Private training camp/weekend recap - stretching the comfort zone

I remember when I was in graduate school, working towards my Master's in Exercise Physiology, and I just loved studying the information that I already knew. In other words, if there was a topic that I understood really well, I would often find myself re-reading it or testing myself over and over again because it made me feel confident that I really understood the information. But then when it came to topics that were difficult and unfamiliar, I would often find myself pushing those aside so that I could go back to reading what I already knew.

Does this sound familiar?

It's very normal for athletes to enjoy doing what is easy and familiar. This is often referred to a comfort zone. If something is unnatural or scary, it is not welcomed and typically, it's not as fun as what is well-known and comfortable.

Whether it's a fear of the unknown, worries of messing up, concerns of making mistakes or fear of trying something new, staying within the comfort zone is an obstacle that keeps many athletes from reaching their full potential. Similar to my enjoyment of studying what I already know, I eventually had to force myself to step outside of my comfort zone to learn new information ....and this is where the growth happens.

If you keep doing the same things over and over, you can expect the same results. 

Although it's never easy or comfortable to stretch a comfort zone, if you don't step outside, you will never discover new things about yourself that you never knew existed.

In an attempt to stretch your comfort zone, you may find yourself stepping too far outside, which then creates unnecessary anxiety. The optimal zone of stretching the comfort zone is to discover a place where you are just slightly uncomfortable but you can still perform well and be productive with learning new skills. 

"In any given moment we have two options: to step forward into growth or to step back into safety." -Abraham Maslow 

The cool thing about a comfort zone is that it is always moving. There's a good chance that you are doing something now with your body that was once uncomfortable, scary or unfamiliar. But now you feel strong and confident with your at-one-time anxiety-provoking skill.

To grow, develop and learn as an athlete, it's important to always put yourself into a place where you are slightly uncomfortable. To reach your goals, it's important to always find new ways to challenge yourself to a new slightly new level of discomfort. Success is not limited to the athlete who is genetically gifted but instead, the athlete who is on a constant pursuit to push outside of the comfort zone. 

From Friday until Sunday late morning, we spent our time with Trimarni athlete Adam Granoff (who also happens to host the Intelligent Racer Podcast - highly recommend listening to this great podcast) for his private training camp here in Greenville, SC.

Adam is currently training for IM 70.3 Syracuse and Ironman Lake Placid after completing Ironman 70.3 St. George. Adam is on a constant pursuit of self-improvement and that is why he wanted to stretch his comfort zone with us for over 10 hours of training in 2.5 days.

Adam worked hard for every workout and he learned a lot. We made sure to address his strengths to build his confidence and to help him work through bad habits as he continued to improve his swim-bike-run skills. It was a productive, educational and challenging 2.5 days of training but we could not be more pleased with what we were able to accomplish in such a short amount of time.

Friday: 
AM
2.5 hour skill focused ride working on managing variable terrain
20- minute hilly brick run

PM:
1 hour skill focused swim w/ race simulation efforts and sighting

Saturday: 
AM
4.5 hour ride, including a climb up (and down) Caesar's Head mountain
15 min brick run on the Swamp Rabbit Trail

PM
RETUL bike fit
Pizza dinner in downtown Greenville

(So great to be joined with Veronica of Veronica's Health Crunch for dinner)

Sunday
AM
1:10 hr easy spin on the swamp rabbit trail
~90 minute long run, finishing with hill sprints

Get the most out of your race day performance

Race day. 

This is what you train for!
So why do you often feel so disappointed with your race day performance(s)? 

Rarely will race day provide the perfect conditions for a PR performance.
It's likely that you won't feel "fresh" legs all day long.

Understanding that there will be obstacles and really dark/low moments on race day, it's important to approach race day with a positive can-do attitude that race day is all about performing with your body.

When was the last time you said to yourself "Body, let's see what we can do today!" with no expectations or assumptions?

With a good mindset, and accepting the reality that racing will not be easy, it's important to deliver yourself to the finish line knowing that you gave your absolute best. What more can you ask for by your body? 

Here are a few of my tips to help you get the most out of your race day performance so that you can feel proud of your race day performance. 

1. Race day is not a test of your athletic merit/worthiness but instead, an opportunity to celebrate your hard work. Race day is the reward of all your training! Whether you were able to dedicate 100% to your training throughout the entire season or you experienced a setback, injury, sickness, life event or other obstacle that detoured you from consistent training, race day gives you an opportunity to race. Regardless of your current fitness status, race to your full capabilities at this point in your life. Knowing that there will always be another race, do not let one race define you as an athlete.
   
2. Remove any unwanted pressure that may prevent you from rising to your potential on race day. Remove pressure that you need to prove something to your spouse/family and certainly don’t feel that you need to validate that your coaching was worth it by putting together the perfect race. Race for you!
   
3. Don't change the formula. Losing weight, training more/harder or suddenly changing coaches is not how you get better overnight. Remind yourself that you are constantly evolving as an athlete, which means your development occurs over time. Many times, patience is the only key that unlocks great future race day performances.
   
4. Don't stress what is out of your control. Trust yourself and do what has worked in training and in past races. Every race, you bring experience.  You can control your pacing, how you react to situations, your nutrition and your attitude.
   
5. Enjoy race day! Sure, race day is tough but you have to love what you are doing. Find joy in exploring your boundaries, being very uncomfortable and stretching your limits.
   
6. Do not attach your race day goals to a time or place. Racing requires you to take care of yourself from start to finish. You can't predict the future. Accept the challenge and be proud of what you accomplish at the finish - regardless of the results. Focus on the process and the outcome will take care of itself.
   
7. Never overestimate the competition and underestimate yourself. Race day will teach you that you are capable of so much more than you ever thought was possible by your mind and body.
   
8. Invest yourself into your race day performance and then move on. So you had a bad race, oh well. Time to move on. So you had a great race - yippee! Savor the moment! Always make sure to learn from your mistakes and bottle up those amazing race performances to build motivation and confidence for your upcoming training. Workouts do not define you as a person and neither does race day. Remember - this is your hobby, it should be fun and memorable. 

 Stay passionate about your sport, never stop having fun, be courageous and brave, take risks and inspire others. 

Starting a bucket list

Time on Earth is precious and short. Are you focused on experiencing all that you hope to accomplish during your lifetime? 

I often find myself crossing things off my "in-my-head" bucket list but I have never taken the time to write down all that I want to do before I can no longer do them. Now that I am one year older at 35 years old, I thought that it would be a good time to make a list of all the things I've always wanted to do but haven't gotten around to them yet. Now that I am forcing myself to write things down, it's a bit more difficult than I thought it would be to write my bucket list! 

A few tips for writing your own bucket list: 

• There are no rules. Write down what you really want to do without worry, fear or uncertainty.
• Write down what immediately comes into your head. 
• Start small and keep adding to your list.
• Use a bucket list website for inspiration. 
• Keep your mind open for new ideas. 
• Don't limit yourself to just big, scary, possibly unreachable items. Include "everyday" goals that will make those bigger bucket list items feel more satisfying and memorable. 
• Find meaning in each one of your bucket list goals.
• When all else fails, think of what you would want to do if you only had one more day to live. 

When you have goals, hopes, plans and aspirations, your life becomes much more meaningful and purposeful. To cross off the items on your bucket list, you need to be driven, focused and passionate - and perhaps a bit lucky, adventurous and open-minded.

Above all, a bucket list helps you turn your life priorities into achievable goals that will make your life better. 

OK, so here it goes. My first ever written bucket list. 

1. Write a nutrition book. 
2. Make enough money to live comfortably so that I can donate money to those in need (ex. animals). 
3. Rescue an older dog.
4. Live in a cabin/house by a lake in the mountains. 
5. Fly first class overseas with a flat-bed seat. 
6. Go on a safari in Africa. 
7. Swim with dolphins in their natural habitat. 
8. Race Ironman Lanzorote. 
9. Race triathlon Alpe d'Huez. 
10. Break 10 hours in an Ironman. 
11. Win an Ironman (amateur female). 
12. Meet Ellen DeGeneres. 
13. Grow 50% of more of my daily produce intake. 
14. See Karel place on the podium at Kona or win overall male amateur in an Ironman. 
15. Be a guide to a visually impaired athlete in a triathlon. 
16. Live a few months in Europe. 
17. Bring Karel's mom to the US to stay with us for 1+ month. 
18. Swim in the dead sea. 
19. Visit the Blue Lagoon Geothermal Spa. 
20. Swim in the swimming pool at San Alfonso del Mar. 
21. Be a keynote speaker at a conference/event. 
22. Go whale watching. 
23. See the Amazon rainforest. 
24. Be mortgage-free. 
25. Have my own at-home lap swimming pool. 
26. Watch the Giro d'Italia with Karel (while cycling from stage to stage). 
27. Run a 50K trail race. 

35 facts to celebrate my 35th Birthday!!!

1. I was born in Lexington, KY. 
2. I went to a Montessori school through 3rd grade. I went to an arts school from 4th - 8th grade and "majored" in piano. 
3. My mom grew up as an Orthodox Jew. I had a Bat Mitzvah when I turned 13. I don't practice Judaism but it's a big part of our family history. My dad converted to Judaism after he married my mom. 
4. I played piano until I graduated from high school. I competed in many competitions and concerts and was a very accomplished pianist. 
5. I was a very creative child/teenager. I loved to draw and express myself through my clothing and hair styles. I also enjoyed singing and dancing. When I was young, I had my hair professionally dyed blonde. I immediately hated it! Since then, I have never colored my hair. 
6. I am a visual learner. I remember information better by seeing it versus reading it.
7. I have 11 ear piercings and I did 3 of them by myself in high school. I got my belly button pierced when I turned 16. I had my tongue pierced only during my freshman year of college (my parents were not happy about that one!). 
8. I have one tattoo - the Ironman M dot. I got it done 2 weeks after I did my first Ironman in 2006. When the time comes for my beloved dog, Campy, to go to doggy heaven, I will change the tattoo to remind me of him and my other love of cycling (which is thanks to Karel). 
9. I went away to college my freshman year to IUP (Indiana University of Pennsylvania) for swimming (Division II). I felt like it was too much swimming and not enough learning so I transferred to my hometown university, Transylvania, for the rest of my college career. Transy provided me with a great liberal arts education and helped me discover my passions of speaking and writing. My favorite speaking events are live TV segments and group talks. 
10. When I was young, I wanted to be a Marine Biologist when I grew up. Then I wanted to be a doctor. Then a Strength and Conditioning Coach. I went to Graduate school in FL at FAU (Davie campus) and earned my M.S. in Exercise Physiology. I then realized that I wanted to do something with triathlon and nutrition. 
11. I was diagnosed with two extra cervical ribs in high school after having serious back issues while swimming. 
12. I tried out for track, volleyball and diving when I was in high school. I never made it on to a team. My heart was always into swimming. I started swimming when I was 10 years old. My first swim meet event was the 50 yard butterfly. I swam competitively from age 10 until 22. I swam all four years of college. My specialty strokes were 200 fly, 100 breast and 200 IM. I placed 5th in the 100 breast stroke at Nationals my Sophomore year (NAIA). I got burnt out from swimming during my Junior year of college. I joined the cross country team in the fall (while still swimming on the team). I really enjoyed off-road running but I hated being away from my swimming teammates. 
13. I am a sensitive person and care a lot about the feelings of other people. I don't like it when people are upset and I don't like mean people. I've always been told I am "too nice" and I never stop smiling. I am a very passionate person and when I like something, I don't second guess my decisions and I always give 100% to whatever I do. 
14. After finishing up a season on the cross country team and enjoying my new sport of running, I decided to do a sprint triathlon in the summer of 2003 before my senior year of college. My dad went with me to cheer me on. I received a hybrid Giant bike a week before the triathlon for my birthday. I won my age group (but I was the only one in it). The next summer, I did an Olympic distance triathlon and during graduate school, after training for my first marathon, I got into triathlon training more seriously in 2005. 
15. I have never broken a bone or had a stress fracture. The last time I was sick was in 2007. I have never worn glasses or braces. 
16. I wrote in a journal, every night, for over 10 years. 
17. I collected Grover items (from Sesame Street) while growing up. I was more into stuffed animals than dolls. 
18. I became a vegetarian when I was 10 for animal reasons. I am not sure exactly what made me decide to give up meat one day at school. I have always loved animals. We have a dog, two cats (Madison is 9 and Smudla is 14) and a tank full of African Cichlid fish. If we didn't travel so much, I would have lots more rescue animals. 
19. I met Karel on a blind date - which was a group ride in the Palm Harbor, Fl area. I stood him up for a few weeks before I met him because I was afraid to do the group ride. We met on my birthday in 2006. A few months later, we traveled to Lake Tahoe for a training trip and I realized that he was the one for me. At IMFL in November 2006, I told him I loved him for the first time as I was running the last few miles of the IM. We got engaged on Karel's birthday (2007) and married in October 2008. 
20. Karel and I got engaged at a Kobe Japanese Steakhouse in Clearwater, Florida in front of a small group of our cycling friends. The entire restaurant clapped for us after I said yes. Although we moved to Jacksonville, FL in 2008, we got married in October in the Dunedin area (Honeymoon island on the beach - morning wedding) because all of our friends lived in Clearwater. 
21. My dad passed away 3 years ago on May 28th, 2014 from stage IV spine cancer. He passed away 10 months after he was diagnosed. My dad was never sick and he ran 3 miles every day for over 15 years. We were very close. He was a very successful optometrist. 
22. I was a lifeguard in high school and then pool manager. I have been CPR certified since 1994. I taught spin classes, aerobic classes and water aerobics when I was in high school. 
23. I moved in with my parents when I finished graduate school in Dec 2005 because I had no money. They had just moved to New Port Richey, FL for my dad's new job as the chief optometrist of a VA clinic. 
24. I don't like to wear make-up. I feel most comfortable when I am working out. I get my hair cut at Great Clips. 
25. My brother (2 years younger than me) Aaron Rakes, was the 2007 NCAA High Bar Champion. He had a full ride scholarship to the University of Michigan. He and his wife Dana are expecting their second child (a boy) in a few weeks. Baby Jack is 1.5 years old. They live in Pittsburgh, PA. My brother works for Ernst and Young. He has his Masters in Business from Carnegie Mellon. 
26. I went to Japan for a student exchange program in 8th grade. I went to the Philippines during the last 2 weeks of my Senior year of college for a work service project. I had no electricity or running water during my trip to the Philippines and I took bucket showers and went to the bathroom in a hole in the ground. This trip changed my life. 
27. I found/rescued a small Chihuahua behind our apartment complex in Jacksonville, FL in 2006. A few days later, we found his owner. A week later, we adopted Campy (previously named Sparky) from a foster family in Amelia Island, FL. We got Campy just a few weeks before we got married. Campy follows me around wherever I go, he has slept in bed with us since the first day we brought him home (under the covers) and he is very protective of me. Campy started to get seizures in the summer of 2015. He is now controlled with Phenobarbital (morning and night).  
28. I like to live every day to the fullest. Anytime I feel like life is rushing by, I try to slow it down. 
29. My mom lives 1 mile away from us. Her favorite hobby/activity is hiking. My mom and my dad were married for almost 37 years. My dad was 9 years older than my mom - they met at Indiana University. He was a teacher (optics and pharmacology) and she was there as a student. 
30. My favorite color is pink. But during my grunge phase in middle school, my favorite color was black. 
31. I had long hair throughout middle school - it was down to my butt. My hair is thick and wavy so it would take me over 15 minutes to dry! 
32. I played t-ball on an all boys team when I was 7/8 years old. I was a tomboy for much of my childhood and I wanted to always prove that girls could do anything that boys can do. 
33. I spent a lot of my extra time in school (4-8th grade) helping out with the special needs students. 
34. I love my sleep. I get ~8 hours of sleep every night. I thank my body every day. I also love to laugh and smile. 
35. I started my own business in Jan 2012 after receiving my RD credential. This was a long time dream of mine that required a lot of hard work, energy, time and money but it was all worth it! My dad would be so proud. I now get to work with Karel and we have the most rewarding job of helping athletes reach personal health, athletic and nutrition goals. And, Karel and I get to spend every day training, working and living together. 

2017 Trimarni Greenville Skills Camp wrap-up

Well, that's a wrap! With our first Greenville skills camp behind us, we wanted to take an opportunity to share with you the highlights of the camp. 

Day 1 swim skills:
We met our eight campers at Furman University (Physical Activities Center - PAC) outside the building and then proceeding inside to a large classroom for a meet and greet, followed by a 90-minute discussion on swimming. We designed this skills camp to be a small, intimate and personalized camp to ensure that every camper was able to get one on one attention with lots of opportunities for questions.

Swimming topics discussed included:

• Pool versus open water swimming 
• Importance of body posture, alignment and propulsion as an open water swimmer
• Framework of an effective swim workout
• Tips to improve swimming as a triathlete and common swimming mistakes by triathletes
• Detailed discussion of the phases of a swim stroke - catch, pull, exit, recovery
• How to breath when swimming
• Discussion of pool toys and importance of swimming with toys versus swimming with drills - ankle strap, fins, buoy, snorkel, fins
• Open water tips 

After the discussion, it was time for our campers to get into the water for a 90-minute skill focused swim, followed by a "main set" to put all the skills to good use.

Here are some pictures from our first skills session, taken by Joey, who was our support throughout camp.

Day 1: Run skills
Following our swim skills session, it was time to head down the road to Poinsett Park for a run skills session. We had our campers get warmed up with a 1/2 mile EZ jog. We then started our run skills discussion on the following topics:

• Posture and form
• How to reduce risk for injury in running
• How to improve running efficiency
• Tips for food form running
• Running drills
• Busting some running myths: Shoe types, running styles, strength, stride rate/length
• Up and downhill running tips

After our run skills session, we gave our athletes a workout to put everything together. 

Here are some pictures from our run skills session. 

Day 1 Bike skills: After a 2 hour break for food/recovery, it was time for our last session of the day - which was the one I was most looking forward to as I know how much triathletes need to work on bike handling skills. 

Karel did a phenomenal job working with our athletes on their bike handling skills and we had a variety of drills to practice in a safe parking lot at Trailblazer park. 

Knowing that many triathletes are afraid on the bike, and tend to spend a lot of emotional energy while riding, we spent a full hour working on bike handling skills so that our campers could ride more relaxed and confident on two wheels. 

A few reasons why triathletes should work on bike skills: 

• To feel safe and confident on all types of terrain and conditions 
• To ride comfortably around other riders
• To be able to to safely pass other people and dodge obstacles in the road 
• To improve safety and safety of those around you. 

Many crashes can be avoided with experience, skills and mental preparation. 

After helping our athletes learn how to sit properly on the bike while learning how to stay relaxed, it was time to work on some drills! 

• Practice changing gears while riding – small ring to big ring, etc.
• Anticipate stopping quickly and unclipping quickly. 
• Hand skills – right turn, left turn, slowing/stopping, signal something on the road, grabbing bottles, rotating bottles
• Look behind you and keep the bike in a straight line
• U-turns – left, right
• Figure 8’s
• Standing up

After our drill session, it was time to take the bike riding to real conditions. We all rode 5 miles down the road to a safe and quiet location with a steep hill to practice climbing and descending. 

Here are some pictures from our bike skills session:

And what camp would be complete without a pic with Mr. Llama!

Day 2: For our second day of camp, we all met at Hotel Domestique for a 2.5 hour ride followed by a 20-minute run.

Karel first discussed a few terrain management tips for riding on the hills as well as why we want to learn how to stretch our available cadence to help ride more efficiently (rather than shifting to the smallest gear to "save your legs"). To apply this information, Karel gave the group a main set that we could ride with our campers to help with some one on one work.
We all rode together to the base of the Watershed and performed the main set on the watershed (up for each interval and then down for recovery)

MS 3x's:
9 minutes Z2 as 3 minutes 75rpm, 3 minutes 65 rpm, 3 minutes 55 rpm.
Then ride back down for recovery

6 minutes Z2/3 as 55-65rpm

Then ride back down for recovery

4 minutes Z3 as 45-55rpm

After the ride, we all rode back to the hotel for a quick transition to the run. We had our campers run a 20-minute hilly run to show them that even though they did a lot of mechanical work on the bike, they saved their cardio system for the run. Everyone did amazingly well and gave 100% for the entire 3 hour brick. 

Day 2 nutrition/training talk: 

After a few hours of recovery, we all met downtown Greenville for a 2-hour Q&A talk at Falls Park before dinner at Trio Brick Oven. This was a great opportunity for our campers to ask us questions and to talk about the application of sport nutrition for triathletes. Our campers asked great questions!

Day 3: Transition work
It's very common that triathletes put a lot of time into training but neglect the importance of having a plan and practicing the plan for a quick, effective and smooth transition. Because transitions can cause a lot of anxiety, stress and time, we want to practice transitions and to think of them as "free" time in your overall triathlon time. In other words, you don't have to be fit and trained to have a quick transition.

We gave our campers a few transition tips and then for their final workout, they had several opportunities to practice transitions.

We started with a run around a cement track, followed by transitioning to the bike. We set up a little course which included a mount line, a 2 mile bike course (with a descend and hill on this bike loop) and a run course that led to the track. Our campers had to set up their gear similar to a race and we even had a transition rack for them to practice their entire transition.

Our campers did a total of 8 transitions (run, bike, run, bike, run, bike, run, bike, run). Of course, knowing that transitions are never smooth, we made sure that "stuff" happened to our campers in transition - like another cyclist getting in your way on the mount line or your helmet getting knocked off your bike and one of your  shoes moving to another athlete's transition area. We made sure to think of all transition scenarios so that our campers could practice, practice, practice to build confidence for race day. 

What a successful camp! We could not be more proud of our campers who invested a lot to improve swim/bike/run skills. We overloaded their heads with information and they had a lot of one on one help. We have no doubt that our campers built a lot of confidence from camp and will feel more prepared for upcoming training and racing. 

And to finish off camp - awards for all of the campers!

What an inspiring group of athletes! Best of luck this season! 

We would also like to give a big thank you to the Trimarni sponsors and affiliates who continue to support the Trimarni team and camps:

-Run In - for helping us with all of our running needs
-New Wave Swim Buoy - for keeping us safe and seen in the open water
-Mg12 - for helping our muscles stay relaxed
-Clif Bar - for quality ingredients in quality sport nutrition
-Cheribundi - for providing a safe, natural and delicious way to reduce inflammation
-Veronica's Health Crunch - for the most delicious hand made crunch - ever!
-Infinit - for customizable sport nutrition
-Levelen - for helping us optimize our hydration needs through sweat testing
-Hot Shot - for keeping Karel cramp-free!
-Solestar - for maximum stability, better power transmission
-Boco Gear - for helping us race in style
-Canari - for the most comfortable, functional and stylish gear

-Xterra - for the fastest wetsuit ever (so fast, Karel is now beating me in the swim!)
-Alto cycling - for enginnering the fastest race wheels
-Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
-Salem Anesthesia - for your Trimarni support

The 2017 Trimarni Triathlon Skills Camp is finally here!

When I started the sport of triathlon back in 2006, I was extremely dedicated to training my body to prepare for the sports of swimming, biking and running. I was obsessed with accomplishing specific workouts, at a certain pace/speed, while tracking my progress through completed distance/time. If I was swimming, biking or running faster than before, I thought I was improving. If I could cover more distance than a previous workout, I thought I was improving. With improvements, I thought I was becoming a "better" triathlete.

Eventually, I realized that this was a false sense of security of my athletic worthiness. While I did improve my fitness, it was only a matter of time before I found myself injured. My body was struggling. But like many athletes, when I was able to train again, I kept doing the same things over and over, hoping for a different result.

Although triathlon success continued to come my way through hard work and determination, I felt like I was always working so much harder than I should be working. While my work ethic and motivation was high, I never felt like I was making those big performance improvements to match my big dedication to training.

Something was missing. 

When we moved from Jacksonville, FL to Greenville, SC in May 2014, I found myself training on a very  new terrain. The terrain was challenging. Very challenging. At times, it scared me. I would often tell Karel "there's no way I can train here!"

With Ironman Austria and Ironman Wisconsin on my race schedule during the summer of 2014, I knew I had to face my fears and get outside and train. It was noticeable to me that my body was getting stronger and more resilient due to the new training stressors (hills), but I had no idea that with every workout, I was forced to improve my skills - whether I liked it or not. For the first time ever, I was focusing more on form, skills and perceived effort (and safety) than miles, pace, heart rate and power. I wasn't able to "zone out" and just bike or run but instead, I had to constantly stay present in what I was doing with my body. With every hill, turn and bump in the road, I finally understood the importance of having great biking and running skills to help me perform to my true athletic capabilities. 

Needless to say, when I went to Ironman Austria, I shocked myself with a huge Ironman PR - without changing my training, I was riding stronger than ever. Twelve weeks later, I went on to qualify for Kona (with Karel) at Ironman Wisconsin. With it being my second time racing on the IMWI course, I felt SO much more prepared for the challenging bike terrain, not to mention feeling more resilient on the run.

It was evident that improving my skills was the key to unlocking some untapped fitness in my body!

Without a doubt, moving near the mountains has been the missing link to my training. It's also made training SO much more fun. As you probably know, I absolutely love training in Greenville, SC. Although I am racing faster, stronger and smarter than ever before, I contribute so much of my physical improvements to improving my swim/bike/run skills.

I have the skills to swim better in open water thanks to lake swimming.
I have the skills to bike better thanks to our rolling hills, steep mountains, punchy climbs, bumpy roads, sharp turns and fast descends.
I have the skills to run better thanks to lots of hills to climb and to descend on.

Although I was forced to improve my skills so that I could train safe, happy and effectively in my new training environment, I knew that if Karel and I could bring other triathletes to our triathlon playground, they could also have the chance to embrace fears and to build confidence in order to perform better in training and on race day. Above all, improved skills brings more enjoyment for the sport of triathlon.

This was a long time coming but we are so excited that finally, we have our first skills camp here in Greenville, SC. Starting tomorrow, for 2.5 days, we will provide our campers with a lot of information, education and hands-on work to make triathlon training/racing more productive, effective, safe and fun.

Rice - An ideal carbohydrate for athletes

For almost half the world population, rice is a staple food.
But for much of the US population, rice is seen as a "bad" carbohydrate

There are many varieties of rice but what they all have in common is that they contain carbohydrates, protein, trace amounts of fat and sodium and are gluten free. 

Compared to white rice, brown rice is often viewed as the "healthy" rice. Whereas white rice appears to be nutritionally inferior to brown rice because it is a refined grain (bran and germ are removed during the milling process which removes B vitamins, iron and fiber), white rice is typically enriched with iron and B vitamins. Unlike brown rice, containing 3.5g of fiber per cup (cooked), white rice has less than 1 gram fiber. The noticeable difference between brown and white rice is that brown rice is a whole grain (the bran and germ are retained, which means it offers a good source of antioxidants, vitamin E and fiber). 

But having said this, athletes should recognize that fiber is often the culprit of many GI issues during training and racing. Thus GI-distress susceptible athletes are encouraged to reduce fiber (and fat) in the 24-72 hours before a race to minimize the residue in the gut. While 3.5g of fiber may not appear to be a lot of fiber, some athletes are more sensitive to fiber than others. Considering that white rice can be eaten alone or mixed with honey, syrup, eggs or even peanut butter to make for a great meal or snack - in training and or before a race - many athletes rely on rice as it is a cheap, easy to find, easy to prepare and easy to digest carbohydrate source. 

Although the lower fiber rice options are ideal before/after training/racing, let's not stop at white rice and brown rice. There are many varieties of rice that are great in the daily diet of athletes. Understanding that rice is often consumed with other nutrient dense foods, like fruits, vegetables, legumes (beans and peas), nuts, seeds, lean meats, poultry and seafood, I encourage you to include this low cost, versatile ingredient into your diet as it is easy to incorporate into any dish. I recommend to prep 2-3 rice varieties ahead of time (~2 cups cooked per person) and store in the fridge so that you have your go-to rice options available to you anytime of the week.

Tips on cooking rice

• The shape and length of the rice kernel (short, medium or long grain) determines its texture when cooked, in addition to the type to use in dishes and cuisines. 
• Long-grain, which cooks light and fluffy with the kernels separated, is often used for making pilafs, stuffing, rice salads and jambalaya. 
• Medium grain is moist and tender, commonly used for making paella and risotto. 
• Shorter grain rice is short with rounder kernels and becomes moist and "sticky", making it a great option for rice puddings, desserts and eating with chopsticks. 

Here are the suggested cooking times and water/rice ratio for rice varieties:

(source) 

Types of rice varieties

• Basmati - An aromatic long-grain rice grown in India, Bangladesh and Pakistan. Basmati comes in white or brown varieties. It has a distinct flavor and aroma and produces a tender, fluffy texture and grains do not stick together. It is often used in curries and stir-fries, but is also great for side dishes.
  
• Brown - Available in short, medium and long grain varieties, a half-cup brown rice equals one whole-grain serving. It contains more magnesium, selenium and fiber than enriched white rice and can be eaten as a breakfast cereal, used in sushi and puddings.
  
• Arborio - A medium or short grain rice with a high starch content used to make risotto. Arborio is also used for rice pudding and other desserts.
  
• Red - This whole-grain rice is rich in nutrients and high in antioxidants due to its varying hues of red color. It is available as a long-grain variety from Thailand and a medium-grain from Bhutan. It's nutty, chewy texture lends well to rice bowls, pilafs, rice salads and stuffings.
  
• Black - Also referred to as "purple" or "forbidden" rice, the dark hue of this grain is due to its high anthocyanin content. It is a whole-grain rice available in both short and long-grain varieties. The short-grain variety is often used to make sticky rice porridge and rice pudding.
  
• White - Available in short, medium and long-grain varieties, most white rice in the U.S. is enriched with thiamin, niacin, folic acid and iron. Avoid rinsing white rice before and after cooking, in order to keep the nutrients from being washed away.
  
• Jasmine - Originally from Thailand, this rice has a distinctive floral aroma and nutty flavor that pairs well with Mediterranean dishes. It cooks tender, light and fluffy and is available in both white and brown varieties. Steaming, rather than boiling, provides the best results.
  
• Wild - Despite its name, wild rice is actually not rice at all, but a semi-aquatic grass species indigenous to North America. Its long, slender, dark kernels have a nutty flavor, chewy texture and contain more protein than white and brown rice. Wild rice is often mixed with brown rice or bulgur wheat, and it pairs well with fruits, nuts, meats, poultry and fish in salads, soups, stews and pilafs. 

Information from this blog was adapted from Food and Nutrition magazine. May/June 2013 issue. Pg 16 and 17, written by Rachel Begun, Ms, RDN, CDN. 

It's time to overcome your fear of "bad" foods

We live in a very carb-phobic society. Despite their role in a healthy diet, alongside providing a great source of energy for athletes, many people feel guilty, anxious and uncomfortable around carbohydrate containing foods.

When I work with an athlete who fears carbohydrates, I often explore the dialogue that goes on in the head when carbohydrates are (about to be) consumed. Not surprising, many athletes experience similar internal dialogue such as "carbs are bad" or "carbs will make me fat" or "I feel so bloated/heavy when I eat carbs." Although the psychology of eating is quite complex, it's interesting how many athletes have a similar list of foods that are either good/allowed or bad/off-limits.

For example, in the past 12 months, have you found yourself recently consuming the following foods?

• Kombucha
• Kale
• Avocado
• Coconut oil
• Turmeric
• Bone Broth
• Bacon
• Eggs
• Butter
• Spaghetti squash
• Cauliflower rice
• Almond milk
• Almond butter
• Coconut milk

While there is nothing wrong with the above foods, these food options are very "in" right now compared to the following foods which appear on the off-limit list for many athletes: 

• Bread - any kind
• Grains - any kind
• Potatoes
• Rice
• Yogurt
• Cow's milk
• Fruit - the high sugar kind
• Corn
• Beans and legumes

There are many risks to restrictive eating as an extreme fixation on "perfect" eating can often deprive you of key nutrients. There are also psychological issues that can result from always needing to stay in control of exactly what goes inside your body and when. It takes a lot of work, energy and time to live a lifestyle where you have an off-limit food list. While some athletes need to take extra precautions to avoid certain foods for medical reasons, most athletes voluntarily restrict food that is termed "bad" because there is a strong belief that eating certain foods will make you lose control over your diet (causing overeating) or you anticipate weight gain or the inability to stop eating the food once you start.

When you fear food (ex. bad food list), eating can be an uncomfortable time as you may feel intense feelings of guilt, anxiety or shame around food (especially when eating in social settings). Whether you fear a food group like carbohydrates, a food category like desserts or certain foods like cookies or peanut butter, fear foods have become part of your life and you may find yourself struggling to meet your personal nutrition and energy needs.

Fear foods develop from many reasons but with the rise of social media interactions, blogs, tweets, websites and instagram posts, there are a lot of mixed messages about food. And an overload of information causes confusion. The more times you avoid certain foods, the longer and longer your fear food list may become - leaving you with little appetite to eat.

Understanding that there are many consequences to living a life with fear foods, such as social isolation, limited nutritional variety, lack of enjoyment in eating, obsessive thoughts and anxiety about food, risk for an eating disorder and an unhealthy relationship with food and the body, remind yourself that food should not have power over you.

The focus of overcoming your fear of bad foods is to step outside of your comfort zone. Because fear foods bring guilt, anxiety and fear into your life, it's necessary to incorporate foods into your diet that were previously off-limit until the anxiety response to a food significantly decreases. This process requires time and help so don't hesitate to reach out to a Registered Dietitian for help.

M2M Race Report - my first cancelled race

I just love writing my post race race report. It gives me an opportunity to immediately collect my post race thoughts, walk myself through the race experience and express my thoughts/feelings about my performance, so that I can look back and learn from the race.

Well, sadly there is no race report to write about M2M. 

Let me take you back a few days.

On Friday evening, we had our typical pre-race team pizza party after packet pick-up at Carolina Triathlon. For all of our Trimarni key races, we provide pizza and a course discussion/execution talk to our athletes. We sat outside and stayed relatively comfortable since the sun was setting around 6:30pm.

Although we knew there was a great chance for rain on Sunday, we provided our athletes with practical course execution information to ensure a great performance by everyone who was racing.

Earlier that day (Friday), Julie, Justine and I (a few of our out-of-towners) did a tune-up swim (~2200) followed by a 20 mile EZ spin covering the run course (13 miles + extra miles to get back home).

Happy smiles post swim workout.


About to ride the run course. 

Both days were absolutely beautiful and very, very warm. PERFECT summer training. 

On Saturday morning, Justine and I went for a 90 minute spin and covered a lot of hills while opening up our legs with a few intervals and testing out our race bike set-ups. I followed the bike with a 10 min run on the treadmill.

After a typical pre-race day of fueling, resting and getting mentally ready for our race, it was early to bed around 8:45pm for a 4:30am wake-up call.

I first woke up around 3am to pouring rain and some thunder and lightening. Then, when the alarm went off, it was raining lightly. By 5:15am, it was pouring rain again.

After loading up the car in the pouring rain, it was time to head off to the race start.

At 5:30am, we headed out to Seneca with our race gear (swim and bike - our run gear was at T2 in Traveler's Rest) and hoped for the rain to stop. While we all wanted to race, I knew that the difficulty of the bike course would make it an easy call to cancel the race in the case of bad weather. The radar did not give us hope that we would have a rain free morning but we hoped it would clear up enough to proceed with the race.

After we racked our bikes and set up our transition area (with plastic bags holding our gear), we huddled under the pavilion to stay dry as the rain slowly let up. Although any break in the rain was quickly followed by another opening of the clouds in the sky.

By 7:15am, after the final radar was checked, the race director cancelled the race due to the unsafe riding conditions. While this was a smart call at the time, due to the weather, it kinda felt like we all were trapped inside a cage, ready to explode with energy.  As the triathlon community came together to keep everyone in good spirits, Karel and I huddled with our athletes and discussed plan B.

No race, no problem. We will still train!

Since all of our run gear was at T2 (in a large plastic bag), we all drove to T2 (after a quick stop at our house to drop off bikes) for a run workout. We had our athletes run the first 6 miles of the run course. After the 1.5 mile loop around Furman, we ran back to T2 for a total of about 10 miles. We didn't give our athletes a cap on intensity and I'd say that everyone ran a bit harder than they would for a conversational run. But still, everyone was talking and laughing.  It was a great way to burn off some unused, built-up energy and to allow our athletes an opportunity to work on mental strength, as a group. While we were all so bummed to not race this weekend, running together was a great way to remind us that we all do this for fun and sometimes, things don't go as planned. Racing is unpredictable. 

Lesson learned: When you can't change a situation, change how you react to the situation. 

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As the saying goes, life is 10% what happens to you and 90% how you respond to it. For athletes, this is oh-so-true.

For the athlete who loves to plan out details, a cancelled race is something that you just can't plan for. With so many frustrations and mixed feelings, it's easy to complain about what could have been or what you would have done differently.

Hearing the news of a cancelled race can be difficult and some athletes handle it better than others. Shock, denial, pain, guilt, anger, bargaining. Yes, these are all things that happen when you are grieving but dealing with a cancelled race can bring on the same emotions. While the initial period of feeling letdown is completely normal (and you can justify your feelings of not getting to do what you trained to do with your body), you eventually have to deal with the situation and move on. Accept what happened, regardless of how emotionally attached you were to the race and take action to change your feelings. Be proud of the work that you put in and see the achievement of getting yourself to the start line as the real success.

While we all know that life isn't fair, consider all of the races that you have had a great performance when the weather was perfect or when you had a great performance and the weather was horrible. In the moment, it's easy to assume that you would have raced a certain way or the results would have been a certain way but that is what could have been. 

Would of, should have, could have......you can never predict the future. If you were able to get yourself ready for the race that was cancelled, there is a great chance that you will be able to get yourself ready for another race. There's always something to learn from these "bummer" situations. 

Perhaps a cancelled race allowed you to go through the nerves and emotions of racing without having to actually race. Or, perhaps you had a chance to work on your pre-race rituals, like eating, sleeping and warming up. Or, maybe you had the opportunity to work on patience and the what-if scenarios that may happen on race day. Or, we hope you can use the cancelled race scenario to help another athlete, friend or child overcome his/her own personal setback.

The neat thing about racing is that there is always something to learn - cancelled race or a race that you started and finished. Whenever something unfortunate happens in life, think back to the lessons that you learned from your race experiences and apply to your life events to help you cope and move on.

For example, when I was training for my first marathon, I waited to register and the race closed. So, I selected a race 4 weeks later. I ended up qualifying for the Boston Marathon at my first marathon. Maybe that 4 extra weeks helped me accumulate a few more workouts to prepare for the race. Another story features my athlete Justine (who traveled here from Delaware to race M2M) and she was suppose to do IM Maryland in 2015. The race was cancelled and postponed for 2 weeks later. She maintained a positive attitude and stayed healthy during those 2 weeks and went on to qualify for Kona. Sometimes, a cancelled race puts life into perspective. I mean, at the end of the day, it was only a race and there will always be another race. The current situation may not always be as horrible as it appears to be in the moment or right after the fact.

Regardless of how you feel immediately after the race, it's important to not get distracted from where you want to be in x-months or what you want to accomplish with your body. Sure, you may have been super attached to your race or you were looking forward to the experience of racing but a setback, like a cancelled race, should not destroy your short and long term goals. Hang in there. Life will keep moving forward and you should keep moving with it. 

Here are a few of my tips to help you move on from a bad race: Let it Go: Moving on from a bad race

Overcome the fear of failure

When things don’t go as planned, the disappointment of not fulfilling your hopes and expectations may cause you to interpret your effort as a failure.

I am not strong.
I am not fast.
I am too heavy/fat.
I am not talented.
I will never be good enough.
Everyone else is better than me.
This training is not worth it.    

In order to avoid the frustration and sadness that comes from a failed performance/effort (or setback), you may find yourself doubting your ability to improve or to make changes, so you give up.

Letting go of your fear of failure may actually help you reach your goals.

Every day you fill your mind with thoughts and that inner dialogue may falsely recognize your weaknesses. Ultimately, when you believe in your negative thoughts, you will have reason to give up. With this self-doubt, you may find yourself saying "this is too hard/it's not worth it."  

As an athlete, you can't let fear of failing get in your way.    

Fear of losing or coming in last.
Fear of not meeting time goals.
Fear of doing something for the first time.
Fear of not doing something as good as others.
Fear of social acceptance
Fear of embarrassment.
Fear of making a mistake.
Fear of pain.
Fear of taking smart risks. 

Fear of not meeting your own expectations.
Fear of the effort/work not paying off.
Fear of being judged.  
Fear of not reaching potential.
Fear of being a failure.
Fear of letting others down.
Fear of not being perfect.
Fear of not meeting personal standards/expectations.
Fear of not meeting the standards/expectations of others. 

We all have fears and it’s normal to have a fear of failing. But in life and through your athletic development, you will make mistakes. This is the best way to learn.  

Consider using the following mantras to help you overcome the fear of failure.
Select a mantra (or a few) to use before and during every workout or create your own positive saying to show yourself that your mind is just as strong as your body.    

I am brave.  

I am fearless.  

I feel the fear but I’m doing it anyway.  

I want to learn.
I don't care what other people say/think about me.

I am confident.  

I am determined.  

I will not give up, no matter what.
I will keep working until I succeed.
I accept/embrace the challenge.
I accept obstacles.
I welcome failure, it will make me stronger.  

I will find a way.  

I am highly focused on success.  

I am driven. 

I will be persistent through challenging times.  

I know my mind is just as strong as my body.
I am becoming comfortable with being uncomfortable.
I will take action without fear.
I don’t need to be perfect to experience success.
I can overcome anything that comes my way.
I am willing to make the investment to get better.  

I will not let my high expectations stop me from learning/trying.
I will not be hard on myself. 

I am allowed to make mistakes.
I am human.
I will always have fun.
I am turning into a more confident athlete.
I love to inspire others.
I am positive that I will succeed.
I can overcome any failure or setback.  
I do not lack talent or ability.
I know how to stay confident when times are tough.
I know how to stay in the moment.
I gain strength from doing things that are difficult.
I have no expectations, not low expectations.    

Welcome the opportunity to stretch your physical and mental limits as you explore your physical boundaries. When you feel pressure, rise ­up to the challenge. While you shouldn’t go out an intentionally fail by doing something that is not well planned or executed, welcome the obstacles that you need to experience when trying something for the first time. When things don't go as planned, the worst (but best thing) that can happen is that you can learn for the next time.

Above all, when you don't fear failure, you will always have the fulfillment that you tried and you will be more prepared for the next time. 

Beautycounter Sunscreen review - free lip balm with purchase!

Growing up, I was a lifeguard and a swimmer. In the summer, I spent almost all day, every day in the sun. Thankfully, I take after my dad and my skin browns and rarely burns. My brother, however, took after my mom with his light skin. His body does not like the sun. However, this doesn't mean that I don't still think about sun safety. If anything, as I age (just shy of turning 35 at the end of the month), I am more and more mindful of what I put in and on my body. 

Swimmer turned triathlete, I now race exclusively outside and much of my training is outside. Although I keep my body pretty well covered with tight fitting clothing when I train/race (yay for short sleeve tri tops and tri suits being all the rage these days!), I always consider my exposed skin and the damage that can be done to my skin by the sun when I am out training or racing.

Because of my active lifestyle, I'm always on the hunt for a sunscreen that protects my skin and is free from chemicals. While there are products out there that meet my criteria, the biggest struggle is finding one that is tolerable for sweating, isn't sticky and actually lasts for a long workout or race. 

My friend Katrine, who is a Beautycounter consultant, reached out to me regarding the sun protection line of products that she promotes (and uses on her and her two little ones). As a long time friend, I trusted her testimonial and asked her if I could try out some of the products. Of course, she did not ask me to promote the products in any way and I received no compensation to write this blog. I rarely do product reviews but when I like something, I want to share it with you! 

Since mid-April, I have been trying out the following products: 

Protect Stick Sunscreen Body
Protect All over SFP 30
Protect Stick Sunscreen Face

I used each of these products on separate occasions, but exclusively during workouts (and in St. George for the half Ironman - 5-ish hour event) so that I could really put them to the ultimate test. 

My first impression was the nice smell, which was almost taffy-smelling like. It's very refreshing and has a hint of citrus. Since I have never been fond of cream-based sunscreens for training because it feels like I am sweating through layers of cream, I first tried the stick sunscreen (for face and body). Despite the stick telling me that I needed to reapply every 2 hours, I used the stick for face and body for a few long workouts and was pleasantly surprised that I didn't feel like I was wearing any sunscreen and I didn't get any negative exposure by the sun. The stick made sunscreen application very easy with no messy hands (which is a good thing when you re about to ride your bike!). I also liked the size of the face stick, which is small and compact - perfect for traveling or keeping in your jersey or pool bag if you do need to reapply.

The broad spectrum all over lotion was quick to disappear after rubbing on my exposed body parts (arms and knees). As I mentioned above, I may not be the best tester for sunscreen as I tend to get darker, and not redder, in the summer, but I still care about protecting my skin from sun damage. I will say that I had no signs of sun damage after my long rides and even when racing in hot and dry St. George. For those with light skin (or freckles), Katrine feels you on your sun exposure concerns! But she was confident that the sunscreen works on her and her light-skinned kiddos.

If you are interested in trying out any of the Beautycounter sunscreen products, Katrine would like to offer you a free protect lip balm with any sunscreen purchase of $50 or more. This free gift is great because I know how much athletes love their lip balm!

After placing your order, please contact Katrine HERE to receive your free lip balm.
Any questions, Katrine will be happy to help you out. 

Happy Shopping!

Oh, one more thing!
For the ingredient-conscious athletes out there, Beauty Counter has The Never List which is made up of more than 1,500 questionable or harmful chemicals that are never used in their products. This includes the 1,400+ chemicals banned or restricted in personal care products by the European Union, plus additional chemicals screened by Beautycounter and found to be of concern. 

Stop trying to fit in - be YOU!

Throughout my teenage years, I always felt a bit like an outsider. Although I had a lot of friends in the "popular" crowd, I felt I was too unique to be part of any one group. I expressed my individuality through my words, actions and clothing. Although at times, I think I had my parents a bit worried with too much freedom to be myself, I don't think I would be who I am today without being the desire to be a little different. This desire to be different required a lot of self-confidence, which was certainly a work in progress through my teenage and adult years. As it relates to starting my own business at the age of 30, not giving up on a 6-year higher education journey (Master degree then RD credential), alongside maintaining great enjoyment for an active lifestyle for the past 25 years, I've constantly resisted the temptation to be normal - or in other words, I've boldly followed my dreams instead of choosing the safe and easy route. I never worried what other people were doing but instead, focused on my goals and dreams as my choices directly related to my happiness and quality of life. 

In our society, we posses a lot of behaviors, thoughts and actions that motive us to pursue group conformity. The feelings of not being included are not comfortable feelings. Beyond the uncomfortable feeling of not being accepted in a group, is the anxiety, depression and strong desire to fit in, which can many times detour a person from his/her own path of happiness, success and content. 

As it relates to training for an event, pursuing a new sport, trying out a new diet approach or making a big life decision, there's a good chance that you have made a decision or two in life because it was "the right thing to do" or because others were making similar choices. While there is nothing wrong with this approach if you pursue your nutrition, athletic and life endeavors in a positive and healthy way, it's easy to feel inadequate, incomplete or unhappy when the motivation to make a change or try something new/different, does not come from within.

For example, many triathletes pursue the Ironman distance triathlon because it seems like the next best thing to do in a triathlon journey. Same goes for joining an online group or a local club. But many times, that decision to do a(nother) Ironman is not as exciting as expected. Same goes for a new New Year diet plan that is touted to be easy, successful and life-changing. While it's true that trying something new can bring a new experience and perspective to life, your decisions in life should not be because "everyone else is doing it" and you feel the need to fit in. 

What makes someone else happy may not make you happy. And this is ok. Your personal journey is unique to you. If you always compare yourself to someone else, you may always feel inadequate, not good enough and not successful. 

Life moves fast. Life is short. It's easy to get distracted and to make decisions that are not well thought-out or are not from the heart. It's easy to pursue something on impulse because it appears as if everyone else is doing it and you need to go along with the crowd.

Consider what is most important to you in your life, right now. Who you are now and the decisions that you make now should come from within. Be proud of your choices in life and the direction that your life is heading.

With the help of social media, it's very easy to compare your life to others. There's a good chance that you compare your achievements to the better achievements someone else and consequently, feel defeated with a sense of failure.

Stop spending so much time and energy on what other people are doing or what they are thinking. Ignore the need to fit in and stop trying to be something/someone that you are not.

You are good enough.
You are smart enough.
Your body is good enough.
You are worthy enough.
You are strong.
You can be happy.
You can be successful. 

You are great at what you do. 

Become the person that you want to be. Each obstacle in your life is there for a reason. Your life is moving in the right direction. Stay confident in your decisions and stand behind your choices. Always surround yourself with supportive and loving people that allow you to live your life. 

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

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

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

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

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

Name: Laura Rellihan

Age: 35

City/State: Jacksonville, FL

Primary sport: Swimming

How many years in the sport: 25+ years

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

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

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

What keeps you training and racing in your current sport? 

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

What do you do for work?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

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

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

                                   

What are your goals for the next 5 years?

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

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

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

 
Anything else? 

Keep fighting 💪🏻for whatever you are facing!

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

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

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

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

Donate here to help Laura and her family. 

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

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                                                 Love you Laura! Keep fighting hard!!


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

How I fuel - Triathlete feature

A few months ago, I saw an email in my inbox from my contact at Triathlete Magazine. I assumed it was a request for an article so I opened it to see what topic I was asked to write about. Well, to my surprise, the email was to inform me that Triathlete magazine wanted to feature me in an article! I was shocked, surprised and honored. Although the article was just one page, I found it to be a fantastic opportunity to share my messages on how I fuel my body.

In today's society, female athletes are bombarded with unrealistic body images and misleading nutrition advice. As an athlete, you can't let these images and misinformation derail you from achieving athletic excellence in your own personal athletic journey. As an athlete and as a nutrition professional (and coach), I want to be a good role model for female athletes of all ages. As a strong, confident and healthy female athlete, I aspire to encourage other female athletes to use sport as a healthy outlet to build confidence, strength and to improve health. I feel honored that I can do amazing things with my body through the sport of triathlon but the dedication to training and to my diet does not come from a place of body image. Instead, I train and eat for health and performance.

It's no surprise that I keep my body fit and healthy through consistent training and good daily nutrition choices. And with this dedication, I am able to do amazing things with my body on race day. However, my training work ethic and enjoyment for healthy eating is not forced, obsessive or extreme. I have no rules in my diet, I use sport nutrition regularly, I eat before all workouts, I love carbohydrates, I am a 25-year vegetarian and I have a very flexible diet. I don't count my training miles or volume, I don't feel guilty if I have to modify a workout and I don't make training my life. 

While this Triathlete article is just a short snapshot of my life as an athlete, I hope that I can continue to inspire, educate and motivate female (and male) athletes, of all ages and in all sports to see value and worth in your body for it has a lot of strengths and a lot of capabilities.

I encourage you to thank your body every day for it's physical abilities.

As an athlete, you can't achieve much on race day with just an image. 

IM 70.3 St. George race report

1.2 mile swim

Marni: 30.32 (3rd AG after the swim)

Karel: 30.17 (4th AG after the swim)

After the gun went off, I quickly went into my race effort to try to swim away from my wave. My feet were a little cold to start but they quickly warmed up (as did the rest of me). I could see a few yellow caps here and there but I didn't worry about anyone too much (especially the one girl who was quickly swimming away from me) as 1.2 miles is a long way to go and I typically find myself getting stronger as the swim goes on in distance. After a few minutes, I found myself in my swimming rhythm but that quickly changed as I now had to navigate through the 15 age group waves ahead of me. I am always mindful of the less experienced swimmers so I try to make sure to not be aggressive around them. I strategically positioned myself to the outside of the buoys to swim in relatively clean water but with every buoy that I passed (to my left) I found the lake to be more and more packed. With so many athletes together, I found myself zoning out a bit, with some thoughts that I didn't want to be racing right now. But as the swim went on, I found myself getting more competitive as I was passing a lot of people in the swim. By the time the buoy turned from yellow to orange, I knew I was half way. As the water started to get a little more choppy after the 2nd/last turn buoy, I was feeling stronger than when I started. I think not being able to get in the water for a swim warm-up threw off my mental state but I was happy that by the last half of the swim, I felt better in the water. The lake got really packed when I could see the swim finish arch and combined with the chop, I had to change up my swimming rhythm with a bit faster of a cadence. I managed to stay on course really well and after I exited the water, I was ready to get on my bike.
Karel managed to have an exceptional swim and stayed right on course. Although he started 16 minutes ahead of me, he still had to swim around a few athletes in the earlier waves. Karel makes sure to swim at an 80% effort for the entire swim as that gives him the "fastest" time possible without over-exhausting himself or swimming with an inefficient stroke.
My best advice for an open water triathlon swim is to always remain calm and confident in the water. The moment you stress out, tense up or worry, it's easy to panic. You must always remember that your swim training should build fitness but it should also transfer to great open water swimming skills and strength. Also, open water is still water. Don't let the lack of lane lines and no wall induce unnecessary fears. Believe in yourself.
As I ran out of the water, I quickly zipped down my wetsuit and ran past the wetsuit strippers. Since my wetsuit comes down to mid calf, it's very easy to get off. By the time I got to my bike, I stepped out of my wetsuit, put on my helmet (didn't forget it like I did at IM 70.3 FL!) and cycling shoes, powered on my Garmin 810 and I was off. 

I ran past the mount line and toward the barricades to avoid bumping into other athletes as I got on my bike. This made for a smooth start to the bike. Now that the swim was behind me, it was time to tackle 3200 feet of elevation over 56 miles on the St. George bike course. 

56 mile bike

Marni: 2:40.43 (1st AG after the bike)

Karel: 2:27.58 (2nd AG after the bike)

With this being my first time racing on the St. George course, I knew that I would need to take some risks in order to put together a solid bike. However, after driving most of the course (and riding the rest), I had a mental image of how to best execute the course. I did not chase speed or watts and I didn't wear a HR monitor. My perceived effort would help me produce my best effort possible, on this day, to deliver myself to the run. I hit the lap button on my computer after every significant change in the terrain so that I could review my file after the race to see how well (or not well) I executed the race. Karel never races by metrics as his bike racing experience has helped him master the concept of "racing by feel". Karel's only limiter these days is his lower back (disc issue diagnosed when he was also diagnosed with a hip labral tear in May 2016, which only affects him on the bike (and not on the run).
For the first 4.5 miles out of transition, the road went up.....although there was a gentle downhill after the first long climb, this was just before our first big climb of the day. With this all occurring on chipseal pavement, it was really hard to find a rhythm - but I was prepared for this. For this first section, my speed was 15.2 mph. Knowing this was just the start of the race, I was careful to not go too hard and to waste my energy in the first few miles of the race. 

I passed a lot of athletes on the first climb and that gave me an instant boost of energy. Karel discussed with me that the long downhills would not work in my favor because of my size so I knew I would need to use my climbing strength whenever possible.
I just loved the first 7.6 miles of the course. We passed through lots of farms (with furry friends watching us) and the course was free of cars. Although the pavement was never buttery smooth, there was nothing technical or difficult in this first section. My average speed for this section was 17.5 mph so once that first climb was complete, it was time to finally settle into a rhythm. 

I made sure to drink from my sport nutrition bottles every 10 minutes and to ensure that I stayed well fueled and hydrated, I took 3-4 big chugs every 10 minutes. After I finished my first bottle, I tossed it at an aid station to free up a cage for water. The temperature started at 63 degrees after the bike but around 10 minutes later, it was in the low 70.3. As the winds picked up throughout the day, so did the temps. 

For the next 9.3 miles (21 minutes), I was flying. Speed was up, power was low and I was passing a lot of athletes. I even saw one of my athletes Jane and told her to keep up the great work as I rode on by her. With a bit of wind at our back throughout most of the ride, I made sure to focus on constant chain tension to get the most out of every pedal stroke. My speed averaged 26.1mph for this segment with a cadence of 82 rpm.

With the entire left side of the hwy closed to cars, it was so nice to feel safe on the wide open stretches of road, especially with all of the downhills. After enjoying the free speed on the flat road, it was time to start our next climb - 2.4 miles of climbing. This climb took me about 9 minutes and I averaged 15.8mph. But after that nice flat segment, my legs were awake and I felt great on the climbs. Again, I was passing a lot of athletes and I had yet to be passed by another female athlete.

After this climb, we enjoyed a fast downhill before a few punchy climbs. This course was always entertaining with no boring part as the miles went by fast. I just loved how the course was broken up into different pieces, which helped me stay focused on the present moment and not jump ahead in thoughts (like thinking about Snow Canyon).

For the next 11.4 miles, I averaged 22.7mph and clocked my fastest ever downhill speed of 48.1 mph! Weeeeee!!!!

The coolest part of the run course was seeing Alistair Brownlee running on the run course as we were biking on the other side of the road. This 2x Triathlon Olympic champion looked so effortless running up the hills of the run course. Next came Lionel Sanders and then Sebatian Kienle. So inspiring!

For the next 10 miles or so, I averaged 22.5 mph. This section was very fast as we did an out and back section after descending down Red Hills Parkway (by the white Dixie sign, which was also part of our run course). 

After making a left to head to Snow Canyon, I noticed that the winds didn't pick up as much as predicted. It almost felt like we had a little push up the Canyon. The views were just breathtaking but I made sure to stay focused on my effort so that I wouldn't destroy my legs too much before the run. I found a nice steady rhythm and it was fun to see riders in the distance as my rabbits to catch. With a cadence of 75 rpm average up the Canyon and a total elevation gain of 1093 feet, my speed was only 12.1 mph average. The climb doesn't get too pitchy until the last mile and this was also the time when it started to get a bit more windy. Luckily, we had pre-rode this part of the course so that helped mentally more than anything to know exactly where I was as it related to pacing.

I made sure to grab a water bottle at the last aid station to use for cooling. Although I didn't want any extra weight loading me down for the climb, I only had 1 bottle left on my bike (out of 3) of sport nutrition so the extra water wasn't an issue. I used this water to keep myself cool as the Canyon felt very warm. My Garmin only recorded 79 degrees but it felt a lot hotter as the sun popped out of the clouds.

After making a right hand turn out of the canyon, onto Hwy 18, it was time to make our final descend into town. For 9.5 miles (minus two punchy climbs), it was a fast descend into town. I pushed as hard as I could on the pedals, in my heaviest gear and still only managed to ride 27.2 mph. Karel averaged a little over 30 mph for this descend!

I was passed by Caroline C. who is a super strong triathlete and cyclist on the descend but I caught back up to her on the two punchy climbs. I wasn't able to stay with her on the descends so I considered it a success that I was only passed by one female on the bike. Although other females rode faster than me, I was really pleased with my effort. When I switched over my interval screen to total time, I couldn't believe that I was so close to breaking 2:40 on this bike course.

I eased up during the last 1.5 miles, especially on Diagonal street, which was the start of the run course. Although a net downhill, it was a bumpy road and I was transitioning my brain into run mode. I made sure to take a few sips of my sport drink to finish 2.5 bottles on the bike course and used some leftover water to cool my body.

As I was making my way past the first turn about, I spotted my mom. She didn't expect me so quick so I gave her a big wave. She was excited to see me. After turning right after the second round about, I eased up on the pedals and finally dismounted my bike. 

I had a quick transition to my run gear but I didn't rush out of transition. I put on my race belt w/ number, hydration belt, shoes and hat (with sunglasses on the rim) but I wanted to make sure to keep my body temp as controlled as possible before the first part of the run so I walked my way to run out until I felt like I was ready to jog. Although I was able to pee a few times on the bike, I really needed to empty my bladder so I stopped at the port-o-potty which happened to be outside of the transition area, technically it was on the run course (so my time in the potty was included in my run time and not in my transition time). Although it  felt like forever, I don't think I spent more than 2 minutes to take off my fuel belt and take on/off my one piece tri suit. It felt SO good to finally go to the bathroom (triathlete problems). 

13.1 mile run

Marni: 1.49.08 (1st AG after the run)

Karel: 1:30.13 (3rd AG after the bike)

So you may be wondering about my Garmin run watch since I haven't mentioned anything on my wrist throughout the race. Well, I planned to put on my run watch in T2 but during my descend down into town, I convinced myself that my watch would be "too heavy" on my wrist and I didn't want anything holding me down on the run. Yes, that is right - I didn't wear my watch on the run because it felt "too heavy". Plus, I knew that pace meant nothing on this course and I didn't want to be distracted by anything as I needed to direct all of my attention on taking care of myself for the next 13.1 miles. 

So for the first time in a long distance triathlon race, I did not wear a watch - and I loved it!

After running out of transition, I made sure to not run too hard. For the next 3 miles, the road went up and up and up. Although the first 1.5 miles were a gentle false flat after the hill to the round about off main street, we had a steep incline up Red Hills Parkway for almost a mile. It was great to see the female professionals finishing up their run on the downhill as it reminded me that what goes up, goes down. 

I took it very conservative on the first few miles to make sure to get a good rhythm. At this point, I was feeling very hot and by the time I got to the top of the climb, I needed to cool myself off at the aid station. I stopped to take in water and ice and then began running again. In between the aid stations, I took in my sport drink from my flask. This way, I was able to hydrate every 1/2 mile or so and fuel every mile. I only took in water/ice at the aid stations and the ice was AMAZING. The volunteers were fantastic and it was great to see all of the support on all parts of the course. 

Although I felt physically ready for the run course, for some reason my mental strength was not as strong as I would have liked it to have been. I walked through almost every aid station as I was trying to stay as cool as possible and a big part of me wished that I would have taken the risk and just ran through the aid station. While in the moment I was trying to manage, I now look back and wonder "what if". Well, I guess that's part of racing!

On the positive, I was able to pass a lot of athletes in the back half of the run and I felt strong on all of the climbs. With two out and backs on this course, it was fun to see other athletes for instant motivation. Not only did I see Karel when I was about at mile 4 (he was passed mile 9) but I saw all of my Trimarni athletes out on the run course - which was so awesome! Another positive was another race with no GI issues and no low moments on the run. Although there were faster female runners out there, I felt like I took good care of myself to put together the best race possible - but a part of me is fired up to take a bit more risks at my next half next weekend in Greenville.

The wind really picked up throughout the day, as did the heat. Although the temps never got above 85 throughout the race, it felt hot all day. I found myself having to turn around my trucker hat a few times due to the wind.

As for Karel's race, he also didn't feel too happy about this run but he put  together the best race possible without ever racing on this course before. He was able to pass a few guys throughout the run but he said it took a lot out of him to try to keep up with some faster guys on the run. Karel relied on his fuel belt and Red Bull/Coke from the aid stations and didn't have any low moments and another GI-free race for Karel (he has never had any GI issues in a half or full IM).

After cresting the last big hill, it was time to finally make my way to the finish with 3 miles of running downhill. While the first part of the downhill was steep, the last 1.5 miles was not easy as it was in straight headwind - so I felt like I was still running uphill!

With about 1/2 mile to go, I saw Karel out of the corner of my eye as I was focused on one foot in front of the other to get myself to the finish. Karel ran with me for a few steps (he was on the sidewalk) not saying anything but just cheering me on by being there.

I was SO excited to see the finish as I felt like I put together the best race possible, under the race conditions, for my first time at IM 70.3 St. George. When I crossed the finish line, I was excited to see Karel and hear his race recap and then get back out on the race course to cheer for my athletes. While waiting for our athletes to get closer to the finish, Karel, Anthony, Robb and I hung out in the food tent. I was completely exhausted but no food sounded appetizing for a while, except my Cheribundi Rebuild drink that my mom was holding on for me for after the race.

Although I was sore, I was still able to walk semi-ok, so we made our way to the last part of the run course to cheer for the rest of the Trimarnis, until every one of our athletes crossed the finish line. For me and Karel, our title as athletes is over once we cross the finish line. Then it's back to being coaches until all of our athletes finish the race. 

Later I learned that I placed 1st AG and Karel placed 3rd AG. A repeat from our results at IM 70.3 FL. I was pumped about another AG win on such a tough course but I am eager to come back next year as I feel more experienced on this course and I feel I can do even better next time. The finish line area was great, for family and friends and the awards ceremony was packed with athletes and spectators, in the middle of downtown St. George. It was hard to say good bye to this beautiful venue but we will be back next year for another great race-cation!

Congrats to the Trimarni team for placing 1st Division V Triclub! 

Thank you for the support. As always, if you have any questions about race execution, race venue details or nutrition, don't hesitate to reach out via email. 

A BIG thank you to our 

2017 Trimarni sponsors and affiliates:

-Run In - for helping us with all of our running needs
-New Wave Swim Buoy - for keeping us safe and seen in the open water
-Mg12 - for helping our muscles stay relaxed
-Clif Bar - for quality ingredients in quality sport nutrition
-Cheribundi - for providing a safe, natural and delicious way to reduce inflammation
-Veronica's Health Crunch - for the most delicious hand made crunch - ever!
-Infinit - for customizable sport nutrition
-Levelen - for helping us optimize our hydration needs through sweat testing
-Hot Shot - for keeping Karel cramp-free!
-Solestar - for maximum stability, better power transmission
-Boco Gear - for helping us race in style
-Canari - for the most comfortable, functional and stylish gear

-Xterra - for the fastest wetsuit ever (so fast, Karel is now beating me in the swim!)
-Alto cycling - for enginnering the fastest race wheels
-Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
-Salem Anesthesia - for your Trimarni support

IM 70.3 St. George race report: Pre-Race

                                  

FRIDAY (Day before the race)
On Friday morning, Karel, Peggy and I set out for a spin on the run course, while Meredith did her run warm-up for her relay. Because of the layout of the run course, we had several opportunity to wake-up our legs with the undulating terrain on the Red Hills Parkway. Although the run course was mostly all marked, we were a little confused by some of the out and back sections but nevertheless, we still saw enough to know that the run course was going to be one tough half marathon off the bike. But with the theme of the race, the views on the run course were spectacular.

After the hour-ish spin, I went for a 20 min jog on the run course. With our rental home located only about 2 blocks from T2/finish, it was the perfect location to get anywhere by car, foot or bike. My run included a few pick-ups to get my legs ready for race day. Overall, I felt good but something inside me had me worried that I wasn't going to have a good race day. I tried to ignore all the confusing pre-race feelings making me feel "not ready" so I made sure to clear my mind and focus on all of the training I had done, up until this race, to remind me that I was ready. Plus, with all my athletes around, I was filled with constant inspiration and excitement to race. As a coach and athlete, I can honestly say that with every race that I race, I become a better coach because I can put myself into the same situations and scenarios as my athletes. And with 11 years of endurance racing behind me, I have learned a lot by racing a lot.

After my short pre-race warm-up, it was time for a big breakfast which included hardboiled eggs, fruit and french toast, along with a glass of OJ. Knowing that the St. George race would require a lot of energy, I made every effort to load-up on carbohydrates before the race, without feeling too stuffed and uncomfortable. Since I always have a great relationship with food and my body, I don't worry too much when I do feel a bit "heavy" before a race. In my mind, calories are energy and with a plan in place, I trust what I am feeding my body as it is fuel for race day. For me, I gain more of a competitive adventure by loading up my muscles with glycogen going into the race than to risking GI issues by trying to overfuel on race day on calories/carbs (especially with the heat and difficulty of the course).

                           


Although I spent the morning relaxing, Karel helped out our athlete Natalie with her bike, as her base bars cracked in route to St. George (from Texas). Karel and Natalie went to every local bike shop to try to find a new set of bars as Karel was not going to let Natalie ride with cracked base bars. With no luck, they finally found a set at the Diamondback Bikes, which saved the day. For the next two hours, Karel rewired Natalie's bike with the new base bars attached so that she would have a safe ride for race day.

For lunch, I had pizza (leftover from our team pizza party on Thursday night - pizza from the Pizza Factory), salty tortilla chips, a handful arugula and fruit. That meal hit the spot.

                                       

With T1 located about 22 miles away from T2/finish, we had a mandatory bike check-in (with bike gear - helmet and shoes) on Friday from 1-6pm. To make sure that we could rest in the afternoon/evening and limit time out in the hot sun (the high was 96 degrees!), we headed out to T2 after lunch (around 1:30pm) and around 25 minutes later, we were at Sand Hallow State Park to drop off our bikes. We brought our bikes and bike bag with helmet, shoes and anything else for the bike (besides nutrition).

                                            

                                            

It was a little windy so our bikes were blowing around a bit, which always makes me nervous since my bike never touches the ground. Yay for being 5 feet "tall". We met up with a few other Trimarni's in transition, which was great to see familiar faces. I feel so much positive energy when I am around our athletes. Despite the logistics of having to plan for a point to point race, the drive to the swim start is just beautiful so we certainly did not mind driving there twice before the race (on Thursday we swam in the lake for an entry fee of $10 per car). The race staff did an excellent job of making this race super scenic and easy to get around.

                           


On the way home, we (Karel, Meredith, my mom and her friend Sharon) drove the bike course to get familiar with the layout of the course. Karel had biked the entire course between Wed and Thurs ride so it was nice to have him giving us the "real feel" based on being on a bike versus in a car (where it always feels different in a car). After driving the first 35 miles of the course on Friday and then including our ride on Wed (which included miles 35-56), I felt very prepared mentally for the bike. With so much Greenville riding behind me, I was really looking forward to the bike portion of the race. My only concern was how  I would execute the bike as the climbs were long and the descends appeared to be fast, and there was only one section of flat roads after the first major climb out of T1. However, I felt confident that I could put together a solid bike based on all of the riding that I have done over the past 3 years in Greenville. I suppose that is one of the exciting parts of racing- you can't plan the outcome when you need to focus on the present moment.

After driving the course, we arrived back to our rental home around 4:00pm and we were ready to eat. Rather than having a snack, thus pushing dinner back a few hours, I encouraged my athletes to eat an early dinner to allow for plenty of time for digestion before bed. Thus, it allowed us to all snack before bedtime without risking an upset tummy before bed. For dinner, I had hardboiled eggs (no tempeh at the Smiths grocery), tomato soup and basmati rice, topped with salty tortilla chips and a little cheese. Although a light dinner, I felt very well-fueled from all the eating on Thursday and Friday, in addition to only working out for 2 hours total on Thurs and Friday. Around 7pm, I felt a little nibbly so I had a snack of yogurt with granola, which hit the spot before laying down in bed around 8pm.

Before a race, I like to listen to motivational Ted Talks on You Tube on my Ipad, while Karel listens to Techno. We both like to visualize about the race as this helps us get into the zone. Listening to people talk also helps me feel sleepy. By 8:45pm or so, I was out and surprisingly, I slept really well! Perhaps it was the comfort of having a house full of athletes (and spectators) so I knew I wouldn't oversleep through my alarm (which I have never done but always a fear which keeps me from sleeping well the night before a race).

My alarm was set for 3:45am. By 3:40am, Karel and I were out of bed and ready to cross this race off our bucket list!

Race Day Morning
By 4am, I was drinking a small cup of coffee and a glass of water before heating up my pre-race pancakes that I made on Friday afternoon. My pancakes total around 500 calories (including syrup and a little butter) but I was having a hard time eating them all . I tried my best and left one pancake on the plate. Still a success on race day morning at 4:15am.

After getting ready for the race and grabbing our morning clothes bag (with swim gear) and run bag, around 4:45am, a few other Trimarni's (from the other Trimarni rental home) came to our house and we all walked over to T2/Finish in downtown St. George (about a 8-10 minute walk) to set up our run gear in transition and to board the free shuttle buses (school buses). There were lots of buses so obviously, the race director was prepared for all of the athletes choosing to ride the buses. The other option was to get dropped off at the race venue but this option prevented athletes from being dropped off right at transition and instead, you had to take a short walk. Spectators were not allowed to ride the buses but the race event staff did a great job helping spectators get to the swim start with parking options at the swim venue (about 1/2+ mile away).

We boarded the buses around 5am and by 5:30am, we were at the swim start. Although I arrived two full hours before my wave start, I didn't mind the extra time as I was in no rush to set up my transition area, do a warm-up and stop by the port-o-potty a few times. I actually liked the extra time and surprisingly, it went by fast. As we were heading to the swim start on the bus, while listening to my music on my phone, I realized that I had left my bike computer in my transition bag, which I decided not to bring last minute. Oh no! Karel offered to give me his computer as he doesn't look at any metrics when he rides but I told him I would be fine without it. Although I would have been fine without it,  I did want to look at my bike file after the race and have something to glance at to keep me on a schedule for drinking throughout the ride. I had no power goals for the race and I did not wear a HR monitor so my computer was there for reference. But, I did ask my mom to bring it, in case she arrived before transition closed at 6:30am and thankfully, she did and saved my day!

                                                    

Before heading to bed on Friday, we found out via Facebook that the race director moved up the swim wave times. With predicted wind gusts of 40mph, the race director wanted to get everyone out on the bike course as quick as possible.So instead of me starting at 7:54am, my wave started at 7:31am.

After arriving to the swim start/T1, I put my bottles on my bike and Karel pumped up my tires (Karel took out air in our tires on Friday due to the hot temps). It was rather warm out (66 degrees) on race day morning but with the water temp at 64 degrees, I wanted to stay warm before the start - I stayed dressed in long pants, a hat and a jacket before putting on my wetsuit around 7:10am

Because Karel started 15 minutes before me, I wished him good luck before heading off to start my jog warm-up.

Funny story - Karel was so excited to spot two empty port-o-potties at the very far end of the parking lot/transition area during his jog warm-up, that he could not wait to tell me about them. Oh, it's the little things on race day that are so important to athletes :)

I spent a good 10 minutes jogging around to get my blood flowing, with some dynamic warm-ups. Since we couldn't get in the water before the race, I relied on my dry land warm-up to get me heart pumping before the swim start.

I hung out with my mom, and a few of my athletes, before the swim start and around 7:15, I started to make my way to my wave (18-24W and 35-39W). I made note of the other women waves so I knew when all of the female waves started. This was my first experience starting way back in a race but I didn't let it get to me much as I was actually looking forward to seeing so many athletes on the course versus being alone for most of the bike ride, like I was at IM 70.3 FL 4 weeks ago.

With each wave started 2 minutes apart, the time went by really fast. I felt a little weird before the start, which concerned me a bit but I just told myself that I would feel better once I got into the water.

I gave my mom a wave before we were allowed to enter the water and in less than 2 minutes, I was swimming about 100 yards or so out to the start buoys as my only warm-up. I had a short amount of time to adjust my wetsuit and put water inside the neck/chest of the wetsuit so that the wetsuit wouldn't "suck" on my chest and neck. I also used that time to relax and take a few deep breaths before it was time to start the race. 

                                 
   I just love my purple Xterra Vengeance wetsuit - it's so easy to spot!

                                 

                                
With a 30 second warning, I adjusted my goggles once more and then it was time for the 10 second countdown. I took a few deep breaths and exhales, started treading water a bit faster and then we were off!!

Stay tuned for part II of my race report.......

IM 70.3 St. George - quick recap

The human body is an amazing machine. I love to use my body. When I can use my body to conquer a challenging race course, I feel very strong and accomplished. I love this feeling. To me, this feeling makes me love and appreciate what my body can do and thus, I find myself continually invested in the process of being the best athlete that I can be, for as long as my body will let me do what I ask it to do in training and on race day.

A challenging race course is not comfortable and it's not easy. You can't just wing it and hope for a good result. A challenging race course requires great physical and mental strength and resilience and the ability to adjust quickly to the many different scenarios that occur during the race.

On a challenging race course, you can't predict what will happen during or at the end of the race. Thus, a challenging race course brings a deeper meaning to what it means to be "an athlete."

It's easy to avoid challenging courses for fear of not being able to complete the course or because of the inability to predict (or control) the outcome of the race. Easy courses are safe but there is so much that can be learned by embracing the challenge of a difficult race course.

Challenging race courses require discipline in the preparation for the race.
Challenging race courses require commitment, from start to finish.

Challenging race courses require respect to the race course. 

Challenging race courses give you a greater meaning to life.

Challenging race courses give you a strong appreciation for your body.
Challenging race courses teach you more about yourself than you ever thought was possible by your body.

As soon as we arrived to St. George on Tues evening, I was in love with the scenery. Knowing that St. George offers a very challenging 70.3 race course, I knew this was the perfect venue for us and our athletes.

The course was everything that we wanted it to be....and more.

The weather started out warm at 66 degrees and increased to the upper 80's, with the winds picking up as the day went on.

The swim was picturesque. The water was a perfect cool 64 degrees. There was a bit of chop in the water in certain sections but otherwise it was a great swim with plenty of buoys to help us stay on course.

The bike was challenging. There was only a short segment of a flat road after the first big climb out of T1 so the theme of the day was climbing. Lots and lots of climbing. But with every climb there was a nice descend, especially the last 8 miles which descended us into town after climbing the 4ish miles in Snow Canyon. The wind was certainly a factor on race day as the winds picked up as the day went on.

The run was difficult. Very, very difficult. But we love a challenging course and this run course exceeding our expectations. The wind + long, long climbs were brutal but that is what we came for. Although there was a 3 mile descend into town, the 10 miles prior required a lot of mental and physical strength and smart execution.

The finish was fantastic! Right in the heart of downtown St. George! After 70.3 miles, the finish line was invigorating!

We could not be more proud of all the Trimarni athletes who came to St. George. Everyone started the race and everyone finished the race. Congrats for conquering this difficult race!

Trimarni trifecta relay: Tricia, Freddy, Meredith
Adam G.
Joe N.
Natalie R.
Robb F.
Angelie J. (Relay)
Jane G.
Stacey.
Peggy N. (and hubby Anthony)

Thank you St. George for the warm welcome and to the race staff, what an exceptional race that was well supported by the community. The course was very well marked, extremely safe and was filled with 3000 volunteers.

Karel Sumbal 

1.2 mile swim: 30.17

T1: 2:23

56 mile bike: 2:27.58

T2: 1:32

13.1 mile run: 1:30.13

Finish: 4:32.23

3rd AG (40-44)

58th overall male

Marni Sumbal 

1.2 mile swim: 30.32

T1: 2:19

56 mile bike: 2:40.43

T2: 1:59

13.1 mile run: 1:49.08

Finish: 5:04.41

1st Age Group (35-39)

24th overall female 

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RACE GEAR

MARNI:
Swim: 

Goggles: TYR Pink 2.0 special ops 

Wetsuit: Xterra Vengeance long sleeve
Gadget - None
Kit: Canari custom short sleeve Trimarni tri suit
Sport Bra: Oakley Women continuity bra
Pre-race fuel: 4 homemade pancakes w/ syrup, banana slices and butter. Glass of water and cup of coffee. 1 scoop Clif Cran Razz hydration in throw away plastic bottle sipping in the 45 minutes before race. 

Bike: 

Bike: Trek Speed Concept 7 series custom (pink rocket) w/ Shimano ultegra Di2 shifting.
Tires/tubes: Specialized S-works turbo tires and vittoria latex tubes
Gearing: Front: 39/54. Rear sprocket: 11/28, 11sp

Wheels: Alto cycling. Front: cc56. Rear: cc86
Chain: KMC X11SL Pink
Saddle: ISM PN 1.0
Bottle cages: Xlab turbo wing with 2 Gorilla cages (rear), Aerobars - Bontrager pink cage

Helmet: Lazer Wasp Air with shield

Fuel: 3 bottles each with Infinit Trimarni base blend (230 calories per bottle, grape) + 1/8 tsp salt (pink Himalayan). A few swigs of Enervitene cheerpack (no caffeine). 

Socks: Swiftwick 

Shoes: Bontager RXL hilo
Power meter: Garmin Vector 2 pedals
Bike computer: Garmin Edge 810

Run: 

Shoes: New Balance Zante (Pre-race warm-up shoes: Hoka Clifton 3)

Hat: Trimarni Boco gear performance trucker
Sunglasses: Oakley women radar lock with vents

Hydration belt: Nathan mercury 2 (2 x 10 ounce flasks)

Fuel: water and 1 scoop EFS grape per flask
Gadget: None

KAREL
Swim: 

Goggles: Michael Phelps (MP) XCEED

Wetsuit: Xterra Vengeance long sleeve
Gadget - Garmin 735XT
Kit: Canari custom short sleeve Trimarni tri suit
Pre-race fuel: 2 Espresso. Croissant with jam and a few sips chocolate protein Bolthouse drink ~2 hours prior, sipping 1 scoop LEVELEN in water bottle. 1 Hot Shot pre race. 

Bike: 

Bike: Trek Speed Concept 8 series custom w/ Durace Di2 shifting 

Wheels: Alto cycling. Front: ct86. Rear: Disc CT311. With CeramicSpeed bearings.
Tires: Tubular S-Works turbo
Gearing: Front: 55/42. Rear: 11/25, 11sp
Chain: Ultra Optimized Chain
Saddle: Pro Aerofuel Carbon
Bottle cages: Rear: Profile mount with Gorilla cages. Front: Bontrager 

Helmet: Giro aerohead 

Fuel: 3 bottles (2 with 1.5 scoops Levelen Strawberry. 1 with 1 scoop Levelen Strawberry). Hot Shot. Enervitene cheerpack. 

Shoes: Bontager RXL hilo
Power meter: Garmin Vector 2 pedals
Bike computer: Garmin Edge 810

Run: 

Shoes: New Balance Zante breathe (Pre-race warm-up shoes: NB vongo)

Hat: Trimarni Boco gear performance trucker
Sunglasses: Oakley radar lock
Socks: Swiftwick 

Hydration belt: Fuel belt helium (3 flasks )
Fuel: 1 Hot Shot in T2. Red Bull, coke and water at aid stations Flasks: 2 with EFS pro, 1 with Precision hydration 500. 

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

A BIG thank you to our 

2017 Trimarni sponsors and affiliates:

-Run In - for helping us with all of our running needs
-New Wave Swim Buoy - for keeping us safe and seen in the open water
-Mg12 - for helping our muscles stay relaxed
-Clif Bar - for quality ingredients in quality sport nutrition
-Cheribundi - for providing a safe, natural and delicious way to reduce inflammation
-Veronica's Health Crunch - for the most delicious hand made crunch - ever!
-Infinit - for customizable sport nutrition
-Levelen - for helping us optimize our hydration needs through sweat testing
-Hot Shot - for keeping Karel cramp-free!
-Solestar - for maximum stability, better power transmission
-Boco Gear - for helping us race in style
-Canari - for the most comfortable, functional and stylish gear

-Xterra - for the fastest wetsuit ever (so fast, Karel is now beating me in the swim!)
-Alto cycling - for enginnering the fastest race wheels
-Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
-Salem Anesthesia - for your Trimarni support

IM 70.3 St. George - one more sleep!

I can't believe the time is finally here. One more sleep until race day! This race has been on my bucket list for many years and for the past year, I have been training specifically for this one race day. This race venue is incredible and it's hard to describe the beauty and the difficulty of the bike and run course. I'm so excited to share this course with 12 other Trimarni athletes and the rest of the St. George 70.3 participants.

As you may know, I love challenging courses. I love feeling strong when I race as it makes me feel grateful for what I can do with my body.

For tracking us on race day (note, this is also the North America Pro Championship so be sure to track the pros!):

Karel Sumbal - Bib number 132 (wave start 7:27am mountain time)
Marni Sumbal - Bib number 571 (wave start 7:54am mountain time)

Here are some pictures from the past 1.5 days.....

Swim venue

Be seen with the New Wave Swim Buoy.  MarniTri for a discount. 

Love our Xterra Vengeance wetsuits! Especially for the 60 degree water temp! 

T1 transition area at Sand Hallow State Park. 

Karel off to bike the first 40+ miles of the bike course to finish up riding the entire bike course (combined Wed and Thurs rides). 

Quick stop at Kneaders for local bread. 

Happiness - cinnamon roll bread!!

Athlete check-in. 

Colleen spotting! 

Athlete briefing at the race expo in downtown St. George. Only 92 degrees out!

Coach Karel and assistant coach Joe listening closely. 

Trimarni selfie! 

Most of our Trimarni group, excited to tackle the St. George course!

Biking the run course for a pre-race warm-up on Friday. 

Tough course - we love it! 

Trimarni athlete Peggy gearing up for her 2nd half IM! 

The view on the top of the run course. We climb up and up and up to enjoy this view!

So many bike paths! 

Dixie on the Red Hill. Here's the story.

Run course. 

More views on the run course. 

Still on the run course. 

More on the run course. 

Run course. 

Run course. 

Heading back up on the run course. 

Thanks for all the support. I hope that my pictures have inspired you to travel to St. George to experience this challenging and beautiful race course! Although I don't know what my day will bring, I know that this is one amazing course and I can't wait to finally experience it!

Hello from St. George!

Without a doubt, I knew that I would 100% love St. George, Utah. Without ever traveling in or through the area, the pictures and race reviews made me fall in love with the nature and all of its surroundings. 

After traveling from Charlotte to Las Vegas, we drove the 2 hours to St. George. I wow'd the entire drive because I was now seeing what I had heard so much about. 

After our drive, we checked into our hotel (Best Western Coral Hills) and little did I know that I booked the "honeymoon suite" (which I thought was just a larger room for $10 more when booking online). The reaction was priceless from Karel as our room was filled with lovely decor and lots of mirrors and chandeliers.

On Wednesday morning, after breakfast, Karel assembled our bikes and we were off to ride from our hotel, to and through Snow Canyon to ride the last 25+ miles of the bike course. 

The dry, hot air was a bit uncomfortable but the views had me riding so happy as we climbed 4+ miles in Snow Canyon. 

I made sure to take lots of pictures during the ride because come race day, I will be in race mode. But little does Karel know, that even on race day, I make sure to take note of any animals and beautiful sights while racing. 

Enjoying the views and grinding away. 

Climbing and climbing....

Look at those views!

A quick pic at the top of the climb before descending down into town for 13+ miles. The descend is fast but you still have to work for it. 

After our ride and checking out of our hotel, we met up with Anthony and Peggy and headed to the grocery to do a big shop for our stay in our rental home. A bit before 3pm, we checked into the Green Manor house (our rental home). Our house is super charming and dates back to the 1800's. It is also just 3 blocks from the race finish/T2. 

Because of our large Trimarni group, I booked two houses for our athletes. The other house is about 3.5 miles away and we like to call it "the Mansion" as it is 7000+ square feet, with 6 bedrooms and a movie theater. Booking rental homes on VRBO is never easy and brings me a lot of stress but thankfully, these two houses worked out great!

Stay tuned for more of our adventures in St. George on the Trimarni Facebook page.  

It's all about the race experience.

At the age of 10, I started swimming for a local YMCA swim team. As the years went on, through High School and then into College, I continued to swim competitively. As a competitive swimmer, we would travel a lot for swim meets. Sometimes the meets were in exciting locations like DC, Chicago, Indianapolis and Florida, whereas other times, they were in small, quiet towns. Regardless of the swim meet location, I always loved the experience of racing. Traveling to a new location, staying in a hotel and then arriving to a new natatorium. I actually enjoyed the car/bus/van ride to a swim meet because it meant that it was time to compete. When I walked into the natatorium, I loved the smell of chlorine and being surprised by what the pool would look like. The bleachers, the locker rooms, the warm-up/warm-down pool, the team area...it was all so exciting for me. To be honest, sometimes I looked forward to the meet experience more than the meet itself, which helped me remain calm and collected before a race.

To this day, I still love the race experience. I believe this is the main reason why I continue to train and race as a triathlete. Although the training is very challenging on the body and mind and it is never easy to put in the work, day in and day out when there are so many distractions and excuses to "not train today", I always remind myself of the upcoming race experience. Feeling prepared for a race is a great feeling and I find myself enjoying the race experience so much more when I can look back at all the hard work behind me.

Although race-cations are not inexpensive, the race experience brings so much value to my life. The race experience keeps me motivated and excited to train and race. I often ask myself why I continue to train and race after so many years of being a competitive athlete (swimmer, turned runner, turned triathlete) and the "race experience" is what keeps me going. This is the main reason why I choose race-cations. Every race-cation provides me with a unique race experience to see new sights, to experience a new community and to meet new people.  The race experience makes me excited to train because come race week, I get to travel to a different location. And even if I have been to the location before, it still get excited to return to a venue that is beautiful and familiar. And unlike my competitive swimming days, now I get to choose the race location where we/I race and I get to share the experience with Karel (and often with my Trimarni athletes/teammates).

In just a few hours, we will be boarding an airplane to Las Vegas (from Charlotte) and then picking up the rental car (mini van) to drive to St. George. Like always, traveling with our bikes is stressful but it will all be worth it. We have traveled by plane with our bikes over a dozen times so we know what to expect. Karel and I have never been to St. George before and we are looking forward to the new sights. This race has been on our bucket list for many years and we feel so lucky that we can finally experience this challenging and beautiful course. When we arrive to St. George this evening, we are staying in a hotel for one night before checking into our rental home on Wed afternoon. I booked two large rental homes to accommodate our 12 Trimarnis that are racing in St. George with us. On Wed, Karel and I will ride on the bike course (as much as we can) and then meet up with our athletes (and my mom). On Thursday, we can pick up our packets, explore the expo and swim in the lake. And then there is dropping off our bikes, attending the athlete meeting and of course, race day! There is so much to look forward to and I can't wait for this upcoming race experience. This race is many years in the making and I can't believe that the time is finally here!

St. George.....here we come!!