete are reunited at last!

That bike (and the legs behind it) have the need for speed! 

I love making memories with these two!


Happy 5 year anniversary (10/26/08) Karel!! I can't wait to keep making memories with you (and Campy)

What a lucky doggy!

Great times in Miami! Can't wait for race day tomorrow!