Things to do in Znojmo, Czech Republic

                               

I had never heard of Znojmo before I met Karel. Prague, yes but not Znojmo. If you were wondering, Znojmo is pronounced Znoy - like joy but ZN instead of J and then mo - said like Joe but M instead of J. ZNOY-MO.

If you have ever traveled from Prague to Austria or the other way via car or bus, you probably went through Karel's hometown of Znojmo, Czech Republic.

Znojmo is a major town in the South Moravian Region of the Czech Republic, located near the border with Austria. The town is situated on a rock outcropping on the steep left bank of the Dyje River (thus, we always have to climb on our bikes to get out of town).


The Gothic Church of St. Nicholas and the Late Gothic Town Hall tower are the most recognizable landmarks in Znojmo. St. Nicholas Church was built in 1348 by Emperor Charles IV and the town hall (250 feet tower) dates from around 1446.

There's a lot of history in the town. The Romanesque Rotunda of Virgin Mary (later of Saint Catherine) is the only fully preserved sight of the premyslid castle in Znojmo, founded at the turn of the 11th and 12th century. The significance of the rotunda is due to its unique paintings. Under the city and castle is a vast labyrinth of connected passageways and cellars. The Znojmo Catacombs (which you can tour) were developed in the 14th and 15th century for defensive purposes and contained wells, drainage, fireplaces, trap doors and escapeways that led beyond the fortifications of the city.

For the wine drinkers, because of the land and warmer weather, Znjomo is at the center of wine-region - known for their white wines. Znojmo is famed as "wine center" which is evidenced by a labyrinth of long wine-cellar corridors dug directly beneath the town. But don't worry beer drinkers - like most places in Europe, beer is much cheaper than water. In September, a historic wine parade takes place. Znojmo is one of the oldest wine growing areas in the Czech Republic.
The Znojmo region is predominantly agricultural because it has a warm and dry climate. It sits at 290 meters above sea level.

For the fitness enthusiasts and adventure lovers, you will not be bored (or inactive) here. In addition to walking all around town, you can enjoy the Podyji National Park, swimming at the Louka Znojmo pool (open May until September) and of course, cycling! There are so many cycling tours going on in the summer as it's the most fun (and nature-filled) way to go from town to town or to just be outside and enjoy the sights. The cycling routes are for everyone, of all fitness abilities. It's very typical to see families and young kids on bikes, riding from town to town and then camping, as part of summer vacation.

And of course, I can't forget the ice cream! If you see a sign that reads "Zmrzlina" you know you are getting close or have arrived to an ice cream truck or shop. Yes, there are signs everywhere letting you know where the ice cream is and it's even advertised on the radio. The town of Znojmo loves ice cream! But don't be let down if your scoop of ice cream is the size of a golf ball as the servings are small....but it'll only cost you around one dollar (or 20-25 Czech Crowns). And instead of sitting down to eat it, you'll be eating it on the go as that's just how things roll around here. It's not surprising to see construction workers, business people and of course, kids (and parents) walking around with ice cream cones.

You can start planning your vacation with this guide - HERE. If you are considering visiting Znjomo, don't hesitate to reach out to us and I'll have Karel help you with your Znojmo vacation.

Sources:
Muzeum Znojmo
Znojemska Beseda
National Park - Jizni-Morava
Wikipedia

Here are some pictures from the town.

It's race week - in Czech!

                             

Wow - I can't believe I'm saying this but we are racing on Saturday in historic Prague!

When we planned our 5-week trip to Czech to visit Karel's family and race Ironman Austria, we couldn't pass up the opportunity to race the 2nd running of Challenge Prague to conclude our race-cation. This will be an exciting opportunity for Karel to race in Czech and I have a feeling it's going to be a race to remember as you can't beat the location and the views we will see on the swim and run course are going to be incredible!

As for training, it's been an interesting past few weeks. I felt I recovered quickly for Ironman Austria as my muscles felt rather good the first week  but then again, we also did very little exercise and then the next week was rather light. However, that second week was a bit frustrating for me because my muscles felt ok but I was still feeling incredibly low in energy. It was just an empty feeling that I knew wasn't normal for me but something that is common post Ironman - the highs and lows of Ironman recovery. One day you feel great and then the next day you feel like someone sucked the energy out of you. Oddly though, I was feeling rather good on the bike and swim but running was slow to feel my energy level rise. I respected my body with freedom to just run without structure, walk whenever I wanted and I also ran on the trails because I love trail running, I give myself permission to run at various paces based on the terrain and it allows me to be in nature and it's less impact for my body. We've also been biking a lot because it's how we can combine sight-seeing, move blood and also take advantage of the many bike-friendly routes. Three weeks after the Ironman (this past week) included all structured training sessions (with a purpose to each workout and most sessions with a main set) and I was pleased that my body has been responding well (finally) and feeling fresher with each passing day. I've also made sure to fuel well - which isn't hard when we have such a great selection of feel-good food, including homemade meals prepared by Karel's mom.

I was asked by a Trimarni follower how our bodies will react to racing so close to an Ironman and my response was "that's a good question!" I've never raced a half Ironman (or anything less than that distance) after an Ironman in one season. And the only time I have raced after an Ironman was another Ironman (~8 and 10 weeks for the two times I did it, respectively). So this will be a new experience for my body but I'm also not going into the race with any expectations or pressures. I want to have fun and also treat it as a training day where I give my best knowing that I just did a very tough effort at Ironman Austria and I still have another Ironman left this season in 7 weeks (Ironman Wisconsin). I want to make sure that I can recover quickly from this race to get back into my Ironman training when we settle back into the states the following week. I also need to be respectful of my body that I can't dig deep or take any risks at this race as I am still carrying around some fatigue from this past week of training after the Ironman - and it was a big week of training for me. As for Karel, he is still recovering from the Ironman but he has a long season still ahead of him with Augusta 70.3, the Ironman World Championship 3 weeks later and then Ironman Florida 3 weeks after that so he won't be doing anything silly but still giving his best for the day in a competitive setting. It's going to be a fun experience for us both.

Here are a few pictures of our last week of training in Czech. I am just loving this different training environment with outdoor pool swimming (lately it's been short course meters), running in the Podyjí National Park and riding on the very bike friendly roads in Czech and Austria. 

Feeling so safe riding on the roads here. Thank you cars! 

My thoughts on culture and body image

I'd like to ask you a personal question....

Over the past day, how many times have you been called fat - to your face?
Over the past week, how many times has someone told you that you need to lose weight?
Over the past month, how many times has someone commented on your body, in a negative way?
Over the past year, how many times have you been told by someone that you will always be unhappy until you change your body composition?

I'm hoping that the answer is never for if anyone is commenting about your body, I'd think twice about the role of that person in your life and how he/she is adding value to your life. Certainly, there are exceptions for health/medical reasons regarding body composition changes. 

Now I'd like to ask yourself the same questions but now that someone is you. How many times over the past day, week, month or year(s) have you told yourself that you are fat, you need to lose weight, commented on your body or believed you will only be happy when you change your body composition?

Sadly, far too many people struggle with negative self-talk regarding body image. If nobody is saying these things to your face, where are these thoughts coming from? Why do you feel so badly about the way that you look?

As someone who strives to always send positive messages about body image (especially relating to athletes and sport performance), it makes me so sad that so many individuals see body image as a reflection of self-worth. That is, how you look holds so much importance in your life.

What is body image? It's how you visually perceive your body, how you feel about your physical appearance, how you think and talk about your body and your sense of how other people view your body.

In America (and many other parts of the world),  your body image has a lot to do with how you feel you measure up when compared to the societal or media-supported norms. This is often where those negative thoughts come from. When you see someone who is lean, you feel fat. When someone looks pretty, you feel ugly. Whether you choose to acknowledge it or not, the media (TV, magazines, Facebook, Instagram, bloggers, movies, commercials, etc.) constantly reminds you how you should look. That is, the more you watch, look at or are entertained by perfect images of others, you feel worse about yourself when you don't fit into societies "perfect" body image.

Now this is no biggie if you can laugh it off and carry on with your day but this is far from the case. The more negative your body image, the greater the risk for extreme weight or body control behaviors such as extreme dieting, extreme exercise habits, cosmetic surgery, eating disorders and using supplements or drugs to change body composition.

Societies connection between thinness or leanness and beauty is around you on a daily basis. Think about all those unrealistic body images that are genetically impossible for most of us to emulate. 6-pack abs, sculpted arms, thin thighs, a flat stomach, a perfectly rounded butt - these are the images that you are told are "ideal"  and normal, desirable and achievable, but in truth, they are unattainable and truthfully, the work needed to achieve this ideal look may not make you happy or healthy in the long run. But, constantly trying to measure up to these images may make you feel worse about yourself - often picking on all of your flaws and self-imposed disgusting features. Sadly, many people believe that having fat on the body is a sign of being ugly, unattractive and unhappy whereas those with a toned, thin or muscular body are happy, successful, body and disciplined.  When did this become the norm?

While the media is a powerful tool that is responsible for determining the standards for beauty, physical attractiveness and what's sexy (or not), it's important to get to a point of body acceptance to improve your quality of life. Even if you desire to change your body composition, make sure you are not comparing yourself to others and realize that your self-esteem and happiness should not depend on how you look. You should want to eat healthy food and exercise not because you need to look a certain way but because a healthy lifestyle allows you to do awesome things with your body. And it's absolutely ok to eat nutrient poor food on occasion (like ice cream and other treats) and to not feel guilty about it!

Over the past few weeks, I've been "living" in a society where I don't speak the language. I don't watch TV, I have limited time on social media, I don't read magazines and I don't watch movies here. The only person I talk to is Karel. Why do I share this with you? Despite already having positive views about my body image, body confidence and cultural diversity go together. In other words, by traveling, interacting with a different culture and experiencing foreign foods, you are no longer confined to the images that overwhelm you on a daily basis. When I see bodies here in Czech, I see all sizes. People express who they are without trying to fit a standard. When we go to the local swimming pool, I see body confident men and women in very little clothing - smiling, running/playing around and having fun. These people look happy and guess what, they aren't lean or skinny. Yes, people can be happy without being fat-free.

While I'm sure there are people here who are dieting to look different, surrounding yourself with people from other cultures may help to lead to a healthier body image. If anything, when you are in a different culture with such diversity, you get to choose what messages you want to listen to - that is, if you can speak the language. If you can't speak the language, no one can tell you what you should or shouldn't look like and that's gotta feel good. You can choose negative self talk or positive talk. You can think about all the negative things about yourself or focus on positive aspects and your individual uniqueness.

Remember, there is no standard or perfect body. You can be thin, medium or heavy built and still have problems or be happy and healthy. You don't need to achieve a certain weight to have a satisfying and enriching life. While I believe in good lifestyle habits to reduce risk for disease and to improve quality of life, "healthy" doesn't have a look or a number on the scale that never changes.

You are unique in your own way. Let go of your personal assumptions about yourself. Stop "following" people who make you feel bad about your image and spend time with people who have a healthy relationship with food, exercise and their body. Enjoy, thank, celebrate and accept who you are. And the next time you travel, consider exploring cultures and cultural traditions that support positive body image and self-esteem. Sadly, the Western culture is hyper focused on dieting and appearance. If only we could be like other cultures and rather than highlighting and commenting on appearances, we could celebrate all bodies.

Czech out what we've been eating

There's been a lot of yumming over the past few weeks! In no particular order, here are some pictures of the meals I've consumed while in Europe (primarily Czech).  If I don't mention who made the dish, it was prepared by Karel's mom. 

Vienna: Chicken curry wrap from Veggiezz with potato fries (all vegan!)

Cucumber salad (made by Karel)

Homemade vegetable soup w/ noodles.

Plnená paprika (stuffed pepper with tomato sauce and rice - all homemade and veggies from the garden)

Meruňkové knedliky - apricot dumplings topped with bread crumbs and farmers cheese

Karbanátky - fried burgers (made with soy meat for me)

Palačinky se špenátem - Spinach stuffed crepes

Pastries from the bakery next to where we are staying. 

Bramboračka - mushroom and potato soup

Šunkofleky - noodles with soy meat (the original recipe is made with ham)

Vanilla and chocolate pudding with fresh fruit and whipped cream (all homemade!)

Fresh bread from the grocery

Koprová omáčka - asparagus sauce with potatoes and eggs

Bramboráky - potato pancakes

Svíčková na smetaně - classic Czech dish (Karel's dish)

Meruňkový táč - Apricot cake

Fresh apricots from the tree. 

Black cherries .

Raspberries. 

Svíčková na smetaně - classic Czech dish (my dish made with soy meat)

Polévka s játrovými knedlíčky - liver dumpling soup (Czech restaurant)

štěpánská pečeně - Beef and dumplings (Karel's dish, Czech restaurant)

Arugula (rocket) salad

Apricots

Grapes for wine

Raspberries

Black cherries

Peaches

Rýžový nákyp - rice pudding with apricots

Vegetable and potato soup 

Apricot cake

Bramborové taštičky s povidly - Potato dumpling with plum jam topped with breadcrumbs and farmers cheese

Bruschetta - restaurant in Frankfurt, Germany

Spinach salad with cheese, walnuts and grapes - restaurant in Frankfurt, Germany 

Pasta - Karel's dish in Frankfurt, Germany

Pizza - Frankfurt, Germany 

čočková polévka - Lentil and vegetable soup

šopský salát - Salad with balkan cheese

And ice cream!

The European food culture

Each time we travel to the Czech Republic, we live like a "local." That's because Karel has all his family in Czech and they have strong family food traditions. While I can only make generalizations from what I have observed while traveling to Europe, I've learned a lot from spending time in Karel's small town of Znojmo, Czech Republic.

A few observations:

• People walk a lot. It's very easy to get around via walking paths and sidewalks. 
• It's a burden to go by car when you can easily go by bike, bus or feet. With tight streets, expensive gas prices and little parking, it's much more practical to leave the car at home (if you have a car) and use a more physical way to get to your final destination. 
• There are no fast food establishments in this town. You can't just pick up a meal or eat on the go. Meals are either consumed at a restaurant or at home. 
• Children have traditional Czech meals at school for lunch. The kitchen staff begin cooking early in the morning - with real food found in the community from gardens and farms. 
• If you eat on the go, it's usually a pastry, bread or a small scoop of ice cream...as you walk. 
• Pastries are not overly sweet or drenched in sugar. 
• Lunch is the biggest meal of the day. Many places close for lunch so people can go home and eat.
• The town shuts down around 5:30-6pm for people to go home and spend time with family. 
• Grocery shopping is almost a daily occurrence. 
• People are active - there's a lot of bike riding, walking, bike touring, playing in the local pool, playing on the playgrounds and just overall, being outside. 

As for food, I feel this is an area that I appreciate the most when traveling to Europe. Perhaps it's because I don't understand the language and thus, I don't hear any chatter about dieting, food trends and body image. Maybe this is something to consider for where you live - how much are your dietary patterns influenced by what you hear and read around you? While this can be good if you are wanting to improve your diet, far too many times, individuals follow strict, rigid and extreme styles of eating in an effort to change health, body composition or to improve fitness.

Oddly, America is a food-obsessed culture that is rather unhealthy. Food is cheap, quick and easy to access yet health care is extremely expensive. Interestingly, Europe (or Znojmo - where Karel grew up), is also food-obsessed. But in a much different way.

For example, Karel's mom thinks about our lunchtime meals well in advance. There's a lot of care, attention to detail and passion spent on cooking. A home-cooked meal is not just for a special occasion like a holiday but it's how you eat here - everyday. Again, a generalization but it's also how Karel grew up.  Food is fresh, local and nutritious. People care about what they eat. There are at least half a dozen grocery stores (and probably over a hundred at-home gardens) within a few miles of this small town so it's easy to get food. Meals take time to prepare and it's something that people want to make time for. It seems like people aren't "too busy" to cook. Eating is a time of celebration in the day - not in the year. Much unlike the relationship with food in most of America, people want to stop their day to eat as they are too busy.

Here, it seems like people care about food and there's little (if any) debate over what's good versus bad food. Karel tells me that there's little discussion on fad diets here. While there are processed snacks, candies, ice cream and lots of pasties available, I find there's an overall attitude that this meal or snack is going to be delicious, satisfying and good for you because people here care about ingredients, where they are produced, how they are produced and how things are made. Food is good for the people and the environment. And you can feel it too - when we eat food here (pastries to ice cream), it doesn't feel heavy or uncomfortable in the gut. Maybe it's just our observation but we notice a vast difference in the digestion of food in American vs. Europe - with our Czech meals/snacks digesting so much easier.

With every home-cooked meal that we have consumed in Czech, it is one that is memorable, satisfying and satiating. Essentially, for most American's, food provides calories to survive the day and that's pretty much it. For some people in America, eating is a chore or an afterthought. Far too many people in America don't view food as memorable. If a person does care about food ingredients, there's a tendency to care too much - the point of obsession. Certainly, there are far too many questionable ingredients in America but there are also far too many diet trends, strict styles of eating and to be honest, too many experts endorsing the "best" way to eat. Most often this style of eating doesn't address lifestyle habits like cooking and meal prep but just addresses food without a holistic perspective.

While obesity and health issues are wide-spread around the world, there's something to say about the obvious difference between how American's view food compared to other parts of the world. Clearly, a good relationship with food starts with making time (and appreciating) home-cooked meals and making the time to stop your day to nourish your body, connect yourself with the community/friends/family and celebrate the food that you have the privilege of eating. And don't forget to yum. 

It's time to catch you up!

I can't believe that we have been in Europe for three weeks! We still have a little over two more weeks left of our European race-cation but it's nice to have finally settled into a good daily routine. Karel and I are not "vacation" type of people so although we are trying our best to relax and recharge and do some sight-seeing, it's not practical for us to step away from our coaching and nutrition business not to mention the difficulty we have escaping structure in our daily structure. So here's a little update on the past two weeks......

Post Ironman
The two days after the Ironman were rough. We were sore, tight and did I say sore?..... but every day it got a little better. Luckily, we were both able to sleep fairly well on the night of the Ironman so that helped a lot with recovery. We also did a lot of walking but the 5 hour drive from Klagenfurt back to Karel's hometown of Znojmo, Czech republic was a little uncomfortable. But thanks to some delicious coffee/cappuccino from McD's (yes - I said it, the only time I'll stop at McD's is in Europe for coffee) and some pastries, we survived.

With Karel having his family (aside from his brother) and many of his childhood friends living in Znojmo, we are lucky to have a place to stay anytime we visit. We stayed two nights with his friend (who has whippet puppies!) before heading off on the road again. We were able to get in some work, spend time with Karel's dad and get in a swim workout at the local outdoor pool (long course meters) on Wednesday (43 minutes/2500 meters). Although my body felt low in energy still and a bit stiff, it felt really good to loosen out in a cold pool. Post Ironman, I was still feeling tired during the day and would often get waves of highs and lows, but able to sleep ok during the night.

Ironman Frankfurt
Since we knew that Karel's friend Roman was racing Ironman Frankfurt (the one we stayed with on the first night of our arrival after our lost bikes issue), we couldn't pass up the opportunity to spectate, especially with such a packed pro field. Plus, I've never been to Germany so I thought it was a must-do opportunity.

We woke up really early on Thursday to get to Roman's place (outside of Prague) around 9am. We left his place around noon (after stopping for lunch) and I enjoyed my first trip in a camper van! I had some important work on a project to get done on the computer so that kept me busy for the entire 6+ hour drive. We finally arrived in the late evening and it was nice to stretch out the legs for a walk before heading off to bed - in the camper van. Roman had a hotel room booked in the town of Walldorf (about 15 minutes from Frankfurt) so we stayed in the van for one night and then booked a hotel room for the rest of our stay.

Karel enjoyed hanging out with Roman and the other 3 Czech guys racing the Ironman, whereas I enjoyed being in an Ironman atmosphere. The Frankfurt setting was a bit overwhelming with the Ironman being in a downtown setting so Karel and I were happy that we weren't racing (and only spectating) as it was a little stressful getting around. We also enjoyed having an outsider view as spectators of a European Ironman as our only experience is at Ironman Austria as athletes. It was neat to visit the expo and check out different vendors and to feel the Ironman hype. This certainly helped with the typical post-Ironman blues that are felt after a race (especially a race that doesn't go as planned).

It's crazy how bright it stays at night (it doesn't get dark until after 10pm) and how early it gets bright (well before 5am) where we are so it didn't make for easy sleeping, especially since we need to leave the windows open with no AC (no place where we stay in Europe has AC). But once again, we were ok with this since we were not racing. Luckily in Klagenfurt, we were on the top of a mountain which made it really cool - plus the weather was rather cool in the evenings and mornings which was pleasant.

As for workouts, we went for an open water swim (not at the race venue since that was not open for athletes before the race) at a nearby lake to the race venue. The water was very refreshing so we didn't swim with our wetsuits. It was nice to swim with Karel's Czech friends - although we swam a bit more than them since they were just splashing around and getting use to the water. Karel and I swam about 15 minutes. Afterward, we had a delicious lunch with the group before heading back to the hotel. We got some work done before heading out for our first run post Ironman (five days post race) which was a very easy 22 minute/2.5 mile run around the town. Although the legs were a bit tender, it felt good to run as we had been doing so much sitting and walking.

Karel helped the guys out with their bikes as a few had mechanical issues before the race (day before) and afterward, we headed out (with Roman) for a ride. This was our first ride post Ironman (Sat). Roman joined us for the first 45 minutes or so and then Karel and I went back out - exploring around the airport (on the bike path). We rode for about an hour and fifty minutes with the last 20 minutes just playing around on our bikes (exploring).

It was nice to have the rest of the day to ourselves as we got a lot of work done and could get to bed early before our spectating race day. Oh, I almost forgot! We also figured out how to use the train and we took it to the next town to check out the aquatic center. There was no designated place to swim so we just played around (let's call it pool open water swimming) and laid around before walking the 3 miles back home on the bike/walking path. It's so nice to be able to easily get from town to town (by feet or bike or train/bus).

Karel woke up early (4am) to take the guys to the swim start and then he returned back to the hotel. We stayed in the hotel until around 10am before heading downtown to Frankfurt. We decided to "watch" the first part of the race online on Ironman Now (Facebook) and also get in a short run (22 minutes/2.6 miles). It was a long day of spectating but an awesome experience!

Znojmo, Czech Republic
On Monday (8 days post Ironman), we returned home to Karel's hometown and it felt good to finally be stationed in one place. We are calling Znojmo our "home" for a total of 17 days as we booked a place from a friend of a friend in the city. It's nice for us to be able to spread our stuff and have a work space while still being able to spend time with Karel's family. Our typical routine involves waking up (without an alarm but to the sounds of the chirping birds) around 5:30/6am, getting work done for a few hours (while eating breakfast) and then working out. After our morning workout(s), we eat lunch (prepared by Karel's mom at her place) and then head back to our place to get more work done. Then, it's time for Karel to watch the Tour de France (Czech version of course) with his dad at his place. This is some great quality time for Karel to spend with his dad, talking about what they both love - cycling. Before his dad had hip surgery, he raced until he was almost 74! He will be 78 this year. Since Karel's town is small, it's not uncommon for Karel to run into a childhood friend - someone who he hasn't seen in over 20 years! Karel has been doing a great job translating for me and has only forgotten to switch from Czech to English a few times. I always enjoy grocery shopping in Czech - trying new foods and yumming over some old favorites.

As for workouts - to be honest, my body was still recovering all this past week. Sunday (7/15 - two weeks post Ironman) was the first day that I actually felt like I had energy and my body wasn't suffering. While the workouts we have been doing are unstructured (more like exercise), I have continued to go through highs and lows during the workouts - and throughout the day. But Sunday was the first day I finally felt fully recovered. While it's easy to want recovery to be quicker, I need to respect the time that is needed to heal my body. Even though my race didn't go as planned and I didn't meet my expectations of the race I felt I trained for, I still owe it to my body to let it recover. If anything, because I ran on empty for over 20 miles, this is even more of a reason to get my energy back through lots of nourishment, fuel, hydration, sleep and rest. The blood flow has been good as my muscles feel good and the niggles have gone away. We worked out every day last week except Saturday, which was a planned all-day trip to Vienna which included a lot of walking - it was exhausting to sight-see!

As for workouts this past week (days 8-14 post Ironman)....

Monday: 41 minute swim/2400 long course meters swim
Tuesday: 2:17 hour/37 mile bike in the AM. 35 minute/4.6 mile run in the PM
Wednesday: 2:34 hour/42 mile bike
Thursday: 58 min trail run followed by a 47 minute/3000 long course meters swim
Friday: 2:23 hour/42.5 mile bike followed by a 14 min brick run (1.5 mile)
Saturday: Day off/Vienna
Sunday: 38 min swim/2400 meter long course swim followed by a 61 min/7.6 mile run

And lastly - FOOD!
Oh - we have been eating well here. Fresh, local and homemade. And it's all so delicious! I'll save those pics for the next blog. YUM!

7 triathlon nutrition myths and misconceptions

Within every sport, there are "must try" nutrition strategies for athletic success. While some are effective, most are extreme, unhealthy, unrealistic and unsuccessful.

In the sport of triathlon, combining three sports together can be challenging. The longer the distance, it becomes more difficult to master the art of fueling to delay fatigue and optimize hydration while minimizing GI issues. There's also the mindset that a lean body will outperform a body that is "overfat" because less is best when it comes to body weight. Sadly, more and more athletes are using extreme endurance training in an effort to achieve a certain body image over attempting to improve performance. Therefore, triathletes will often gravitate toward any style of eating that provides food control and helps take away the guessing of what to (and not to) eat in order to improve the odds of race day success.

To help with the dietary confusion and to ensure that your health isn't compromised in route to your upcoming event, Carrie Barrett reached out to me to hear my input on a few common nutrition myths and misconceptions in the sport of triathlon. Because these nutrition myths are found in many sports, all athletes and fitness enthusiasts should take the time to read this great article that Carrie put together. 

7 triathlon nutrition myths and misconceptions

Ironman Austria '18 Race Report - 26.2 mile marathon

I was really hoping to write a run race report about a stellar run but that’s not the case. Another marathon run off the bike where I felt like I ran far below my potential. However, this is racing. If it was easy to improve, I probably wouldn’t do this sport. My fire for a faster marathon run still burns strong and I know I’ll get it done in one of these races. Nevertheless, the most important part of Ironman racing is managing what’s given to you on race day. A strong mind can power a tired body.
If I gave up every time an Ironman was hard, I would not have 13 Ironman finishes behind my name. I was given a very tough marathon run to tackle, with an empty mind and body. While the marathon fatigue is normal and expected, I just didn’t imagine it would hit me so hard and so early in the marathon. While I wanted to quit so badly as the fatigue and empty feeling was so intense that I thought there was no way that I could finish, somehow, I found deep inner strength and a soft voice in my head that helped me fight until the finish. It was a tough fight and one I hope to never have to repeat again but I’m happy that I never gave up and even on a bad run day, I was still able to put together a strong race and land on the podium in a strong, competitive international field.

After just a few minutes, my legs responded well to running off the bike which was such a relief. With every Ironman, it’s always a big question mark as to how the legs will feel running off the bike. I’ve had Ironmans where the first step was painful and then other races, when I felt like I was floating off the bike with no effort. I was really looking forward to the crowds so once I got about a mile into the course, I felt a lift of energy from the cheers. With the aid stations spaced out every 1.5K, I focused on breaking down the race one aid station to the next. Within each aid station I was focused on my form, rhythm and fueling from my hydration belt.

The first few miles went by fairly quickly. I found a good rhythm and I was holding a steady but sustainable pace. As I started running toward the town of Krumpendorf and received my lap one bracelt, I saw Karel and he didn’t look too speedy. He even cheered for me which he rarely does when he is racing. I was happy to see him and I gave him a smile. I was happy that my stomach felt good and I wasn’t worried about nutrition issues as the first few miles usually give me signs of how nutrition will sit for the marathon run and I wasn’t getting signs any signs that my tummy would be off during the race which was good.

The first two miles of the course really suit me as the terrain changes from the sidewalk trail to packed sand to cobbles/wood and then back to the trail and then sand again. I also loved the new addition to the course where we literally ran next to the finish line (but in the opposite direction) and the noise was intense from the fans – what a boost in energy! But then, around mile 3 or so, we just run on the road and a path and to be honest, my mind doesn’t really like the section in Krumpendorf as it feels really long to me. So I just focused on making my way around the town so that I could get greeted by the loud crowds again. I will say, however, there are spectators everywhere on this course so you never feel lonely. Once I got back to the “hot spot” it hit me hard – really hard. My body suddenly felt empty and I had no energy in me. I have never had this feeling come to me so early in an Ironman and as hard as it hit me and all I could think was that I was super low in energy. At the moment, I didn’t feel bonky but I just had nothing left in me. Ugh, this is going to be a long marathon.

I kept up with my nutrition in my hydration belt between the aid stations and then tried some coke at the aid station. I stopped and walked through and took me time to try to get my energy up. It helped a bit and found myself running again, feeling a little better. At this time, my mind was struggling – part of me wanted to quit and get this horrible feeling over with and the other part of me was trying to tell me that I didn’t come this far to quit. This conversation in my head went on for several more miles as I made my way to the downtown section of Klagenfurt. I shut up the voices in my head when I got closer to downtown as I love this part of the course as it’s a quick out and back in the downtown and running on the cobblestones with spectators around eating and drinking is such a cool feeling. I even rang the bell which gives money to charity each time it is rung. I even liked the slight down/uphill (the only terrain change on the course) right before/after downtown as it was nice to change up the rhythm in my legs. Since I naturally do better running on hills, I strategically did more of my training on the Swamp Rabbit Trial which is flat, in prep for this race. But I know that my body prefers hills – and oddly enough, I am typically faster running hills than on the flats.

Because the course is marked in kilometers, I was finding myself not getting wrapped up in the miles completed or how many more miles are left to go. I just focused on one aid station at a time and tried to use those as my check marks to remind me that I was making ground on the course. I started to walk a bit longer at the aid stations and continued on with coke from the aid stations (along with water and sponges) and my fuel between the aid stations from my hydration belt. It was warming up just a bit and when the sun came out, it felt rather hot so the sponges were really helpful. I avoided running through hoses as I didn’t want my shoes to get wet so I used the sponges to keep me cool and I held on to them between the aid stations and got new cold ones at the next aid station. I spotted Karel once more, as well as my athletes Natalie and Justine and I’m sure I looked far from my normal self as all my energy (whatever was there) was focused on moving myself forward as I had little energy to give to anyone else. It was just one of those days where I didn’t want to be racing but I had to convince myself that I did want to be there – this took many many miles.

As I was nearing the end of the first loop, I thought to myself that there was no way that I could finish. But strangely, even as my body and mind were giving up, I kept moving forward. It’s almost like my mind knows that I am not a quitter and it was keeping me going even though my body had nothing left. The good thing was that my running form was still good and even though my walk breaks at the aid stations were longer, I was still running OK between the aid stations (considering how I was feeling).

There were times when I found a rhythm and had a bit more energy but it never lasted long. I just tried to hold on to that feeling as long as I could and when it went away, I just hoped for it to come back. After making a quick stop at special needs for two new flasks (pre-mixed with powder and water) before grabbing my wrist band for loop two of the course, I spotted Karel’s friend Roman from Czech who gave me the best and worst news possible.

“Marni you are in 1^st age group and 2^nd is 2 minutes behind you.”

While this information was great to hear and told me that I was leading my age group on a day when I wasn’t putting together the race I had hoped for, I now had to commit to the race for if I gave up, there would be no possibility that I could be on the podium……and all this pain would be for nothing. For anyone who has raced an Ironman and has been in this position, it can be very exhausting to know that you have to commit to being competitive all the way to the end. But I also know that the race is never over until the end and a lot can happen in the last few miles so even if you find yourself in a position that you feel is no longer competitive, never ever give up for you never know what will happen in the last few miles.

At this point, my sub 10-hour and 3:35 marathon goal was far out the window so I had a new goal – stay on the podium for my age group. In order to do this, I had to stay mentally and physically strong. I still wanted to quit and stop the pain that I was feeling in my body but to keep myself going, I started to make really small goals for myself. The first goal was to finish the loop in Krumpendorf. I continued to walk the aid stations and take care of myself but my only focus was on the next 6 miles. My mind wasn’t focused on how many miles I had ran or how many was left in the marathon but just one this one section of the race. Once I completed the loop, I felt like I had finished the race because my mission was accomplished.

OK, next goal was to get to the aid station under a bridge which is close to the downtown section of Klagenfurt. Around this time, I was passed by the girl in my age group who was 2 minutes behind me. Since we are not body marked at Ironman Austria, the bib numbers tell you what age group you are in (written out and by color). I didn’t attempt to chase her as she was running really strong and I didn’t want to do anything silly and potentially not finish (how funny – I made this assessment after wanting to quit for a good 10 miles!). I continued to focus on myself and I was OK with 2^nd age group. But this kinda worried me as I didn’t know where 3^rd was and how close she was to passing me. I thought to myself that I’ve come this far, I really want to stay on the podium. I no longer cared about my finishing time and didn’t look at my watch as my focus was on my nearest competition.

Once I got into Klagenfurt, I felt relieved. I can do this! It was the craziest feeling to suddenly have energy. It was like all of a sudden I had convinced myself that I could finish when I spent a good 2 hours trying to figure out how I would get to the finish line with an empty body. After leaving Klagenfurt for the last time, everything became “the last time” for me. Passing this aid station for the last time. Passing this KM marker for the last time. Passing this destination for the last time. This gave me a lot of energy and although I wasn’t running any faster, it sure felt easier. My legs were so tired and my body was empty but I was still able to keep good form, despite not being able to move forward very quickly. Nonetheless, I was still running and I was going to finish this race!

As I was nearing the last mile, I was so excited to be so close to the finish line. Still, a long way to go in an Iroman as anything can happen in those last 10 minutes. As I was getting closer to the finish line, I couldn’t believe that I saw the girl who blazed by me in my age group – she was suffering, very badly. I was shocked that I caught back up to her, even though I knew she would win our age group since she started behind me and there was no more room in the race to gain 2 minutes back from her. But at this point, my body had one more fight in it and I ran passed her and “sprinted” to the finish line. I had to be careful as my legs were exhausted and there were a few turns to negotiate in the last quarter mile but I was so happy to have overcome one exhausting IM marathon to finish on the podium. I even heard Karel and his mom cheering for me from behind a fence.

I zipped up my tri top and high-fived a few spectators as I was nearing the finish line. Oh what a relief to finally cross that finish line on the magical red carpet at Ironman Austria. Although I was ready for the pain to stop, I really tried to enjoy the finish line as I worked so hard to get there.

Once I crossed the finish line, I couldn’t believe the day I had and how bad I wanted to quit. Once I met up with Karel (and his mom who was so happy for us both – this was her first time watching a triathlon), he told me that he didn’t have the day he wanted either and it was a really tough day for him as well. He also said that he felt really low in energy and it just wasn’t good day for him. Although we were both bummed about our performances – which we felt didn’t reflect our current fitness – it was still a performance to be proud of for a finish is worth celebrating. Plus, I was able to stand on the podium at the awards ceremony (they only do top 3 at international races) and Karel placed 5^th in his AG which is the highest he has ever placed here at Ironman Austria.


After taking a well-needed indoor shower in the athlete area (what a treat – a total highlight of the race!) and cleaning up (and enjoying ice cream and coffee from the local café), Karel and I went back out to the course to cheer for our athletes/friends. Although a tough day for us all, I’m proud of my body for fighting this one out and it was special to share the course with Karel, his mom, Justine and Natalie.

When I was on the run, I told myself that I was done with Ironman racing. No more, never again. I had enough with this pain and I never wanted to experience it again. Ha!

Well, it only took about 24 hours for me to feel the itch to race again. Thankfully, I have Ironman Wisconsin on my race schedule (Ironman #14!) and I can’t wait to tackle one of my favorite courses for the 3^rd time! Thank you body for letting me pursue my dreams and for letting me race for 140.6 miles! 

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 whe

Ironman Austria '18 Race Report - 112 mile bike

Since we rode one loop of the bike course on Wednesday afternoon on race week, it was nice having that recon ride fresh in my head going into race day. There was no part of the course that I was dreading as this bike course is fast but also includes a significant amount of climbing – around 5600 feet. I felt like I knew the course well enough to make tactical decisions when to push, hold back and where to take risks. With no rain predicted for race day (unlike the rain that we experienced the last two times in 2014 and 2016, although both were record breaking years), I was excited to show off my bike fitness on this course.

When I got on the bike after the swim, I enjoyed the short 90-degree turn with spectators lining the barricades. It was nice to hear all the cheers. The energy is so extreme in any Ironman but at Ironman Austria, it's really easy to get around for the spectators so the hot spots are super HOT with noise.

There was a short out and back section coming next so I used that section to settle into a rhythm and to find my cycling legs. Sadly, they didn’t respond well during that section so I gave my legs more time to wake-up before settling into my race day effort. Since I don’t race the bike with any metrics goals or guidelines, I can really stay in-tune with my body and adjust along the way. The first section of the bike is fairy flat and fast so the miles come quickly and fairly easily relative to what's to come later in the course. Surprisingly, I didn’t find myself stuck in groups of athletes so it was nice to just focus on my own effort. The rolling swim start really helps reduce the clutter of athletes/drafting that can occur on the early miles of a bike course, although in Europe, everyone seems to be a fast cyclist and the competition is fierce from the first swim stroke.

One of my favorite parts about this bike course is going through the many cute small towns. But I can't overlook the views.....those magnificent views that just get better and better as the course goes on! 

Because the course is essentially two loops (one small and one big - but the loops are located in Velden and not at T1/T2), it’s easy to break down the course mentally into sections and to focus on one section at a time. Each loop features one "big" climb but there are also other climbs to navigate along the way.

Although the weather was cool and it wasn’t extremely windy, it just didn’t feel like the fast day that we all thought it would be. The predicted high was only in the mid 70’s but I got warm at times on the course. I battled with a heavy feeling in my legs for the first hour of the bike and just when I thought my legs were opening up, I didn’t feel like I had the power to ride fast or strong. tried to stay calm and in the moment and just focused on what I could do well. I really took advantage of the descends but because of my small frame, I really have to work the downhills as much as possible – otherwise it’s wasted free speed for me. I also focused on my attitude, changing gears appropriately, nutrition and reminding myself that IM racing is a very long day of racing.

I often found myself with other male athletes as I was passing several women who were ahead of me from the swim. Nearing the end of the small loop, I didn’t feel that drafting was an issue as the groups that were together were small (5-7 athletes) and most were not drafting. While there were some groups that I saw ahead, I never found myself in one. Thankfully there were a lot of officials out there – and I felt like I had one by me for most of the ride on the first lap and even some of the 2^nd lap. I made sure to ride a legal distance at all times and to be very strategic when passing the male athletes ahead of me so that I wouldn't get a penalty. I would often wait until I was on a climb or they were drinking or refilling a bottle to pass just to make sure that I didn’t have to expend more energy than needed to make the pass. I even had an official yell at a guy who passed me as I was trying to make a pass and then the athlete blocked me from continuing on with my pass. The ref was in my favor so that was nice to see them keeping things fair.

Nearing the big climb on the bigger loop, my legs slowly started to wake up. I felt like I had done a good job with my liquid nutrition but I also made an effort to nibble a little on my PB pretzel MOJO clif bar just to give a little substance in my belly throughout the race. I did notice that I was falling a little short on my liquid calories nearing the end of the first loop of the bike course which concerned me a little bit but I didn’t try to make up for it by overdoing it on fluids and end up with a sloshy stomach on the run.

Knowing the course (3^rd time racing here) was extremely beneficial as I knew all the turns and descends which helped me ride confident but also manage my gears appropriately. Not looking at my overall time or speed, I had no way of knowing how I was doing on this day but the bike just felt slow compared to years past.

As I was nearing the end of the first loop, my first thought was “ugh, another loop” which is just not like me. I was feeling tired and not looking forward to another 2000+ feet of climbing, especially as it felt like it was getting a little more windy and warming up a bit. I guess it wasn't the best place to have a low moment - right before the transition area before heading out to another 2.5 hours of riding.

I received a great energy boost from the crowd when making the 90-degree turn outside of the transition area and I was looking forward to making a quick stop at special needs to get fresh new bottles of my INFINIT (already mixed in advance). I was around a good group of athletes going into the second lap which made me not want to stop at special needs but I couldn’t let that stop my strategy/plan for the day. Since I rode past special needs when starting my first loop I knew exactly where my bag was so I could roll up to it and stop real quick. The volunteer had my bag out when I stopped so it was a super quick stop to grab my bottles and get rolling again. I had thrown out my other bottles at the aid station so I only needed to remove one bottle from my cage when I got to special needs. I was again varied my flavors in my bottles to prevent taste bud fatigue. I had four different flavors on my bike so that no two hours had the same flavor. 

When I started going again I found myself riding by myself for a while which actually was a good thing as my legs finally started to come around and I felt so much stronger than in the first loop. I had passed one female professional and I saw I was nearing up to my friend Kelly Fillnow who was racing professional. When I got close to her, she told me that she was having an off day and her mind wasn’t in it and I told her I felt the same way. It was actually really nice to be close to someone that I knew. Kelly is a super strong and positive athlete so I knew it just wasn’t her day but she was still so encouraging which was giving me great energy. She also told me that Karel passed her and he was riding really strong.

As for my other half - Karel actually had an ok day on the bike – not fast but he was happy that his back didn’t hurt and despite all the stressful experiences with his bike going into the race, he was just happy to be riding his bike. He also said that he rode most of the bike my himself – which is certainly a new trade-off for him as a faster swimmer. In the past he would be passing athletes due to his slower swim, which would give him a bit of a draft effect for the early part of the bike. Now, as a faster swimmer, he is riding near the front of he race with much more of a solo effort. I was bummed that I never saw Karel on the bike course so that was one of my motivations to get off the bike to see Karel.

I felt myself getting stronger as the bike went on although I found it to be really windy at times which meant I needed to really focus on good execution and riding my bike well. I continued to find myself around male athletes and ended up not seeing another female until a speedy girl passed me with about 15 or 20K to go in the entire bike ride. She was riding super strong and there was no way I could attempt to ride with her. Although I wasn't close to having the fastest amateur female bike split of the day, I was only passed by one female which was encouraging and it wasn't until the last 30 minutes or so of the bike ride.

I was so happy that I was finishing the bike feeling strong. I felt like I rode the climbs well, descended well and boy, what a big difference in mental and physical state compared to first loop. I guess it just shows you that the Ironman is full of up and downs and when you think you have no energy to give, the body wakes up and you suddenly have that energy you were missing. But then, the opposite occurs – you think you are in a good place and boom, all energy is gone. That's why we always say to enjoy the highs when they come because that just means that a low will be coming soon.

I did happen to switch the screen over on my bike computer before finishing the bike and I was shocked to see how I rode. I averaged only 0.1 mph slower this year than in 2016, and on a much tougher day (20.7 mph this year compared to 20.8mph in 2016).

As I was nearing the bike I was actually looking forward to the run. I have worked really hard on my running form and resilience this year and based on my workouts, I was in the best run shape of my life. I was thrilled that today was finally the day I could show off my hard work.

Nearing the end of the bike, I slipped my feet out of my shoes so I could keep my cycling shoes on my bike since I had a long way to run from my bike rack to the run gear bags. I decided to stop at the potty once again in T2 just to empty myself so that I didn’t have to worry about finding a bathroom on the run course just in case I had to go. Plus there were several available port-o-johns so it was a quick stop. It felt great to go and start the run with an empty stomach and bladder.

I quickly changed into my run gear and funny enough, left the run with Kelly. However, she quickly ran away from me as she is super speedy. My legs felt so-so starting the run (which is to be expected after biking 111 miles – not quite 112 but one mile longer than the last two times we raced here) but after a few minutes they woke up and I found my rhythm and I was ready to tackle this Ironman marathon.

Ironman Austria '18 Race Report - 2.4 mile swim

2.4 mile swim

With two previous great swim performance at Ironman Austria (my first 1-hour swim and first sub 1-hour swim of 57 minutes), a little part of me was looking forward to a fast swim but a big part of me was wondering - will my body know what to do for 2.4 miles? I tried to clear those thoughts and just focus on the present moment and to not jump ahead with any thoughts on the outcome. This is the reason why I don’t wear a watch when I swim in races as I don’t want a time to get into my head or dictate how my day will go or is going.

When I got to the first buoy, I settled into a good rhythm. Because of the rolling start, there were not clumps of athletes but I always found myself next to other swimmers. Thankfully it wasn’t sunny out (very overcast) so this helped with sighting. Plus, I always wear a fresh new pair of goggles for an Ironman which makes for fog-free swimming. The water felt a bit choppy at times but I found a good rhythm and really focused on my stroke and grabbing the water and moving myself forward. I was able to swim side by side by a few fast swimmers but I also found myself passing a lot of athletes. Even thought Karel and I started somewhat together in the water, I didn't focus on his race or try to swim with him.

Many times when I swim, I find myself by another swimmer who is veering of course and swimming into me but I don’t let these things suck the energy out of me. Most of the time I just laugh and think “dude – where are you going?” Whenever I found myself thinking how far I still had to swim, I just rerouted my thoughts to focusing on getting from one buoy to the next, imaging myself in the pool covering distance like I was swimming continuous 100 yards.

Once I made the first left hand turn (keeping buoys on my left), I found myself drifting away from the course. I felt like I was having to counteract this push by swimming at a diagonal just to get myself back on course. Finally I made my way back on the course by the buoys. I don’t like to swim too close to the buoys as it is usually more cluttered and harder to keep my swimming rhythm so I am ok to swim a little out from the buoys but this time I felt way too far. It only took a few minutes of swimming before I found myself back on course. Once I made the next/last turn, it was time to swim straight to the canal. The water was getting a lot more choppy but I felt myself getting stronger with each stroke as if my body was finally waking up. There were plenty of buoys on the course which made it easy to sight. I warmed up nicely in the water but oddly, I got a little cold on the way to the canal – it lasted only a few buoys and then I warmed up again.

I typically like to build my effort as the swim distance progresses in a half or full distance Ironman so once I entered the canal for the last 1000 meters, I really picked up the effort. I love swimming in this canal as it makes me feel like I am in a pool as I can see myself moving forward with lots of spectators cheering on both sides and on the bridges that we swim underneath. The canal is rather shallow but deep enough to take a full swim stroke (at least for me and my 5-foot frame). It’s quite the swimming experience!

I had plenty of room in the canal as it wasn’t too packed when I got there so I could really focus on my own rhythm. Once I saw the two big orange buoys to signal that we were at the end of the course, I started to make my way to the right to make a hard right turn to the swim exit. My immediate thought when I was pulled out of the water by the volunteers to get on the ramp to exit the swim was that my swim didn’t feel super fast- I was guessing I swam around 1:01-1:02 as it just felt like a slow swim because of the chop, me getting slightly off course and my body taking some time to wake-up in the water. Of course, I was just guessing as I had no way of knowing my swim time without a watch (and no clock at the swim exit) but that’s what it felt like. But once I started running to make my way to the transition area (it’s a loooong way to run), I felt the energy from the crowd and it felt good to be out of the water and on my way to my bike.

T1
At Ironman Austria, all athletes share the same "changing" tent so there is no men and women’s changing area (unless you do need to change/get naked and then you can go behind a curtain wall). Because of this, the tent is much busier than I am use to in the states - which it is nice to have so many athletes around as it reminds me that we are all in this journey together. I also saw several ladies around which reminded me how competitive the field is here in Austria. There were lots of volunteers and I had a nice lady helping me out as I transitioned from swim to bike. She put on my bib belt for me around my waist (required to be worn on the bike on your back) as I put on my compression socks and helmet. I opted to wear compression socks instead of socks + calf sleeves as I often get blisters from wearing the socks + sleeves combo while racing. This required me to take off my chip to put on my compression socks (I didn't want to put the socks over my chip as I was worried it would be too tight) but I put the chip in my mouth just to make sure I wouldn’t forget to put it back on (versus lying it on the bench).

Instead of putting on my cycling shoes in the tent, I carried them with me to my bike which was in the very last row before the bike exit. The transition area is really long! But first, before running to my bike, I made a quick trip to the bathroom. I’ve learned from many Ironmans that it’s much better to use the transition area to empty yourself versus needing to go when on the bike or run. Let’s just call it being proactive versus reactive. Once I got to my bike, I turned on my bike computer and put on my cycling shoes by my bike and ran my bike out to the mount line and started my ride. I was really looking forward to the bike as I wanted to showcase my improved cycling fitness and skills. I couldn’t help but smile when I noticed that Karel’s bag and bike (on the same rack as mine) was gone before I arrived which meant he once again beat me out of the swim. I'm ok with this so long as it's only by seconds and not minutes. 😁 

Ironman Austria '18 Race Report: Pre-race

Picture taken during our Thurs practice swim.

Pre-race
Surprisingly, I fell asleep rather quickly on Saturday evening around 8pm. Even though we arrived to Europe on Monday morning, flying from the West to East coast is always tough on us and we still weren’t 100% on the new time zone come race morning. Although I tossed and turned throughout the night, I felt mostly rested when the alarm went off at 3:15am. After all that had occurred during the week, I was so relieved that it was finally race day and the day that we had been training for was finally here. Just to briefly rewind our stressful week:
-Lost bikes for 24 hours after we arrived.
-Delay in our travel on Tues due to our lost bikes (10+ hours driving)
-Cool/rainy conditions on Tues-Friday
-Karel got a really bad calf cramp while swimming on Thurs morning and it lingered until Saturday morning which affected his ability to get in his normal pre-race workouts.
-Karel’s tubular tire got sliced (flat tire) in the first 2 minutes of our ride on Friday morning. He had to buy a new tire at a local bike shop (same place where we bought new Di2 in 2016 when mine suddenly stopped working after we arrive). He then needed to get his tire ready before he headed out again in the afternoon to finish his ride. Instead of going with Karel, I rode my bike back up the mountain to our rental home to finish my “easy” ride.
-On Saturday morning during our bike warm-up, Karel heard a rattle on his bike and couldn’t figure out where it was coming from. After our run off the bike, he noticed that his aero bar had a big crack in it. He didn't want to risk it breaking during the race so he went on a mission to try to find a new set of aerobars (and tools to install them so he didn't have to drive the 20 minutes back to our rental home). I went back to the rental house with Justine and Natalie after checking in my gear bags and bike and Karel spent the next few hours finding a new set of aero bars in the expo and then installing the bars (with Di2) on his bike (thanks to his friend Roman who was staying in the motorhome park by the lake) before finally checking in his bags and bike. Let's just say that Fri and Sat was very stressful for Karel.

Come Sunday morning, it was a huge relief that it was finally race day. Could anything else go wrong? I sure hope not! Although the week was exhausting, we really tried hard not to let it get to us. These things can really suck the energy out of you and we both tried to stay calm even though we could not help but think "now this!" Karel is typically very calm in these pressure-cooker situations and despite all that happened to him before the race, he didn’t let it get to him, make excuses or complain – which really helped me stay calm as well. With both of us being competitive athletes, it can be tough when the other person is dealing with a setback or obstacle and we are still learning how to read and manage each others emotions before a race.

On race morning,  Karel had his normal oatmeal and coffee as his pre-race meal.I found it rather easy to eat my pre-race meal of a scrambled egg, 2 large gold boiled potatoes and a banana. Along with 1 scoop OSMO pre-load and 5 MAP - Map Amino Acids (I choose this route for aminos instead of Klean BCAAs as I was drinking enough fluids with coffee and the pre load and I didn't want to keep peeing all morning from overdrinking. Plus I had my bottle made of my pre-race drink of Osmo hydration  that I would sip on in the 60 min before the race. Thus, I didn’t want to overdo it with more water to mix my powdered BCAAs). Since I was expecting menstrual cycle in the next 48 hours, the BCAAs are helpful for my elevated hormones before a hard training session or race.

We left the house around 4:45am to arrive to the Minimundus parking lot around 5:20am. The parking lot was not too busy so it was easy to find parking. With this being our 3rd time doing this race, it was nice to know the area really well. We made our walk to the transition area to put our bottles and Garmin computer on our bikes, pump up the tires (Karel brought a pump and pumped up my tires) and then put nutrition in the gear bags. On my bike I had 3 bottles INFINIT (my custom formula) – flavors grape, fruit punch and pink lemonade (pink lemonade with 50mg caffeine and 1 gram BCAAs. I saved this caffeine bottle for my 3^rd bottle). I also had a broken-up Clif MOJO bar (peanut butter pretzel) to nibble on the bike in my bento box. I opened the package and broke it up ahead of time so it was easy to access. I always carry TUMS with me on the bike and run in a tiny baggy for those “just in case” situations (although I didn't need them this race).

This time around, the gear bags were on the other side of the transition area so I tried to reorient myself from what I was use to the last two times we did this race. I put my two hydration flasks in my run bag (1 flask with 3 scoops OSMO and 1 flask with 1 scoop Carborocket hydration), along with my Garmin watch (which I only use for the run). I then double checked my bike bag to make sure everything was in there that I needed. I handed off my special needs bag in the respective bike/run bag trucks and walked to the swim start with Karel. For my bike special needs I had 3 bottles – 2 each with 2 scoops of my custom INFINIT formula (fruit punch and watermelon - different flavors for each bottle/hour to prevent taste bud fatigue) and the other bottle with 2 scoops Carborocket black cherry (a little formula for the last portion of the bike). In my run special needs bag I had two flasks (10 ounce each) with 3 scoops OSMO hydration (each flask was a different flavor). All my special needs bottles were mixed with water and I didn’t freeze them. Although there is only one transition area, there is still a lot of walking to be done to get to/from the swim start, transition area and parking lot so we made sure to allow plenty of time on race morning.

Karel set up his bike with 3 bottles each with 2 scoops INFINIT (custom formula) in his hydration set-up on his Ventum and also had a bar (Base) in his bento box. He really likes the Enervitine (on course nutrition) so he decided to use that drink instead of using special needs for this race (usually he uses special needs). Karel also had a flask of HOT Shot for the bike but it ended up falling out of his kit pocket somewhere in the first few miles of the bike.

Karel and I walked to the motorhome park across from the swim start to visit with his friend Roman who was camping there for the weekend. This was also where Karel’s mom would hang out during the race so she didn’t get too tired walking/standing around. It was special to have her there as this was the first time she saw Karel participate in a triathlon. Karel and I did a little jog warm-up before putting on our wetsuit. The weather was on the cooler side (in the upper 50’s) but once I got the blood flowing from our jog and put on the wetsuit, I was rather comfortable. We dropped off our “streetwear” morning clothes bags in the bins across from the Irondome and then walked to the water. I made sure to pack clothes for after the race as well as shower stuff for the anticipated warm shower after the race (what a treat to have indoor showers for after the race!).

Karel and I went to the water at 6:10am and did a warm-up to adjust the wetsuit and get the heart rate up. I swam for only a few minutes as I was starting to get a little cold  (I don’t know the exact water temp but it was wetsuit legal for the pros as well as for the age groupers – I’m thinking the water was around 70 degrees but it was a little cool standing around in my wet wetsuit). Karel spent a bit longer in the water as he likes to give himself plenty of time to feel loose in the water.

Around 6:20am, I had my last few sips of my throw-away drink and slurped down a pre-race Enervitine pre sport and felt rather calm – not nervous or stressed. Karel had similar fuel for his pre-race nutrition (sport drink and gel were both Enervitine) along with a Muesli bar while walking to the motorhome park around 5:40am. 

It was a really weird feeling that I felt inside of me. I kept telling Karel that I am not sure how I feel about the race – it was almost like I was worried about how my body would act on race day…would it even know what to do? Certainly, these pre-race worries are not uncommon before an Ironman. Karel was rather calm which made me feel calm. I wished Natalie good luck and around 6:30am Justine, Karel and I stood in the in the sub-1 hour corral for the swim. The energy was building and I was ready to get the day started. After the pro men and women went off, it was nearing time for the age groupers. Since I don’t wear a watch for the swim and bike, I had no idea what time it was until the gun went off and the line started moving forward for us to get into the water. I really like rolling self-seeded swim starts as I swim my fastest times with this type of start and it makes for a smoother entry to the water. For this start, they had us line up in rows of 8 and each set of 8 athletes went off around every 5-6 seconds (by a whistle). Karel was just ahead of me in line so he entered the water first and then Justine and I were next. 

Once I entered the water, I felt relieved that my Ironman day was finally on its way. 

2018 Ironman Austria Finishers - quick recap

As of yesterday, Karel and I have now completed a combined 23 Ironman races. With every race, we learn something about the art of Ironman racing. While physical readiness is important, the race requires such great mental toughness. With every Ironman, we get a one-day opportunity to test both our mental and physical skills. While we always hope for that perfect day of racing, we know very well that that day rarely comes but just a few times in an athlete's career. Therefore, the other 98% of races require a lot of focus, determination and strong will to not give up in order to reach the finish line. And let's not forget about all those mental demons trying to convince you that the pain is not worth the finishing medal and that quitting is the best option. 

After crossing our 3rd Ironman Austria finish line (my 13th Ironman and Karel's 10th finish/11th start), Karel and I can honestly say that this was one of the hardest 140.6 mile adventures that we have ever had to take our body on and to be honest - it wasn't a day full of smiles, enjoyment and fun. We both struggled all day, at various times, throughout the entire race. While there were some highs, there were many, many lows. It was one of those days where the body and mind were not working well together. I'm not sure how it worked but something in the mind kept us going when we wanted to quit a thousand times on the marathon run. Typically, the pain that is felt in the later miles of an Ironman marathon is anticipated but this time, the pain was just so deep and uncomfortable that it was a constant struggle to run 26.2 miles in that type of hurt. Thankfully no nutrition issues or other issues - just not enough energy to speed up my pace. There was A LOT of walking through the aid stations to reset my mind and body from mile 6-24.

The highlight of the day was Karel swimming his first 1-hour swim in a speedy low 58 minutes. Of course, he had to one-up me and beat me in the water by 28 seconds. I am just happy that my 57 min swim from 2016 Ironman Austria was not a fluke and I have another legit 1-hour wetsuit swim in my Ironman resume. Karel felt so-so for the bike, especially since he rode most of the bike solo as the rolling start swim (8 athletes every 5-6 seconds) really separated the field. My legs didn't come around on the bike until the 2nd loop when I finally started to feel a little more like myself. But the first loop was a struggle and I almost debated stopping at half way on the bike.

If it wasn't for Roman (Karel's friend from Czech) telling me that I was leading my age group around half way of the run, I was ready to give up. But hearing that I was still having a competitive race despite not feeling very competitive, it somehow kept me going. Karel couldn't believe that he finished 5th (out of over 400!) in his very competitive age group. The weather was nearly perfect for the swim and bike and although it did feel a little warm when the sun came out on the run and it was very windy on the bike (and choppy in the water at times), the conditions were tolerable for racing. We have raced in far worse conditions but something was just off all day. But that's ok - that's all part of racing. You can't feel great all the time and you can't get much accomplished if you only start (and finish) races on the days you feel good.

With every Ironman finisher medal, there's a story behind what it took to earn that medal. This medal's are not given away but you have to work for them.....really, really hard. While the day did not go as Karel and I hoped for it to go, we are not disappointed in our performance for that's part of racing. You savor the few races when everything seems to fall into place and you test your mental strength and learn things when your body falls apart. This race took every ounce of willpower to not quit and despite the all-day struggles, I'm so glad that we didn't give up.

Thank you for the cheers and support - we could feel your energy all day!

Also a huge congrats to our athletes Justine and Natalie for finishing their first experience of racing Ironman Austria! It was so awesome to share this race with them! Proud coach moment to witness our athletes grit it out to the finish line!

And it was so special to have Karel's mom out cheering for us as it was the first time she has watched Karel race in a triathlon!

RESULTS

Marni 
2.4 mile swim: 58.48
T1: 6:08
112 mile bike: 5:20.58
T2: 4:03
26.2 mile run: 3:53.15
Total: 10:23.10, 2nd AG 35-39 (out of 64), 22nd female (out of 336), 344th overall (out of 2315)

Karel
2.4 mile swim: 58.20
T1: 4:31
112 mile bike: 5:03.29
T2: 3:01
26.2 mile run: 3:10.43
Total: 9:20.02, 5th AG 40-44 (out of 411), 36th male (out of 1977), 41st overall (out of 2315)

Ironman Austria - Race week part 1

Now that the stress of traveling is behind us, it's time to do a little catching up on the fun that we have been having here in Europe. Despite all the obstacles that we go through to get here, I really do love being here.....and here's why....... 

Karel gets to spend time with his family. 

The only time you'll find me at a McD's is in Europe. A delicious cappuccino. 

Airbnb on the top of the mountain. Could this be any more quaint? 

Spending quality time with my athletes/friends while enjoying meals outside in nature. 

Bright bikes and exceptionally made Alto Wheels making an appearance in Klagenfurt. 

Riding one loop of the Ironman Austria bike course on Wednesday. We managed to miss the rain and the temps were near perfect - not hot, not too cool. 

Endless views for 110-112 miles (2 loops). 

I love riding through the many small towns during the bike portion. 

Bike-friendly roads. I always feel safe riding here in Klagenfurt (even when semi-trucks are passing us).

The hills are alive! 

The amazing views never end!

Making memories with Justine, Kelly Fillnow and Natalie. 

Saying hello to my farm animal friends. 

More furry friends! 

The Ironman race staff do a great job of keeping us on the bike route as the entire course is marked. 

Panoramic views with every mile. 

Making memories with my life-long teammate. 

Seriously....even on a rainy/cloudy day the views are exceptional! 

Amazing road conditions. 

Riding on a fast but hilly bike course.

I can't get enough of this jaw-dropping views!

Non-stop smiles. 

Delicious home-cooked meals thanks to Karel's mom. Spinach stuffed crepes, boiled potatoes and the most delicious hardboiled eggs.

Making more friends outside of our rental home in the mountains. 

Freshly made desserts - rice cake and apricot cake. Two of Karel's favorites. 

All stocked with food!

Heading to the race venue. 

Slots for Kona (not confirmed). 

Heading out for a run on the run course. 

Running in the rain!

Lake Wörthersee - love this lake! 

The birds love the lake.


All smiles before a dip in the water. 

All checked in!

The best-tasting soup made with fresh vegetables. 

Whew.....we made it to Klagenfurt!

This is our fourth trip to Europe to visit Karel's family and third trip combining the trip with a visit to Klagenfurt to race Ironman Austria. We competed in the event in 2014, 2016 and now, for the 20th anniversary, we will be racing on this amazingly beautiful course on Sunday. Every time we have traveled to race Ironman Austria, something happens. We could fill a chapter of a book on all of our traveling nightmare stories that we have experienced over the years but for some reason, traveling to Europe for a triathlon event has never been easy for us. Let's just say that we are so happy to be in Klagenfurt, Austria right now. Here's a recap of the past few days.

I had booked a flight on KLM as we really enjoyed the experience on our last trip to/from Europe. Also, with KLM, I had more options for our layovers (I like 2.5 hours to help us get through customs/security checks and for our luggage/bikes to have enough time to get from plane to plane) and I could select our seats to give us both aisle seats near the front of the plane (not business class). I really wanted a direct flight to take us to either Vienna or Prague but there was nothing available near where we live. So the best option was to drive to Atlanta so that we only had one layover in Paris, France. After I booked our flights, I realized that our flight to Paris was operated by Air France and our flight to Prague was operated by Czech Airlines so we never flew on KLM which was a bummer.

I had a lot of difficulty reserving/confirming our bikes as KLM/Delta/Air France requires that at least 48 hours before the flight you call and reserve your bike to make sure there is room for them on the plane. I must have called at least six times in the two weeks before the flight as no one could help me so this was extremely stressful. Finally the bikes were confirmed. The reason why I made sure to confirm our bikes was because in 2014, Czech Airlines would not accept our bikes coming home from Prague which was very stressful. After over two hours of trying to deal with the situation, we finally got our bikes on the plane around 30 minutes before the flight. So we never wanted to experience that stress again so I've always called to confirm our bikes before our international flights.

We arrived to Atlanta International Airport around five hours before our flight which was a little early but we didn't want to feel rushed. We parked in the hourly parking so that we could walk across to the terminal with our bikes and luggage and then go to the off-site parking to leave our car. The check-in was very simple and we paid the $150 for each bike and all was good. 

Since we had some extra time to spare, we found a Moe's to eat lunch (a few miles from the airport) and then went to the Ramada to drop off our car. Since I reserve the overnight parking for around $2 a day, a few weeks in advance with OneStopParking, I didn't think there would ever be an issue but I was wrong.

When we arrived, we brought our printed out paper to the front desk and they quickly informed us that their lot was full and One Stop Parking was suppose to call us to let us know in advance. I called One Stop Parking and they refunded our money but they were unable to find us a place to park our car for 36 days as they said everything was full. I was not happy with this situation and I couldn't believe that they wouldn't help us find another place to stay. I could not justify paying $14 a day for almost 6 weeks in the airport economy parking lot so we drove to hotel to hotel trying to find a place to park. We ended up at a Holiday Inn Express and the lady at the front desk was so nice and helpful - finally. She told us to reserve the parking online and it worked! We were able to park our car there and thankfully, the hotel was gated to keep our car safe.

Instead of waiting for the shuttle, we got an uber to take us to the international terminal and finally we arrived to the airport around two hours before our flight. Thank goodness we allowed plenty of time! We got through security, walked to our gate and we were happy to be almost ready to bored the plane. Oh the stress! 

We saw our bikes outside the plane which was a relief. Once we got on the plane (it was huge! 3 by 4 by 3 seats), it felt nice to finally know we were on our way to Europe. Karel and I each had an aisle seat to stretch our legs and to make it easy to get up and walk around/go to the bathroom and I had an empty seat next to me which was nice. We both watched a movie while eating our dinner (I pre-requested a lacto-ovo vegetarian meal) and then tried to get some sleep before arriving to Paris.

Nearing the end of our flight, we were given "breakfast". I was pretty tired but was planning to get a little more sleep on our next flight. We arrived to Paris around 7:45am which was 1:45am EST. 

I brought a few snacks with us as our flight was only 8 hours to Paris (and through the night) but I was thankful to have a few Amrita bars to fill in some protein gaps in my diet with all the carbs I was served on the airplane. Each of the protein bars has 15g of plant based protein (not powder, real food based).

We had to go through a lot of security checkpoints in Paris which gave us plenty of walking before we got on the plane. The next flight was very short (75 minutes) from Paris to Prague and Karel and I slept the entire flight. When we arrived to Prague, we were happy to finally be in Karel's home country. Although the Vienna airport is closer to Karel's home town of Znojmo, the Prague airport made more sense for our returning flight after we compete in Challenge Prague near the end of July.

Our luggage came pretty quickly but our bikes did not. We waited and waited and no bikes. Never has this happened before so it was very stressful for us. We went to the baggage desk to inquire about our bikes and although the Czech staff was very friendly, they weren't able to help because the bikes were never scanned in Paris - so they had no way to track the bikes to know where they were located. Karel and I were so upset and after hearing from others how Paris was not known to be great with luggage (in other words - lots of lost luggage) we started to get very concerned about the possibility of our bikes arriving.

Because of this situation, our plane to drive to Znojmo to see Karel's family was thrown out the window. Karel has a good friend Roman who lives about 90 min outside of Prague who offered for us to stay with him as we waited to hear about our bikes. He has a few connections with Czech Airlines and he had a lot of people trying to figure out where our bikes were. Karel and I had a hard time finding joy in being in Europe as our bikes were lost with no way to track them. Thankfully, Roman made us feel at home and we were even able to get in a 40 min swim at a local pool just to help move some blood (although it was really hard to focus).

I was so exhausted from everything that I took a 3 hour nap when I arrived to Roman's house. We didn't go to sleep until almost 11pm. We woke up at 7:30am as our plan B was to find some bikes to rent in Prague for the race - and helmets, shoes and pedals. Thankfully we had our other race gear in our suitcase. Just after we got up, Roman told us they found our bikes! Somehow they ended up on the last flight to Prague. I realize this is only a short time since we arrived to be without our bikes but the stress came in not knowing where our bikes were. Oh what a relief. 

We then drove 90 minutes to get our bikes. Then we got stuck in the parking lot as the meter took our ticket without us being able to pay for it. Karel had to stand in line for almost an hour trying to get us a new ticket so we could leave the parking lot. Then we had a 3 hour drive to Znojmo. We said hi to his dad real quick, exchanged some of our money to Euros in the town square, picked up his mom, made a stop at the grocery and then drove 5 hours to Klagenfurt. What a Tuesday! We didn't end up arriving to our rental home until about 11pm and our friends/athletes Justine and Natalie arrived just after us.  We all didn't go to sleep until almost 1am. Let's just say that when we woke up at 10:30am on Wednesday morning, we were all so happy to be in Klagenfurt.....with our bikes!

Want to know what the pros eat?

Coffee....lots and lots of coffee. Only kidding.....

Well, not really.

In addition to coffee, professional athletes put a lot of focus on nutrition as they train to perform because it's their job. Unlike the age grouper who participates in triathlon as a hobby, the athlete who gets paid (when ranking high at a race or from sponsors) is likely going to explore any and all opportunities to maximize fitness in training to ensure race day excellence. And this means putting a focus on nutrition.

Although professional athletes are not immune to body image struggles, I do find that age group athletes expend an extreme amount of energy on the "look" of the body versus how the body performs during workouts. In other words, whereas a professional athlete will eat for fuel, an age grouper will train to lose weight - often restricting calories/carbs in an effort to maximize the fat-burning process.

Whereas the professional athlete will often utilize a sport dietitian to help personalize nutrition to maximize performance (or spend a lot of time on trial and error to figure out the best fueling practices to keep the body performing and functioning well), it's not uncommon for age groupers to train for a race with little attention or focus on nutrition but instead, trying to achieve a certain body image - the "look" of a fit athlete. Again, this isn't limited to only age groupers but the professional athlete who recognizes that an underfueled or undernourished body can't adapt well to training is going to make every effort to meet personal fluid, fuel and nutrient needs to feel strong, healthy and fit during training. Having said this - I know this isn't true for all professionals and only hope that those who are struggling with their relationship with food and the body (or lack a good understanding of how to eat/fuel/hydrate to adapt well to training stress) reach out to a Board Certified Sport Dietitian for help.

I was recently asked by Ironman to give my feedback on "what the pros eat." For the most part, I wasn't surprised by their answers as the ones featured in the article are top-notch athletes who appear to have put a lot of energy into nutrition before and after workouts. While I can't speak on behalf of all pros and this was just a snap shot of what the pros eat, I was pleasantly surprised to read the typical fuel choices of the pros.

To check out the article, click HERE. 

Benefits of wearing a hydration belt featuring Naked Running Band

This is a typical picture of the gear we use during an outdoor run. As you can see, there are two flasks for both me and Karel, with our respective hydration belts. Let it be known that Karel and I run with our hydration belts for every single outdoor run. It doesn't matter how short or long, a hydration belt is part of our running gear.

It surprises me how many athletes undervalue the many benefits of a hydration belt/pack. We have been long-time supporters of hydration belts and packs because we feel they bring so many great benefits to athletes when running outside. Interestingly, hydration belt/pack acceptance is sport dependent. For example, hydration belts are not very popular among stand-along-runners and many refuse to wear them in training and racing. Furthermore, some races prohibit the use of bringing nutrition (belt/pack) with you on race day for safety reasons. In the ultra-running community, hydration packs are popular and widely accepted and encouraged. Ironically, stand-alone runners complain heavily of dehydration, bonking and other health/injury issues yet fail to realize that lack of accessible hydration/fueling could be to blame. In the triathlon community, triathlon belts/packs are sometimes worn but are not extremely popular. The number one complaint for not regularly wearing one is that "it's not comfortable" and I get it - nothing is comfortable when you are fatigued and exhausted when running off the bike and it's absolutely more freeing to run without anything wrapped around your waist. But for those who have learned to accept the hydration belt/pack, they have learned to appreciate it and become one with wearing something around the waist/chest.

Sadly, with live in a time where many athletes feel that "less is best." It's almost a badge of honor for some athletes to brag about how little they consume during long workouts as if those who fuel (or hydrate) during workouts are weak, inefficient or too fuel/fluid dependent. Well, we are dependent on sport nutrition because it serves us well - it keeps us healthy, strong and fit so we can adapt to training without impacting our health. We are proud to say that we fuel and hydrate during all of our workouts. 

Karel and I have worn hydration belts for many years and we require all Trimarni athletes on our team to wear a belt/pack in training and in long-distance racing.

While not every athlete that we coach always enjoys wearing a hydration belt/pack, it has provided value in terms of helping to keep athletes healthy and consistent with training. As coaches, our first priority is protecting the health of our athletes which means using gear that will keep the body functioning well, especially in stressful situations - like running in a fatigued state. We also find great value in having our athletes consume sport nutrition while running to train the gut for race day, familiarize them with products that will be effective on race day and to minimize the stress response from running.

Here are our top reasons why we wear a hydration belt when we run:

1. We are self-sufficient when we run as we can drink when we want to drink without needing to rely on others. This helps us drink on a schedule to prevent overdrinking (and a sloshy stomach/GI issues) and to help delay fatigue and meet electrolyte/fluid/carbohydrate needs.
2. We can test out different sport nutrition products that we will use on race day - in every single training session. We can also train our gut to tolerate nutrition/fluids when running (it's a skill to be able to drink and digest nutrition while running). 
3. We can utilize well-formulated sport drinks instead of gels, which provide us with the correct formulation of electrolytes, fluids and carbohydrates to optimize gastric emptying.  Just because you are taking in calories, this doesn't mean it's actually emptying from your gut and being used by your working muscles. For a sport nutrition product to work, it must have the correct formulation to clear the digestive tract and to be absorbed by the small intestines - otherwise, it's just sitting in your gut, potentially causing distress. 
4. Research shows in spite of depleted muscle and liver glycogen stores, the consumption of sugar (ex. sport drink) acts as a source of "energy" for the central nervous system to delay fatigue. 
5. Reduced risk of injury and health issues by never starting or finishing a workout in a dehydrated or depleted state. Thus, we can bounce back quickly from our runs (regardless how short or long) to train consistently. 
6. We build confidence in our race day fueling regime by practicing nutrition over and over again in training with similar products for race day. Come race day, our run nutrition is not an unknown but instead, a performance-enhancer because we have fine-tuned it in training. 
7. It's become part of our running attire. Because we find it practical, necessary and important to wear a belt when running, we never leave the home without one when we run. 
8. Carrying hydration in a hand held bottle has shown to affect running gait as the arm holding the bottle does not move freely like the hand without the bottle. For efficient running, the arms need to move with the hips. This can also cause neck tension and affect running form. 
9. You never know when blood sugar will suddenly drop or when fatigue will set in. Having a properly mixed concentration of sugar with water (and electrolytes) can help keep blood sugar levels stable - especially in the later part of long runs and when running off the bike. 
10. There are so many belts/packs on the market. Find one that works for you so you can enjoy the many benefits of being a self-sufficient, well-fueled and hydrated runner. The biggest benefit we have found with our belts is being able to run with well-formulated nutrition (fuel, fluids and electrolytes) to keep the body functioning well so that it helps us adapt to training stress and so we can perform to our potential on race day. Running is very corrosive and brings the greatest risk for injury to athletes so we want to do everything we can to reduce the risk for a setback. Wearing a hydration belt has helped us become resilient, efficient and healthy runners.

I have been very happy with my hydration belts. Currently I am wearing the Nathan Sports Trail Mix Plus 2 which I like because of the bottle placements and adjustable straps. It also has a large pouch in the back to store my phone and any other nutrition/gear.

Although Karel has worn many different hydration belts over the years since starting triathlons, he hasn't found one that perfectly works for him......until this season.


To check out Karel's feedback on the Naked Running Belt, check out this video. If you are interested in trying out a belt, you can use the discount code Trimarni15 for 15% off your order. Any questions just send us an email.

Nutrition tips for training in the heat

Triathletes and endurance athletes are very susceptible to dehydration and even more so, a heat-related injury at this time of the year.  Whereas in the cold/cooler months of the year, athletes can get away with haphazard fueling and hydration strategies, now is the time in the year when a poorly planned (or early-season) fueling/hydration regime will negatively affect training sessions, racing potential and health.  

Let it be known that training in the heat is incredibly stressful for the body. Seeing that training (in any environment) already creates difficulty for the body to adequately digest and absorb nutrients and fluids, you can imagine why so many athletes experience harmful health issues, GI struggles, extreme fatigue and so many more issues during the summer months when training for an event.

If you think about those who succeed well in endurance events, every athlete is getting tired from glycogen depletion and dehydration and central nervous system fatigue but those who can minimize these performance-limiting issues the longest (ex. proper pacing, great fitness, excellent nutrition/fueling/hydration), is the one who slows down the least and keeps the body functioning in good health and thus, the one who is the most successful on race day. It's also important to note that each athlete will have his/her own threshold for when the body begins to experience a decline in health and performance from dehydration and glycogen depletion - particularly in the heat. 
To keep your body functioning well (in training and on a daily basis), it's extremely important that you do your part and not let your fueling/hydration regime become a game of guessing - especially during the times when you feel your health/performance suffering during training.

Why athletes struggle to stay in good health and perform well in the summer months:

-Not staying well-hydrated on a daily basis (before/after workouts and during the day)

-Not bringing along fluids/nutrition when running (especially off the bike)

-Not comfortable drinking while running/riding 

-Rationing fluids to avoid stopping (or not enough places to refill bottles)

-Not enough hydration bottle cages on the bike (or if they are on, not easily accessible)

-Not using sport nutrition products properly (not enough or too much carbohydrates, fluids and electrolytes)
-Afraid to use sport nutrition products or not planning ahead and relying only on water (or nothing at all)

-It's only a "short" workout - you feel you don't need it

I could go on and on and on. 

There are dozens of excuses and reasons that athletes have as to why fluid/electrolyte/calorie needs are not being met during training and racing and not only is it holding you back from training consistently and executing well during workouts, it is also extremely damaging to the body - placing you at risk for injury, sickness, burnout and other serious health complications. 

Common side-effects of dehydration: 

• headache
• dizziness
• blurred vision
• loss of focus
• chills
• no appetite post workout
• excessive sleepiness
• extreme weakness
• low blood pressure
• stop sweating
• dry mouth
• dark urine
• dry skin
• no/little urination
• extreme cramping
• bloating/puffiness 
• excessive thirst/lost of thirst
• rapid, elevated pulse (despite effort slowing down)
• muscle spasms (during and post workout)

Are you currently experiencing any of the above? If yes, your current fueling/hydration strategy is NOT working for you. 

Every human body is different but we must pay very close attention to our body signs/symptoms/signals when it comes to training and racing in endurance events. If you do not make the effort to keep yourself in good with proper fueling and hydration (and pacing), you will be forced to spend a lot of time getting your body healthy again before you start even thinking about training again. 

To help you out, here are a few very simple tips to ensure that you are staying hydrated during your workouts (and races): 

• Be sure to have a sport drink with you for all workouts lasting more than one-hour - this should contain a mixture of electrolytes, carbohydrates and fluids in an appropriate concentration to digest well and to be efficiently absorbed. I suggest a hypo or isotonic solution with no more than 10-14g carbohydrates per 8 ounces but at least 120mg of sodium per 8 ounces in the heat to optimize gastric emptying.
• For intense or very sweaty/hot workouts lasting less than an hour, you should still use a sport drink with at least 10g carbohydrates per 8 ounces and at least 120mg sodium per 8 ounces.
• Aim for 24-32 ounces of fluid on the bike per hour and at least 10 ounce fluid per 10-15 minutes while running (this should be in a sport drink - not plain water in the heat!).
• Aim to sip your bottle on the bike every 10-12 minutes (you need at least 3-4 gulps to ensure that you are getting in around 3-4 ounces of fluid) and 1-2 sips every 5-8 minutes while running. Frequent drinking on a schedule will not only help to delay fatigue and prevent dehydration but will prevent overdrinking on fluids (particularly ice cold water).
• While keeping your insides hydrated is critical, consider ways to keep your body cool on the outside. Suggestions include exercising early morning or in the evening and avoiding workouts in the heat of the day (10-5pm). Choosing indoor workouts over outdoor. Using water/ice to cool yourself while exercising. Wear a cooling towel/cooling sleeves. Use a visor over a hat. Choose shady areas over direct sunlight. Wear sunscreen to prevent burning.
• Always plan ahead with your bottle refill stops. Be sure to STOP before you really need to stop so you are never rationing your fluids or going without.
• Be sure you are setting yourself up for good hydration behaviors. Cages/hydration systems on the bike should be accessible and easy to use in ALL conditions (ex. bumpy roads, rain, technical courses, etc.). Your run courses in training should allow you to refill bottles that you bring with you OR set up bottles on your course. Everything you do in training should be practice for race day.
• Wear a hydration belt/pack so you can drink what you drink, when you want to drink it. There are many types on the market - find one that works for you and never run outside without it.
• Do not wait for thirst to kick in during endurance workouts/racing to start drinking. Start drinking/fueling early. An athlete who waits to drink until he/she is thirsty is already behind on fluid requirements and many times, this will cause an athlete to drink an excessive amount of water (as it may be more palatable as a race/training continues) and may cause hyponatremia (very serious) or may cause a sloshy stomach/bloating/stomach cramping by trying to drink too much at once (often a hypertonic/concentrated amount from guzzling a lot of drinks at aid stations or stops at gas stations in training).
• Make your fueling/hydration strategy during workouts as simple as possible. You should not be using several different methods of consuming electrolytes, calories/carbohydrates/sugars and fluids. Also, DO NOT overconcentrate your flasks/bottles.
• Pace yourself and be OK with slower paces but a higher RPE. Even mild dehydration can negatively affect performance and can cause drowsiness, irritability, loss of concentration and headaches - none of which are performance enhancing or healthy. When dehydration worsen, serious issues occur which affect the heart, brain, muscles and organs (ex. kidneys). Successful athletes know how to pace an effort so that nutrition/hydration is helping to fuel and hydrate the effort. If you overwork your body, it is not possible to overfuel/hydrate the body to meet your training/racing demands. 

And lastly, you have to be respectful of your body in the heat. If you are feeling any changes with your body that concern you, first slow down and don't be afraid to stop. Remind yourself that when your body starts to shut down or gives you signals/signs that something is wrong (ex. headache, chills, vision changes, etc.), your body is no longer trying t adapt to training stress but it's trying to protect you. Never get upset at your body for a bad workout or race if it is simply trying to protect you from a serious heat or other-related injury. 

 There are far too many athletes failing with workouts and experiencing negative health issues from poor fueling/hydration strategies before/during/after training and improper pacing. Sport nutrition is a complicated area with many misguided tips and suggestions that are not always practical or healthy. If you know someone who can benefit from this blog, please share. 

Prevent that embarrassing race day nutrition disaster

We have all been there - that unpleasant race-day incident that you hope will never happen again. Although we'd like to think those "oh-no" moments are no big deal (hey, no one is perfect), it's not easy to move on from the Worst. Mistake. Ever. As you think back to your most embarrassing race-day moments, check out a few of my nutrition tips in my recent Triathlete Magazine article (July 2018, pg 66), to help you successfully recover from the most humiliating situations. 

2 weeks out from Ironman Austria!

Whew. It was a HOT weekend of training.

This past week started off a little light with cycling and running but my swimming regime didn't change. I swam five times this week and it felt good to keep my feel of the water with a few moderate distance swims, a long swim and a few easy swims. I had an interval run on Wednesday that had me feeling so-so - not bad, not great but still a good run on legs that were still repairing from the damage that occurred from the last week/weekend of training. Thursday morning was a solid longer brick workout and Friday was a long, tough swim. I sprinkled in a few EZ rides on the road bike which was nice to loosen out the legs. I've been most pleased with my running fitness and being able to hold good form when tired but Karel keeps telling me that I am stronger, faster and fitter than ever before - which is boosting my confidence going into Ironman Austria. I've had a sign in my workout room since the winter reading "9:57 and 3:35" as my two stretch goals for Ironman Austria. 9:57 being my goal of breaking 10-hours and 3:35 being my marathon goal off the bike.

Physically, I do feel like I am in the best shape of my life and I am constantly reminding myself of how far I have come this season and the work I put in for this race. It's been a fun journey with no health-related setbacks which is always my main goal when training for an Ironman. No sickness, no injuries and no feelings of burnout. Every week was new and different for me and it was a neat experience to feel stronger with every week of training (some weeks were a bit plateau-ish but that's to be expected).

With only six days until we leave for Europe, it's time to get my mind into a good place as I not only have the stress of traveling to deal with but also the mental place I need to put myself in to embrace the hurt that comes with Ironman distance racing. I've done the physical work but now is to create an optimal level of mental readiness for race day, such as being processed-driven, being ok with weather changes, working my mind with my body and overcoming any setbacks that come my way, while remaining present and grateful. With this being my 13th Ironman (10th for Karel), I have several race day mantras that I often rely on to help me when I get to the dark, uncomfortable moments when racing for 140.6 miles. At this point, less is more and I am not over-thinking any part of my race day strategy (ex. gear, pacing, nutrition) for I have prepared to the best of my ability and matched several long training sessions to similar scenarios for race day. The unique part of my race day experience is my decision to race against the clock instead of against the competition for a Kona slot or podium placement. I won't get too stuck on times as I will need to stay in the moment and take care of the present instead of chasing an outcome but it's nice to have that carrot hanging in front of me when times get tough (which they will on race day). While I do want to get on the podium again at Ironman Austria (only top 3 AG makes the podium), I know the competition on race day will help me bring out the best in me. I've thought about this race for the past two years and I love, love, love this race venue and everything about Ironman Austria. I'm so excited to share the course with Karel and to have two of our athletes (Natalie and Justine) joining us for this incredible race day experience.

Here's the weekend recap:

Friday AM: 5300 yard swim

700 warm-up
400 with fins as (50 kick, 25 backstroke, 25 free)
6 x 200's w/ fins and snorkel (single arm drill)

MS:
100 w/ paddles, smooth
200 swim 80%
200 w/ paddles, smooth
400 swim 85%
200 w/ paddles, smooth
600 swim 90%
200 w/ paddles, smooth
400 swim 85%
200 w/ paddles, smooth
200 swim 80%
200 w/ paddles, smooth
All with 15 sec rest

Post Set:
600 buoy/snorkel
My speedy swimming partner Kristin was unable to join me so I had to do this one solo.

Friday PM: 
~80-minute EZ spin on the road bike w/ Karel, mostly on the Swamp Rabbit Trail

Saturday AM: 3 hour bike (59.9 miles) + 40-50 min run
(We did our workout at Donaldson to help us focus on the execution of the main set)

WU: ~90 minutes on the "country loop" - rolling hills
Pre set: 2 x 6 minutes build to strong w/ 4 minutes EZ (on the perimeter loop, just over 7 miles)
MS: 2 x 20 minutes as (15 min sustainable strong, 5 min build to very strong) w/ 10 min steady effort still pushing (SESP) recovery
CD: EZ spin

Brick run: (50 minutes for Karel, 41 minutes for me)
WU: 4 minute build to IM effort, 2 min form focused running (we call this fatigue based running form, FBRF)
MS:
3 min moderate strong
2 min FBRF
3 min strong
2 min FBRF
3 min very strong
2 min FBRF
3 min strong
2 min FBRF
3 min moderate strong
2 min FBRF
10 min Ironman effort
(Karel finished with 10 min EZ running)

Sunday AM: Marni: 63 minute form focused running w/ a 30 second walk after each mile.
Karel: ~90 spin on his Ventum tri bike

Sunday PM: Swim

600 warm-up
Pre set:
12 x 50's kick with fins
MS: 4x's
200 steady w/ paddles and snorkel
100 build to strong
50 fast
All with 10 sec rest

The Ultimate Homemade Meatless Black Bean Burger

In our latest free weekly newsletter, we gave the spotlight to the underappreciated veggie burger. To read the newsletter click HERE. To subscribe, click HERE.

I have to give all credit to my assistant and friend Joey Mock RD, LD, CLT for giving so much energy to making this delicious veggie burger. It was certainly a labor of love but after one bite, it was well worth the time. If you are ready to make the most delicious homemade meatless burger you have ever tasted, here's the recipe.

The Ultimate Meatless Black Bean Burger (a labor of love) By Joey Mock, RD, LD, CLT This restaurant quality meaty Meatless Black Bean Burger recipe is mouthwatering deliciousness. From the flavor to the texture, you may even find that the beef eaters in your life refrain from asking “where’s the beef?” when sinking their teeth into this burger. To give you a heads-up, this recipe is quite the labor of love to prepare however, with a little planning and batch preparation, it is well worth the effort. The recipe makes 6 meal sized burgers. To make your efforts worthwhile, I would suggest making a double (or even triple) batch and freezing the extra patties for later use. Other time saving tips: purchase pre-shredded/sliced/minced ingredients like mushrooms, cheese, and garlic (or shred, slice, chop, grate, or mince ingredients ahead of time and refrigerate until ready to use); roast your tofu, mushrooms, beans, and beets ahead of time (maybe even incorporate extras to have as a side for another meal and then use the leftovers in this recipe); and cook extra brown rice at another meal and refrigerate the leftovers to use in this recipe. Ingredients 7 ounces extra-firm tofu, drained 2 tablespoons olive oil 8 ounces fresh mushrooms (white or portobello), washed, trimmed and sliced ¼ to ½ teaspoon kosher salt Freshly grated black pepper, to taste 1 (~15-ounce) can black beans, drained and rinsed 1 medium to large sized beet, peeled and coarsely grated ¾ cup almonds ⅓ cup panko bread crumbs ⅓ cup sharp cheddar cheese, shredded 2 large eggs 2 tablespoons mayonnaise 2 teaspoons tamari or soy sauce 2 green onions, sliced 3 garlic cloves, finely chopped ¾  teaspoon paprika ¼ teaspoon kosher salt ½ cup cooked brown rice   Preparation Heat oven to 425 degrees. Slice tofu into ¼-inch thick slabs and pat dry with paper towel. Brush both sides of tofu with olive oil and arrange on one half of a rimmed baking sheet. Spread mushrooms on the other half of the baking sheet and toss with 2 teaspoons olive oil and salt and pepper. On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon olive oil, salt, and pepper and spread the mixture evenly on baking sheet. Transfer both baking sheets to the oven. Roast tofu and mushrooms until golden and most of the liquid has evaporated, about 22-25 minutes. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Let everything cool. Place nuts in a food processor and pulse until coarsely ground. Add cooled tofu, mushrooms, bean-beet mixture, panko, cheese, eggs, mayonnaise, tamari or soy sauce, green onions, garlic, paprika, and salt. Pulse until ingredients are just combined. Pulse in rice to achieve a small chunky texture (do not overprocess to a smooth mixture). Scrape processed mixture into a bowl and chill for at least 30 minutes. Divide the chilled mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until ready to grill or freeze the burger patties for later use. Heat a grill over medium heat. Cook burgers until they are seared on both sides and firm when you press on them, about 4 to 5 minutes per side. Alternatively, you can cook these in a skillet over medium heat.