2021 IM 70.3 Chattanooga - race recap

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2021 IM 70.3 Chattanooga: Quick Recap

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

3rd Overall Female
3rd Age Group
FULL RESULTS

It's (almost) race day - how to get in a positive headspace

 The past 12+ months have caused a lot of uncertainty and instability, bringing on a lot of emotional distress. If you have had difficulty concentrating, experienced hopelessness or have felt anxious, nervous, frustrated or stressed out, you are not alone. And with an upcoming race on the schedule, you may find it difficult to get yourself into a place of positive thinking so that you can stay confident and focused under pressure. Instead, you may find yourself lacking self-belief due to irritational or distorted thinking. 

To feel more optimistic and empowered, here are a few tips to help you get in a positive headspace before your upcoming event: 

• Avoid energy suckers - it's not easy to deal with negative people who suck the energy from you and leave you feeling discouraged, upset and drained. Because you can't completely shut everyone out of your life (ex. acquaintances, family, co-workers), it's important to set boundaries and minimize contact in the days leading up to your race. If you are unable to get away from energy suckers, avoid participating in their negative conversation or try to divert the conversation completely. 
  
  
• Avoid social media - a lot of time and emotional energy is wasted on social media. Obtaining a sense of self by comparing yourself with others can increase depressive symptoms, negative body image and poor self-esteem. Because social media tends to prioritize the "highlight reel" of the lives of other people, it's easy to slip into a negative state of mind by comparing yourself with others. It takes great discipline to not let social media steal your time and energy. Don't let social media drain your valuable energy that can be used on race day. 
  
  
• Stay processed driven - many athletes view a race result as the primary indicator of whether or not you've had a successful race. Expending a lot of mental energy on an outcome will increase anxiety, nerves and pressure, because once you start thinking about results, you can't ever get your mind away from them. As a result, in order to deliver a certain result, you need to focus on that result. This outcome focus mindset puts all the energy into the end result but the paradox of outcome focus is that it can actually reduce your chance of having a great race. Why? Because you can never predict what will happen on race day. Ultimately, you are going to perform at your best when you focus on what you need to do to perform at your best. 
  
  
• Welcome your pre-race jitters - pre-race butterflies are a normal part of racing. They help you focus and perform better because it means you are excited  and amped-up to race. Embrace your pre-race jitters as this is your body's way of helping you feel prepared. Trust that once you get the race started, you will get into a state of flow, which allows you to stay calm, confident and focused. However, performance anxiety can make you physical sick to your stomach, worried, anxious, drained, exhausted and stressed - none of which will help you get into a good headspace before the race. Many times, pre-race anxiety or worry comes from a place of fear of failure. Worrying about what others may think, not meeting expectations, not feeling fully prepared, negative self-talk and focusing on an outcome or result will only put you into a negative state of mind before the race. Remind yourself that racing is fun and it's a celebration of training. 

If you are in need of help: The National Suicide Prevention Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals. 1-800-273-8255

Training around your first/second COVID-19 vaccination

 

In late January, I was eligible to receive my first Covid-19 Vaccine from Pfizer. As a licensed dietitian in the state of South Carolina, I took advantage of the opportunity to be part of the solution of this serious pandemic. I was hesitant at first as I never get the flu shot, I never take antibiotics and I rarely ever take ibuprofen. I consider myself to be very healthy and I feel that my immune system is very strong. But putting my trust into science and into people in the medical field, I realized quickly that the vaccine wasn't just about me - it was about helping to stop the spread of COVID-19. In other words, being vaccinated wasn't about my health but how my health would impact the health of others. On January 27th I received my first vaccine and on Feb 22nd I received my second dose. 

Karel wasn't eligible until late March and he had no hesitations or worries about receiving the vaccine. He joked that he grew up in a communist country so who knows what "medicine" he was being told he needed to receive from the authorities. On March 29th, Karel received his first dose of Pfizer and on April 21st, he received his second dose. Neither Karel or myself took any anti-inflammatory pills or OTC flu-like medicine after either vaccination as we did not want anything to impact our immune system response. 

I felt extremely lucky to be in one of the first "public" groups to get vaccinated in the US as I eventually wanted to share my experience with the vaccine and training. However, I had no side effects with either vaccine and nothing has changed with my health. Again, I didn't feel that I needed the vaccine and to be honest, was not too comfortable at first with the whole idea of being vaccinated but I reminded myself that this was not about me. Karel also had no side effects. But seeing that over half of our coached athletes have been vaccinated over the past few months, I wanted to share their experience and how we went about scheduling training for our athletes before and after their vaccination. Seeing that more athletes may be getting vaccinated in the next few months (especially since the city of Lake Placid is requiring all participating athletes, volunteers and staff to be vaccinated), we thought the following may be helpful for other athletes and coaches. We have never told or encouraged our athletes to get the vaccine but instead, worked with our athletes based on their individual situation. 

We are not medical professionals and only have our own experience to go by and as coaches (and as athletes), we are learning as we go along. It's a personal decision if you choose to get or not to get your vaccine but I do worry about the health of athletes receiving their vaccines around higher volume/training and racing, so for those who do plan to get the vaccine sometime soon, I hope you find this blog post helpful. 

Training around the vaccination date 

(what we have learned based on athlete feedback)

• We advised our athletes to tell us when they are receiving their first and second vaccine so that we could put the date/time into Training Peaks (where we deliver training/workouts). We treated the vaccine as any other important "task" that we needed to know about. 
  
  
• We did not find that training needed to be modified in the days leading up to the vaccine. We kept with the normal progression of training for each individual athlete.
  
  
• We did not adjust training on the morning of receiving the vaccine. Some athletes trained hard, others trained easy. We considered how the athlete may respond to the vaccine when deciding what workout to prescribe on the morning before receiving the vaccine later in the day. There was no way to know exactly so we just used our best judgement based on the prior health of the athlete (some athletes are more vulnerable to stressors than others). 
  
  
• Depending on the time of the day for receiving the vaccine, we planned an easy "optional" swim after receiving the vaccine depending on how they felt (and time constraints). Because arm soreness is a consistent side effect of the vaccine, many athletes felt as if swimming in the hours after receiving the vaccine helped reduce soreness. Many athletes expressed being tired in the hours after the vaccine so not having an evening workout allowed for early-to-bed. 
  
  
• For the majority of our athletes (not all, depended on the athlete and their feedback after the vaccine), we did not prescribe specific training the day after receiving the first vaccine - just to see how the athlete responded. This allowed the athlete to sleep in as many athletes expressed being a bit more tired than normal in the evening of receiving the vaccine. Regardless of side effects, we wanted the vaccine to to be the priority for the immune system, not training. 
  
  
• Athletes were typically given an optional easy swim or spin right after or the day after the 1st vaccine. But if they emailed us and said they felt ok, we let them proceed with normal training the next day - if they did not have any side effects the next morning after the vaccination.
  
  
• Since there was a strong trend for more significant side effects after the 2nd vaccination, we prescribed no workout or just an easy swim or spin the next day after the 2nd vaccine. We allowed at least 24 hours for the vaccine side effects to occur after the 2nd vaccine and if the athlete felt ok after 24 hours, we proceeded with normal training. Just a few athletes had flu-like side effects for more than 24 hours (most after the 2nd) so we continued with no training (depending on symptoms) or optional exercise (primarily easy biking) if the athlete just felt "off" but no flu-like symptoms. Only a few of our athletes were unable to exercise for 48 hours but almost all of our athletes were able to get back into normal training after around 72 hours. And unlike the flu, the side effects instantly went away and did not linger. 
  
  
• If an athlete expressed any side effects from the vaccine beyond a sore arm (ex. flu-like, fatigue, etc.), we treated it like a true sickness and based training on symptoms. If an athlete did have serious flu-like symptoms, we waited until the athlete was back to 90% optimal health + 1-2 more days before easing back into training. 
  
  
• Because we communicated with our athletes to be smart with training around the vaccination, the majority of our athletes did a great job listening to their bodies and even if we had scheduled an optional or easy workout, we encouraged them to listen to their body to decide if that easy workout made sense to complete or not. Of course, even if we prescribed to take it easy or to listen to the body, you know how athletes are with "red box syndrome" in Training Peaks..... ;) 
  
  
• As for scheduling your vaccine (especially now that many athletes are in higher volume/intensity training and racing), I suggest to allow 24-48 hours after a hard/intense training session or race before receiving the vaccine and to allow yourself another 48-72 hours to ease back into training after receiving the vaccine. In other words, I don't suggest to get the vaccine the week of or the day after a race or in the 48 hours right before or after a hard few days of training. Because intense or high volume exercise impacts the immune system (as does the vaccine), it's best not to double-up with a double hit to the immune system. 

Here's a good read on the side effects related to the vaccine. 
What COVID Side effects can and can't tell you about your body's immune response. 

A good read on understanding the mRNA COVID-19 vaccine. 

Athletes who had COVID (not vaccinated)

Only four of our 40+ coached/team athletes were tested positive for COVID (one couple, one in UAE and one male athlete). Three are in their 30's and one is in her 40's. All are back training and racing again. Symptoms varied for these athletes from fatigue, no energy, chills, loss of appetite and extreme sleepiness for at least 4-7 days. We did not prescribe training for these athletes until they expressed feeling 90% back to optimal health and then we waited another 2-3 days. 

Here are two good reads about exercising after being tested positive for COVID: 
Exercise After Covid? Take it slow.

Considerations for Return to Exercise Following Mild-to-Moderate COVID-19 in the Recreational Athlete

Vaccine Side Effects
We asked several of our athletes to share their experience with the vaccine. Here are some of their responses over the past few months. As a summary of our coached athlete/team demographics, have around 100 athletes part of our team, we coach 50 athletes. The age range of our athletes is between 34-64 years of age. We coach endurance athletes training for long distance triathlon. Most of our athletes are based in the US with a few athletes in UK, Czech and UAE.

• I received the Pfizer vaccine a few weeks ago (late morning in the middle of the work day) & will be receiving my 2nd dose Tuesday. My arm/shoulder muscle was sore that evening, enough that I actually took some Tylenol. I did my normal workouts (I was on a lighter week anyway) the next day & by the next evening my arm wasn’t really even sore any more. I got my 2nd dose yesterday late morning. Later that day a little arm soreness like the first dose, but my head felt a little swimmy & I felt more tired than usual. I came home & did my planned strength workout (rather intense) & a 20 minute cool down run. As soon as I stopped I noticed my head pounding, a queasy stomach, body aches & fatigue. This continued overnight & I still feel yucky today so I’m going to skip my workouts this morning & if I fee up to it tonight do some yoga & mobility/core work. But I’m mostly gonna let my body do it’s thing & let the vaccine do it’s job. I still plan on working today & may take some Tylenol if needed, I could probably push through a run or bike this morning but it wouldn’t be pretty & wouldn’t be effective training.


• Yesterday at 2:00 pm I received my 1st COVID Vaccine (Pfizer). No real side effects other than a sore shoulder which caused me to loose a bit of sleep. At 9:00 am this morning, I set out to get in a 1 hour and 40 minute run. The run was good, but knew I was carrying more fatigue than normal for a morning run. Most likely caused by reduced sleep and of course, the vaccine. Then I had a 3,100 yard swim. I really felt the fatigue early on in this swim and it took about 1,000 yards to really get my left shoulder (shot location) loosened up. While I did complete all of the sets in my swim workout, I did give myself permission to take longer rests between some of the sets than I normally would. I completed both workouts and thanked my body for being so amazing!!!
  
  
• I had the moderna vaccine last Monday. 1st dose. My arm was quite sore Tuesday and Wednesday. Was able to swim Tuesday but felt it the whole time. Had a little difficulty sleeping on my left side as it hurt to roll on to it. I took ibuprofen the 2nd night which helped. Taking the second dose in 3 weeks. So I got my second vaccine dose 4 weeks after my 1st. Moderna. It was a 4pm injection. Had anxiety anticipating not feeling well in the morning. Ended up being fine until about 12 the next day. Starting feeling like I was coming down with the flu. Achy all over, mild fever and cold. Chills like crazy. Couldn’t get warm until I got home. Took two ibuprofen and had two mugs of hot tea. Felt normal by 8pm that night. Had some residual fatigue for about two days after. Took the day after symptoms appeared off from workouts but was able to resume on Wednesday of that week. Have had no other issues sense and am very happy I got vaccinated. I believe these were a miracle of modern medicine and am very appreciative that they were developing so quickly.
  
  
• I got my 1st dose of the Moderna vaccine Tuesday morning January 12th. For Tuesday night, Wednesday, and Thursday, my arm was pretty sore. I ended up taking Tylenol Wednesday and Thursday because it woke me up when I'd try to sleep on that side. My swim on Wednesday was uncomfortable but doable. I was back to normal in the pool on Friday. Other than that, the only other thing I noticed was that my higher end of range work felt harder for my Thursday bike but my low range was fine. I can't say for sure whether it was the vaccine or hormones though.
I will also update when I get my 2nd dose on Feb. 9th. 

• I received my first vaccine on December 30, the Pfizer vaccine. I had no soreness at the site following and no side effects. I did choose to take the day after as a rest day, though I did not feel like physically I needed it I wanted to give my body a chance to do what it needed to do. I am scheduled for my second Pfizer vaccine on Wednesday at 1 o’clock, and will keep you posted. I have had several nursing friends who felt just fine after the second dose and several who actually woke up the following day with fevers, headaches and body-aches that lasted 1 to 2 days. that round two goes as smoothly as as round one! Update - I received my second vaccine on Wednesday! I woke up the following morning feeling great! No fever body-aches or headache! I did notice muscle tenderness at the site of injection. However that did not interfere with my work out or activities of daily living.
  
  
• I got my first Pfizer dose on Friday 12/18... As someone who doesn't react to vaccines, I had quite the sore arm for 24-36hours afterwards. I also had some mild fatigue. I adjusted my workouts to include easier and shorter efforts with some mobility. My second dose was on Friday 1/8... as predicted, there were more fireworks with this one. I had my shot at noon on Friday, had a great low-stress swim that afternoon, then woke up at 1am with bad full-body muscle/joint aches. I began taking Tylenol extra strength every 6-8 hours all through Saturday into Sunday am. I felt very fatigued and achy all through Saturday while riding the couch. I never registered a temp, but felt my body's thermostat was whacky (flush/chills)... got a good night sleep Saturday night and woke up feeling oddly fine on Sunday. It was a strange experience feeling so crappy one day and feeling perfectly fine the next. I'm glad I let my body rest on Saturday and eased back into it on Sunday... just an EZ bike/short brick run Sunday. Many of my coworkers have already received their second dose and most have had robust reactions to it including fatigue, body aches (most common), low grade fevers, redness/pain at the injection site, headaches... basically flu-like symptoms that last 1-5 days. There are a few coworkers who just experienced a sore arm and that was IT! I had/still have lots of questions about this vaccine; however, after my first shot I was pretty emotional thinking about how much covid has changed my life over the past year... my workplace at the hospital, my connection with my patients, my ability to race and train with others, how I function to protect my husband....if this is the key to changing the tide, I am thrilled to be a part of it. As triathletes, we are incredibly conscious about what we put in our bodies and I tried my best to find answers to my questions before I got the vaccine. I have found that the temporary reaction that I had to that second shot is well worth the potential of mitigating/eradicating covid in our lives. I know I can still technically catch covid, but my symptoms are supposed to be mild-asymptomatic. I am also protected from the long-term effects of covid that we are not hearing too much about. Sorry for the long post... just wanted to share my journey with this vaccine and acknowledge how truly amazing the human body is!
  
  
• I got my 1st vaccine yesterday. I got the Moderna - which made me a bit happy because I know one of the guys who helped develop it. My arm is kinda sore today but so far so good. For me getting the vaccine was my way of helping get the little kids in my neighborhood back to school, to see their friends and have some of the joy and freedom my kids enjoyed growing up.
  


• Got my Pfizer vaccine last Friday right after swim practice. Had a sore shoulder over night. Restless sleep that nigh. A little fatigue next day but could have been also from training stress of week and bad night sleep. Took a nap midday after kids soccer and then got back to my regular training with a long treadmill run that evening. Then regular gravel riding on Sunday.
  
  
• I got mine day before yesterday. Localized pain at site. Next day (yesterday) I was awful—side effects being cold with aches, headache and really tired/lethargic and all those good things that make you feel like you have the flu and you just got a tetanus shot. Today, I’m perfectly fine and my arm only feels like it has a bruise. First dose Moderna.
  
  
• I had my first dose of Moderna 1 week ago. I had mine around lunchtime and felt fine until about lunchtime the next day. I started feeling really nauseous and that lasted about 1.5 days. I also felt really thirsty starting a few hours after the injection. I was drinking extra water already but it didn’t seem like enough. I made sure I got extra sleep each night. I also had a big week of training but still felt ok during my workouts. I left the option open if I didn’t feel good, I would ask for workout adjustments. Arm was sore for about 2 days but moving it around seemed to help (some strength and swimming). My husband (also a triathlete), had Moderna 1 day before me and said he had a sore arm and just felt a little tired but no other symptoms. My boys (age 16 and 17) will get the Pfizer vaccine tomorrow.
  
  
• I received 2 doses of the Pfizer vaccine. The only side effect I experienced was soreness in my arm for 2-3 days. Fortunately, no other symptoms.

If you would like to do more research before receiving the vaccine, please use reputable scientific websites (not blogs of health and wellness influencers) like this one. 

Because COVID-19 is still a virus that researchers and scientists are still learning about, it's better to err on the side of caution and to be a little extra smart and safe with training than to take risks. The first vaccination against the influenza virus was in 1930. The first case of COVID-19 in the US was January 2020. It's a miracle that we have a vaccine that is safe and effective but as it relates to the virus itself, we still don't know the long-term effects but we surely know that the virus is highly contagious and deadly for many susceptible people. Sadly, Karel's 80-year old dad passed away from catching COVID in February when a caretaker came into his apartment to cut his hair or to check on him (he never left his apartment). He was diagnosed with COVID in the hospital after feeling sick, stayed in the hospital for a few days and then passed away a few days later at home - after expressing he was unable to breathe, he suffered from a heart attack. Karel was unable to travel to Czech due to a lockdown in the country. As you can imagine, not being able to be at his dad's funeral (watching it online) and not being able to be with his mom and brother was tremendously hard. My grandmother also passed away from COVID. She slipped on her patio, broke her hip and had surgery. When she entered the nursing home for rehab, she tested positive for COVID and passed away a few days later at the age of 91. COVID attacks the lungs and the heart and that is why athletes need to be extra careful with the virus. For us, the pros of the unknown long-term effects of the vaccine outweighed the known short and long-term effects of COVID. Since me and Karel have both been personally impacted by COVID taking the lives of our family members, we view this virus very differently than those who have not been impacted. Certainly, it's important to be respectful of different opinions and beliefs during this difficult time in our life. 

This blog post is dedicated to Karel's dad and my Grandma. 

Spinners 10-mile TT (and weekly training) recap

I can't believe that we are rolling into another race week. It's been great to have something to look forward to and to keep the enthusiasm for training alive, week after week. 

This season has been a bit unconventional for us as it relates to training. Although the pandemic was such a stressful and difficult time in our lives, it also provided us with an opportunity to step away from structured swimbikerun training. We took advantage of the opportunity and have kept our souls happy with swimming, biking and running, but just in different ways than in the past. With no goals to chase at races, we are so happy to still feel a spark for triathlon training and racing, especially after such a challenging past year. 

After our loooong drive home on Sunday after our Xterra race weekend (off-road tri for Karel and trail run for me), I needed a lot of sleep. I had no plans to workout on Monday as I had a lot of work and consults to check off my to-do list. With no intention on working out, I heard online that the Furman campus had opened to the public (after 15 months of being closed) and I couldn't wait any longer to be reunited with that beautiful campus (it's about 1.5 miles from where we live). I got on my road bike around 6:15pm and had an easy 43-minute cruise which included a lot of happy miles through the campus. 

On Tues morning I met my swimming partner/good friend Kristen at the aquatic center and at 7:30 we had a great swim workout. Three rounds of 7 x 100 steady effort on 1:45 (meters/long course) and I was coming in around 1:27-1:29. After each round of seven, we did a 300 smooth w/ choice toys). I felt really good in the water. The trail race + travel really made my IT band angry so I was being extra careful with my posture while working and light mobility and foam rolling on my back, quads and hamstrings. But swimming felt really good - the movement helped. 

In the afternoon I had planned a bike/run workout but after texting with my friend Alexi, I convinced Karel to join me (and her) for a group ride at Donaldson. But instead of driving to the start of the ride, we biked there with a semi large group on the Swamp Rabbit Trail to downtown and then on several new roads that we have never been on. It was a very adventurous ride as we had to jump over a guard rail with our bikes, ride on gravel and climb on a few big rocks to get to the start of the ride but it was fun nonetheless. We started at 4:40pm and arrived to the Donaldson center (7-mile perimeter loop) around 80-minutes later (17 miles). There was a very large group for the ride as the first loop was a memorial ride for a local cyclist who had passed away from a senseless tragedy and then was the "race" part of the ride - 5 loops with a police car leading the ride. There must have been over 200 people at the ride and a good 80+ people starting the "race" ride. Because I was on my tri bike (ha - I did all that adventurous stuff on my tri bike while everyone else in the group was on their road bike), I did my planned workout in the other direction of the ride (other side of the road) which was 15 minutes, 30 minutes, 15 minutes, each with 5 min recovery. All ON efforts were steady strong. Karel did the group ride and they averaged 27 mph! He had a lot of fun in the group on his road bike. We then biked back home on some new roads that we had never ridden on and the entire workout was 3.5 hours and almost 63 miles. Knowing that Wed was going to be a rainy day, it was nice to knock out a longer mid week ride - and it went by so fast and it was so much fun! 

On Wednesday morning I opted for the treadmill. My IT band was feeling better and I wasn't feeling a colder run in the rain. After Karel and I did an EC Fit mobility session, Karel ran outside and I did 10 x 3 min steady strong efforts w/ ~90 sec EZ between for a total of ~75 minutes of indoor running. The time passed by quickly as I had several Vlogs to catch up. 

On Thursday morning I had another good long course swim. It was a long one of around 4600 meters (~5000 yards) and I did a lot of pulling (paddles and/or buoy) to focus on the upper body. Around 4:30pm, we drove to the Donaldson center for the big "event" of the week - the Spinners 10-mile TT! This free event (all you have to do is be a Spinners Cycling Club member) was something that I really looked forward to last year as all our triathlon races were cancelled so this TT was a fun way to suffer and be in some sport of "event" environment with a bib number, start and finish line. Our athletes Alvi, Yannick and Ruthanne also participated. Karel wasn't on board until the day before the event when he convinced himself that he wanted to do it as well. 

Here are the stats from the event according to my Garmin (Results Here):
9.90 miles
Total time: 24:44
~445 feet elevation gain
Average power: 200 W (max 445)
Average Normalized Power: 204 W
Average speed: 24.0 mph (max 36.2 mph)
Average HR: 139 (max 154)
Average cadence: 88 rpm

After picking up our bib number, we did a warm-up on the opposite side of the course for around 33 minutes. This warm-up included a few pick ups to get the blood flowing. It was really really windy and I was a little apprehensive to ride with the disc wheel but I tried to get the negative worries out of my head by reminding myself that "racing" always feels different than training. 

My start time was 6:10pm so I lined up around 6:07. Karel's start time was 6:14pm. There was someone there offering to hold the bike (official time trial start position with both feet clipped in) but I was a little nervous to try that for the first time so I just clipped in when I started. 

As for the 10 mile out and back time trial, I gave it all I could and really focused on being aero, working the downhills and being willing to suffer deep on the uphills. The biggest hills are at the beginning/end so I gave it all I could and was happy with my effort. I was the only registered Pro 1/2/3 female which was a bummer to not have any competition. Maybe next time. It was fun to race with some of the guys. After the ride we did an EZ spin for 20 minutes and then gave a big shock to our legs with a 20 min run off the bike - ouch! It took a good 1/2 mile just to loosen things out from the hard effort. Karel did great and he was happy he didn't have any back pain on the TT bike. 

It was a late night as we didn't get home until around 8:30pm and then an early wake-up alarm for our 7am master swim workout on Friday morning. Surprisingly, Karel had a really great swim. I was struggling a bit but was still able to put together a good 3800 yard long course workout (~3400 meters). I had a well-needed massage on Friday at 12:30pm and I was really happy that my ITB was no longer angry but the massage was good as my hips were feeling a bit tight and twisted and I didn't want to take any risks going into the weekend (I actually booked the massage before the trail run as I knew I'd be dealing with some niggles after running off road for 13+ miles). In the evening, we drove to Furman to walk Campy around the Furman lake. It was so nice to be back on the campus with Campy as we love walking him on the beautiful campus. 

As for the weekend, it didn't feel much like training. I guess that was kinda the theme for the week as I was really looking forward to every workout and the time just went by so quickly with each session. My friend (and pro cyclist) Alexi texted me on Friday evening to see what my Sat riding plans were and it worked out the I was planning a 2.5-3 hour ride on my tri bike w/ some intervals and she had 3-4 endurance ride planned. So we linked up for the ride (Karel joined as well but did his intervals ahead of us) and after ~1 hour of warming up on the country roads, I did my intervals on Pumpkintown Road and Alexi just stayed on my wheel. The workout was: 

3 x 15 min (build within to over half IM effort) w/ ~5 min EZ between

20 min steady strong

We ended up with almost 3 hours and 52 miles. I felt really strong on the bike and Alexi kept me honest with her staying on my wheel. The miles went by really fast and it was nice to have some company for this last ride before race week (IM 70.3 Chatty). After the ride, Karel and I did a ~40 min run w/ 3 x 5 min stronger efforts w/ 3 min best EZ pace between. Both of us decided to run in Furman and it felt great to be back there running. In the evening we had dinner with my mom at her house and then walked to the park in her neighborhood for live music. 

On Sunday morning, Karel had a last minute idea to do a 1-hour gravel ride in Tuxedo, NC (by Lake Summit) followed by a run around the lake. I was excited for the change in scenery and I just love running off road at Lake Summit. It was a beautiful gravel ride and then a strong build run off the bike. Karel ended up with about a mile more than me on the run as he ran the last mile with me. We both felt surprisingly good over the weekend - although we are both in need of a good night of sleep tonight. 

It's been a while since I have done a weekly training recap and I felt like this was a good opportunity to share how we have been having fun with "race" specific training. !6 hours of training and although it was tough at times, it was a lot of fun. It may be unconventional but it's certainly feeding our soul - which we need right now in our athletic career. 

Athlete Blood Test - test, don't guess.

 

I recently consulted with three different athletes who complained of fatigue, injuries and/or lack of appetite and all three had ferritin levels of less than 7 ng/mL. I consulted with another athlete who desired a change in body composition who had a ferritin level of 437 ng/mL.

Ferritin is an intracellular protein that stores iron in the body. For athletes, recommended ‘normal’ ferritin levels are very different from the sedentary. "Normal" ferritin levels are 12-300 ng/ml for men and 12-150 ng/ml for women but from my experience, most athletes will feel they perform (and feel the best) with ferritin levels of 50-100 ng/ml.

I'm happy to announce that I've partnered with Athlete Blood Test as my go-to blood testing company for my nutrition consultations. ABT provides individually-tailored, athlete-focused blood biomarker testing to help athletes dial in nutrition, recovery, training and performance. Even more exciting for the female athletes, the Athlete Blood Test She (ABT.she) blood analysis panel empowers women to better understand their physiology by analyzing female-specific sex hormones (ex. estrogen, progesterone, luteinizing hormone and follicle-stimulating hormone). ABT.she takes into account where you are in your menstrual cycle when analyzing biomarker levels.

A few millimeters of blood contains an incredible amount of individual information. Although it may appear costly and inconvenient, getting your blood analyzed with careful interpretation by a sport-specific profession can show how your genetics, training, nutrition, recovery and lifestyle factors are impacting your biomarkers. By frequently getting your blood testing, you can be proactive with your health and training. 

In the long run, "testing and not guessing" is a quick, reliable and straightforward way of receiving a powerful amount of personalized information that can ultimately help you maximize health, overall well-being and performance.

Xterra Oak Mountain 20K Trail Run - Race Recap (Marni)

Prior to bed, I told Karel that I was really excited to race but also nervous. Going into this event, had no prior trail racing experience and have only done a few off-road runs over the past few years. As a total newbie, I just bought a new (my second ever) pair of trail running shoes (On Cloudultra) on Monday - six days before the event. To break-in the shoes, I wore them on Saturday while spectating Karel's Xterra triathlon race. So much for not trying something new on race day. 

After a light night of sleep, I woke up at 5:45am and had a pre-race snack of a cinnamon raisin bagel with PB, banana and syrup (I didn't bring waffles - my typical pre-race/workout snack) and a coffee and water. I did some light foam rolling and mobility in the hotel room before we left for the race venue at 7am. 

With a bit less competitors compared to the Xterra race, we had no trouble parking. Each entry to the park was $5/person (cash only) but there was no line to get in so it was a smooth morning. 

We arrived shortly before the start of the trail marathon so it was fun to give them a cheer as they started their 26+ mile off-road adventure. 

After a short 1-mile jog warm-up, we met up with our athletes/friends Josh and Eedee who were also racing (Eedee also did the sprint off-road triathlon on Saturday!). Karel was there to cheer us on, along with Campy - the professional spectator. 

I opted to not wear a tank over my sport bra as I am much more comfortable running in just a sport bra and my tri shorts. I also had my Naked run belt for my hydration (1 x 10 ounce, 80-calories Skratch Orange and 1 x 10 ounce, 80-calories Skratch grape). I also had two gels and some chews in my belt as I wasn't sure what I would need during the event so I had back-up fuel just in case. Although there were aid stations on the course (water and gatorade), I wanted to have extra calories as the woods make it hard to refuel in an emergency situation). 

The 5K, 10K and 5 x 5K relay runners went ahead of us so we were the last wave to start. 

We lined up for the start and at 8:20am, we were off.

The start was fast and I was not liking that pace. It takes me a while to build into a strong effort and if you know me, I am not a sprinter. So right away my heart rate was up. I embraced being uncomfortable from the start and welcomed the new experience and whatever came my way. I found myself at the back of the front pack and there were three women just ahead of me. I had one female next to me and we ran together for a good two miles. I pass another female in the first part of the trail section so around mile one I was the third female - but the lady behind me made sure I kept on my pace as I felt like I couldn't slow down too much or else she would catch me. 

After a 1/2 mile of running on the road, we made a left turn into the first trail section. I passed a few males and everyone was really nice - there were a lot of back and forth cheers and "good job" to one another. I wasn't sure of the etiquette for passing on the trail so I just said "passing" to the person ahead of me. 

The first mile was a good introduction to trail running as I quickly realized that I was not quick on my feet (literally) running downhill. While I was ok uphill, I definitely found myself slowing down a little on the downhills. I felt like I got better as the miles ticked by but it was more of a "learn as you go" type of experience.

Once we got to the first aid station, I had a sip of water (you had to grab the pre-filled cups from the table and then toss into the trash can) and cooled myself off. It wasn't too warm out but the effort was making me feel a bit warm. I also kept my ROKA shades on my hat as it was hard to see the ground with the tint of my sunglasses (I forgot to bring the lenses that I use for gravel riding, which are a bit lighter).

After crossing a bridge and then running over a beautiful open section next to the lake, it was back into the forest. Next came a really technical section with a lot of loose rocks so I was careful running down as to not hurt myself. Just after around 2 miles in, I was surprised to see Karel and Campy there cheering for me. Karel always finds a way to be super creative with spectating and he continued to pop-up all over the course. 

The next three miles went by pretty quickly as I was hyper focused on the terrain under me. There were some short steep climbs but nothing too long. I really loved the dynamics of running on the trail as it felt like a rollercoaster - up and down, up and down. I only checked in on my watch here and there as the pace didn't concern me but I was happy to see that I was averaging around 9 min/miles (I was thinking I would be closer to 10 min/miles since Karel "only" ran 48 minutes for his 10K. The aid stations were nice as I had something to look forward to (3 on each loop) and it was also fun to run into the other runners from the shorter distances. I even ran into Eedee so it was great to see a familiar face. Josh, her hubby, was in the front pack so I never saw him after the race start. 

For the next mile (which was a loop before heading back to the pavement), I really enjoyed jumping over falling tree trunks and running on wooden bridges. I couldn't believe that 6.2 miles and 55 minutes of running had passed by so quickly! As I made my way on to the pavement, I tried to pick up the pace a bit to see if I could get closer to the other females but they were way ahead of me. But I still needed to keep my pace up to maintain my third female position. After making my way by the 2nd loop sign, I was onto the pavement again (after a short off-road section by the race venue) to start loop two. 

I took in half of a gel to see if it would give me a bit of a pick-me-up around 15-20 minutes later as I knew I would need it. Although I felt good on the pavement, once I passed through the first trail section and onto the exposed path by the lake, I could feel a low moment. I had a video camera man running next to me so that gave me a little incentive to stay focused. 

At this point, I was running by myself. I saw Karel a few more times near the end of the first loop and a few times on the 2nd loop and then there was a long section when I was by myself and I kinda convinced myself that I was off course. Thankfully I saw an arrow so I was relieved to be on the right course. Although the course was well-marked, it was easy to not pay attention as you have to be so focused on the ground under you. 

I continued to drink my flasks about every 10 minutes and water from the aid stations. My hips started to get really tired and my upper body was getting sore in the middle of the 2nd loop. I tried to slow down on the downhill sections but it didn't really help to loosen things out. I had one complete stop around mile 10.5 and it was a needed reset for my mind and body. I did have two gentle falls where I caught myself (only my knees and hands lightly hit the ground) - I guess my legs were tired and I didn't clear the roots. I never found myself wanting the event to end as I was having a lot of fun. I felt like my running endurance and resilience really helped me in this event. I enjoyed being competitive and feeling like I was racing but I also felt like I was getting in a really great workout. Whereas I usually have to take more walk breaks when I run to reset my form, I felt like my legs knew exactly what to do on the trails. 

I tried to pick it up for the last 1/2 mile and gave it all I could when I reached the finish line. I loved seeing Karel and Campy out on the course. 

When I crossed the finish line, I was exhausted. But the good kind of exhaustion. Unlike a road running race, my body didn't feel too beat-up and my joints weren't as smashed as I thought they would be. Even in the hours after the race, I was shocked that I was just tired but not struggling like in a road running race. 

I ended up first in my age group and 3rd overall female and I received a complimentary entry to the 21K Trail Race in Maui - in conjunction with the Xterra World Championship (which Karel just qualified for in December). 

After the event, we chatted a bit with Eedee and Josh and then made our way back to the hotel to pack-up and hit the road for our drive home. And speaking of our drive home, our 5-hour drive turned into a 10.5-hour drive because of an accident on I-85 (right before the South Carolina state line). Talk about a life lesson on discipline and patience! 

A truck with hazardous materials crashed three miles ahead of us and we were stopped on the road for over 2 hours. With the north and south bound lanes of I-85 closed, it wasn't until around 7:30pm when police escorted all of the cars on the grass median before figuring out how to detour our way back on the interstate. It took another hour to go a few miles due to all of the traffic and after a needed bathroom and gas refill stop, we finally got back on the interstate and arrived home just after 10:30pm. It was a loooong day but Campy never complained. 

This past weekend was just the spice of life that we needed. Karel is over-the-moon with the opportunity to race more Xterra events and I am looking forward to tagging along and participating in more trail runs. 

Xterra Oak Mountain Off-Road Triathlon Race Recap (Karel)

 

On Friday morning, Karel drove from our hotel to the race venue at Oak Mountain state park (~5 miles away) for his pre-race workout while I stayed at our hotel (Homewood Suites) to do a run (and to not be gone too long from Campy). Around 9am, Karel did a ~1000 yard open water swim followed by a ~1 hour mountain bike followed by a 2 mile run. He said the trails were pretty quiet and he really enjoyed being out in nature. He did just enough movement to move some blood and test out the new gear. Karel was having so much fun on his mountain bike that if it wasn't for the race, I'm pretty sure he would have spent all morning out on the trails. As for my run, I ran around our hotel area (which was very beautiful) on the hilly roads for ~50 minutes and included 5 x 20 sec strides at the end. 

As for the rest of the day, we worked for a bit in our hotel room and then went back to Oak Mountain State Park around 3pm so that Karel could get his race packet and for me to register for the 20K trail run on Sunday. The overall race vibe was pretty laid back and was a refreshing change from the 2000+ participants at an Ironman branded triathlon event. We met new people and saw a few familiar faces. 

I was craving an open water swim in the beautiful lake and with the buoys set up for the race, I swam the 1500 yard race course (~21 minutes) that Karel would do for his race on Saturday. The water was the perfect temperature in the low 70's (wetsuit legal) and I loved being in the murky waters surrounded by nature. After my swim we made a quick stop at Publix so that Karel could pick up some chicken to go along with the rice that we brought from home and then we headed back to our hotel. We had a nice kitchen in our hotel room which made it easy to prep food. 

As for the rest of the evening, we got a bit more work done and then we were in bed around 8pm. 

Race Day

The alarm went off at 5:45am, which again, was a wonderful change from the typical 4am wake-up before an Ironman distance triathlon. With the race not starting until 8:25pm for Karel (Full distance of 1.5km swim / 33km mountain bike / 10km trail run), it was nice not to feel rushed in the morning. We left the hotel around 6:45am and arrived to the race venue around 7am. Karel did a short jog before an open water swim warm-up and as we neared 8am, it was getting closer to the race start. 

As a first-timer, this was the first time that Karel set up his transition area for an off-road triathlon. He did a few looks around to see what other people were doing. Karel was not nervous but instead, super excited. 

He kept telling me how excited he was that he gets to ride his mountain bike and run on trails for a race. It was refreshing to hear the excitement coming from Karel as I knew this change of scenery would be so good for him - mentally and physically. The athletes were so nice and welcoming and Campy even got a few butt rubs from athletes. Although Campy can get rather feisty and protective, he was very chill and calm (likely due to being a bit tired from all of the adventures). Still at 13.5 years old, Campy is staying strong and lives for his adventures with us. It was great to see our athletes Eedee and Josh at the race venue and to see a few more familiar faces. 

After the shorter distances went off, it was time for the professional field of men and women, and then it was time for Karel's race start. Xterra did a great job keeping athletes staff and following CDC guidelines. This was the first race back in the US after COVID so the race staff was really happy to be back and to welcome the athletes back. There's something about these smaller races that make athletes feel so welcomed and cared about.

1.5K Swim - 21:10 (1:25 min/100meters)

Karel was a little worried about how the trail situation would be with slower/faster riders and having to pass or be passed so he lined up near the front of the swim. Karel was able to settle into his race rhythm pretty quickly and felt really good in the water. With just three turn buoys, it was easy to keep that rhythm throughout. Karel got a little bothered as another athlete was swimming right next to Karel and kept running into him. After several minutes of this, Karel made a surge to get away and to get back to swimming in clean water without disturbances. The air temperature was perfect - cloudy and in the 60's. 

T1 - 1:38

After exiting the water, Karel ran into the transition area and to his bike (racks were first come first serve and not assigned by bib number. This transition was a bit new to him with his camelback, mountain bike shoes and cycling gloves. He opted not to wear the cycling gloves but put on his hydration back, shoes, helmet and sunglasses and then made his way out of the transition area. He buckled in his camelback as he was riding as the first few minutes were on the paved road before getting on the trails. He felt like his transition was a bit slow so he will practice it to get it a bit smoother.

33K Bike - 1:38.43 (12.03mph)

Karel had a blast. He was able to shake off the swim pretty quickly and get into his element of having fun off road on two wheels. Karel is loving his new Specialized full suspension mountain bike (which he picked up on Thursday at Bob's Bikes in Alabama) and he really enjoyed not having to be in the aerobars (and "only" riding for a little over 90 minutes). The course was technical and included some water crossings, climbing and descending. There was a very rocky section that Karel pre-rode on Friday but opted to get off his bike on race day and run down the rocks instead of riding just to be sure he didn't make any silly mistakes. Karel's worry was being too aggressive on the mountain bike (aka having too much fun) but after not really riding a mountain bike in almost a year, he minimized the risks as he wants to practice a bit more to get the feel of choosing the right line and better handling his bike on the sketchy sections. The course was really well marked and the volunteers were great. Karel never looked at his computer but just stayed hyper focused on the terrain. He was really happy that he had the camelback as it made it much easier to stay hydrated and fueled. He did have one gentle fall as he was trying to pass two riders and asked to pass a few times but they wouldn't move over for Karel to pass. So Karel tried to squeeze by but he slide and fell. He was finally able to get by. Karel was by himself for a while and then got passed by another rider who finished just in front of him at the finish line. Karel actually liked having the guy in front of him on the bike as he could watch the lines that the guy took on the bike. Some guys were riding super hard and Karel was very impressed with the competition ahead of him. After dismounting the bike, Karel was wondering what his legs would feel like for the run. With so much torquing on the mountain bike, his entire body was tired as he ran in the transition area. 

T2 - 1:26
The bike to run transition was a bit quicker and Karel put on his new ON trail shoes (and socks), grabbed his flask of his sport drink and stuck it in his kit pocket and put on his hat and he was out. As he made his way out of the transition area and then on to the pavement, he instantly felt his quads. He said he never feels his quads when he runs but this was an entirely different run-off-the-bike feeling. With no specific training for this event, Karel was just learning as he went along. 

10K Run - 48:46 (8:08 min/mile)

The run course had a bit of everything. There were some short steep climbs but overall it was rolling. There were some technical sections with rocks, trees to jump over and wooden bridges but for the most part, it wasn't rooty. Karel was focused on the ground under him but his legs were aching from the bike and his entire body was sore and tired. He totally underestimated the difficulty of running after mountain biking but he also had fun experiencing something new. Normally the run is where he is able to run down the competition ahead of him but this time around, he was just trying to not get passed. Some of the guys ahead of him were running really fast and again, he was in awe of the fitness and skills of the other competitors. The run course had about 600 feet elevation gain (the bike course had about 1500 feet) and it went by really fast. Aside from the first few minutes of running on the pavement and the last few minutes of the pavement, the entire run was off-road, tucked under the trees and one exposed section by the lake. 

As Karel made his way to the last off-road section before the finish line, he was relieved that he was about to finish his first off-road triathlon - but more surprised with how much fun he had during the race. He had no idea of his finishing place or time so he was shocked to hear that he won his age group and was 5th overall amateur male. Total time - 2:51.41. Full results here.

With no expectations or pressure, Karel found himself in his element - being competitive and having fun. This was a welcomed change from the road as he is normally in a world of hurt during a long distance triathlon but this was a different type of hurt. It was such a joyful way to be competitive and there's something special about racing in nature (and loving what you are doing in the moment). 

With his first place age group finish, Karel qualified for the 2021 Xterra World Championship in Maui, Hawaii in December!

Here's a recap video of the event:        

 After receiving his awards, we made our way back to the hotel (with an exhausted Karel and an even more exhausted Campy), a quick stop at Arby's for Curly fries and a Rueben Sandwhich for Karel and then to watch the Giro. It was then time for me to recover from the morning and gear up for my first trail run on Sunday.

My race report coming soon....

Hello from Alabama!

We made our way down South to Alabama on Thursday. It was a long 5.5 hour drive (thanks ATL traffic) but thankfully we gained an hour and had an exciting pit stop to look forward to. We left around 10am and arrive around 3pm local time. 

A bit of a backstory. 

About two weeks ago (just a few days before Karel raced the Peachtree International triathlon) I had mentioned to Karel about Xterra Oak Mountain after hearing about the effect on That Triathlon Life (from Eric Lagerstrom). I've always wanted Karel to do an Xterra event because 1) they take place in really beautiful places 2) I think he'd really have fun. Karel was interested in the idea and after sleeping on it, he became more and more excited about trying something new. Karel loves off-road biking but his mountain bike is a little over 10 years old and a bit too small for him - causing back pain on top of his already underlying back issues. Knowing that he was due for a new mountain bike, he started searching around. He checked the local shops and online and due to the pandemic, the options were slim (good for the bike shops, not ideal for those in need of a new bike). After spending several hours searching around for a mountain bike that met his criteria, he found a bike in Alabama - just 20 minutes from where we were staying for the Xterra event. Karel called Bob's Bikes and after a quick convo, he purchased the bike - A Specialized epic expert full suspension xc. For the next 48 hours, Karel could not stop talking about the bike. He was so excited and I could tell that this Xterra event was going to be so good for Karel. Like most of us, we have struggled without racing and while the return of triathlon racing is here, the past 12+ months have allowed us to explore new adventures. I've always thought that Karel would do great at Xterra racing because of his bike skills (and have a lot of fun) but it just never worked out for him to do an event. With this event being so close and now having an updated bike (new technology) and a bike that fits him, he's really excited to try something new and to be a beginner again. 

The staff at Bob's bikes was extremely helpful and nice. Nick helped out Karel and set up the bike exactly how Karel asked (this way Karel could ride the bike, race ready - which was probably a good thing since he didn't bring his old mountain bike :) 

After we finished at the bike shop, we made a quick stop next door for a cookie fix (literally, the name of the store is Cookie Fix) and then we made our way to our hotel - Homewood suites. 

After checking in and unloading the car, we made our way to Oak Mountain State Park so that Karel could test out his new bike on the course. The park was absolutely stunning and it felt perfect to be in nature after a long car ride. Although Campy is getting older, he still loves his road trips - he just sleeps a lot more than he used to. He's always had an adventurous spirit and loves checking out new places with us. I hope we can continue to make more memories with our 13.5 year old pup. 

Karel had a blast during his ride and if it wasn't for the race, he said he would have kept riding for hours. Once we returned back to our hotel (~5 miles away), it was time for dinner. Although we have a nice kitchen in our hotel room, we used Grub Hub for dinner so that we didn't have to spend extra time prepping dinner after a long car ride. We ordered Chipotle (we both got a Sofritas bowl) and had it delivered at 6:30pm so that we could pick it up at the front desk when we arrived back to the hotel. 

We then worked for a little bit before it was time for bed. 
Not only am I excited for Karel to race in his first Xterra off-road triathlon but I'll be doing my first trail race on Sunday - a 20K! 

If you'd like to learn more about the Xterra Oak Mountain event, you can click HERE. You can also follow on social media (there's a pretty elite pro field here!).

Rest day nutrition - to eat or not to eat?

After a strong weekend of training, I looked forward to my recovery day on Monday. I take my recovery days really seriously so if I am not up to purposeful movement, I don't. But on this past Monday, I felt like an EZ swim would be good to loosen out so after a good night of sleep, I went for a 40-minute, ~2400 meter swim. The meal picture posted above is the delicious dinner that I had at the end of my recovery day. A meatless burger topped with cheddar cheese and guac, roasted salty potatoes, salad w/ yogurt ranch dressing and chips. 

On Tuesday, I was excited and recharged. I met my good friend Kristen at the aquatic center for a swim workout. She was able to join me for half of the workout before she left for work. I finished with 5000 meters and the main set was 3 x (7 x 100's on 1:45 tempo, holding 1:28-1:29 followed by a 300 smooth pull). It was one of those swim workouts where I never ran out of energy and just kept wanting to swim. I finally made myself get out at 5000 meters because it was time for a treadmill run at home. 

I choose the treadmill instead of outside just to lighten the load after a big weekend of training. The main set was 10 x 2 min up-tempo at 8mph w/ 1 min EZ between (65 minute total workout). 

Wednesday was my "long" ride since we are traveling this week (more on that soon) and I had a beautiful day to enjoy a ride up Caesar's Head (42 minutes to get up the 6.32 mile climb) and rewarded myself with an incredible view at the top before descending back down. It was a windy day but I felt strong. I finished the workout with a ~4.3 mile run off the bike around our hilly hood. 

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Your 'athlete' diet includes what you eat on training days and on easy/off/active recovery days.

If you are like most athletes, what to eat on a rest/off day can be tricky. It's not uncommon for athletes to dramatically restrict calories, skip meals or avoid carbohydrates for fear of gaining weight when energy expenditure is low. And sometimes the opposite occurs - a rest day is a "cheat day." In other words, a rest day is treated as the only day to eat foods that are normally "off-limit."

Recovery is crucial because it gives the body time to adapt to the stressors of training and to rest the mind. Recovery also allows the body to replenish energy stores, rehydrate and repair damaged tissues. Improper recovery nutrition may hinder progress and set you up for a physical setback.

Simply said, what you eat on an off-day from exercise should be somewhat similar to what you normally eat on a training day. Because your workouts require you to strategically consume more energy from carbohydrates, the major change to your rest day dietary intake is the removal of foods that normally support your training sessions – the before, during and after workout foods and sport nutrition products.

If you struggle to eat enough on a day off from training for fear of weight gain, remind yourself that a rest day may be your only opportunity during the week to strategically consume the right types and amounts of foods to maximize recovery between two training sessions. The training sessions that typically precede a rest day will often induce excessive inflammation, deplete liver and muscle glycogen stores, damage tissues and exhaust the mind and body.

Consider a day off from exercise as a great opportunity to get the body back into a state of optimal health status.

Knowing what and when to eat on a day with reduced energy expenditure starts with smart planning.

The basis of a training-supportive diet starts with a healthy foundation of eating. Simply said, what you eat on an off-day from exercise should slightly mirror what you normally eat on a training day. Your meals and snacks outside of training sessions should be nutrient dense and composed primarily of real food. Because your workouts require you to strategically consume slightly more energy from carbohydrates , the major change to your rest day diet is the removal or reduction of foods that normally support your training sessions – before, during and after workout foods and drinks. There’s no need to eliminate carbs or drastically cut back on calories. Use your rest day as an opportunity to increase your fruit, vegetable, whole grain, and healthy fat consumption. Go ahead and spend a little extra time in the kitchen preparing meals. Be mindful about grazing and mindlessly eating with your extra time.

Race Recap: Peachtree International Triathlon

 

A few days after finishing IM 70.3 Florida, Karel was itching to race again. He enjoys racing a lot more than training so his ideal strategy is to race himself into great fitness. Knowing that our athlete and good friend Alvi was racing an Olympic distance triathlon just outside of Atlanta two weeks after IM 70.3 Florida, Karel decided to join him (I stayed home with the furry kids). 

After a solid night of sleep on Thursday (allowing extra time to sleep in knowing that race night is never a good for sleeping), Karel had his daily pre-workout oatmeal before heading out on the tri bike for an hour ride. He followed it up with a 20 minute treadmill run. I packed up a cooler and bag of food for him (also booked them a hotel with a microwave and fridge) and he left around 11:30am to pick up Alvi. 

Knowing that they had a long drive ahead (well, only a planned 3-hour drive but one that included Atlanta traffic), Alvi made sure to bring along some pastries. And if you ever want to make Karel super happy, just give him a flaky, buttery and airy croissant. 

After a long time in the car, Karel picked up his packed at the race venue by Lake Peachtree and followed that up with a quick swim (with wetsuits) in the lake (~14 minutes/~900 yards). Then it was time to pick up Moe's for dinner and check in to the hotel. 

Karel had a really rough night of sleep. His leg was bothering him (sciatica/disc issue) and even his Oura ring gave him all the signals that he should take it easy on Saturday (race day). I received an early text from Karel about his horrible night of sleep. I felt bad for him but knew he would be able to put together a great race - even if really sleep deprived.

After his pre-race oatmeal and coffee (from his espresso machine that he brings wherever we go when we travel), they packed up the car and drove the 2 miles to the race. 

The race day routine was fairly normal - rack bikes, set up the transition area, go for a jog, bathroom, warm-up some more, one last potty stop and then head to the swim start for a warm-up swim. Around 7:15am, the first group of 50 athletes (by bib number) started the race. This group included Alvi and Karel. 

0.93 mile Swim - 25:03

Prior to the start of the race, Karel was shocked to see a fly-over above him. This was just the start to an incredible race experience organized by Tri Peachtree City.
The swim was pretty straightforward. Swim out, make a right turn, swim, make another right turn and head back to the finish. There were several sighting buoys but Karel focused only on the turn buoys. He noticed several swimmers moving to the left of the lake but Karel just stayed straight as he made his way to the first turn buoy. For the majority of the swim, he swam by himself. He didn't feel fast but just held a steady effort (all that he had in the water for the day). As he was nearing the end of the swim, he caught up to the supersprint triathletes and that caused a little slow down but no biggie - Karel just made his way around those athletes as he exited the water. 

T1 - 1:05
The transition from swim to bike was uneventful. A quick 65-second transition and Karel was on his way out of the transition area and on to the bike course. 

25 mile Bike - 1:03.54 

After passing one lady at the start of the bike, Karel rode the rest of the bike by himself. He couldn't believe that there were mile markers every.single.mile of the bike - for all 25 miles! The course wasn't closed to cars but there was very little traffic on the course. The road condition was excellent (well - anything is better than our road condition in Gville) and the roads were really smooth. The course had rolling hills but nothing too steep or technical. Karel settled into a good rhythm and he was so relieved to have no back pain. This was one of his better bike performances in a really long time as he was able to just ride his bike without having to deal with his back. The recent changes he made in his bike fit have really helped. Nearing the end of the bike, Karel had to slow down as a golf cart got rather close to him - he was a bit thrown off his game but all was good. I was really happy to have our friend Eedee out on the course cheering for Karel and giving me updates. She was also there to support her hubby and our athlete Joshua who was racing. 

T2 - 1:20

Nothing major to report here. In and out. Karel didn't wear his Naked hydration band for this race but instead, just carried his flask with a sport drink in it. 

6.2 mile Run - 37.09

Karel didn't feel the best on the run. His legs felt a bit flat. He was hoping he would find some snap in his legs as the run went on but that dull feeling just lingered. But that didn't stop him from giving his best on the day. The run course was out and back, which allowed Karel to see the leaders. After Karel passed Alvi and a few other athletes, he was on the hunt for the leaders. Karel managed to get close with the fastest run split of the day, but only managed to get 3rd overall - 50 seconds behind 1st overall and 8 seconds behind 2nd. Not to shabby for Karel's almost 45-year old body to race with the young kids (well not super young but the first place guy is 32 and the 2nd place guy is 37). 

Total time: 2:08.30, 3rd overall. 
Results

Karel really enjoyed being finished with a triathlon race before 10am. After Alvi and Joshua finished, it was time to exchange race stories before collecting their awards and making their way back to the car for the drive home. Although Karel was tired from the race + drive, the excitement of watching the live coverage of IM 70.3 St. George (pro race) got his heart rate up as we spent the rest of the day watching the race. I had already watched the race earlier in the day but I couldn't wait to watch it with Karel as he had no idea of the race results. 

Racing is back and it feels so good! 

Side note: Karel and Alvi were super impressed with this race - the organizers and volunteers were incredible and the race was very safe. They highly recommend it! And thanks Eedee for the pics!

Pasta lover? Go plant-based!

 

There's a good chance that you have a box of pasta in your pantry. This affordable and easy-to-make dinner staple is a great source of energy (carbohydrates) and nutrients - such as iron, riboflavin, niacin, thiamin, manganese, folate and selenium.

Over the years, nontraditional pastas have made their way on to the grocery store shelves. Plant-based pasta alternatives offer many health advantages. With the main ingredient being chickpeas, edamame, beans or lentils, these unconventional pasta blends are loaded with protein, fiber and a variety of vitamins and minerals. And without compromising taste, quality or nutritional value, nontraditional pastas offer a great alternative to traditional pasta if you are looking to boost your nutrient intake.

Here are a few plant-based pasta options:

• Explore Cuisine
• Banza
• Tolerant Organic
• Ancient Harvest POW!
• Barilla
• Modern Table

To learn more about these plant-based pasta brands, you can read more here. 

For more education, inspiration and recipes, subscribe to the FREE Trimarni newsletter HERE.

IM 70.3 Florida - race recap

 

1.2 mile swim
Marni: 31.57
Karel: 32.48

After entering the warm water of Lake Eva, I slowly settled into my swim stroke. Still a bit shaken from the morning fainting incident, I swam with caution and gratitude. Despite not having any outcome goals for this race, I always enjoy building my swim and finishing strong. Although we had to line up according to "self predicted" swim times, I found myself passing a lot of people throughout the first segment of the "M" shaped swim course. I'd consider this course an easy swim but a technical one. The water is fairly calm and murky, but the course layout makes for a lot of turns and need to carefully navigate as you make your way to the inside of the course. We passed through a timing arch in the middle of the swim which was a new experience for me, but neat to see us passing under what felt like an inflatable bridge. Ironman did something similar for IM Florida in 2019 when the race was moved from Panama City Beach to Haines City due to Hurricanes (Karel did that race two weeks after IM Kona).

I felt steady and strong but only had one gear for the day. I didn't feel as if I could pick up my effort in the back half of the swim so instead I just settled into a rhythm that felt good in the moment. My two recent gravel bike crashes also made it difficult to swim train properly for about 3 weeks. Again, I was just super grateful to be swimming in a triathlon race. When I exited the water, I was really looking forward to being on my bike. Although I haven't ridden my tri bike very much this year, I felt like I was going into this race with good cycling fitness. 

T1
Marni: 5:25
Karel: 3:59
The transition was looooong. Whereas normally we would exit the water and just run right into the transition area, we had almost 0.35 miles of barefoot running on the rough road. As I was nearing my transition rack, I took off my cap and goggles, then removed my swim skin and sat down. I opted to wear full compression socks for this race to give me some extra support on the run (hoping it would help with recovery) and to reduce the risk for blisters. With Chattanooga 70.3 approaching in 4 weeks, I didn't want this race to affect upcoming training - and blisters are no fun! I've gotten pretty quick at removing my chip and putting it back on after I put on my socks. Once I put on my socks and cycling shoes, on went the aero helmet. Although I started the swim a little ahead of Karel, I saw him running into the transition area, followed by Joe and Yannick. Karel exited the transition area in front of me so it was the last time I would see Karel until the finish line. I did have a videographer right by me in transition area (along with Andrew Messick, Ironman CEO) as he commented on my custom painted Ventum (bike sponsor of Ironman). This took me a bit off my game as I had a big video camera on me as I was trying to clip into my pedals. ;) Oh the pressure!

56 mile bike
Marni: 2:30.49
Karel: 2:22.38

With a new transition layout, we mounted our bikes on a slight incline just outside of where the Tennis Courts are located in Lake Eva Park (not on the hill on the far side of the park). Once I clipped in, I made my way up the next few hills and through the neighborhood streets before getting out on the loop part of the course. I fumbled with my helmet visor as I tried to get it to magnet on to my helmet. I was getting so frustrated as it felt like minutes were passing until it finally snapped in. I keep the visor on the helmet before taking it down and moving it to cover my eyes as this helps the visor from getting foggy in the transition area. Once I made my way past the school, my legs felt a little tired. It took a bit to remember all the feelings that are felt on race day and how your body can play tricks on you. At first I thought my legs were super tired but I just eased myself into my race rhythm. Before I knew it, I found myself passing several athletes in the first few miles, and made sure to say hello and good job to every female that I passed. It just felt so great to be out racing. 

Having completed this race several times in the past, being familiar with the race course helped a lot. I knew where the windy sections were, the hills and the bumpy road at the end. Knowing what to expect gave me a bit of extra confidence on the bike. I didn't ride according to any metrics but just focused on racing a smart bike leg of the race. While I passed a lot of guys, I also had a few try to sit on my wheel. While the drafting wasn't bad like it was in the past, several athletes were not doing a good job of making legal passes or dropping back after a pass was made. I tried not to let it bother me as I didn't want to waste any of my energy on someone else. It was fun to see some familiar faces out on the bike course. For the entire bike, everything felt normal. No pandemic. Just racing. It was a beautiful feeling. 

Karel had a really good bike. He recently made some changes in his bike position on his Ventum tri bike and he has felt little back discomfort like he has in the past. Karel has some disc and nerve issues (as revealed on a recent MRI) which often cause him pain on the bike and while sitting (oddly enough, not while running). He recently has had trouble sleeping because of tingling issues with his leg (nerve related). But he was really happy with how he felt on the bike and considering that he has not been seriously training on the tri bike this year, he was relieved to have put together a suitable bike for his current fitness and situation. He told me before the race that if his back was hurting him, he was likely going to put a pause on triathlon racing as the pain wasn't worth it. Thankfully - he's still a triathlete :) 

I felt strong throughout the entire bike and never had a low moment. I tried to be strategic with when I passed someone, how I rode the hills, being as aero as possible in the windy sections and downhill (free speed) and keeping up with fuel and hydration (all liquid nutrition. I did bring a package of chews just in case I felt off but I didn't need them). 

As I was getting closer to the transition area, I checked in on my metrics and I was inching close to 2:30. I really wanted to break 2:30 but the neighborhood section at the end kinda slowed me down. Hopefully one of these days I can break 2:30 on the bike. 

T2
Marni: 4:24
Karel: 3:57

After performing a flying dismount (shoes still clipped into the pedals), I made my way into the loooong transition area. My shoes kept hitting the ground and it felt like forever until I finally made my way to my bike rack. I quickly changed into my run gear (shoes, visor, sunglasses, cooling towel, hydration band w/ bib number and flasks) and I was on my way out of the transition area. Although I had a lot to cover to enter the transition area, my rack (as well as Karel's rack) was near the exit of bike out and run out. 

13.1 mile Run
Marni: 1:50.13
Karel: 1:25.22


The new layout of the transition area also changed the start of the run course. It was fun to twist and turn on a walking path before making our way back out on the actual run course. This year was 2 loops (instead of three) with a few new segments on the course. When I started the run, I felt ok - not great. I just eased myself into a good rhythm and took it easy on the first few hills. I did not feel fast and my energy just felt a bit low. I gave myself time as the first 15-20 min of a run off the bike rarely feel good. Once I got to the back part of the loop, I started to feel much more hot. Although my breathing wasn't heavy or labored, it just felt like I couldn't get myself to feel cool. I was happy to see so many amazing volunteers on the course as they were all super helpful and enthusiastic. I looked forward to water and ice at every aid station (and then eventually some coke for a pick-me-up). I was hoping to see Karel but I never saw him. 
Although I could have been disappointed in seeing "slow" running paces, I had to be honest with myself that I didn't do any specific run training that should make me run faster. Plus, with how the morning started off, I was just happy I was on the race course and not on the sidelines. As I made my way to the last few miles of the first loop, I took a walk break just to reset. I was still really warm and just negotiated with myself to keep my form good and to run steady. Nearing the end of the first loop, I started to see a few of my athletes which made me super happy. 
I'll be honest. I did have those "normal" thoughts of quitting, asking myself why in the heck I do this crazy sport and if all this suffering was worth it. There was a lot of negative voices in my head but I kept moving myself forward - with or without those thoughts, I knew I was going to get myself to the finish line and finish what I started. Nearing the last aid station on the first loop (at the top of a short hill), I needed to go to the bathroom. When I took off my one piece tri kit and finished, I felt a bit cooler without the kit on my upper body. The tri kit is amazing but for some reason I just felt hot on the day. I decided to keep the top part of the kit down for the 2nd part of the run and I think it helped a lot. I felt like a new person - tired but somewhat new :) 
Although I was not able to run any faster, I felt like I was getting my energy back. It wasn't until mile 10 that I felt like I was just easing into my race day effort and I could keep going. Again, I didn't train to run fast for this race but I guess my running resilience is in a good place. 

Karel did his usual thing on the run and ran down the competition. It wasn't until the last mile that Karel was within 9 seconds of first place. Karel "virtually" made the pass and never knew that his race was so exciting for those who were tracking. Karel was happy with his run considering the lack of run specificity in his training. He was just happy that he could put together a solid bike/run combo and not just struggle through the bike. 

As I made my way to the finish line, I was so happy to cross another half Ironman distance finishing line. Karel waited for me in the finisher area and then we met up with coach Joe and our friend Steven. Soon after, more Trimarnis started rolling in and it was fun to give some cheers to our athletes. Because of the COVID protocols, it was difficult to head back out on the course to cheer for our athletes so we stayed in the athlete area until more Trimarnis crossed the finish line. Because I didn't dig deep during the race and included a lot of walk breaks at the aid stations on the run (plus a bathroom stop), I didn't have that deep fatigue feeling in my legs - surely I was tired and exhausted but I didn't feel broken. 

After we cleaned up at the house and had some food, we packed up our car and headed back to the race course to get our awards. There was no formal award ceremony but we were able to pick up our awards after 4pm. At this time, they also had registration for those who qualified for the IM 70.3 World Championship in St. George in September. Karel took his slot but I declined my spot. I am looking forward to cheering on Karel and our athletes without the pressure of having to train for a World Championship in the fall. I am really looking forward to my upcoming races - Chatt 70.3, Virginia 70.3 and Ironman Lake Placid. Karel is doing Chatt and Virginia and IM CDA. 

Although my race had it's struggles and obstacles, I am not disappointed. If anything, this race sparked the light for training and racing - something that had been missing in my life for the past year. Karel also felt the same. We both wanted to finish this race with excitement for our upcoming training and I feel we both achieved that outcome after crossing the finish line at Ironman 70.3 Florida. 

We can't wait to do it all again in 3 weeks! 

And congrats to the Trimarni Coaching and Nutrition TriClub for placing 3rd overall at IM 70.3 Florida!!

IM 70.3 Florida race report: Pre-Race

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Photo: Paige Prave

Race report coming soon.....

IM 70.3 Florida - Quick Recap

 

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

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

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

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

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

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

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

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

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

Race Results

Don't Make These Race Day Nutrition Mistakes

Preparing for a triathlon is much more than checking off workouts to improve fitness and booking travel accommodations. Nutrition plays an important role in race day readiness. Whether you are training for an Ironman distance triathlon, half marathon or a local sprint triathlon, nutritional preparation is key.

How you fuel during a race primarily depends on the duration of the event and your racing intensity (which is based on your fitness level). Proper fueling will help you maximize recovery, fuel your workouts appropriately, boost your immune system and to maintain a healthy body composition, alongside building confidence for race day.

While you may be able to get away with a haphazard sport nutrition strategies (or not fueling at all) during short workouts, competing at your best requires you to constantly fine-tune sport nutrition strategies to help minimize the fluid, electrolyte and fuel depletion that will occur throughout the event.

Because proper sport nutrition should be part of your ongoing training - and not something you only do during your long workouts or in the three weeks before your race - here are a few common race day nutrition mistakes that could compromise your performance and health on race day.

As a reminder - endurance racing is unpredictable and requires a lot of training, trial and error and a process-driven mindset. Nutrition is just one piece of the puzzle (yet a very important puzzle piece - without it, you can't complete the puzzle).

Accept that not every race is going to be great, a PR or a showcase of previous training. Remind yourself that racing is a test of your current fitness but it's also a day (or a few hours) of self-exploration, body appreciation and to overcome obstacles.

How to pack for a half ironman distance triathlon

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

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

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

            

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

It's race week for IM 70.3 FL!

 
2019 IM 70.3 FL 

Well, it's been a long time coming. 

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

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

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

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

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

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

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

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

How to stop pre-race body bashing behaviors

Can you relate to any of the following body bashing behaviors? 

• Feeling "too fat" as you try on your race day outfit. 
• Seeing an image of a certain part of your body makes you feel "disgusting."
• Doubting your race day abilities because your stomach is "too big."
• Weighing yourself on the bathroom scale and feeling immediate distress over your weight.

If you can identify with any of the body, you are likely struggling with poor body image and this can sabotage your race day performance.

In each of the above scenarios is an athlete who believes one of two things: That looking differently will improve athletic success or a current look is the reason for lack of athletic success.

Despite putting in the training and being physically prepared for an event, actual acceptance of one-self can be a major athletic limiter. Inside, you have internalized feelings of being inadequate because of poor body image. Poor body image can wreak havoc on performance, physical health and mental well-being. There are great consequences to trying to conform to rigid societal ideals of what your body should look like as an athlete. 

Underfueling, fasted workouts, a low carb diet, eliminating certain foods groups and ignoring body hunger cues are some of the many unhealthy dieting and disordered eating strategies that athletes turn to when trying to achieve a specific body type ideal. Sadly, many of the above strategies are unhealthy (for the body and mind), yet encouraged by coaches, nutrition experts and the media as a means to an end to gain the competitive edge to achieve a desired "race weight."

Through the rise of social media and prejudgment statements from coaches/nutrition experts, the pressure to change how you look is almost inevitable. But that doesn't make it acceptable. Comparing your body to the body of another athlete can make you feel inadequate, unprepared and doubtful of your abilities. It's not uncommon to size-up your competition based on a body image. 

Pressure around body type can be detrimental to health (physical and mental), confidence and most of all, love of sport. It's not uncommon for an athlete to slip down the road of dieting, disordered eating and body image obsession only to reduce athletic longevity (and potential) in the sport that was once fun, enjoyable and health promoting.

The way your body looks and the way your body moves/performance are not necessarily correlated. How you think your body should look to perform well may not match what your body really needs to look like to perform well.

To escape the immense pressure of achieving body image perfection, body positivity is critical. What you think about your body matters. Without it, confidence and self-esteem are destroyed. How can you believe in your physical abilities if you don't appreciate your physical qualities?

Thankfully, you have power to change your body image. 
Body image has little to do with your actual body size but instead, it's related to your thoughts, beliefs, feelings and perceptions. Remember - feelings are not facts. 

In order to stop reinforcing your beliefs about your body, you need to stop the behaviors that are sabotaging your self-worth. 

• Stop the weigh-in. A number on a bathroom scale should not dominate your thoughts. More so, it's hard not to obsess over that morning number once its imprinted in your mind. 
• Stop picking apart your body. There's nothing wrong with looking at yourself in the mirror. But micro-examining each part of your body, looking for imperfections and perceived faults is not constructive. Body checking does not allow you to see your body as a whole. 
• Stop comparing. It's natural to compare yourself to others but it's detrimental to your mental health to constantly feel inferior, inadequate or envious of others. There's no winning at comparisons. It only destroys self-worth and prevents you from appreciating your individual strengths and attributes. 
• Stop the "fat chat." It's easy to bash your body in our image-obsessed culture. Thanks to the media and diet industry, we are surrounded by unachievable images and unkind messages about how ew should look. Basically, we have been taught to dislike our bodies and if we achieve the image were are sold, we will be happy, loved and successful. 

Stopping the body bashing and making peace with your body does not mean that you are giving up good health and self-care. It means treating your body with kindness and respect. It means giving up perfectionism and self-hatred. It means learning to accept who you are. 

It's not easy to overcome negative body image in a culture that's obsessed with body image. But you can disagree with the cultural messages about achieving the "perfect" athletic body image in the same way you would disagree with animal cruelty, racism or discrimination. Say no to the methods and behaviors of trying to achieve an unrealistic body type and stop the pre-race body bashing behaviors. 

To help improve your relationship with food and your body, check out my 6-series The Whole Athlete Course. 

Effects of alcohol in your body

Our culture has an interesting relationship with alcohol. It's often used as a way to unwind after a busy day, cope during hard times, and as a way to celebrate or socialize.

Despite the fact that alcohol is addictive and dangerous (contributing to countless injuries, mental and physical health issues and deaths), alcohol is normalized in so many societies around the world. From "mommy juice" to a way to relax or celebrate, alcohol is advertised, touted and consumed in ways that you wouldn't see with any other drug. Even though alcohol is a drug, it's extremely accessible and as socially acceptable as drinking water.

With almost every social function, you are likely to find an assortment of alcoholic beverages, or you may even expect that alcohol will be present and available.

You see alcohol being consumed at sporting events and in post workout pictures. Beer is a popular beverage consumed after exercise/physical activity. It's a way to celebrate, relax and quench thirst. Containing carbohydrates, water and small amounts of sodium and potassium, the nutrition profile may lead you to believe that beer is a suitable rehydration beverage when in reality, it is actually a very poor hydration beverage. 

Here's the truth about alcohol and how it impacts your performance, recovery and health.