How to avoid a painful side-stitch

Over the past few weeks, I've had several athletes reach out regarding painful side-stitches while running and if they are nutrition related. Well, the answer is yes and no. I thought it would be helpful to go into the details behind the dreaded side-stitch and how to minimize the chances of one occurring while you are exercising (primarily running). 

What is a side-stitch? 
Also known as ETAP (Exercise-related transient abdominal pain), a side-stitch is a localized pain, typically sharp or stabbing, that occurs in any region of the abdomen but typically on the right quadrant of the abdomen. Most athletes experience side-stitches during running and the intense pain typically resides when at rest. Athletes of all fitness levels experience side-stitches, however, fitter (more trained) athletes may experience them less frequently. 

What causes a side-stitch? 
That's a good question! Research is unclear of the exact mechanism that causes a side-stitch, however, a few things may contribute to its occurrence: 

• Diaphragm ischemia (decrease oxygen supply to diaphragm)
• Pressure or stress on the visceral ligaments that attach abdominal organs to the diaphragm
• Abdominal musculature cramping
• Irritation of the parietal peritoneum (the portion that lines the abdominal and pelvic cavities)
• Posture 
• Jostled organs
• Rapid or short breathing
• Weak core

How to quickly reduce or eliminate the pain when experiencing a side-stitch? 

• If the stitch is not severe, it's ok to keep running. Try to pair your gait with your breathing so that you exhale when your left foot hits the ground. If exhaling when the right foot strikes, the liver is dropping and the diaphragm is rising with exhalation, which may stress the ligaments, causing pain. This may prevent the stitch from getting worse. 
• Slow down your pace, walk or stop completely. Take the time you need to massage the stitch, take deep inhales and exhales (balloon breathing) and try slightly bending over and tightening abdominal muscles.  
• Pursed lip breathing may reduce the pain of the stitch. 

Tips to avoid or minimize a side-stitch from occurring: 

1. Sport nutrition - Drinking large amounts of fluids (at once or per hour) or consuming high carbohydrate content (hypertonic) drinks (or food) may stress the visceral ligaments due to increased gastric mass. Drinking in small, frequent intervals (ex. 4-5 sips every 10 minutes) and using a sport drink with a lower (iso or hypotonic) carbohydrate content may increase gastric emptying, absorb faster and reduce weight in the gut.
2. Pre-workout nutrition - Avoid eating a high fat/fiber meal in the 3 hours before exercise as it takes longer to empty from the gut. Avoid eating quickly or eating too much food too close to your workout (ex. 20 min before).
3. Proper breathing - Respiration plays a huge role in reducing stitch pain. Instead of shallow upper chest breathing, inhale and exhale as if you are blowing up a balloon. This is very important when you start running (ex. off the bike in a triathlon or in the first few miles of a running race) as well as in the later miles of running when you try to pick up the intensity. It's also recommended to avoid straw-based hydration systems (ex. bike) which require "sucking" in fluid which can cause excessive air swallowing.
4. Psychological factors - Stress, nerves and anxiety may increase the risk of abdominal pain and GI issues. To reduce sympathetic activity, focus on muscle relaxation and mental skill techniques.
5. Stay well-hydrated (but not overhydrated) - During intense or long-duration activities, blood flow to the gut and diaphragm is reduced so that blood can go to the working muscles (especially in the heat). This can cause pain in the abdomen area. It's important to have a hydration protocol that's easy to apply and implement when training (ex. wearing a hydration belt/pack).Remember, staying hydrated doesn't simply mean drinking a sport drink when you feel thirsty but taking action to prevent dehydration during workouts and also doing a great job of proper hydration in the hours and days before and after your workouts.
6. Warm-up - Take your time when you run. Get your breathing and form controlled before you try to increase the effort.
7. Biomechanics - Running causes intestinal jarring so it would be wise to strengthen your diaphragm and abdominal muscles to help you run more efficiently and to reduce the jostling of organs. Focus on running light and fluid and when form falls apart, don't be afraid to stop, reset the body and mind (neuromuscular control) to help you keep running with good form. If you find that you experience side-stitches in the later miles of training/racing, this could be a result of fatigue and form falling apart (requiring more effort and heavier breathing to move yourself forward).

If you experience abdominal pain at rest, consult with your doctor as there may be an underlying issue going on that needs immediate attention.

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4281377/

Calling all beginner triathletes!

I remember my very first triathlon like it was yesterday. I saw a flyer on the Lexington, KY YMCA wall, outside of the classroom where I taught spin classes. As a life-long competitive swimmer who recently transitioned to cross-country running (to give my back a break from all the swimming), I was intrigued by this 3-sport event because it was a new challenge for me to conquer. I was more excited than intimated but I had one main concern - I didn't own a bike. Luckily, my 21st birthday was approaching so I did what any 21-year old would do...I asked for bike from my parents so I could compete in my first triathlon. With less than a week before the event, I rode my shiny new hybrid bicycle a few times in my neighborhood and somehow I convinced myself that I was ready for my first ever triathlon. My dad traveled with me to watch and I had so much fun ....even though I had no idea what I was doing. Look at me so focused and determined (and a little bit scared on a bicycle)!

While my skills, fitness and knowledge of the sport has grown tremendously over the past 15 years, one thing has continued to remain the same...... I do this sport because I love it. No one is making me be a triathlete and I don't feel pressure from society to keep my triathlete-title. If I didn't truly love the sport, I'd find another mode of activity to keep me healthy and fit. Triathlon has become part of my lifestyle and it's a big part of who I am and I don't feel guilty or bad about saying that. Although a somewhat time-consuming and expensive hobby, triathlon has become an important component of my life - mentally, physically, socially and emotionally. I don't consider it an obsession but a passion of mine. When I met Karel in 2006, he was not a triathlete. I never asked him to give up his love for road cycling in order to swimbikerun but it was a choice that he made in 2012 to give triathlon a go. You can read his first triathlon race report here. While swimming was an immediate challenge for him, he also enjoyed having a new challenge as something to motivate him on a daily basis. Today, he says he enjoys racing triathlon more than bike racing because he enjoys the 3-sport lifestyle and even as he gets older, he can still feel/see himself getting better (which keeps him motivated to keep "tri"ing).

Karel after his first triathlon. 

Inevitably, we will all have to do things that we don't want to do in life or that we aren't good at. Embracing a challenge is a skill that every human being needs to survive. Triathlon serves as an excellent platform to build confidence and self-esteem, to learn the art of good time-management, patience and discipline and to step outside of your comfort zone. I can't imagine my life without triathlon for it has taught me so much about myself, has allowed me to travel to beautiful places, I've met so many inspiring and motivating people through the sport and it's been an enriching way to improve my quality of life. It's been an exciting journey over the past 12+ years. Until my joy for training and racing goes away, I plan to continue to pursue this hobby because it's a lifestyle that brings me great value in many different areas of my life. Realizing that I could spend my money, time and energy on many other things/hobby's, I enjoy investing into triathlon for it gives me so much in return. For me personally, I never felt that I had to "buy" myself into the sport. I have always spent my money on what I felt was most practical and reasonable for me in each stage of my development.

To help the triathlon industry grow the sport of triathlon, Time to Tri is a new initiative to help and support athletes as they train for and compete in their first race. The initiative is a joint effort between USA Triathlon and Ironman with the goal to  increase triathlon participation by 100,000 nationwide by the end of 2020.

I was selected by Ironman to help kick-off this effort and pilot the program and I couldn't be more excited to help grow the sport. Although I specialize in coaching endurance triathletes, I want to help others get more involved in the sport and that means encouraging beginner triathletes to train for a sprint distance triathlon. Knowing there are lots of questions and concerns when training for a triathlon, don't hesitate to reach out to me via email. For prospective triathletes, you can visit mytimetotri.com to fill out the form to receive a free 8-week sprint triathlon plan. You can also use this website to access great tips and information to help you feel less overwhelmed about your upcoming triathlon journey.

Here are my top ten tips for getting involved in the sport of triathlon:

1. Get involved with a triathlon club or your local triathlon community for support, education, developing friendships and accountability
   . 
2. Don't rush your journey. Give yourself at least 12-16 weeks to consistently train for your first triathlon and don't feel you need to step up to a longer distance until you feel you have the skills, time and strength to add more volume and intensity into your training.
   
3. Invest money into the areas that will help you stay healthy as a triathlete. Examples include a professional bike fit, a consult with a sport dietitian, a strength coach/PT and an appropriate training plan (or coach). Avoid spending money on supplements, gear/equipment or pricey items that are marketed to help you get fit or fast.
   
4. Expand your racing resume by participating in different events, such as running races (ex. 5K-10K), cycling events, open water swims, aquabike, duathlon, trail running, etc. Not only will you gain new skills but you'll learn more about yourself in a racing environment. No training session compares to the nerves and excitement that you will experience on race day.
   
5. Don't be a cardio junkie. Incorporate strength training into your triathlon training plan to help you build a strong and resilient body to help reduce the risk for injury. Also make sure to include mobility work and focus on proper recovery between training sessions.
   
6. Create good lifestyle habits to support your triathlon lifestyle. If you begin to sacrifice sleep or proper nutrition/fueling in an effort to train more or squeeze in workouts into your busy life, you are no longer making smart choices to help you make positive training adaptations.
   
7. Master your skills and build resilience before trying to get faster. This will help reduce your risk for injury, sickness and burnout. For example, learn how to ride your bike, change your gears, manage the terrain and feel comfortable on two wheels for if you lack the skills and confidence to ride your bike well, no amount of indoor training will help you ride faster, stronger or better on race day.
   
8. Incorporate open water swimming (in a group environment with a trained coach who specializes in open water swimming) to help you minimize the anxiety and fears of swimming in open water. I suggest to listen to the Tower26 podcast to help with your swim skill development.
   
9. Focus on quality not quantity training. There is no magic number of hours you need to train per week (or day) to prepare for a triathlon. Make the most of the time that you can give to training so that you can minimize the times you need to make sacrifices in order to train more/harder.
   
10. Involve your family in your workouts, plan races that are spectator friendly and always communicate with your family so they understand your new triathlon lifestyle demands/requirements. This positive support from others is imperative to keep you encouraged and motivated in this exciting new lifestyle.
    
    Bonus tip: Have fun! Enjoy setting small progressive goals for yourself, challenge yourself to step outside of your comfort zone and get ready for the most rewarding race-day experience as you conquer a 3-sport event to earn your triathlon medal. 

Do you get gassy after swimming?

GI issues are very common among athletes - specifically endurance athletes in the sports of running, cycling and triathlon. Don't let the happy post-workout smiles on social media fool you for a good number of athletes experience unwelcomed intestinal problems during exercise.

The most common (and annoying) GI complaints include:

• Belching
• Nausea
• Heartburn
• Gas
• Abdominal cramping
• Loose stools
• Abdominal pain
• Diarrhea 
• Vomiting
• Side stiches

There are several common reasons for GI issues such as dehydration (thus why athletes complain of many more GI issues in the summer months versus winter), high fiber/fat foods and using NSAIDs such as ibuprofen.  Although runners more frequently experience GI issues compared to other athletes, in my latest Triathlete magazine article (July 2018, pg. 62), I discussed some of the reasons why swimmers/triathletes may get gassy after swimming and how to minimize this unpleasant post-swim issue. 

                                               

3-week countdown - final Ironman prep

On Saturday, after my big day of Ironman-specific training, I reflected on my season journey and couldn't help but think how far I have come over the past 12 years. I never thought I'd be so fit, healthy, strong and resilient at the age of 36. It's kinda funny because at the young age of 24 (when I started endurance triathlon racing), I thought I was in such great shape. Ha! While some years have left me feeling frustrated with my body, over the past five years, I continue to feeling stronger, healthier and fitter. In 2017, I dedicated the year to half IM distance racing and never really felt "it." Something was missing and it was the focus on Ironman training and racing. While an extreme distance that requires a lot of time, energy and focus, it's a distance that suits me physically and mentally. Thankfully, I have a great support system and my friends and family "get me". Luckily (or unluckily), my fainting incident on race day morning at the Ironman 70.3 World Championship led me to register for Ironman Chattanooga two weeks later, despite not training specifically for the Ironman. But come race day, I felt like I was exactly where I needed to be - racing a 140.6 mile event, sharing the course with my athletes and Karel. And here I am, just three weeks out from the race that I registered for a year ago, counting down the days until I get to race another Ironman.

I still remember the days when I was afraid to clip in to my pedals, nervous about riding in my aerobars (and around other athletes) and unaware of how to properly change my gears. I didn't truly understand how to train for an Ironman or what it takes to "race" an Ironman but ever since my first Ironman, my joy for the sport has remained the same. Because the sport of triathlon is almost my method of staying healthy (physically and mentally), I recognize how extreme (and crazy) my lifestyle is compared to others. However, Ironman or no Ironman, I have a responsibility to my body to keep it in good health.

Around this time in each of my Ironman journey's, I find myself feeling incredibly grateful to my body for what it allows me to do. Over this past weekend, I challenged my body through fatigue and discomfort - both mentally and physically. I have trained consistently well over the past eight months and the time finally came to put myself into race-mode. I practiced my nutrition/fueling similar to race day, I wore similar clothing and every decision I made was similar to what I expect to feel/experience on race day. It was neat to finally be in that zone where all my weekend focus was on Ironman training. This is one of the reason why we limit big Ironman training weekends to just once, maybe twice, in the 6-8 weeks before an Ironman - it takes a lot of physically and mentally energy to put together quality training sessions and the more you give to training, the less energy you have to give on race day. 

It was an incredible experience to feel so in control over my body and how my mind was able to work with my body, despite feeling fatigued near the end of each workout. My nutrition was on point, my body was working well and I was able to work through the negative thoughts and excuses, similar to what I will experience on race day. Late last summer, I made a huge goal to break 10 hours at Ironman Austria this year and to hopefully run the run that I feel I am capable of running off the bike.  I didn't forget that goal during the many times I wanted to stop, lay down in the grass under a tree and call it a day.

I've learned a lot of lessons over the years, made a lot of mistakes and had to overcome a lot of obstacles. I started the sport as a stubborn and inexperienced athlete who was obsessed with triathlon and transformed into a wiser, smarter and more appreciative athlete who uses triathlon to help live life to the fullest. I've learned that hard work works, day in and day out and success doesn't happen overnight. I've learned to enjoy the journey and to see race day as a celebration of the work that was put forth in training. Rather than looking for quick fixes, extreme methods or wanting to rush the process, I've once again learned that every small gain eventually turns into something big. And even when I didn't feel like I was gaining anything (like two weeks ago when I found myself in a training rut), something inside was happening and because I didn't give up, I now feel incredibly prepared for race day. The training isn't over but with this final Ironman prep weekend behind us, I can't help but thank my body for letting me stay in great health (mind and body) over the past 8 months. I will continue to fuel you, nourish you, rest you and respect you for you are giving me the best gift of being able to do amazing things with you on a daily basis.

Weekend "final Ironman prep" recap:
Friday 
AM Swim (4200 yards)
Main set:
1200 build by 400 w/ paddles
3 x 400's at 90%
10 x 50's strong
(Thanks to my speedy swimmer friend Kristen for doing this with me since Karel was taking it easy today)

PM Bike (1:22)
Easy solo outside spin on the road bike

Saturday
AM Brick
4:20 bike (77.8 miles, 4580 feet of elevation gain)
Main set:
20 min IM effort
8 min EZ
6 x 10 min strong w/ 8 min EZ
30 min IM effort

60 min brick run (7.48 miles, 8:02 min/mile average) as:
20 min smooth (8:16 min/mile), 20 min steady/strong (7:58), 20 min strong (7:37) w/ 30 sec walk between

PM Run (45 min, 4.76 miles, 9:26 min/mile average)
EZ form focused run w/ walk breaks every mile

Sunday
AM run (1:56, 13.5 miles, 8:35 min/mile average) as:
~30 min warm-up
MS:
30 min Ironman effort (8:07 min/mile average), 2 min rest
20 min half IM effort (7:36), 2 min rest
10 min Oly effort (7:15), 2 min rest
12 min EZ, 2 min rest
10 min IM effort (7:47)

PM Swim (3000 yards, 52 minutes)
WU: 800 EZ
Pre-set: 400 kick w/ fins
MS (with fins):
2 x 150's swim w/ paddles
2 x 75 kick
3 x 100's swim w/ paddles
3 x 50 kick
4 x 50's swim w/ paddles
4 x 25 kick
Post set:
12 x 25s in sets of 4 as:
-10 strokes fast, then EZ to the wall
-10 strokes EZ, then fast to the wall
-EZ
-Fast
Then 300 pull w/ snorkel and buoy

Karel ran a little longer than me for the Saturday PM run (7.57 miles) and of course, covered more miles than me for our 1 hour run off the bike (8.96). For Karel's build effort run off the bike on Saturday, he ran the following splits:
7:55, 7:38, 7:03, 6:48, 6:08, 6:08, 6:26 (hill), 6:39 (another hill), 6:37

For Karel's Sunday long run, his set was:
30 min very EZ (~7:57 min/mile)
MS: 3 x 25 min as 20 min IM effort, 5 min just above IM effort
30 sec rest between each interval
30 min steady (7:14 min/mile average)
Total: 2:15, 18.8 miles, 7:11 min/mile average
Round 1: 20 min at 6:58 min/mile, 5 min at 6:35 min/mile
Round 2: 20 min at 6:53 min/mile, 5 min at 6:39 min/mile
Round 3: 20 min at 6:46 min/mile, 5 min at 6:22 min/mile

Karel also swam a 3000 but made up his own set as he went along (we didn't swim together).

Ironman 70.3 Raleigh Race Report (Karel)

Picture by Gin Fleming

After St. George 70.3, Karel felt like his fitness was finally coming along. Karel loves racing much more than training so he hasn't been too thrilled with the fact that his next race isn't until July 1st (Ironman Austria). With the half distance being a great distance for him (he can recover quickly and race them more often), Karel decided to register for Raleigh just a few weeks ago as an opportunity to try something new..... to treat a race as training. Unlike a lower priority race that still deserves some type of "taper", Karel went into Raleigh as if it was a long Swimbikerun brick. In other words, his training didn't change much on race week. Karel put in about 14 hours of training before the half IM on Sunday but surprisingly, felt really good going into the race. By his own admission, he never feels like taper works well for him. While he knows rest and recovery is beneficial, Karel wanted to see if he could spice things up on race week by incorporating more intense and longer sessions alongside active recovery and still deliver a good performance on race day. Regardless of the outcome of the race, Karel was looking forward to trying something new and to be honest, he felt much fresher going into Raleigh than in past races and his body seemed to respond well to the load.

Karel traveled up to Raleigh with our athlete Thomas on Friday morning and after checking in for the race, they headed to a very warm lake for a swim followed by an easy spin on the course. Afterward, Karel checked into his hotel (Red Roof Inn in downtown Raleigh) and Thomas went to his friends house for the rest of the weekend. It was strange to be at home and to not be with Karel but I had a very important project to get done at home so sadly, I was unable to see Karel race (which I think this is the first time I haven't seen Karel race a triathlon).  Karel didn't mind being alone since it was a rather quick trip and not an important race for him. Before Karel left, I prepped food for him so that he didn't have to go to the grocery or order-out. He was thankful to have a cooler packed with lots of snacks and a few pre-race meals (chicken and rice for the night before the race and potatoes, eggs and spinach for his lunch meal on the day before the race). Of course, Karel managed to find a bakery to fulfill his croissant and bread-needs. No surprise that the only money he spent on food was on bread items...oh and post-race ice cream.

I talked with Karel on Saturday and he wasn't at all nervous. He said he felt really good and was excited to race. The only thing that he was not looking forward to was a super early 3:30am wake-up  call on Sunday morning. Long gone are his cycling days when his races didn't start until 6 or 8pm in the evening. He had no expectations for this race except to see how this no-taper strategy would work out for him and to just go through the motions of racing while treating it like training. 

Swim: 32:31
Karel's wave started at 7:40am so he had some time after the shuttle arrived to the swim start (Point to point race) to put his hydration on his bike, pump up his tires and get in his morning warm-up. He had to turn in his morning clothes bag around 6am so he had to do his morning jog barefoot. Karel said that he was able to eat a bit more than normal due to the later start time which in hindsight, he felt helped him with digestion and having a little more energy in the tank. Typically, Karel eats his pre-race meal super early (around 3:30/4pm and just snacks in the evening) but doesn't like to eat a lot on race day morning. This time he was able to eat much more than normal. Thankfully, Karel was able to get into the water to warm-up before his wave started. Karel hasn't felt the swim "panic" that he use to feel in the first few years of triathlon racing but getting in the water before the race really helps him out.  Karel new that the swim times were historically slow at Raleigh (possibly due to the warm water) so he gave himself a realistic swim goal of 33 minutes (non-wetsuit swim). Karel enjoyed the freedom of not having to swim with a wetsuit and felt really comfortable in the water. There were times when the swim course got a little crowded but overall, it was a really good swim for him and he was pleased with his swim time.

T1: 1:51
Since Karel registered so close to the race, he was kinda happy with his bike rack placement as it was near the end of the transition area, close to the bike out. Less distance to run with his bike.

Bike: 2:24.04
As I have mentioned in previous blogs (race reports), Karel has been a little frustrated with his bike fitness this season. While his back is no longer hurting him when he rides thanks to his new Ventum, his legs don't seem to want to show up on race day. He has admitted that he needs more intensity on the bike with less climbing and more steady state harder efforts, and less endurance work - so that's something he will incorporate into his future training. But he felt like he rode well and was happy with his bike effort on this day. He didn't feel that drafting was an issue and he managed the terrain, which he felt was a fairly flat bike course that favored the athletes who can hold high power for steady efforts. Probably not the ideal course for Karel but a great opportunity to be in a race environment. Karel enjoys more technical and challenging courses as that suits his strengths on two wheels. Karel felt his energy was good on the bike. He consumed around 550-600 calories total for the bike. He decided to use a bottle of OSMO for more electrolytes and then 2 bottles worth of INFINIT (our Trimarni custom formula) in his hydration system. He liked having the two different hydration options and said everything digested really well. He also had two Clif bloks just to entertain his taste buds. Karel does a remarkable job of not letting his times get into his head on race day. While he enjoys reflecting on the race afterward, he recognizes the importance of staying in the moment and not wasting energy on "what should have been" but focusing on "what is". Karel goes entirely by feel when he races, never chasing any numbers. While he will occasionally check-in with his data on his bike computer, he doesn't over-analyze. Same for the run - he never chases any times or paces but just focuses on his form and finding a rhythm that he tries to hold throughout the entire run. It's always a surprise for him to see what he runs when the race is over as he typically has no idea of his splits or final time until he crosses the finish line. 

T2: 2:43
After putting on Nike Vapor Fly 4%, Naked Running Belt (with two flasks, one with Precision Hydration 1000 and the other with 1500 and then a small Hot Shot flask filled with Enervitine), trucker hat and sunglasses, Karel was ready to run. 

Run: 1:22.47
And oh did he run.....FAST! Karel said from the first step on the run course he knew it was going to be a good run for him. He was passing athletes left and right and because of the course layout, he felt like he could have ran just a tad faster if there was more room on the course. He didn't complain about the course set-up as he is there to race the course that he is given but it did get a little tight at times. As I was tracking him, I could see him moving up in his age group rather quickly in the run and eventually, I knew that no one was going to catch Karel. Although anything can happen in long distance racing, Karel has really never had a bad endurance triathlon race - no bonking or GI issues so I am fairly confident when he gets to the run that he can put together a strong performance. This time around, he was flying! Not too long ago, he questioned if he would be able to keep running fast as he gets older, but nearly 42, he keeps surprising himself with these amazing race day performances. The reason why I say amazing is because unless it's a random "speed" workout, he never runs consistently this fast in training. He just knows how to put his "best effort" together on race day. He enjoyed the cheers from familiar faces and somehow, put together his best ever run on a very hot day. Karel said he felt good throughout the entire run until the last 4 miles which got really hard. He had to use all his mental strength to get through those miles, especially the last mile that seemed to drag on forever until the finish line.

Run splits per his Garmin:
5:57
6:19
6:32
6:29
6:18

6:25
6:24
6:38
6:35

6:30
6:20
6:22
6:28

Total: 4:23.55
1st AG (40-44)
2nd overall amateur male (missed 1st by 1 minute due to a youngster in the 25-29 AG)
17th overall
Fastest amateur run

This was Karel's first-ever age group win and highest overall placement in an Ironman-branded half Ironman. He was so happy with his performance and it was just what he needed to boost motivation and excitement for the next block of training. Although his big focus of the year is the 2018 Ironman World Championship in October, he is looking forward to the next few races on his schedule as opportunities to test his fitness, try new things and take some risks. Karel loves being in a race environment as it always seems to bring the best out of him.

2018 Trimarni Supporters and Affiliates

We would like to send a BIG thank you to our Trimarni sponsors and affiliates for supporting the Trimarni team:

• Run In - for helping us with our running gear/shoe needs
• Mg12 - for helping our muscles stay relaxed
• Clif Bar - for quality, organic ingredients in quality sport nutrition
• Carborocket - for providing a quality bike and run nutrition in tasty flavors
• Base nutrition - for making delicious bars and a variety of products to meet the needs of endurance athletes. And for being all around awesome. 
• Veronica's Health Crunch - for the most delicious hand made crunch - ever!
• Infinit - for customizable sport nutrition with safe and effective ingredients
• Levelen - for helping athletes optimize our hydration needs through sweat testing
• Hot Shot - for boosting neuromuscular performance and preventing muscle cramps
• Solestar - for maximum stability, better power transmission
• KLEAN for making quality products, tested to be clean and safe for athlete consumption.
• Boco Gear - for helping us race in style
• Canari - for the most comfortable, functional and stylish gear and for helping our athletes race in good-looking kits
• Amrita bars - for making the most delicious tasting, high-quality plant-based protein and energy bars. 
• Xterra - for the fastest, most comfortable wetsuit ever.
• Alto cycling - for engineering the fastest race wheels
• Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
• Ventum - for designing a cool-looking bike that has been backed by research and top-notch engineering. And for supporting athletes whenever needed at races. 
• Salem Anesthesia - for your Trimarni support

Sport Nutrition Product Review - Cheribundi Protein

Cherbundi
Geneva, New York
www.cheribundi.com

About the Company from the website: Per the Cheribundi website, when a former athlete discovered the benefits of tart cherries, he partnered with a research team at Cornell to study these incredible tart cherries and find out if they really were as beneficial as he thought. After a good bit of testing, research and trial, Cheribundi was born. Now, their super natural, tart cherry juice comes backed by science – and is ready to be shared with the world. They believe in the simple philosophy of keeping good things in. That’s why they’ve built their company on the powerful benefits that come from tart cherries. Some of their guiding principles include: listening to science and their customers; being clear and transparent about their benefits and beliefs; acting as partners in health; and focusing on healthy products that taste great.

Recognition: 
Official recovery juice of the CPDSA, Cheribundi Tart Cherry Juice is proud to be one of three premiere partners for the organization since 2011.

Products:

• 100% Natural  
• Tart
• Tart Light 
• Relax (for sleep)
• Protein (for recovery)
• Black Cherry

Label Claims (Example Protein):
40 cherries in every bottle + 8g whey protein isolate per serving

Nutrition Facts Examples: Cheribundi Protein
Time to build your body back up with our protein-infused tart cherry juice drink. All the recovery benefits of tart cherry juice with whey protein added, giving your muscle recovery an even bigger boost. 

Serving Size: 8 fl oz
Calories: 110
Total Fat: 0 g
Sodium: 20 mg
Potassium: 270 mg
Total Carb: 20g
Sugars: 17g
Protein: 8g

Ingredients: Tart cherry juice (not from concentrate), water, whey protein (whey protein isolate (Milk)), Reb A (natural stevia leaf sweetener), vanilla extract *Contains milk

Notes: 
-Tart juice with a slightly thicker consistency
-No strong powder aftertaste
-Must be refrigerated after opening
-Small bottle travels well (ex. workouts/races)

4 weeks until Ironman Austria!

With my mind and body in a good place, I'm itching to get on the plane to travel to Europe for our 5-week European race-cation. While I'm already getting sad about leaving Campy for over a month, I know he will be in great hands between my good friend Christie in North Carolina and my mom. This weekend concluded another big week of training which was sprinkled with some lighter sessions to rejuvenate the body and mind. 

This weekend included:
21 running miles
5:20 hours riding

(I was suppose to swim on Sunday afternoon but decided to go for an easy spin with my mom instead)

Now you may be thinking that these are "long" workouts and you are correct. But in reality, these were my weekend totals as the training that I do is much less than most Ironman athletes in training. It's also more about specificity than quantity. I'll admit that I do have years of endurance in my body but I still believe most Ironman athletes overtrain and get way to caught up in chasing miles over what's happening within those miles.

Here's the weekend training breakdown, which was done solo since my other half was in Raleigh for last minute decision to race the half ironman (spoiler alert - Karel won his age group and placed second overall amateur and ran a personal best of 1:22 off the bike. Wahoo!):

Saturday
AM workouts
~4 hour bike (outside) as:
Warm-up on rolling hills
Main set: 
6 x 10 minutes (build by 2 starting at Ironman effort) w/ 7 min EZ spin between
2 x 20 min at Ironman effort w/ 7 min EZ spin

47 minute brick run (in the pouring rain - yippee!) as:
10 min form focused running
30 sec walk
20 min Ironman effort
30 sec walk
10 min above Ironman effort
30 sec walk
Cruise home with good form

PM run:
41 minute form focused (podcast listening), happy, easy running w/ 30 sec walk break each mile

SundayAM workouts
1:43 run (which includes stops/recovery breaks) as:
Warm-up to my "loop" behind Furman (it's a .62 mile loop with 2 right turns per loop. Each loop starts with a gradual downhill, gradual uphill with a kicker at the end, gradual downhill, false flat and then downhill to finish the loop):
MS: 8 loops (each loop takes me around 4:50-5 minutes) - all sustainable-strong but build each loop so that #8 is my best.
90 sec rest between

Easy 80 min spin with my mom immediately after the run. 

With 12 years of endurance triathlon racing, I've tried many different approaches to Ironman training. While I believe some amount of endurance training is necessary to build aerobic fitness, I sadly see far too many athletes spending weekend after weekend training slow (or way too hard) with long miles. While there's a time and place for certain "extreme" workouts, these should not be the norm when training for an Ironman as the body becomes stale, exhausted and burntout. Recognizing that a key requisite to Ironman success is being able to resist fatigue for as long as possible, an important component of planning Ironman training is designing a program that helps build resilience and strength while also building aerobic fitness. Knowing that intense training, strength training and frequency training can all help build aerobic fitness, there is much more "bang for the buck" with low-er volume training that includes specificity, often at a higher than race-pace effort. This training also puts the mind and body into different situations that require good fueling and hydration as well as mental and pacing techniques that can be employed on race day. While I'm not saying that other approaches are wrong, we have had great success in this lower volume/higher frequency approach and I can't wait to see how it pays off in less than a month!

Celebrating 36 years of life

Today I start another 365-day journey of my life. Although a birthday means that your life is one year less, we should never take a day for granted. We must make the most of and celebrate every day of life. Because it's not the years in your life that count but the life in your years, I look forward to many more adventures, experiences and learning opportunities in my near future.

In honor of my day of birth, I thought I'd share 36 interesting facts about myself. Enjoy!!

Life goals

1. Write a book
2. Be in the audience at the Ellen Show
3. Visit all the continents in the world
4. Break 10-hours in an Ironman triathlon
5. Remain in good physical and mental health for as long as possible
6. Help an Olympic athlete with daily/sport nutrition

Bucket list travel experiences

1. African safari
2. Grand cycling tour (ex. Tour de France, Giro, Paris Roubaix, etc.)
3. Swim in the San Alfonso del Mar resort swimming pool in Algarrobo, Chile. 
4. Visit Oregon, Montana and UAE
5. Do more international triathlon races

Favorite foods

1. Blueberries, cherries and bananas
2. Mushrooms, arugula
3. Pancakes, french toast
4. Trail mix (nuts and raisins)
5. Yogurt

Favorite animals

1. Dogs/Cats
2. Cows, Pigs, Goats
3. Turtles
4. Dolphins/fish

People I want to hang out with

1. Pink
2. Obama
3. Ellen Degeneres
4. Sebatian Kienle 
5. Bono

Life-changing experiences

1. 1995 - Japan exchange program (Toyata city, Shizunai, Hokkaido, Tokyo, Kyoto, Nagoya)
2. 2004- Work-service project in Philippines (Cebu, Manila, Bagong Silang) - 2+ weeks no running water or electricity
3. 1996 - Becoming a lacto-ovo vegetarian
4. 2004 -Moving alone from Lexington, KY to Davie, Florida for graduate school
5. 2005- Earning my MS in Exercise Physiology. 2010 - Becoming a Registered Dietitian
6. 2006 - Meeting Karel (blind date on a group ride)
7. 2006- Finishing my first Ironman
8. 2012 -Starting my own business (Trimarni Coaching and Nutrition)
9. 2014 - Losing my dad to cancer
10. 2014 - Moving to Greenville, SC

Favorite quote

"Live life like you don't have a tomorrow."

Miss you dad....

Today marks four years since my dad passed away after his 10-month fight against cancer. Some days it feels like just yesterday when he left whereas other days it feels like forever ago. I miss him every day.

My dad was an incredible human being and I was so lucky to call him MY dad for 32 years of my life. I miss his guidance, his jokes, his support, his positive attitude and his love for me as his daughter. Some days are harder than others but my dad taught me so much in life, especially to never ever take a day for granted. After his passing, I found it important to honor his 67 years of life by staying strong and living my life to its fullest.

My dad taught me to....

1. Always smile
2. See the positive
3. Be nice
4. Never stop learning
5. Help others

While it's very hard to live life without my dad, I know he looks over me and shares every life experience, obstacle, setback and high-moment with me.

If you would like to learn more about my dad, here is a tribute that I wrote about my dad on Father's day after his passing.

Sport nutrition product review - Precision Hydration

Picture source

Precision Hydration
Based in: Christ Church, United Kingdom 

Website: precisionhydration.com 

About the Company from the website: 

Their mission is to give every athlete access to a personalized hydration strategy so that they have the best chance of achieving their goals. They formally launched Precision Hydration in 2011 after many years working with elite athletes and technology partners to develop a simple and effective way to help athletes understand and manage their personal hydration needs. Founder (Andy Blow) has a degree in Sport and Exercise Science and was a regular podium finisher in elite short course triathlon racing in his younger days. Initially, he had very poor results when racing in the heat and at longer Ironman distances. He suffered badly from cramping and had other hydration related issues. This was despite following the widely accepted hydration advice available at the time. After years of trial and error he eventually figured out how to effectively manage his individual sodium and fluid intake to maintain his performance and was helped significantly in that process by Dr Raj Jutley, a highly respected heart surgeon who introduced him to the concept of sweat testing and the huge variance in sweat and sodium losses that can occur across athletes. It was through his own search for an effective solution that, with Dr Jutley’s input, the Precision Hydration concept was born. They built up a wealth of data on how athletes sweat and were able to build an algorithm-based questionnaire to deliver personalized hydration advice even if an athlete couldn't make it to one of their test centers. 

Certifications/Testing:

• Informed Sport/Informed Choice Certified       
• Independently batch tested for a wide range of prohibited substances on the World Anti-Doping Agency (WADA) list 

Products:

• Precision Hydration 250
• Precision Hydration 500
• Precision Hydration 1000
• Precision Hydration 1500
• H2Pro 250, 500, 1000, and 1500
• SweatSalts

Label Claims:

• No Artificial Flavors or Sweeteners
• Vegetarian
• Vegan

Nutrition Facts: Example Precision Hydration 1000

Serving Size: 1 packet        

Calories: 65                       

Total Fat: 0 g             

Sodium: 502 mg  

Potassium: 125 mg         

Total Carb: 17 g

Sugars: 16 g                                

Protein: 0 g                  

Calcium: 24 mg  

Magnesium 12 mg

Ingredients:

Sugar, Sodium Citrate, Citric Acid, Vitamin C (ascorbic acid), Natural Flavoring, Potassium Chloride, Calcium Lactate and Magnesium Carbonate.  

Notes:

• Mild taste, not overly sweet
• Ideal for running (hypotonic 3% solution)
• Practical for rehydration post workout
• If an athlete is struggling with dehydration signs/symptoms, suggest an actual sweat test protocol over the online sweat test.

How to avoid the training plateau

It's not uncommon for an individual to start a training plan and experience quick results in terms of body composition changes and fitness improvements. These are two of the most enjoyed benefits of starting a new training plan or exercise routine. But sadly, despite being consistent with workouts and feeling strong enough to train harder and longer, results stop happening. If anything, it's more difficult to experience fitness improvements and you are tempted to make extreme changes with the diet or step up the intensity and volume - putting you at risk for injury and illness. And, you may even notice weight gain, particularly around the stomach area.

A training plateau refers to a period of time when the body is no longer responding to your exercise or diet routine. Although it's completely normal to reach a state of over-reaching, where you are unable to improve pace or mileage, only to experience a breakthrough in fitness after a period of tapering or planned recovery, a training plateau is different in that it's a wall that's difficult to break through. Despite feeling like you were once making quick fitness and body composition gains with the same style of training, you just can't seem to make progress or notice change.

When I started training for endurance triathlon events twelve years ago, my first year of Ironman training was pretty regimented. I did pretty much the same training week after week after week for an entire season. I gradually increased volume and intensity but the frequency and layout of workouts stayed pretty much the same every week. This was good for my body to adapt slowly to more volume in anticipation of my first half and full distance IM. I also found myself improving my fitness, changing body composition easily (not forced) and feeling more confident with each week of training. However, come the second year of Ironman training, I found myself gaining weight and struggled to experience any significant fitness improvements. I also got myself injured by trying to do more volume and intensity- assuming that more is better. Instead of taking forward steps with my endurance fitness, I was taking huge leaps backwards. 

Since that time, I have tried a lot of different training strategies to keep myself healthy, strong and fit as an endurance triathlete and the one thing that has helped the most with longevity and enjoyment in the sport, along with good health, is variability. I have not been injured in about five years and my body has gotten extremely resilient and strong. No two weeks look the same for my training as every week is different in terms of frequency of workouts, duration, intensity and sport. Instead of cramming all my workouts into the morning, I regularly perform two-a-day workouts to allow ample time for recovery and refueling/rehydration. I am not married to a certain time for workouts as frequency training has proved to be more beneficial for my body than longer miles. I will often do two bike or run sessions in one day to accumulate more volume but ensuring good form by not overdoing it in one workout. Every workout is of quality and I keep my easy sessions easy so I can go hard on intense days. I never count miles or get obsessed with paces but instead, go by time and focus on form and effort over metrics. Sleep is extremely important and I won't sacrifice sleep for a workout. My long workouts are never too long that I can't recover from them. I always eat before my workouts, use sport nutrition during all my workouts and focus on good recovery post workout. The rest of the day, I eat to nourish my body. These are just some of the strategies that I have adapted to my style of training, which has helped me continue to see performance and body composition improvements over the past few years. At the age of (almost) 36, I have been in this sport for a while as I haven't taken a break from long distance triathlon since the age of 24. However, I feel stronger, healthier and fitter than ever before. There's nothing magical, extreme or ground-breaking with my training other than I am constantly stressing my body with quality training sessions that vary week after week. Every week is new and exciting, which also keeps me from feeling burnt out and makes training fun and fresh.

If you are finding yourself in a training plateau, here are a few of my tips to help you break through the wall: 

1. Make sure you are focusing on good fueling and hydration before, during and after your workouts to minimize added stress on your body and to help you better adapt to training.
2. Incorporate strength training into your cardio-focused routine. 
3. Mix up the workouts in your typical routine so that you aren't doing the same workouts on the same days each day of the week. 
4. Add in more intensity (with appropriate recovery intervals) and reduce the volume. 
5. Get more sleep. 
6. Move more when you aren't exercising. It's very easy to add more volume to your training and become more sedentary throughout the day. 
7. Focus on quality instead of quantity/intensity. If you are experiencing chronic deep muscle and joint pains, an overall lack of energy, low motivation, feeling down, frequently getting sick or injured, you may be overtraining. Overtraining is not limited to a certain number of hours per week or the elite, but failing to properly recover between two sessions, match energy intake with energy expenditure and nourish your body with wholesome foods and proper hydration. 
8. Make sure you are eating "enough" to support your training load and timing nutrition properly around/during workouts. 
9. Focus on form over pace. 
10. Make a small change in your training to feel more energized, mentally and physically. Avoid making a drastic or huge change. Don't get fixated on needing to stick to the same routine every week. 

How to find the right "expert"

Getting and giving advice over the internet is so incredibly easy. Some people think they have an answer to everything. The problem with giving advice is that you aren't responsible for what happens next. For example, what if your nutrition advice negatively affects the health of someone? What if your training advice gets someone injured or sick? There are a lot of self-proclaimed experts who give bad advice because they don't take into consideration you as a whole person. You can't expect quality advice from someone without giving an expert all the current facts and your past history.  More so, just because one expert experienced success in weight loss, diet, health, athletics or career, this doesn't mean that what worked for him/her will work for you. Also, information can be heavily skewed to fit an agenda, such as selling a service or product or boosting popularity. There will always be a research study and success story to support any kind of agenda. With so many experts out there, here are some ways to help you select the right expert for your needs. Remember - don't believe everything you hear. If it sounds too good to be true, it probably is.

1. You believe in his/her philosophy. When you have insight on how an expert approaches situations and how he/she helps others, you will gain trust in this individual as you have similar views and understand his/her methodologies. 

2. Your expert has credentials, competence, experience and a good reputation. 

3. You feel safe and not judged by your expert and you feel like you are treated like an individual. 

4. Your expert has a specialty area or is an expert in a specific field, based on experience and formal education.

5. Your expert is actively involved in learning with continuing education.

6. Your expert has patience for you and does not rush your journey. She/he doesn't have a quick fix or a one-size-fits-all method. Despite having knowledge, education and being extremely popular, experts are not magicians. Most issues or problems require ongoing support, accountability and assistance.

7. Your expert gives you his/her full attention, provides a supportive and positive environment and does not ignore or dismiss your questions or concerns. Your expert values a team approach when working together.

8. Your expert challenges you and wants you to step outside your comfort zone. She/he doesn't tell you exactly what you want to hear or give you false promises.

9. Your expert maintains your confidentiality.

10. Your expert doesn't change his/her approach based on what is "in" or trendy. While it's important for your expert to keep an open-mind to new research, trends and strategies, it's not necessary for your expert to change his/her beliefs every time a new fad becomes heavily popular. 

As you search for the best expert(s) to help you with your personal needs, keep in mind that the same expert may not work for everyone. Figure out exactly what you need and are looking for in an expert - keeping in mind that not every problem has a clear, simple or easy answer. 

Spectathleting Ironman 70.3 Chatty

It was a very quick and last-minute decision to drive 4.5 hours to spectate Ironman 70.3 Chattanooga but it was well worth it. With nine Trimarni team members racing (6 age groupers, 1 pro, 2 educational team members), we couldn't pass up this opportunity to see our athletes in action. Plus, we know the Chatty area really well after being there for Ironman 70.3 Worlds and Ironman Chattanooga last year so it was an overall stress free, quick and fun weekend. 

Although the weather was iffy for the weekend, it turned out to be absolutely perfect. It was hot and sunny instead of stormy which I'm sure delighted the minds of the athletes who were racing this weekend as it can be mentally exhausting to have to worry about the chance of storms and the possibility of a cancelled swim or race. The weather forecast looked to be worse for our athletes racing the Greenville Mountains to Mainstreet half ironman on Sat but thankfully the weather gods were in our favor.

We left Greenville on Friday late morning. Because our weekend was dedicated to our athletes, we strategically used the weekend as "recovery" from our training instead of trying to pile in longer Ironman workouts in a different training environment, without being able to focus well on recovery and nutrition. Therefore, we did our "longer" workouts on Thurs and Friday morning - although, neither was too long by most Ironman triathletes standards but we have been focusing more on quality and intensity over volume lately to help us fine-tune our fitness for our upcoming races.

After we checked into our hotel around 4pm, we quickly unpacked the car and drove to the expo to meet up with our friend Rachel at Ventum. It was nice to also see some other familiar faces at the expo. We had all the excitement of racing but without the nerves :)
We are so excited about our recent Ventum + Trimarni partnership and to have the opportunity to support and ride Ventum. I'm excited to say that I'll be riding a Ventum one at Ironman Wisconsin as my new bike will arrive later this summer (after we return home from our Europe race-cations). I only say all of this after I had the opportunity to test out the Ventum bike. Since we were in Chattanooga and there was a size 46 demo bike available, Rachel (aka director of happiness) let me borrow the bike overnight (how cool and awesome is that?!?) for Karel to do a quick fit/adjustment for me to test-ride the bike on Saturday morning. I was super excited to try out a new bike brand (with a radical design) as I have been riding Trek for about eight years and I have head nothing but great things from Karel since he got his Ventum a few months ago.

Since we brought a cooler full of food, we didn't have to rely on eating out or searching for food but we did pick up dinner at Whole Foods (on the other side of the river) to give us a nice meal to eat in the hotel room before calling it a night. After two extremely tough days of training, we really needed to make sure we stayed up on our nutrition and hydration, especially with being a bit off of our normal routine in Chattanooga. In the evening, I worked on the computer for a little bit as Karel watched the Giro (or Tour of California - not sure as he is in cycling heaven right now with so much to cycling to watch!) and then we went to sleep around ten. Campy loves road trips and he was so happy to be with us this weekend. With so much travel for us this summer, it was nice to have Campy with us as he makes everything more entertaining with him around.

We woke up rather early to get out on the bikes before the expo started so that we could return back the demo Ventum. With our athlete Josh staying in a hotel across the street from us, he joined us for the ride at 7:30 so that he could do some of his warm-up with us before we carried on with our ride. Karel had his road bike as this Sat ride was all about me getting to test out the Ventum. We were so thankful to Josh's wife Eedee for babysitting Campy at her hotel while we were out spinning our legs. Campy is one spoiled pooch.

After a quick 45 minute spin on the race course, Josh left us to head back to his hotel and Karel and I carried on with our ride up Lookout mountain. It was important for me to test the bike in all types of terrain and my biggest concerns were how the bike rides on bumpy roads, climbing and most of all descending. Because me and the wind tend to not get along really well, I was anxious to hear if the Ventum would help me feel more in control of the bike when riding in the wind (especially descending). Although there wasn't much wind if at all, it was still good to climb and descend on the Ventum. My immediate feedback was that this bike feels just like a road bike - it's extremely easy to control, smooth and responsive. I felt in control while descending and it's very comfortable in aero. If you know me, I don't like change but I was loving this bike so much that I didn't want to get off it!

After about 1:30 of riding, we rode to the expo to meet up with a few of our athletes so Karel could help with some bike mechanical needs of our athletes and so I could say hi to others. I went back to the hotel after almost 2 hours of riding the Ventum and didn't want to stop riding it.

After getting Campy, cleaning up and eating, we headed back to the Expo to return the Ventum and finish off our morning helping our athletes out however needed. We spent the rest of the afternoon in the hotel room working, watching cycling, eating and taking a short nap (phew, exhausted!) before heading out for dinner with Eedee in downtown Chattanooga at Bluewater. Dinner was so good and it totally hit the spot to have something filling, fatty and salty.

On Sunday morning, we stayed at our hotel instead of heading to the swim start so that we could see all of our athletes (and  the pros) start the bike (around mile 2). We were in the perfect spot to give some cheers to everyone. It was so great to see our professional triathlete Ericka in action as she put together a very strong race and was in the mix throughout the entire race, from start to finish. We are so proud of her. Our other athletes, Josh, Reid, Diane, Michaela, Pat and Andy did amazing, as did our educational team member Gin. Another team member Josh had a mechanical which took him out of the race on the bike but he was in good spirits which is important as that's part of racing. Everyone was smiling and looked in control throughout the entire run.

We headed down to the race venue before the male pros got off the bike, just in time to see Starky finish the bike and start the run. It was very inspiring to see the pros in action and we were able to give a big cheer for a few of our favs out there on the course, especially our athlete Ericka who was rocking this race and ended up 11th pro female.

The Chatty run course is perfect for spectating so we headed up the hill to backside of the course (before the bridge over the river) to see our athletes on both sides of the course. It was the perfect location to cheer for everyone. Campy was a trooper although he spent more time in my arms than on the ground as his 10.5 year old body doesn't move as fast for as long as it use to. Regardless, he had fun out there and gave a lot of barks/cheers. 

We watched most of our athletes finished but we needed to hit the road by 2pm in order to get back to Greenville before a busy Monday for us (nutrition consults and Retul fits). Thankfully, we saw everyone out on the course and it's always a relief to know that your athletes are off the bike. It was exhausting to spectate but well worth it as it was so awesome to see so many familiar faces and to be there for our athletes. Next up, Karel will be racing Raleigh (I will be staying at home with Campy so Karel is making the trip solo).

A few pics from the weekend....

A thank you to....

Instead of calling the following companies "sponsors," I feel more comfortable talking about these amazing companies as our supporters and affiliates. We believe in aligning ourselves with companies who have quality products or services to help our athletes reach their personal health and fitness goals. If you have any questions about the following, just send us an email.

2018 Trimarni Supporters and Affiliates

We would like to send a BIG thank you to our Trimarni sponsors and affiliates for supporting the Trimarni team:

• Run In - for helping us with our running gear/shoe needs
• Mg12 - for helping our muscles stay relaxed
• Clif Bar - for quality, organic ingredients in quality sport nutrition
• Carborocket - for providing a quality bike and run nutrition in tasty flavors
• Base nutrition - for making delicious bars and a variety of products to meet the needs of endurance athletes. And for being all around awesome. 
• Veronica's Health Crunch - for the most delicious hand made crunch - ever!
• Infinit - for customizable sport nutrition with safe and effective ingredients
• Levelen - for helping athletes optimize our hydration needs through sweat testing
• Hot Shot - for boosting neuromuscular performance and preventing muscle cramps
• Solestar - for maximum stability, better power transmission
• KLEAN for making quality products, tested to be clean and safe for athlete consumption.
• Boco Gear - for helping us race in style
• Canari - for the most comfortable, functional and stylish gear and for helping our athletes race in good-looking kits
• Amrita bars - for making the most delicious tasting, high-quality plant-based protein and energy bars. 
• Xterra - for the fastest, most comfortable wetsuit ever.
• Alto cycling - for engineering the fastest race wheels
• Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
• Ventum - for designing a cool-looking bike that has been backed by research and top-notch engineering. And for supporting athletes whenever needed at races. 
• Salem Anesthesia - for your Trimarni support

Ironman-ish swim workout

The pool is my happy place. I don't always feel great in the water but I am always happy to be in the water. Lately, my swimming has felt strong and speedy. Sometimes I find myself in a swimming slump and I just feel horrible in the water for weeks at a time. I typically swim 4-5 times per week - 4 days during the week and typically once on the weekend on Sunday late afternoon. When I am feeling good, I treasure those swims and the workouts that I get to do when I am feeling ON.

Yesterday was one of those days. I had a great swim workout and despite feeling a bit tired near the end (with heavy arms), I was focused the entire time, enjoyed the entire set and managed to do a great job executing the workout. Again, this doesn't always happen so when I feel good, I make sure to take note of these workouts and put them in my memory bank to refer back to come race day (just in case any doubts pop into my head - which they usually do as it's normal to have those pre-race worries and what ifs).

Here's the swim workout from Tues morning:

Warm-up:
500 EZ swim (last 50 backstroke)

200 kick with fins (on my back alternating free/fly by 50)

Pre-set: 2x's:
2 x 25s max w/ paddles
50 EZ

50 max w/ paddles
2 x 25's EZ
(rest 10 sec)

This is a great set, above, to do on race week to get the engine going) 

Main set
8 x 200's w/ 30 sec rest

8 x 100's w/ 20 sec rest

8 x 50's w/ 10 sec rest

All as: 

2 x 70%
2 x 80%
2 x 90%

2 x very strong

Cool down:
100 w/ buoy
50 breastroke/backstroke

The key to this set is to focus on execution which means not going out too hard and to be able to keep good rhythm and form even when tired as the set progresses. It's also important to stick to the rest breaks. I didn't take any extra rest between each part of the main set. I sipped on 1 scoop EFS during in 20 ounce water during the swi (finished the entire bottle during my swim)

Here's the data from my swim (I usually don't swim with a watch but I wanted to capture my splits from this workout):
4100 yards (57:41 swim time, 1:10 total time in the pool)
8 x 200's as:
3:01
2:56

2:51

2:47
2:42
2:40
2:37
2:35

8 x 100's as:
1:26
1:24
1:22
1:21

1:18
1:17

1:16
1:15

8 x 50's as (as you can see, I don't get much faster the shorter the distance :)
:42
:41
:39.92
:39.46
:38.9

:38.3
:37.1
:36.72

Now is not the time to diet

Nearing the 2-3 months out from a key race, many athletes start paying close attention to any limiters that could potentially sabotage race day performance. Weight is typically one of those "potential" limiters that comes to the front of the mind for my athletes.

Although weight can play a positive or negative role in performance, it's not the only way to improve or destroy performance. Sadly, when athletes start looking at performance and how to get faster, stronger or go longer, weight becomes the only focus.

It's not uncommon for the athlete who wants to achieve a specific body composition to look for strategies and behaviors that are extreme in order to make for quick changes. Because most people won't keep up with new habits if they don't result in quick changes or feedback, many of the strategies that athletes take to change body composition adversely affect health. Fasted training, restricting fluids and calories during prolonged sessions, not focusing on good recovery, eliminating food groups, drastically cutting out calories and not having an all around good relationship with food can cause a host of issues, such as : hormonal disturbances, slow tissue growth/repair, slow energy metabolism, declining energy and excessive fatigue, bone issues, endocrine issues, altered pyschological and physiological functioning and a decline in performance. The athlete who feels the need to make extreme changes in the diet is typically the athlete who will experience the greatest risk to health and performance down the road, if not immediately. In other words, a strong desire to get leaner for performance actually destroys performance, instead of helping it.  

Keeping in mind that even short periods of intentional or unintentional food restriction, food group elimination or poor sport nutrition fueling can negatively affect how you train, compete and recover. Poor exercise performance and an increase in injuries and burnout is common in the underfueled and undernourished athlete. 

Let a change in body composition be a direct and non-forced result of good nutrition habits and behaviors. By doing a great job of meeting your daily energy needs, focusing on nutrient timing, using sport nutrition properly and not neglecting your health, you'll find yourself with a body composition that you can be proud of because it's the body that is fueled, fit, strong and healthy and ready to perform. 

A healthy body performs amazingly well. Instead of making strict changes in the diet in order to change your body image, focus on fueling and nourishing your amazing body.

I never said you can't lose weight or change body composition to boost your performance. But now is not the time to diet (nor is it ever OK to make an extreme change to your diet that isn't sustainable). If your strategies for weight loss or body composition change are counterproductive to your initial goals of being faster, more resilient, healthier, stronger and more powerful or you are unable to meet the athletic demands of your sport with your new lean and toned body, your dietary approaches are not productive. 

The Ironman hat is ON!

It would be wrong to say that we are just now starting our Ironman-specific training for Ironman Austria as we don't like to break down the season from race to race. However, now that our two half Ironman events are behind us this season and next up is Ironman Austria, it's only appropriate that now is the time to put on the Ironman hat and put the mental energy into the next 7 weeks of training. While the training volume is going to increase slightly, it won't be anything drastic or extreme, relative to what we have already been doing over the past few months.

This weekend was a long ride of 5 hours followed by a 20 minute run. The ride was beautiful as we rode to Keowee and then back home with a big loop that included over 5000 feet of climbing (we actually picked this route because it was a more "mellow" route with not a lot of climbing. Funny how the elevation just adds up where we live! The last time I rode this long was in Ironman Chattanooga in September so it's been a while since I've spent this much time in the saddle but it wasn't too much of a stretch from our normal 3.5-4 hour rides that we have been doing over the winter/spring. Because we are still recovering from the eccentric muscle damage of St. George (downhill running), the training volume and intensity of running has been very low this week. My "long" run on Sunday was only an hour and it was one of those make-me-feel good types of runs.

With the race season in full swing, the excitement for training and racing is high. Warm weather makes it easy to start the workouts that you once dreaded and you may be tempted to go harder than you should, especially if you are training with others. Every workout may become a race-prep strategy and you may neglect proper fueling and hydration with the warmer temps. I find that many athletes get into trouble around this time of the season as bad habits from the winter/spring begin to become more noticeable or the excitement of racing takes over and there's little ability to make good decisions in the moment. I feel it's important to remind you that all the small things that you do - mobility, fueling, daily eating, good sleep, proper hydration, good recovery, etc. - are essential to keep you healthy and well all season long. 

If you are like us and have your racing "hat" on, don't forget all the good things that you have been doing all winter long to get you to where you are right now or else you may find yourself injured, overtrained or sick. 

Ironman 70.3 St. George - race report

Running to the finish line in a long distance triathlon race is an amazing feeling. As I ran my way to the finishing chute at Ironman St. George, I couldn't help but thank my body for being so resilient. While I don't feel "fast" right now, I have been able to set a course personal best in my last two half Ironman races. So although I am getting faster, I contribute this to being great at not slowing down. With my focus now shifting to Ironman racing (with Ironman Austria and Ironman Wisconsin on the schedule), I feel I am in a good place with my endurance so the goal isn't necessarily to get better at going longer but to continue to trust the process because whatever I am doing, I think it's working! 

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Pre race: 
So many to-do's on the day before a half Ironman. After a good night of sleep and a little work on the computer in the am, II had a quick snack of 2 waffles, PB, raisins, granola, egg and syrup (similar to race day) and then laid out all my gear for the race. Around 8am, I left the house for my pre-race warm-up which was around 75 minutes on the race course (mostly the run course) followed by a 15 min run. My pre-race warm-up is never the same as I always go by feel and do what I need to do to feel race ready. After my warm-up, it was time to eat. I had a glass of milk before showing and then I yummed over homemade cinnamon rolls (2 of them - made my Michela) and some scrambled eggs. Yummo! I also had some fruit (banana, strawberries, tangerine).

With bike check-in lasting until 5pm, we were in no rush to drop off our gear. I spent the next few hours working on the computer which was good as I could take my mind off race and not overthinking anything. I stayed hydrated throughout the day and ate every few hours (mostly carbs with a little protein). I never felt too full, bloated or stuffed which was a good feeling going into the race.

Around 2pm, I packed up my transition bags and Karel and I headed off to T1 (Sand Hollow State Park) to drop off our bikes and gear. The gear bags were optional (cycling shoes and helmet) but we decided to drop them off with our bikes so we had one less thing to carry with us on race day morning. We scoped out the transition area and the swim course as all the buoys were set up.
Since we had already driven some of the course (after our practice swim on Thurs), we took the quickest way to downtown St. George to drop off our run gear bags in T2. Although two transitions make things a little more time consuming on the day before a race, it does feel good to drop things off, similar to an Ironman. Since Karel and I (and our athletes) all use some type of hydration system on the run, we still needed to access our run gear bags on race morning to drop off our flasks for our hydration belts.

Nearing 4:30pm, it was time to head back to the house to eat, rest and sleep.
For dinner, I had rice and potatoes and cottage cheese with a very small salad and Karel had chicken with rice. It was nice to have some many Trimarnis in our house as we could all socialize in the evening - reducing some of the pre-race nerves and jitters. By 7:30pm, I was getting tired and with a super duper early wake-up call, I managed to fall asleep around 8:30pm. While I felt I slept great for a few hours, I woke up sometime in the middle of the night but refused to look at the clock because I didn't want to get frustrated if I saw a time that was close to our 3:40am. I tossed and turned a little but eventually, I think I went back to bed to get a few more hours of sleep.

Race day
With our early wake-up call, I was a bit tired and slow moving. After my fainting incident at Ironman 70.3 World, I have become very mindful and attentive to how I feel and move on race day morning so I made sure to get up very slowly. Anytime I start to feel a little lightheaded (which now seems to only happen on race day morning) I just make sure to walk slowly to a place to sit or lie down until it goes away. Thankfully, no major issues that I couldn't resolve with a quick sit as I was waiting for my coffee to heat up. I had my typical pre-race/training snack of 2 waffles, PB, banana, lots of maple syrup and an egg (I swapped my normal yogurt for an egg this race) and one small cup of coffee. I also had 1 scoop Osmo pre-load in a cup of water. After I ate, I headed outside for a quick 5-8 minutes jog to get the digestive system flowing. I spotted Karel out doing the same thing. Nearing 4:40am, it was time to pack everything up and head toward T1 to park, drop off our run flasks and set up transition and board the shuttles.

After setting up my run transition area, we boarded the bus to head to T1. The ride was uneventful although it felt like it took forever to get there. Karel listened to his music and I listened to all the chatter from the athletes on the bus. I sipped in 1 throw away plastic bottle of 2 scoops Osmo hydration throughout the morning up until the race.

After we arrived, Karel pumped up my tires and I set up my bike transition area followed by placing my 3 sport nutrition bottles in my bike flasks. I put my computer on my bike and I was done. I still had a good hour before the race start but it felt good to not be rushed.

Because this race does not have a water start (which is very unfortunate considering the cold water), we resorted to dry land warming up with lots of jogging around the parking lot. I must have spent a good 20-25 minutes of stop and go jogging with some resting/stretching/talking in between. It was great to see so many of our athletes and familiar faces.

With the water temperature being 65 degrees, I debated about not wearing booties as I have never worn them in a race before. But Karel and I loved how they made our feet feel in our practice swim so we decided to wear them for the race (since they are allowed in 65 degree water or cooler).

I started to get excited and I felt ready to get things going. Nearing 6:40am, I poured some water down my wetsuit to adjust it and keep it from "sucking" to my chest and headed to the corrals to line up for the swim. To avoid starting out too fast with the cold water and to allow more riders on the course before I got there, I strategically stood in the 30-33 wave instead of being with a faster group. Karel lined up next to me.

They started us every 3 seconds (in rows of 3) and Karel started right in front of me.As soon as he went off, it was my turn to go. As soon as I stepped into the water, I was so glad that I had my booties on as it was a nice to not feel as if my ankles were being chopped off due to the cold water. 

1.2 mile wim
29:00 - Marni

29:30 - Karel 
The good - I feel I swam super strong. I managed to see Karel for the first part of the swim but then I lost him in the craziness of having to swim through so many people. It was a little choppy so I tried to time my stroke rhythm with the chop. I was breathing every stroke and swapped sides for breathing every so often. Despite the sun, I was able to sight really well to stay on course. As I was swimming, I felt fast in the water and I kept thinking I would swim 28 minutes for the first time in my triathlon career. Wishful thinking - so close.

Lessons learned - I didn't have any issues in the swim but Karel felt a little tightness in his chest at one point which prevented him from picking up his effort. He stayed smart throughout the swim and still put together his best every open water half Ironman swim time. I feel like I only have one speed in the water and even though I can pick up toward the end, I wonder if I am swimming Ironman effort for 1.2 miles.

T1
2:30 - Marni
1:58 - Karel
The good - I felt like I had a quick transition until I saw Karel run past me (wahoo - I beat him in the swim) and then saw him quickly head out.

Lessons learned - I quickly wiped off my arms and legs as I was worried about being cold to start the ride. Not sure if that costed me a few seconds and if it was even worth it.

56 mile bike
2:38.20 - Marni
2:31.14 - Karel
The good - I was really proud of how I executed the bike. I managed my effort for the first 8 miles or so to really let my legs warm up. I did feel a little cold to start the bike but after the first climb, I felt much more comfortable. I got passed by two ladies in the first 10 miles of the bike but that was it for ladies passing throughout the 56 mile ride (I had the 20th fastest bike including the pros, I think 8th fastest female amateur). I didn't let it get to me when I was passed as I was focusing on my race and trying to put together the best race that I could from start to finish. I enjoyed passing lots of guys on the bike, especially on the climbs. I felt really strong throughout the entire bike, nutrition went perfectly and I had a lot of fun. The miles went by fast and the weather was perfect. Although a tough course, if you are a good climber, you get plenty of "recovery" for every climb.

Lessons learned- Karel did not have a good bike. He's been very frustrated with his biking and he isn't sure why his body is struggling on the bike. He is still running and swimming well but he is going to change up his bike training to see if he can bring back some speed into his legs. While he feels great on his bike (ex. no back issues like in the past), he just feels flat when he races. I felt a little warm near the top of Snow Canyon - I used water from 2 of the 3 aid stations to cool off so not sure I would have done anything differently. Although I used my climbing strength the best I could throughout the race, I felt I lost time on the downhills. I rode confident and skillfully but I don't think there's enough of my 5-foot body to give me much more of an advantage going down steep descends. 

T2
2:49 - Marni
2:30 - Karel 
The good - I remember last year being really tired after the bike when I entered the transition area. We had much less wind this year compared to last year but I also think I executed the bike and fueled/hydrated better.

Lessons learned - I spent too much time at my rack putting on all my gear. I should have walked out and put things on as I was walking to save some time. Every second counts!

13.1 mile run
1:40.50 - Marni
1:25.61 - Karel
The good - The first few steps out of transition felt good. Not great but far from bad. This was my first wearing the Nike vapor fly 4% in a race (same with Karel) as we have only put about 4 miles in them to keep them responsive and fresh. They felt amazing to run in and I felt so springy and light running off the bike. That feeling alone changed my mindset immediately as I was really enjoy the run from the first step. I was able to break down this course into sections which helps my mind when I run so I don't feel into any ruts. After the first few miles uphill, I found a good rhythm and couldn't believe how "fast" I was running. Last year I was disappointed in my 1:49 run as I stopped too much at the aid stations and just felt heavy and tired throughout the entire run. I felt in control and strong throughout the entire run which was a great feeling. I used only water and ice from the aid stations and made sure to hold ice in my hands between each aid station to keep myself cool - it worked wonders. Thanks to my hydration belt, I could drink whenever I wanted to and I tried to strategically drink on the downhills when breathing was more controlled. I loved seeing more and more Trimarnis out on the course as the miles went by for me. Karel had an amazing run that he felt made up for his sub-par bike. With Haines City not being a good run for Karel, he was wondering if his "fast" running days were overwith. It's a nice surprise when you can prove yourself wrong. Karel only took water from the aid stations (he said he didn't use much ice as he didn't feel too warm) and relied on his flasks from his Naked Running belt (which he loves because it doesn't bounce when he runs fast).

Lessons learned - I feel like I could have broken 1:40. I was looking at my watch several times as I felt in control over my form and it wasn't negatively affecting my race to see my pace. If anything I think it was encouragement as I was shocked to see the paces I was running. I am not sure if I would have done anything differently for if I had tried to run harder earlier in the race, I may not have felt so strong in the last few miles where I was able to pick up some good speed down the hills and to the finish line. I also didn't see Karel the entire run! I was bummed about that. Because of all the downhill running in the last 3 miles, my feet were starting to get a little tired so I think I need to make sure I do more feet strengthening exercises.

The finish - 70.3 miles
4:53.27 - Marni, 2nd AG (I was given 3rd place as I tied with 2nd)
4:30.26 - Karel (3rd AG)

The good - Oh that finish line feeling. I tried to run as hard as I could to the finish line. I wasn't sure what I was chasing but I knew this was going to be a big improvement from last year (5:04). Karel also had a course PR of 2 minutes. I was really proud of myself for the race that I put together and I couldn't wait to get back on the course to cheer for the rest of our athletes. After not recovering so well in the 24 hours post Haines City 4 weeks ago, Karel and I made sure to focus on our hydration and refueling as soon as possible after the race (we neglected to do so in Haines City with over 30 of our athletes on the course). This time I had Osmo pre load right after the race to replenish electrolytes and fluids (I had it in a bag for post race) and then I ate fruit, chips and 2 slices of pizza within 30 min post race. Karel had a chicken and rice dish from the food tent, along with a Mexican coke that he brought for post race.

Lessons learned - In looking back at the race, I don't think I would have done anything differently. My equipment was great, my nutrition went well, my mind was in a good place and physically I felt great all day. I made a huge improvement from last year on this course, I felt strong all day and I had fun racing. I smiled all day and felt like my body worked really well with my body - a great feeling that doesn't always happen in endurance racing.

As always, thanks for the support and for following us along in our adventurous and extreme hobby. Next up.....my favorite race venue ever.....Ironman Austria on July 1st! 

Ironman 70.3 St. George - race day gear and nutrition

MARNI

Pre race: 
Kit - Canari Trimarni two piece tri kit
Calf sleeves: Compress sport
Warm-up shoes: NB 1500
Body glide: Pjuractive 2skin
Nutrition meal/drink: 2 waffles, syrup, PB, hardboiled egg with salt, granola. Osmo pre-load (1 scoop), 1/2 scoop Klean BCAAs, 1 small cup coffee. Throw away plastic water bottle for pre-race warm-up with 2 scoops Osmo. 

Swim: 
Goggles: 2.0 special ops femme transition clear lens
Wetsuit: Xterra Vengeance w/ Xterra LAVA booties
Gadget: no watch

Bike:
Bike: Trek Speed Concept w/ dura ace Di2, Cobb 160 mm crank
Wheels: Alto CC 86/56
Helmet:  Giro Aerohead MIPS Helmet with shield
Tires: Specialized Sworks tires 24mm
Other stuff: Ceramic speed oversized pulleys, Garmin vector pedals, ISM PN 1.0 saddle
Shoes: Bontrager Hilo
Socks: Balega ultra light no show
Gadget: Garmin 810
Fuel: Infinit Trimarni custom formula (2 bottles - Fruit Punch and Grape, 2 scoops each bottle), Carbo Rocket Black Cherry Half Evil 333 (1 bottle, 2 heaping scoops). Total calories on bike = 750. 

Run: 
Shoes: Nike Zoom Vapor Fly 4%
Hat/visor: Boco Gear Trimarni trucker hat

Socks: Balega ultra light no show
Hydration belt: Nathan Trail Mix Plus 2
Fuel: Carbo Rocket Hydration (1 heaping scoop raspberry lemonade in flaskk), Osmo women active hydration (3 scoops in flask). Total calories during run = 210. Additional water and ice from aid stations.
Sunglasses: Oakley Flak 2.0
Gadget: Garmin 920

KAREL

Pre race: 
Kit - 2 piece Canari Trimarni kit
Calf sleeves: CEP ultra light socks
Warm-up shoes: Nike Zoom Fly
Body glide/Sunscreen: Chamois cream, EMJ Sunscreen
Nutrition meal/drink: 1 packet protein Oatmeal w/ walnuts, Osmo pre-load (1 scoop), Coffee. Espresso. 1/2 nut filled Clif bar at lake. 1 Hot shot before the swim.

Swim: 
Goggles: MP Xceed, mirrored
Wetsuit: Xterra Vengeance w/ Xterra LAVA booties
Gadget: Garmin 735

Bike
Bike: Ventum one with dura ace Di2 w/ 165 crank
Wheels: Alto CT 86 wheelset
Helmet: Giro's Aerohead MIPS Helmet w/ shield

Tires: Specialized turbo all round tubular tires
Other: Ceramic speed oversized pulleys, Garmin vector pedals, Dash custom saddle,
Shoes: Bontrager Hilo
Socks: None
Gadget: Garmin 810
Fuel: 1 bottle w/ 1 1/2 scoops INFINIT, hydration system filled with 2 bottles INFINIT (each with 1 1/2 scoops). 1 Enervitine Cheerpack. 1 Hot Shot. Total calories = 875. 

Run: 
Shoes: Nike Zoom Vapor Fly 4%
Hat/visor: Boco Gear Trimarni trucker hat

Socks: Balega
Hydration belt: Naked Sports Innovations w/ 2 x 8 ounce flasks + 1 x 6 ounce flask
Fuel:  1 flask with less than 1 scoop Carbo Rocket Kiwi Lime, 1 flask with Precision Hydration 1000) + small flask with 2 packets Enervitine competition cheer pack w/ caffeine (only finished 1). Total calories: 370. Additional water from aid stations. 
Sunglasses: Oakley radar EV
Gadget: Garmin 735

Ironman 70.3 St. George - quick recap

Ironman St. George was once again memorable and jaw-dropping. You've probably seen countless pictures of the scenery floating around social media but the views are even more amazing in person - and that's one of the many reasons that makes this race so special. The Ironman staff puts on an incredible race - the course is well marked, easy to navigate and many sections of road are completely closed off from traffic. The community really supports this race and the volunteers are fantastic. I can't say enough good things about this race. Even the finish line area is fantastic - perfect for kids with the splash park and other activities. While a bucket-list race for many, it's certainly a challenging course that requires a lot of physical and mental strength. 

Sharing the race course with eleven of our Trimarni athletes was so much fun - especially since most of us stayed in the same house together. We shared laughs, food and stories leading up to the race and of course, the fun race stories post race.

There's something about a challenging course that makes you feel very accomplished - regardless of the outcome. St. George 70.3 provided us athletes with the opportunity to explore our mental toughness while testing our physical abilities, which makes the finish line feel oh-so-rewarding.

Without a doubt, St. George 70.3 is a very tough course from start to finish. The swim is cold and a little choppy. The bike is hilly but with long steady climbs followed by long descends. The wind is always unpredictable and the temperature can get rather warm. The run is extra hilly with long climbs and donwhills with no flat sections - its either up or down. But with all the toughness comes the satisfaction of completion and a feeling of confidence and self-belief.

Since this was our second time competing at St. George 70.3, we came into the race with a better understanding and appreciation of the difficulty of this beautiful course. I'm very pleased with my performance as I was racing against several very fast and tough ladies which brought the best out of me. I was more willing to take risks at this race compared to last year but I felt like I stayed in control all day and my body responded well at all times. I had a personal best on this course by 11-minute compared to last year by improving all three disciplines - swim, bike and run. I felt strong on the course all day with no low moments and I enjoyed racing for myself - determined to do better than last year to showcase my continued improvements in the sport. Karel was disappointed in his bike performance but thrilled with his swim and run. He had a two minute improvement compared to last year and we both ran much faster than last year (Karel ran 5 minutes faster and I ran 9 minutes faster). Challenging courses are difficult because you can't chase a time or outcome but you have to stay in the moment and be proactive and present throughout the entire race.

More details to come but for now, here are the final results:

Marni
1.2 mile swim - 29:00
T1 - 2:30
56 mile bike - 2:38.20
T2 - 2:49
13.1 mile run - 1:40.50
Total: 4:53.27
2nd/3rd AG 35-39 (I tied for 2nd but they gave me third place)

Karel
1.2 mile swim - 29:30
T1 - 1:58
56 mile bike - 2:31.14
T2 - 2:30
13.1 mile run- 1:25.61
Total: 4:30.26
3rd AG 40-44

Also congrats to our athletes who embraced the challenges and finished strong! It was so much fun to share the course with so many Trimarnis!