Helping young girls develop a healthy body image

~18 years old

On Monday, as I was about to dry my hair after my early evening swim, I overheard three young girls (~9-11 years old) talking to one another by the bathroom mirrors. I didn't think much of it until I heard one of the girls talking about her body. Still in her swimsuit, she stood in front of the mirror and was telling her friends about her body. She first said that she liked how she looked from the front but she didn't like how her butt looked in her swimsuit. While "fat talk" or self-degrading, negative body-related comments have sadly become somewhat normalized among adult women, it saddened me that these young girls were taking part in body shaming. 

I started swimming when I was 10 years old. Although I really enjoyed being in the water, I always looked forward to swim practice because it was an opportunity to be around my friends. There was no social media to make us feel dissatisfied with our bodies so any negative body talk would have been learned from TV, magazines, parents, authority figures or sport figures. Thankfully, I had a great swim coach and a fantastic group of friends and I never felt like my body was too big, too fat, too ugly or not good enough. I loved being in my swimsuit because to me, that was a sign that I was swimmer. My self-identity was my sport, not an image. Throughout middle and high school, I never spent energy on what my body looked like but all my focus was on what my body could do in the pool......and hanging out with my swimmer friends because we had so much fun together. 

One of the most freeing feelings in the world is loving yourself just as you are. But in today's society - where kids, teens and young adults are constantly bombarded with messages about what their bodies should look like, raising females to be body positive can be incredibly difficult. According to research, most girls are afraid of getting or being fat. 

If you are an adult reading this blog, you have a responsibility to help girls develop a positive body image. It's important to help girls recognize that their body doesn't define them or their worth. For some girls, it's about teaching them how to celebrate their body and what it can do. For others, it's important to untangle the negative messages around body image. 

Here are a few ways to help young girls recognize that all bodies are normal bodies: 

~17 years old

• Celebrate all bodies - Not all bodies are meant to look or work the same. It's normal to be unique. Human bodies come in different shapes, sizes, skin tones and heights and every human has distinguishing features based on genetics. It's important to teach kids that body diversity exists and it's normal. Fill the bookshelf with diverse books so that feature characters are of different genders, races, sexual orientations, religions, sizes, shapes and abilities. If your child comments about someone's body, respond in a way that helps your child recognize that differences are normal. 
  
  
  
  ~20 years old
  
  
• Focus on what bodies can do, not what they look like - It's easy to fall into the trap of complimenting girls based on appearance - hair, clothing, skin, size, shape, weight. By complimenting a young girl on what her body can do rather than just what it looks like, you teach girls that they are so much more than a sum of body parts. Help girls find activities that help her perceive her body as capable and strong so that she learns that her body is not an object but a vehicle that can do incredible things. Lastly, offer compliments that celebrate being unique - her beautiful dyed purple hair, her fun colorful dress or a bright green swimsuit. Avoid reinforcing the idea that you become more worthy of acceptance when you look "normal."
  
  
  
  ~21 years old
  
  
• Have the hard discussions - Don't ignore topics of body image. Like adults, kids are inundated with negative messages about body image. Our culture has an obsession with thin, beauty and appearance. When you spot a magazine talking about getting that "perfect" summer body, the character in a TV show is the outcast because he/she is overweight, or how most animated characters are thin and beautiful and villains are ugly, use these as discussion points. When kids feel like their appearance doesn't match up, they may try to find a solution (ex. dieting, excessive exercise, make-up). 
  
  
  
  ~20 years old
  
  
• Watch your own words - Imagine if young girls heard a group of ladies in the locker room talking about how beautiful they felt in their swimsuits despite showing body fat and cellulite. If we want girls to love their bodies, all adult women need to practice what we preach. Unfortunately, girls listen and learn from female adult figures. If you express body hatred, you are always restricting food or on a diet or speak negatively about your body, your daughter is paying attention. Strive to practice body kindness. If you are exercising, talk about how strong you feel when you exercise or that you are wanting to participate in an event. Not that you are looking forward to being skinnier or to look better in your swimsuit. When you wear makeup, don't focus on covering up imperfections. Talk about the creativity you feel when you can play with different colors. Consider how your language may be communicating negative messages about body image and appearance. This extends to eating. Meal times should be about enjoyment - be sure to model good eating choices (which means flexibility, variety and responsible indulging).
  
  
  
  ~22 years old
  
  
• Counter body shaming - No matter how much you try to create a body positive environment for girls, kids are going to encounter body shaming - either at them or to people around them. If a coach, friend or peer says something negative about someone's body, it's important to teach your girls how to reply. For example, "that was inappropriate" or "you are being hurtful" or "I will not let you talk to me that way" or "I'd appreciate it if you don't say things like this" can be easy responses to remember if someone is using body shaming language. Never fight back with body shaming them too or spark an argument. Promote positivity even when you express your thoughts. 

In a society that obsesses over physical health, remind yourself that self-love and kindness are important for your mental health. Be grateful for what you have, not what you are missing. You are so much more than a collection of body parts. Appreciate the whole person that you are.

~39 years old

Accepting your "ideal" body composition

Height, hair color, eye color, skin color.

We can't control or determine these things when we are born. Yet we are taught that we can (and should) force our bodies to achieve a specific shape, weight, size and appearance.

We are fed information that our weight matters, even if it comes at a cost of our mental and physical health.

But not all bodies are set to be at a specific body composition.

Every human has a specific weight range for their body to function optimally.

If you've forgotten or failed to learn the importance of maintaining a healthy weight, you may be familiar with the difficulty and frustration of restricting food in an effort to change your body composition.

Trying to achieve or maintain a body composition that goes below your body's set point often by restricting energy or over-exercising impairs the functioning of your body.

No matter how hard you fight, your body will fight back to stay within a range where your body operates and functions optimally.

The body slows metabolic rate, it shuts down non-essential functioning and eventually bone, immune system, well-being and cardiovascular health become compromised.

Enough with trying to achieve or maintain an idealized image.

It’s not that you shouldn’t care about your weight. But your thoughts and behaviors around food, your body and exercise matter so much more than an image.

Fear of indulgence

Food is often viewed as a tool to manipulate the look of the body.

From a very young age, diet tricks, hacks and tips are introduced as a way to change the way that you look, to improve health or to gain control over eating. While some of these strategies can be helpful, many are unhealthy and sometimes hazardous to your health and well-being.

When food goes from being pleasurable and nourishing to serving as the primary method to manipulate body composition, you no longer have a healthy relationship with food. Your thoughts about food matter. Seeing food as an enemy can make it difficult for you to eat for fuel and nourishment.

In our diet-crazed society, constantly eating too little, eating too much and always eating with fear (or guilt) can cause serious mental and physical health issues. Undereating and a cycle of restriction and binging can have serious mental effects, especially when this style of eating becomes a way of life.

This is the time of the year when it's so easy to make unhealthy decisions with food. But I'm not talking about devouring a dozen pieces of Halloween candy in one sitting.

I'm talking about dieting. Although a diet may look appealing before the holiday season, a diet is nothing more than a temporary style of eating - it's rapid, extreme and it provides temporary results.

To improve your relationship with food and to eat more mindfully around the holidays, here are a few tips:

• Don't be locked down to one style of eating - Having freedom with your eating choices will keep you from the overindulging and binging that often occurs from food restriction.
  
  
• Have a plan - It sounds so simple but if you have a plan as to how you will navigate holiday parties and events, you will be more likely to feel in control over your food choices. It's encouraged to include some treats in your plan as this strategy teaches you how to indulge responsibly.
  
  
• Don't exclude, include - Trying to control/limit calories in order to save room for the off-limit, bad or calorie dense foods will always backfire. It has and it always will. When a holiday meal (or dessert) is in your near future, do not skip meals and snacks. Go into the meal with good intentions and stable blood sugar from eating regularly throughout the day.
  
  
• Think long term, not short - Short term thinking is why you may feel like a failure when you indulge. This is no way to live your life. Instead, think long term. Indulging responsibly a few times throughout the year will not compromise health. Far too many people become irrational around the holidays, assuming that the only way to survive the holidays (or to feel better after a big meal) is to diet/restrict.

The holidays are a special time of the year to be around family and friends.

Not a time for deprivation, restriction and dieting.

Mindful eating is a learned habit and once achieved, it makes it possible to enjoy the holiday season without guilt, anxiety or fear - while indulging in your favorite meals, treats and desserts.

To help heal the destructive relationship that you have with food and your body, check out more assignments like the one above in The Whole Athlete course.

Gravel riding in Walhalla, SC

Back in March, I crashed twice within two weeks while riding my gravel bike - the first in a race and the second in a training ride. Both falls left me with a good amount of road rash. Thankfully, nothing was broken and after both crashes, I got back up and kept on riding.

A comeback is defined as a return to a previous state. On Saturday, Karel took me to Walhalla, which was my first real gravel ride since March. It was my courageous comeback.

I wasn't sure what to expect as I had never been to this area. Karel had ridden there twice (once on a group ride and once by himself) and he thought it would be the perfect place for my first real gravel ride since March. I say "real" because I have been on my gravel bike a few times (mostly on the paved road) over the past 7 months. He felt like this would be a good area for me to ride because it was scenic and the route was not extremely technical. 

It took about 50-minutes to drive to Walhalla and we parked at an elementary school just outside of downtown. Before we left, I downloaded the long-route into my computer from the Southeast Gravel Series website (although we weren't sure how long we would actually ride). It was a dreary, cold morning so riding off-road was the perfect idea for our Saturday. Although I find the trainer beneficial, I really look forward to riding "long" outside on the weekend (especially in a group) and try to keep myself outside on Sat/Sun throughout the winter months (luckily for us it doesn't get too wintery here between Dec-March). 

When we started the ride, we almost immediately started climbing on the road. We then had a few miles of unpaved road, which was a nicely packed section of gravel. Thankfully the off-road conditions were great for our ride. We then had seven or so miles of road with great scenery around us. Throughout the entire ride, I couldn't help but think that we went back in time and we were in another country. I was pleasantly surprised with how beautiful the area was! 

Karel told me in advance that while the gravel was "easy" there would be a lot of climbing on this route. And he was right. We were only 15 miles (1 hour) into our ride and we started a 3-mile climb from the lake, up a winding, switchback-type gravel road with a stream and a waterfall. I had never been on anything off road like this and it was so beautiful!

The climb took me about 28 minutes (and had around 1000 feet of elevation gain). But that wasn't it. Once we turned off the gravel, we had another 4.3 miles of climbing on the road. I sat on Karel's wheel for this section and it took us around 24 minutes (~780 feet of climbing). In total (gravel and road) it was almost an hour of climbing for 7.3 miles. I was sad that there wasn't a view at the top before we turned off road again but Karel decided to extend on climb a little more and we were greeted with a beautiful scenic stop at the top. 

The next 9.72 miles were mostly descending but there were a few rollers to mix things up. This section was all on gravel but nothing was loose or technical until the end (more loose rocks). I found myself feeling more confident in this section although I wasn't taking any risks and certainly rode a bit more safe just to be extra careful. Karel would sometimes slow down for me just to check on me on the steeper downhill gravel sections. 

There was a nice section of riding on the road and it felt like we were in the gaps of GA. That's the nice thing about gravel riding - you can take the bike anywhere, on and off the road. We then had a few more sections of gravel before we decided to modify the course and head back. We rode by old houses and fields and we were surrounded by nature. The leaves were falling and despite the cold dreary day, we had the perfect fall backdrop. 

In total we did 50 miles in just under 4 hours (3:51, 13.2 mph) and accumulated almost 5000 feet of elevation gain. It was a great route and I absolutely want to go back.

Reflecting on the ride, I am reminded of how we all face setbacks and have the choice on how we will respond and move forward. The most important part of my comeback was removing any negative or scary thoughts of crashing from my head. Interestingly, I never felt scared during all 50 miles of our ride.

We have all been there. We've all had a setback. Something doesn't go as planned. It can make you feel like you are stuck and not making any progress. A setback can make you feel like you are a failure. It can make you want to give up.

But you must learn from your experiences and make a comeback. When something doesn't go your way, look at it as an opportunity to prove to yourself that you can overcome anything that comes your way.

If you don't try again, you'll never get better.
Getting knocked down is really a step forward.
A setback is nothing but a setup for a comeback.

Backlash over the athlete body

It's been interesting to hear the reactions to Kara Goucher's recent Facebook post which was a response to the body shaming within Oregon's Track and Field program).

From "amen" and "enough is enough" to "she's so thin, what is she talking about" and "she has body dysmorphia if she thinks she has fat" the feedback has been mixed. I assume that most reactions to the Oregon situation of fat shaming and eating disorders are outrage and sadness whereas some people are finding it hard to believe that an athlete like Kara Goucher would have body image issues - especially when the pictures she posted were what appeared to be a lean and fit athlete.

There's a lot to unpack here but I will try my best without writing a book on this topic. Although I've probably written over a hundred articles/blogs on this topic so I could very well turn that into a book. Nonetheless, here we go.....how did we get here?

Diet Culture
Diet culture is a system of beliefs that values health, well-being, thinness, appearance and shape. Diet culture conditions people to believe that thinness equates to health, fat is unhealthy and achieving the idealized body makes you more morally superior than others. Diet culture offers programs and products to help you achieve an ideal of what is considered "healthy" or "fit". If you don't match up with an idealized image, diet culture wants you to spend an excessive amount of time, money and energy trying to change the way that you look. Diet culture demonizes certain foods and styles of eating and praises others. This makes you feel guilt and shame for eating certain foods as diet culture emphasizes "good" versus "bad" foods (which change by the season), encourages you to restrict calories and normalizes critical self-talk. Diet culture teaches you that your self-worth is measured in pounds and you are only as good as your size. Diet culture doesn't need you to "be on a diet" to be caught up in the culture of dieting. Diet culture needs you to be insecure about your body (ex. cellulite, stretch marks, weight, rolls, skin, wrinkles) for diet culture to profit. And how do these insecurities arise? Often from social media, television, advertising.

Idealized Body Image
There's a good chance that as you scroll through social media, browse through a magazine or watch TV, you instantly start to compare your body to others. Somehow, you have a picture in mind of someone who has a perfect body and you envy that body (or what that person has achieved because of that body). Where did this ingrained idea of a "perfect" body come about?
Throughout history, we as a culture (and society) have been obsessed with size. It's become attached to our identity. This obsession with size has created a construct of the "ideal" body. From curvy and thick to thin and childlike, this image has changed many times throughout history. Unfortunately, as this ideal changes, people (primarily women) try to conform to the "ideal." Interestingly, the highest prevalence of disordered eating occurs at a time when the "ideal" woman is thin. With a strong divide in the way bodies are presented on the media, thinness is celebrated whereas larger bodies are highlighted as unattractive and unhealthy. When we are inundated with images of a particular body type that is viewed as healthy, attractive, healthy, successful and beautiful, we are taught to believe that this particular body type is ideal. This matters because constant exposure to images promoting thinness, muscularity or both contributes to body dissatisfaction and low self-esteem. Aspiring to this ideal figure can cause people to engage in disordered eating behaviors such as restrictive eating or purging or excessive exercising. With so many images reinforcing a similar type of body, this sends the message that a certain body is more preferred than others.

Body Shaming Athletes
Diet culture and the idealized image always go together. Given that so many people are dissatisfied with body image, diet culture is there to help you do things (ex. weight loss, dieting, exercise) to help you achieve that image – all with the promise that you will be healthier, more attractive, happier and more successful when you meet that idealized image. Although media plays a vital role in formulating what is attractive in society, comments made by coaches, journalists and commentators can lead to body dissatisfaction. Many authority figures are predisposed to an aesthetic bias that thinner is better. Lighter is faster. Fat is slow. Imagine two runners showing up to practice. One is curvy around the midsection and the other is lean and defined. Due to society’s idea of “fit” and healthy, the curvy girl is more likely to be told by coaches, commentators and the media that she doesn’t fit the expectations of an ideal runner’s body. She may be told to lose weight to improve her chances of being successful at races or she may be told that she’s great for a “bigger” athlete. We don’t need society/coaches/commentators to put athlete bodies and sizes into boxes to label, objectify and to discriminate. But there’s a good chance that you may already do this. How many times have you looked at an athlete at the start of a race and assumed that this athlete was “fast” based on their body composition? Athletes are stereotyped every day. Far too many coaches (typically male) assume that diet and exercise are the only factors that contribute to a person’s weight or size. Instead of celebrating that everyone is born with a body that is unique to them and to encourage them to embrace their unique qualities, body shaming is common in many sports. One of the many reasons why athletes become dissatisfied with their bodies is because of body shaming. Inappropriate, negative or attitudes towards a person’s weight or size is wrong and unfair. When your coach adds pressure on you to lose weight or to look a certain way, you become fixated on achieving that image. Nothing else matters. And this isn’t limited to curvy athletes like the example above. Even lean athletes that meet an “idealized” image can feel dissatisfied with their bodies. Again, we are mislead to believe that thinner = happier and healthier. 

Health at Risk
Diet culture, an idealized image and comments made by coaches/commentators have made you believe that your body isn’t good enough. In an effort to fit the body ideal, diet culture sweeps you up and reminds you of all of the tips and tricks for changing your body composition - all of which are extreme and unhealthy. Whereas you may have started with good intentions to change your diet to become a better athlete, trying to meet a body ideal is almost always damaging to mental and physical health because the focus is on the image of your body - not on the function or health of your body. Your genes play a very important role in determining how much you weigh throughout your life. More or less, you have a genetic code for your body type and that blueprint is a weight range that is one that you can healthily maintain. If you try to step too far outside of that range (ex. weight loss) your body systems will make changes to try to get you back into that weight range. Fatigue, hunger, cravings and headache are a few symptoms that you may immediately feel. But that is why the diet culture has taught you tricks on how to boost energy through coffee, curb cravings with sugar-free foods and fight hunger with willpower and water. Your body will always defend your set range to keep you healthy. This is why so many athletes experience short and long-term (and often career-ending) health issues as a result of insufficient caloric intake relative to energy expenditure. For most athletes, to achieve an “idealized” image that you are told (or you think) will make you a better athlete, you are approaching a losing battle as you attempt to fight evolution – your biology, your brain, your organs, your immune system, your digestive system, your hormones, your metabolism. It’s important to remember that you are not just an athlete, you are a human being. 

With so much more that I can unpack as it relates to diet culture, an idealized image and disordered eating I’d like to leave you with this. 

Many athletes have an unhealthy relationship with food and the body. Many athletes develop disordered eating or an eating disorder. 

As the narrative continues that “lighter is faster” and “thinner is better” it’s critical that we – as a society - control for disordered eating. When an athlete improves performance because she lost weight, are we celebrating her weight loss as a result of an eating disorder? Is anyone looking after her mental and physical health? Are we looking after long-term health? Was this weight loss induced by fat-shaming and weight stigma? Are there warning signs for an eating disorder? Is this athlete maintaining a normal menstrual cycle? Is this ‘perfect’ athlete body being referenced and glamorized something that is universally achievable and realistic? What kind of messages are being sent to athletes with "normal" bodies? Encouraging or celebrating weight loss reinforces that fact that athletes are judged by their body image.

You are more than a view of your body. Respect your body. Don't diet. Don't self-deprecate. Workout because you love what you can do with your body - not because you feel you need to change it.

If you maintain a healthy relationship with food and your body, you nourish and fuel your body and you train in a systematic and smart way, your body will naturally transform into the perfect YOU for optimal performance.

Trust me.
Why?

Because there are far too many testimonials of athletes who have tried to optimize performance through dieting and/or over-exercising and it's never the fairytale story that we are made to believe by diet culture and the media. 

Hincapie Gran Fondo - Event Recap

 

When planning my 2021 race season, I had intended on the Ironman 70.3 World Championship and Xterra trail run being my last two events of the season. Although I felt officially finished with my season when returning home from Utah, I've been itching to be back in a competitive atmosphere. 

The itch got stronger over the past two weeks when riding with the Supra Bar Cycling Club. We pre-rode parts of the course (Skyuka and Saluda Grade one week and then Green River Cove switchbacks the next week) during each ride and it made me realize how much I love being around others when I'm on my road bike. 

By the time I decided I wanted to do the Hincapie Gran Fondo for the 4th time, the registration price was at its highest amount. I questioned if I wanted to pay that much and I decided it was too much and instead, I would just volunteer. I signed up for a volunteer shift from 6am-9am at Bag Check as I figured it would be the most "social" activity and I could see some familiar faces. Well, soon after I filled out my volunteer sign-up, I found out from Debbie with Supra that someone was in need of selling his entry (at the original early bird price) so I quickly acted on it and he transferred his entry to me (thankfully that is an option at the Hincapie Gran Fondo event). 

I decided to keep my volunteer slot and help out before starting my event at 9am. 

I went to bed pretty early on Friday and had a fairly good night of sleep. I was really excited for the event but cycling events always give me some nerves as the mass start is always crazy fast and chaotic. Karel is always great at maneuvering his way through the field and I've learned a lot from him. Speaking of Karel, he wasn't interested in participating in the event this year so he rode his mountain bike at Dupont for 3 hours and followed it up with a 35 minute trail run. For me, it's really important to me to be in social settings in the fall/winter whereas Karel is ok doing his own thing and doesn't need the people interaction that I crave. 

I woke up at 5am and left my house around 5:40am. I had some yogurt before I left and a bagel w/ PB and honey during the 20-minute drive to the hotel. Arriving so early to Hotel Domestique gave me a great parking spot near the expo/race start/finish. 

I reported to the bag check at 6am with my bike and cycling gear (and post event clothes) and wasn't really needed until around 7am. By 8am, it got really busy and I was checking in bags by stapling the bag check number of each participant to their bag and then putting it in the respective bib number row on the ground. I saw several friends and a lot of Ironman-branded race bags being checked in. Although I was dressed in layers for the early morning (it was in the 50's), I totally forgot my arm warmers for the event. Thankfully Debbie had an extra pair that she loaned me for the event. 

Around 8:40am, the line started to dwindle down for bag check and I was released of my duties. I quickly put on my cycling shoes, helmet, arm warmers and glasses and stuffed my pockets with sport nutrition (Infinit powder - 2 bags for two refills, PB filled Clif Bar and a packet of Clif Ginger Chews). I rode my bike on the grass field behind the hotel and managed to squeeze into the front of the 2nd corral of riders (juniors and VIP in the front, then another corral of riders). With over 2500 riders between three events (15 mile, 50 mile, 80 mile) there was a long line behind me. After waiting for about 10 minutes, we were finally off. It took a few more minutes to get over the start line and finally, I was off. The first mile is up hill and with all different riding skills ahead of me, I was careful making my way through the riders. I have to give Karel a big thank you for teaching me so many great skills when riding in a group. 

I didn't have a strategy for how I wanted to go about this event but I knew I wanted to give it a solid effort. Anytime I have a timing chip and a bib number, I want to give it my best effort. There's something about being in an event that makes me want to explore my limits. But I also wanted to have fun so it was a careful balance to not be overly focused on results that I couldn't enjoy myself. 

After navigating my way safely through the first 24 miles (1:11) which included some fast miles and a technical section around Lake Lanier near Tryon, I made my way to Skyuka. I found myself by myself for a few miles and just thought about expending too much energy on my own. These cycling events are all about getting in a group and being pulled along. Even though it's still work when you are in a group, it's much faster to be in a group than riding solo.

When I finally got to Skyuka (after getting behind the wheel of a guy and another female rider), I was looking forward to our first official climb. This timed KOM (or QOM) was 3.85 and took me 33:42. I met up with my friend Carley and we rode together and chatted for most of the climb. Near the top, I couldn't keep her pace and she got ahead of me. My legs were working hard and I could feel it. Skyuka is a tough climb as it averages around 9% and has segments over 14%. It's a tough climb that you have to just grind your way up. I found myself passing a few other riders and when I finally got to the top, I was rewarded with one of my favorite views. But I didn't spend too much time enjoying the view as I wanted to get to the aid station stop to refill my bottles and to hopefully join a group. 

A large group left right as I was filling up my bottle and Carley and I tried to catch them. There was a crash right in front of us on one of the tight switchbacks but I felt confident with my descending skills. I've really improved over the years and my Ventum NS1 w/ disc brakes has really helped my confidence when descending, especially with our technical terrain. 

For the next 43 minutes, Carley and I found ourselves alone with no groups around us. There was one other girl with us and another guy but not enough horsepower to move us up to any group ahead of us. We were actually passed by George Hincapie and a few riders with him but we didn't react fast enough to hop on to this train.

Nike and Carley - we rode over 50 miles together and we shared a lot of laughs, convos and cheers.

When we got to the 2nd timed KOM/QOM section on the Saluda Grade, one of the girls we were with rode really strong. I made sure to stay on her wheel but as she was starting to get tired near the top (she was riding really really strong) I took over and pulled my group to the top. We ended up being pulled along by a guy named Nick from Nashville (who helped pull us for a few miles before the Saluda Grade climb). This climb took us 21:22 and was 3.61 miles. I really like this climb because it's a steady climb without any pitchy sections. I can just find my rhythm and if my energy is good, I can hold it. I was doing a great job with my nutrition and trying to take in a bit more than what I would normally take in due to nature of this challenging 80-ish mile course with almost 8000 feet of elevation gain. 

Near the top of the climb, the other girl with us got a boost of energy and took off right before the top of the climb before we got there. We rolled in right after her. We then made a stop at the next aid station in Saluda to refill bottles. I made sure to always refill my bottles so that I wouldn't ration any of my drinks. It was a beautiful day with weather in the upper 60's/low 70's and sunny. A perfect fall day with light wind. 

Next came Green River Cove. This "loop" is around 23 miles and can be broken down into a few distinct sections. The first section includes a lot of fast descending on winding roads. It's fast, fun and scenic. But the descending doesn't last long enough before you are hit with a wall of a climb. There are 3.5 of these "walls" to negotiate over ~10 miles. There's one super sketchy switchback that is more like a u-turn of a curve but they have caution signs notifying the riders of that section. I felt really comfortable descending and even at this point in the race (almost 4 hours in), I still felt really good with my energy. I was coughing a few times but I didn't feel anything concerning in my lungs. 

Next comes a "flat" section that runs along the Green River. These 8-miles are absolutely beautiful and it all reminds me of Lake Placid or somewhere out west. Nick did most of the pulling but Carley and I were there to help out whenever needed. After our next aid station stop at the church before this 8-mile section, we had missed the big group so we knew we were on our way for this stretch. I was hopeful that we could still catch up to some riders but no luck.

And then comes the Green River Switchbacks - the last timed KOM/QOM. Seventeen switchbacks with a few pitchy segments. I like the switchbacks as it breaks up the climb but there are some steep sections that require a strong grind up. With Carley right behind me, she really kept me honest as I was pushing the pace. We did the 2.13 mile climb in 17:29 and it was a relief to have that behind us. On Skyuka climb I had no idea how my legs would make it through the Green River Cove loop but with 15 miles to go, I was still feeling really strong. I had a few sips of Pepsi and a banana before we started the 8-mile section so by the time we got to the switchbacks, I felt like I had really good stable energy. I was also still sipping on my INFINIT custom blend and ended up finishing 4 bottles throughout the ride. 

We stopped at the Saluda aid station one last time and then we made our way through the town of Saluda and up and down a few rollers before a nice 7-mile descend throughout the watershed. Nearing the end of the watershed, we were caught by a small group and there were two females in that group. The two ladies were the ones that I had rode with before Skyuka and on the Saluda Grade. At this point, I felt a bit of a competitive fire in me so my mission was to attack the very last climb to the finish line (1K to go) and give it all I could. I ended up breaking away and finished ahead of the group. All for glory and no awards, I had a lot of fun pushing myself on that final stretch. I knew Karel would be proud of me and if he was there, he would have expected me to sprint at the end with the group behind me - because why not? :)

So thankful I "rode" into Carley on the Skyuka climb. We both pushed each other. She's a great climber and descender. 

I was done at the finish but full of smiles. My soul was happy and I got what I wanted out of the event.

Even though this course is in my backyard and I can ride it anytime, I crave community, positive energy, cheers and memorable experiences as every athletic event I choose is a way to enrich my athletic soul. I was happy that I could volunteer (which always gives me an even bigger appreciation for all that goes on behind the scenes of an endurance event) and could participate in my 4th Hincapie Gran Fondo. I ended up placing 7th overall female and finished in 5:07 (4:56 not including stops). 

I spent some time with my Supra Cycling friends and then headed home. Oh, I was talked into running off the bike with a cycling friend Nate (he's a duathlete) so we ran 6 minutes off the bike - just to remind ourselves of what it feels like :) My first brick run since IM 70.3 World Championship in September. I finished the day with several slices of Sidewall pizza (I picked up 2 pizzas on the way home) and a yummy bowl of Oreo Ice Cream. 

FULL EVENT RESULTS HERE.

She looks like me - female athlete role models

Photo: @ingo_kutsche_photo

When it comes to women in sport, having relatable role models is extremely important. Seeing is believing. When you see a female athlete achieving a goal and you can identify with her, you can believe that you too can also achieve the same things. You have to see it to be it. 

Photo: Grant Halverson, Getty Images

Many female athletes struggle with body image issues. In today's society, mainstream media has an unhealthy obsession with the "ideal" body type. Far too many athletes are bombarded with unrealistic images of how an athlete body should look. Thin arms, toned legs, firm butt, defined abs. Constant exposure to an idealized body type can lead to lower self-esteem and eating disorders. 

As a sport dietitian, tri coach and accomplished triathlete, I use my platform to empower women of all body shapes, sizes and types to feel comfortable in their bodies. My hope is that commentators, media, coaches and the athletic population as a whole can become more accepting and inclusive of all body types. 

Unfortunately, society is hyper-focused on appearance. We continue to hear (and see) the same message......smaller is faster, happier, healthier, better, and more successful.  Instead of educating and empowering athletes to become the best versions of themselves with health-promoting strategies, the bombardment of the "ideal" image increases the risk for restrictive eating, dieting, underfueling, disordered eating, overexercising or an eating disorder. It's not uncommon for athletes to adopt self-destructive habits in an effort to become a better athlete. 

And while athletes do not need to go to extremes to improve athletic performance, it's very difficult for female athletes to maintain a healthy relationship with food and the body when certain bodies are perceived as more attractive and successful than others. A female athlete typically becomes unhappy with her body when it doesn't match the "ideal." And female athletes are often reminded of the ideal due to comments made by coaches, the media, and social pressures. You can't deny that there are "standards" for attractiveness in our society. 

Every female coach, teammate, friend and exerciser can be a role model for the next generation of female athletes. Having role models and people to look up to is key to setting goals, staying motivated and having fun in sport. Representation is very important. Grit, toughness, hard work and resiliency can not be seen in the mirror, on a clothing label size tag or reflected by a number on the scale. Seeing someone who you can relate to is everything.

When role models are discussed, the first thing that comes to mind are high profile athletes. It's the people that we see every day that an make such a big difference. 

When we see successful, confident, fun and strong athletic female role models in a variety of different body shapes, this helps to create positive images and messages as to what the female body can do. It's very difficult for a self-conscious athlete who does not have an "ideal" body to thrive in sport when she doesn't have anyone to look up to. The same goes for minority groups. 

Photo: Getty Images, Grant Halverson

I've been an athlete for most of my life. I've accomplished a lot over the past fifteen years of endurance triathlon racing. I've never felt the need to intentionally change who I am to meet a standard. I am healthy in mind and body. But that doesn't mean that I don't feel judged. I am constantly exposed to particular body types on social media. I realize there is an over-valued belief that a lower body weight will provide a biomechanical advantage.

My muscularity has been a strength of mine. I'm short. I don't have a six-pack of abs, a firm butt or toned thighs. I have a love-hate relationship with running.....not because I am "bulky" but because running does not come natural to me, like swimming. There are days when I experience body-image insecurities. 

But I know that all bodies have their own individual way of reacting to training and nutrition. Athletes come in all types of sizes and shapes. The wonderful thing about sport is that there is no single acceptable body type. Being an athlete isn't about obtaining a "perfect" body. Sport provides an opportunity to celebrate individuality. It's time to put an end to the statement "she's doesn't have the typical body." The pressures of meeting an ideal athletic image can be actively damaging to mental and physical health.

Every body in action is extraordinary. We don't train to be a stationary object. We train to move in remarkable ways that are rarely depicted in the mainstream media. The female athlete body is powerful, determined, sweaty, strong and resilient. 

How can you be a better female athlete role model?

• Stop the negative body talk. 
• Show that there is more to sport than being the best. 
  
• Refrain from complimenting weight loss (or criticizing weight gain).
• Celebrate the diverse range of body sizes and shapes. 
• Let go of judging a body type as "fast" or "race ready."
• Become aware of your own biases around weight, body composition and health. 
• Get rid of size or appearance assumptions. 
• Acknowledge that bodies are allowed to change. 
• Celebrate your strengths and abilities. 
• Don't forget to thank your body. 

I wrote this post after being inspired by the recent performance of Ruth Astle at Ironman Mallorca (pictured at the top of this blog post). After watching the race, I told Karel "Wow - she looks like me!" 

Role models can drastically impact our behavior. We have a choice in who we want to model our behavior after. In the pursuit of athletic excellence, find athletes who embody the values, habits, core beliefs and traits that you desire. Even at almost 40 years old, I still look for female athlete role models to keep me motivated.

Thank you Ruth for being a great role model. 

Our COVID experience - a detailed recap

I started this blog post on September 10th but hesitated to publish it before our trip to Utah. At the time, I was still feeling rundown from COVID. And with a lot of pre-race nerves, emotions, thoughts and feelings, I didn't want to put anything into the universe that I wasn't feeling my normal self. Looking back, I am really surprised that Karel and myself were able to perform like we did despite overcoming COVID just a few weeks from the race. And I feel we were a bit overzealous asking our body to perform (again) just a week later at the Xterra event in Snow Basin. Although we were able to complete two epic events in the span of 7-days, the dry air, altitude, residual covid symptoms and overall fatigue and soreness really caught up to us. We were both absolutely smashed for a few days after returning home from Utah. I have really struggled since my last two races - both physically and mentally. 

After three weeks, I am finally feeling more like myself. Karel recovered a little faster that I did which isn't surprising since my COVID symptoms lingered well into race week (even though I was no longer contagious). For two weeks after returning home from Utah, I struggled with a sporadic cough, headache, extreme sleepiness and fatigue, left lung fatigue (my left lung just felt weird) and lingering soreness. Although I continued to lightly exercise, I really had to listen to my body. 

I felt like this was the right time to dive into our COVID symptoms and what we were dealing with in the two weeks before the Ironman 70.3 World Championship.

For a timeline of our COVID experience, here's a detailed recap.......

On Tuesday August 24th, Karel felt a bit off during his morning swim and run. In the late afternoon, as we biked to the group ride at Donaldson, he told me that if he got dropped from the ride we would just meet up at the end. Surprisingly, he had a good ride. We rode almost 3.5 hours that afternoon/evening and overall Karel felt fine but not great.

On Wednesday morning (25th), Karel went out for a 90-min run workout. He was only able to do an hour. He struggled to run close to 8 min/miles. He knew something was off in his body. 

On Thursday (26th), Karel felt anxious, emotional and tightness in his chest. He couldn't find the motivation to go to the pool so he "swam" for 30-minutes in our above-ground-pool with the tether. After an 11am bike fit session, he went mountain biking in the late afternoon with hopes that it would make him feel better. He came home exhausted. 

Having just completed the Belgium Waffle Ride on Saturday the 21st, Karel thought that he was just worn out from that ride - and add in recent hot and humid temps, summer allergies and just being busy.

On Friday 27th, Karel felt sick. He had body aches (similar to the flu) and he had very little energy. He took his temperature frequently throughout the day and never had a fever - it stayed around 97 degrees F. His Oura ring told him that his heart rate was a bit higher than normal. For most of the day, Karel slept and stayed in bed. He still had an appetite but the hard part was getting the energy to get out of bed. Karel did not exercise today.

On Saturday 28th, Karel took another full day off from exercise. He still had body aches but had a little more energy to move around the house, clean and cook a few delicious Czech recipes (I was out bike-run training with our friend Alvi). Even though Karel didn't like the feeling of not doing any exercise for two days, he said he wouldn't have be able to exercise, even if he tried. He had no energy.

On Sunday 29th, Karel started to feel a little better, although he still had some body aches and fatigue he was feeling much better. In the late morning, as I went for my long run, he went for a very easy spin on the swamp rabbit trail for around an hour. He said it felt ok, but not great - the fresh air felt good. 

On Monday 30th, Karel said he felt better. He went mountain biking for around 90-minutes. Although he said he felt considerably better and still without a fever, cough or any other symptoms, he could tell that he still wasn't 100% as his body was still fatigued. 

On Tuesday the 31st, he felt much better (looking back on the 30th, he felt like he probably should not have mountain biked as he was still really tired) and by September 1st (Wednesday), Karel felt like he could do a real workout and felt 99% back to full health. 

During this time, I was having strong workouts. Karel slept in the spare bedroom to ensure that I could get a good night of sleep. Although my immune system is pretty strong and I don't get sick, I was doing a lot of training and I feel my immune system was a bit compromised - thus putting me at risk for whatever Karel was experiencing. 

On Tuesday afternoon (31st), we went for a bike ride (Karel stayed on my wheel) and I didn't feel like I had much strength in my legs for the intervals. I contributed it to the past few weeks of training - especially the past weekend which included some really hard run workouts. Plus, it rained during our ride. But since the rain stopped when we arrived home, I decided to go for a run. I felt OK for the run - not terrible, not fantastic. I felt "normal" tired relative to my training volume/intensity. 

I took my temperature and I didn't have a fever. I had my taste/smell and I had a good appetite. A few hours after our workout, I started to feel tired. Kinda like the flu but not really. More like the tiredness after an Ironman.

On Wednesday September 1st, I went to bed early and woke up feeling flu-like symptoms in my body. I didn't have a fever but my body felt achy - like it was fighting off something. I rested all day, kept up with a lot of fluids, prepared several meals rich in antioxidants and tried to sleep as much as I could. Near the end of Wednesday, I started to feel stuffy and congested. 

On Thursday (September 2nd), I felt a little better in the morning and went for a swim w/ Karel at the aquatic center. As a precaution, I wore a mask at all times, except while I was swimming. It felt good to clear my head while swimming but the swim didn't feel great. I shared a lane with Karel (even though all 10 lanes were pretty empty). I was cold and could never warm up. The body aches started again when I got home. I could feel my body working to fight off whatever it was that was inside my body. Later in the day, I took Campy for a walk. I started to feel a bit better. I contemplated going for a run in the afternoon but it was hot outside so I waited until the evening. But when it got closer to that time, Karel encouraged me to rest and not to run. I took his advice and listened to my body. I took a short nap in the afternoon and went to bed early. I tried to get as much sleep as possible. 

On Friday morning (September 3rd), I felt a bit better in the morning. I went to the aquatic center again w/ Karel but kept the workout easy. I continued to wear a mask before/after the swim and the aquatic center was the only place that I went "indoors" (they have garage-type doors open around the pool which makes it feel somewhat outside). And the pool is never crowded (10-lanes, there were only a few of us in the pool, including me and Karel). I was still cold in the water, but the body aches were not as noticeable. Still no fever. Unlike Karel, who had some night sweats during his sickness (but no fever), I never experienced sweating. With hopes of being able to exercise over the weekend, I rested all day on Friday. Near the evening, I was feeling a lot better so Karel and I went for an easy bike ride on the trail. I came back feeling better than when I left. My congestion was worse during the day - I had a runny nose, wet cough and felt a lot of pressure around my nose. I got a lot of relief when I was exercising - my nose didn't run and I didn't cough. I never have any sinus issues (Karel does) so this was all new to me and it wasn't comfortable - except when I exercised.

I had a good night of sleep on Friday and that was the last night (day three) of taking Nyquil/Dayquil to help me with my symptoms.

On Saturday (September 4th), I had no more body aches so I went out for a happy ride on my tri bike without any intervals or structure. I ended up riding for ~2.5 hours and did a short run off the bike. The humidity was low this day and I felt like I couldn't catch my breath. I was coughing and I had to stop a few times. It got better as the run went on and after I finished, I felt like I hadn't done anything - which was a good sign. But on Saturday evening, as I was preparing my dinner, I noticed that I couldn't smell the onions that I was chopping. I began lifting up food items to my nose to see if I could smell them and I couldn't. I told Karel that I couldn't smell and we both knew that was a good sign that I/we had COVID.

On Sunday (September 5th), I went for another ride and run and while it felt even better than on Saturday, the body aches came back. 

On Monday (September 6th), I went for a run and my legs were tired. Running felt very hard but the humidity felt really good for my sinuses.

On Tuesday (September 7th), I started to feel somewhat back to normal overall but just very stuffy and a lot of pressure in my sinuses. I rode my bike in the morning and went for a "swim" in our backyard above ground pool with the tether.

On Wednesday (September 8th), I was able to finally do somewhat of a bike workout, but the run felt really hard off the bike. I managed 2.5 miles but it was tough for me. 

After Karel got sick followed by my body aches/fatigue (on the 1st), Karel and I decided we should get COVID tested. The earliest opening for a PCR-test was on Friday the 3rd. Knowing that the rapid tests are very unreliable and not always accurate, we wanted to make sure we had the proper diagnosis. I had never taken a COVID test before but the process was very straightforward at the drive thru of Walgreens. I took my test (swab up the nose) and then 30-minutes later, Karel went and took his test.

We didn't receive the results until Sunday afternoon (two days later). When Karel took the test, he had been symptom free (and without a fever) for several days and it had been about 8 days since his symptoms started (Covid tests can come back positive even when you are no longer contagious).

Just three days before our flight left for St. George, it had been ten days since my symptoms started and I had been fever free and not on any fever-reducing medicine (and no other symptoms except sinus congestion and loss of taste/smell). According to the CDC, I was no longer contagious. I still kept my distance, didn't socialize and swam with Kristen in her neighborhood pool instead of the aquatic center (she also got tested because she wasn't feel well before me but she came back negative). Those that we were around during our pre-Covid diagnosis got tested and thankfully, everyone came back negative. 

                                                                          ----------

We are fully vaccinated and we take this virus very seriously. Karel's dad passed away from Covid (the vaccine was not available in Czech when he passed away) and losing his dad unexpectedly has been extremely hard for Karel.  At this point, I assume that everyone knows someone who has passed away from COVID. The reality is that we are in a global pandemic and while some activities are riskier than others, a lot is still not fully understood about COVID-19 transmission. Therefore, we need to stop shaming others who become ill with COVID. Anyone who has caught the virus should not feel guilt or shame with having the disease. I consider us two very healthy individuals who tested positive with Covid and we both had moderate symptoms. This should serve as a good reminder that this virus is a threat that needs to be taken seriously. It's important to remember that diseases don't discriminate - only people do. Karel caught the virus, passed it along to me, we both tested positive and got sick. Please continue to protect yourself and other people in your family and in your community. 

It’s important for each one of us to have grace and empathy during this pandemic. If someone tells you that you may have inadvertently been exposed, thank them for telling you. Let them know you appreciate their honesty, bravery, and desire to watch out for others during this difficult time. Then, review the CDC guidance for your next steps. Blaming others, ignoring guidelines and being angry will not help any of us get through this unprecedented pandemic. To keep ourselves and others safe, it's important to not contribute to COVID shame and stigma. 

Do you have a carbohydrate phobia?

Some people are afraid of heights. Some are afraid of snakes and spiders. 
Considering the prevalence of disordered eating in endurance athletes, it wouldn't be surprising to hear that many athletes are afraid of carbohydrates. 

Although the presence of a piece of bread may not produce the same physical symptoms as being confined in a tight or crowded space, it's not uncommon for athletes, fitness enthusiasts and chronic dieters to experience similar thoughts, feelings and physical sensations - like guilt, anxiety, panic, fear and worry - when it comes to carbohydrates. 

Primarily due to the diet industry and popular media, many athletes have irrationally demonized carbohydrates - despite plenty of good research and evidence that carbohydrates play an important role in optimal health. Not only are carbohydrates essential for athletes but regular consumption of wholesome complex carbohydrates (such as whole grains, fruits, vegetables, potatoes, beans and lentils) can help with sustainable energy and blood sugar levels - thus minimizing the risk for excessive snacking or grazing and reducing cravings for sugary-rich foods. Denying yourself of carbohydrates only contributes to overeating the foods you are trying to avoid. 

And so begins the vicious cycle:

Great danger can come from labeling food "good" and "bad." Similar to any other phobia, intense distress when faced with the source of a phobia can affect physical, mental and emotional health. For example, fear of carbohydrates can affect your ability to function normally in social settings, at holiday events, around your family or when training for a sporting event. Even thinking about a situation when you may be tempted to eat carbohydrates like pizza, pasta, a cookie, a sport drink or a bagel, may cause intense fear, anxiety and panic. As a result, you may try to do everything possible to avoid the situation. 

Carbohydrates contain essential nutrients that our bodies need to function well on a daily basis. Most importantly, our brain needs glucose. Without it, fatigue, headaches, anxiety and irritability may result. Carbohydrates are essential for keeping blood sugar from dropping too low and if/when it happens, the brain will send out neurotransmitters that drive you to crave whatever high-carb, sweet, sugar and quick digesting carbs that are available. This is why many people on low-carb diets (whether intention or unintentional) often feel out-of-control around carbohydrates. Again, the vicious diet-binge cycle results. 

Carbs are not bad. Having a black or white, all or thing, good or bad mentality around food is unhealthy. Feeling guilt and shame about eating a handful of pretzels, or a piece of pizza is not mentally healthy. Eating a bagel is not physically unhealthy. 

Prioritize wholesome real food sources of carbohydrates (alongside healthy fats and quality protein) and when you choose to indulge, do so responsibly with intention, mindfulness and with a well-fueled and well-nourished body and brain. 

Objectifying the female athlete body

I've had something weighing on my mind for the past few days and I felt like today - International Day of The Girl Child - was the right time to share my thoughts. 

I'm very passionate about helping females develop a positive body image - especially female athletes. I've got a long way to go but I refuse to give up. There is no escaping the fact that female athletes are objectified. Female athletes do not deserve to be judged, shamed and sexualized. A female athlete's looks should not override the celebration of her athletic ability. 

Far too many girls (and women) feel they can't be happy and accepted because they don't have an "ideal" body. Females have learned to see themselves as a collection of body parts - stomach, butt, breasts, legs, thigh, arms - none of which relates to who they are as a human being or what they have to offer as people.

The media has brainwashed our perception of beauty. It's becoming increasingly difficult to raise healthy, happy and confident girls as our society is fixated on beauty. And more than ever, beauty is defined as small, toned or lean. Even though it's impossible to achieve the so-called "perfect" body depicted in the media, females continue to diet, exercise and shame themselves to meet the impossible standards created by the media. 

How often do you see a magazine or media site objectifying the female body? Compare photos and articles of male and female athletes and you will almost always see the athlete first, body second when it comes to men and the opposite when it comes to women. In other words, the media loves to prioritize sex appeal over strength and performance - especially of female athletes for its male viewers. And if the magazine has a predominantly male audience, there's more of a chance that the highlighted female athlete is in a suggestive pose or clothing. Male athletes are rarely sexualized with anything more than their shirt off. Showing a female athlete who is almost nude not only degrades the athletes' accomplishments and self-esteem but can pressure athletes into an unhealthy obsession with body image, which can have negative effects on psychological well-being. 

Glorifying unattainable standards of the body of a female athlete can negatively impact the self-esteem of women - especially young female athletes. 

I'm all for female athletes feeling comfortable in their own skin, especially when it is done in a way that the athlete feels empowered and confident. I love wearing a sports bra when I run because it makes me feel comfortable. But I know I don't need a six-pack to feel comfortable while running. And my butt and legs will never be free of jiggle. 

Sexual objectification is nothing new - you see it every day. An ad/photo featuring an athlete without showing her head or face reduces that athlete to nothing more than body parts. Overconsumption of these images can create the subconscious thought that you are being judged on your looks alone. 

Objectification is what makes young girls (and women) feel the need to look perfect. Social media fuels insecurities. 

How can you help young girls (and yourself) learn that a body image should not dominate sense of self-worth?

• If you are unhappy with your own body, it is likely to rub off on to others. Girls get much of how they feel about their own body from their mothers. Show body acceptance, appreciation and comfort from what your body allows you to do. 
  
  
• Meals should be a happy time - eating should be about fuel, nourishment and pleasure. Be mindful of what you say (and think) when you are eating. 
  
  
• It's ok if you don't love everything about your body but you should be kind to yourself. You are also allowed to be confident, even if you don't like something about your appearance. 
  
  
• Exercise because of how it feels, not because of how you think it will make your body look.
  
  
• Enjoy your sexuality but remember that you are more than an image. 

Curves, stretch marks, cellulite, body fat, freckles and wrinkles are nothing to be ashamed of. 

You are not an object. 

Happy 14th Birthday Campy!

                                     

It's a special day. It's Campy's 14th birthday. I cherish every extra year that we have with him and I never take a day for granted. 

We adopted Campy in 2008. We were in no position to become dog owners but a series of events brought Campy into our life. Since day one, Campy has given me unconditional love, support, meaning and joy to my life. Although he can be overly judgmental and mistrustful of strangers, he's incredibly loyal. Even though he is fully dependent on us, I depend on him. On our worst days, he is always there to give support, to lick off falling tears and to cuddle through sadness and heartache. 

Campy is not moving as fast as he used to. His golden fur has turned white. He recently lost his hearing and he enjoys sleeping much more than he did during his younger years. But he hasn't lost his spark. He is still overly protective of me, he is always up for a long walk, road trip or adventure and he loves to show off his "big-dog" attitude. Like his mom and dad, Campy loves to be outside in nature. 

Dogs are the ultimate example of unconditional love and Campy has taught me so many important life lessons. I look forward to making many more memories together to ensure a long life well lived. 

FOMO - Are you missing out?

The fear of missing out (FOMO) refers to the feeling that others are living a better life than you. This perception of others experiencing better things than you is often intensified by social media as people often share their life "highlights." If you are using social media to feel connected, it can actually make you feel inferior and more isolated.

FOMO is a deep feeling that you are missing out on something very important that others are experiencing - from a vacation to a personal accolade. As a result, your self-esteem can be affected because you feel like you are not living a rewarding or exciting life, often due to unreasonable expectations and comparisons.

To fix FOMO, here are a few tips:

• To get to the root of your FOMO, it's important to look at what is causing dissatisfaction, anxiety or unhappiness with your life. Often times, FOMO occurs when you are feeling lonely, depressed or anxious. Using social media can make you feel worse if there is a problem in your life that needs addressing.
  
  
• When you feel overwhelmed with social media, change your feed so you see less of what triggers your FOMO and instead, make note of what you have and what makes you feel good about yourself - not what you lack.
  
  
• Find a different outlet to record the highlights of your life. A private social media page for close friends and family, a journal or blog may help shift your focus from public approval to personal appreciation to the important things in your life.
  
  
• Enjoy the JOMO - Joy of missing out. Instead of stressing about what you may be missing out on, find happiness in your own life and with your personal decisions of how you are choosing to live your life.
  
  
• Write down a few things that you are grateful for every day to help increase your life satisfaction, happiness and well-being.|
  
  
• Focus on the experience, not the image. A feeling of fun, freedom, connection, accomplishment or adventure is more gratifying than a picture of a material object or body image. And don't forget, it's OK to not have it all. Recognize what is truly important to you and strengthen the quality of your life experiences.

Dressing an athletic body

This past weekend we made a quick trip to Indianapolis for my the wedding of my cousin Orin to his beautiful bride Kiotta. 

It was a Jewish wedding inside the Arts Garden and the ceremony was beautiful. 

We left on Saturday afternoon and stayed the night at a friends house in Lexington, KY. I am always overcome with nostalgia for my first 22 years of life when I return to my home state/town. Karel and I had both planned on working out before we made the 5.5 hour drive but we decided to do some long-overdue deep house cleaning. On Sunday morning, we went for a run at Shilito Park and it brought back a lot of great memories from my childhood. We picked up bagel sandwiches for breakfast and then made our 3-hour drive to Indianapolis. I had not been to Indy in a very long time but Karel remembered the downtown from his drive to Madison, WI w/ his mom back in 2018 when they came to watch me race at IMWI (I flew there and we all drove back together so that we could visit my Grandpa Joe for his 90th birthday).

I booked an Airbnb for the night and after checking in, I finished up my gift for Orin and Kiotta (pictured below) while Karel went out to get us a snack from the grocery. 

 

I was really looking forward to the opportunity to get dressed up as it had been a long time since I had a reason to get fancy. I love dresses and I couldn't wait to wear the dress that I purchased last year online from Shein (the wedding was supposed to be July 2020 but was moved to October this year due to COVID). Before we left I tried on the dress and I was a bit concerned because I had to wiggle my way into it. While it looked nice once it was on, it was not an easy fit. This really got me thinking about the clothing industry and how difficult it is to dress an athletic body. And I'm not just talking about muscles but the many different shapes, curves and characteristics that make an athlete's body unique and special.

If you are a female athlete, there is a good chance that you find yourself at odds with the cultural body ideal.

I can remember trying on dresses for my high school senior prom and it was clear that the clothing manufacturers were not catering to my athletic body. I couldn't find anything to fit my short stature or my wide back and broad shoulders acquired from competitive swimming. I finally found a two-piece dress that had a tie-back top, which I could adjust to fit my unique physique.

Still today, I find it difficult to dress for my body type. But I take pride in my athletic body and I refuse to conform to societal norms.

How many times has your day been ruined after putting on clothes that didn't fit your body type? Do you feel embarrassed and ashamed when you need a size bigger than what you are used to?

Keep in mind that there is no clothing design template that can be customized for every body type. If you don't fit the mold, you DO NOT need to change your body. Resorting to unhealthy dieting or exercise regimes to reach an "ideal" body type is not the solution.

Instead, change your clothes. Purge clothes that no longer serve you well physically, emotionally or mentally. Change your infatuation with a size on a label or a number on a bathroom scale.

Find clothes that work for your body. Don't let clothes dictate how you feel about yourself. Wear clothes that make you feel proud of your shape, size and image. The minute you blame your own body for ill-fitting clothing, you are objectifying your body and basing your self-worth on your appearance.

I'm no fashionista but I know that I don't need to fix my body to feel good about what I wear. Embrace your size, skin color, hair texture, shape, sexuality, disability, race and any other characteristic that makes you special and unique.

Nobody is built the same. There is nothing wrong with you. Find acceptance with how you are built - even if your body isn't an easy fit.

Need to eat more but scared of weight gain?

An eating disorder distorts the way you think about food and your body, causing you to eat and exercise in a way that can be harmful to your mental and physical health.

A critical step in eating disorder recovery is working through counterproductive and destructive thoughts, emotions and behaviors - not just relating to food and the body but also with self-esteem, confidence, control and perfectionism.

To fuel, nourish and train in a way that will optimize performance and to become more comfortable and confident with your body image, it's necessary to break away from unhealthy food and exercise-related behaviors and to challenge and fight against disordered thoughts.

Keep in mind that the weight/body image that you think you need to perform well in sport will likely be different than the body composition/weight that allows you to train and race in a way that supports your physical and mental health.

An eating disorder is not about food.

Body weight is also not the issue.

The body composition insecurities and overwhelming food-related decisions are symptoms of a problem, but not the problem itself.

Therapy is critical. Don’t let yourself give up - even if it feels like you aren't making progress.

A huge part of the recovery process is accepting that your body and mind will change. Your body and mind may heal at different times. Learning to let go of control can also be hard.

Once you restore your physical and mental health and strengthen your relationship with food and the body, you will physically feel better, your decisions around food and exercise will begin to work for you (and not against you) and any body composition changes will never be as visible as you fear/believe.

Although the road will be bumpy at times, trust the process and journey ahead of you.

Your body is worth the time and effort. 💕

XTERRA Trail Run National Championship (21km)

 

After the award ceremony, we made our way back down from Snow Basin and arrived back to our Airbnb around 3pm on Saturday afternoon. I was pretty exhausted from all the walking and spectating during Karel's race. I also had a very odd niggle in my right knee (probably from the spontaneous running to get from one location to the next while cheering for Karel). I spent the rest of the afternoon in bed relaxing (and eating/hydrating) and around 7pm, I was ready for bed. I didn't have any nerves for the race so I found myself sleeping pretty good. 

I woke up to the alarm at 6:30am and had my typical pre-race meal of a cup of instant Nescafe Gold coffee, water and a cinnamon raisin bagel, peanut butter and strawberry jelly. I did some foam rolling and mobility work and then went for a short jog around our complex. My knee felt better which was a good thing. It was nice not feeling rushed for the race. We arrived at 7:45am and it felt like I had forever until I raced. We hung out in the Snow Basin lobby for a while (downstairs) and then I did some more warming up before making my way to the start line around 8:45am. Karel was on his mountain bike so that he could spectate at various places on the course. He was really sore from his race so he had absolutely no interest in running the next day. Mountain biking while spectating was hard enough. 

Although I had registered for this race a week before we left for IM 70.3 World Championship in St. George, I had no idea how I would recover. Within the 7 days from race to race, I tried my best to keep myself moving. Sunday was a 2-hour leisurely hike in Snow Canyon, Monday was a 1:48 bike/17 min run, Tuesday we swam (3300) before leaving for Ogden and then I did a short run when we arrived (22 minutes). On Wednesday I ran the big loop of my run course (some of Karel's bike course) for 80 minutes (8 miles) and on Thursday I did a morning swim w/ Karel (4000 yards) and an afternoon 2 hour ride around the reservoir and then up to (and down) Snow Basin. On Friday I ran the other part of my run course (57 minutes) and on Saturday I spectated Karel at his race. In total I did 18.4 miles of running between the two races. It wasn't until Thursday that I felt like my legs were finally starting to become less sore (the run on Wed) kinda helped. By Saturday, I felt recovered from the race - only to smash my legs once again.

With this being my 2nd ever trail race (and first at altitude), I knew it was going to be a challenge. I had no goals for the race and I knew the competition would be fierce with this being the trail run national championship. This race was all about me having fun, challenging myself and being in nature - all things I like to do when training/racing. I just had no idea how hard it would really be. 

Quick Recap: In total, the race was 12.8 miles and it took me 2 hours and 10 minutes to complete (10:11 min/mile). I was 2nd in my age group (35-39). The race started at 6600 feet and went up to 7400 feet. In total, I covered ~2800 feet of elevation gain. For reference, the half marathon in the 70.3 at the World Championship in St. George had ~1500 feet elevation gain. I've never had to walk so much in a half marathon as my legs were just not able to run up the steep hills. My calves were screaming at me going up and my quads were yelling back on the way down. And the altitude was so tough! This all made for a memorable and challenging race! 

We started the race with 2 "parade" laps around the parking lot for 0.9 miles. I am not one for sprinting when I start running so I was already being passed by a lot of runners. I thought that I would be able to make up some ground on the climbs and while I was able to pass some of the runners back, it eventually came down to who could walk the fastest up the climbs. 

The 21K had two distinct sections. The first section was on some of Karel's run course. Since we were at a ski resort, we climbed up the mountain for 1.5 miles on rocks and gravel. It just kept going and going. I finally got to the downhill section (2.34 miles) but my lack of trail running skills made it tough to pick up a lot of ground. I also wanted to be courteous to those behind me so I often pulled over to the side when runners were behind me so that they could pass. Everyone was really nice, supportive and encouraging. Even when I passed another runner (which didn't happen a lot) he/she would say "great job." The 3.9 mile off-road section took me 38:55 (or 10:00 min/mile average). And I thought I was walking a lot but that wasn't until I got to the next section where I was making all types of deals with myself to try to run (but my body just wanted to walk).

Nearing Karel's bike course (up to Sardine Peak), my legs were already so sore and tired. I had two flasks with me of Orange Skratch (1 scoop each flask) and I also brought a sleeve of Ginger Chews (Clif). There was one aid station before the climb up to Sardine Peak and I regret not topping off my bottles with water as I felt myself rationing my fluids for this loop. 

Next came a 1100-foot, 2.84 mile climb that took me 35 minutes (12:30 min/mile). I tried to run as much as I could but walking seemed to be the theme. I would tell myself - just run for 30 steps or run the downhill (for 10 steps) just to see if I could do it. But I was pretty tired and the altitude made it hard to push (and recover). Thankfully, my endurance and resiliency helped me keep going but it was a challenge to get to the top. I saw Karel near the top and it was great to see him. He knew how hard it would be to run this trail (as he just biked it during his race). 

Once I finally got to the top, I had 3.29 miles of downhill (1260 feet elevation loss) to enjoy (8:48 min/mile, 29 minutes). Although I had gravity on my side, it was a lot of work to stay mentally engaged for almost 30 minutes of downhill running on rocks, dirt, roots, and switchbacks. But it was fun. I never worried about my pace but instead, I just used my watch to check off the miles. 

With only 1 mile left to go, I stopped at the aid station to top off my flask with water (I finished my flasks of Skratch and had two chews) and I got some cheers from Karel as he biked back to the finish line. The last 1.8 miles felt like they took forever and even with the finish line so close, I still had to walk some of the hills as I made my way to the finish. I didn't have many athletes around me in the last 4-5 miles so while it was a lonely run, it was also very therapeutic as I was alone with my own thoughts. Anytime I found myself with a negative, ego-destructive thought, I immediately replaced it with something positive - often relating it to how lucky I am to be healthy and in nature, doing something that I enjoy with my body. This run experience was very humbling with so many fast trail runners (most of which live/train at altitude). 

When I got to the finish line, I was elated that this adventure was complete. Two challenging events in 7 days. Our Utah race-cation was finally complete! 

Here's some pics from the run course (taken during my training run - thankful I had an opportunity to enjoy the views before the race! The timing of this race was perfect as the leaves were just starting to change color):

Pics/Videos from Karel 

RESULTS

2021 Xterra USA Championship Race Recap (Karel)

 

A few weeks ago we heard from Xterra that the triathlon would be turned into a duathlon (2.5-mile trail run/19-mile MTB/5.5-mile trail run). Although Karel was a little bummed that he was not participating in the swim-bike-run format, one needs a flexible mindset when approaching an off-road race. With this being his second ever off-road triathlon (and first triathlon at altitude), he was looking forward to the unknown challenge and welcomed whatever the day would bring. No race is ever the same with Xterra and that makes each race exciting.

After pre-riding the bike and run course on Wednesday, Thursday and Friday, he knew it was going to be an incredibly tough day of racing. Excited for the adventure ahead and the opportunity to be competitive, Karel didn't have any nerves going into the race as he views Xterra racing as "playtime" on his bike and loves the chill vibe on race day. 

We arrived to the race venue at Snow Basin around 7:30am and it was a cold start to the morning in the low 50's. The race started at 9am with the professional wave and then a few minutes later, Karel's wave went off to start the first run. Immediately with an uphill start to the race, he was breathing hard right from the start. The climb continued for a mile and Karel averaged 9:03 min/mile. The next 1.6 miles were mostly downhill and he averaged ~6:11 min/mile. But with the altitude (race started at ~6400 feet) Karel never had a chance to lower his heart rate, even on the downhill. Over the entire 2.66 miles, he covered ~600 feet elevation, which included running on gravel and over rocks. 

Once he got into the transition, he was near the front of his age group. His transition was a bit slow so that is an area he will continue to work on. He put on his hydration pack and shoes and then he was off to ride. 

The 18.1 mile mountain bike ride was primarily off-road with just a very short section on the paved road. Over the 18 miles, the course was broken into two main sections. The first went up to Sardine Peak and then a loop by Wheeler Creek. The bike course had ~2900 feet of elevation gain and it took him 1:39 to complete (average speed 10.9mph). The nearly 4 mile climb to start the bike took almost 28 minutes. But once he got at the top, it became very rocky and technical with a lot of switch backs. The course continued on and with a little more climbing and descending, Karel had to stay mentally engaged to navigate on this technical course. He had one minor fall where his wheel slipped but nothing serious. There were several crashes which is normal at these Xterra races. It was really inspiring to see all different levels of athletes out on the course. I walked 1.5 miles out on the course to see Karel on the bike course and then walked back to the venue and headed up the hill to see him on the run.

After the bike, it was back up the hill again to start the 5.5 mile run. Karel was able to run for most of the first climb but eventually started walking (for ~75 seconds) as he was not gaining much ground running (and expending too much energy with the altitude and fatigue). The second run was longer but just a bit more elevation (~700 feet). After the first 1 mile climb, he had a bit of a downhill - although it was not really downhill and very rocky. Karel even had a slight fall on one of the rocky sections (he was thankful he had on his cycling gloves). Around 1.75 miles in, it was time for an even longer climbing section of 1.87 miles. This section took him just under 17 minutes (8:56 min/mile). Finally the descend for 1.65 miles (6:49 min/mile). It started to get really warm out so Karel was thankful he had his flask of Skratch with him for the run (in his kit pocket) and that he had his camelback with NBS Carbo-hydration for the bike. He got thirsty on the first run but there were only aid stations on the 2nd run. I was able to tell Karel his results as I was tracking him throughout the race and although he wasn't going to take first, he was in a strong fight for top 10 overall amateur (and 2nd in his age group). It took him 43:50 (8:11 min/mile) to complete the run and he had a nice sprint to finish the day (this time isn't exact as Karel didn't start his watch until he was up the climb so it didn't capture all of the 5.5 miles).

The total distance isn't correct. 

RESULTS HERE.

Between the altitude, course, terrain and competition, Karel was pretty beat up after the race (and even on Sunday while spectating me during my 21-k trial run). He was mentally and physically exhausted from the event, especially after just racing the 70.3 in St. George a week prior. But he had so much fun and just loves the atmosphere at these races. Plus, we met several new friends! 

Here's a video I put together of his race. Enjoy! 

2022 Trimarni Coaching - APPLY NOW

💥Motivation 

💥Education 

💥Teammates

💥Health 

💥Performance 

As a Trimarni coached athlete, you receive much more than an individualized training to help you prepare for your long distance triathlon. 

Sure, we have athletes qualifying for the Ironman World Championship and winning their age group at national-level events. But we also have athletes overcoming adversity, stepping out of their comfort zone, doing something for the first time and making memories with lifelong friends. We recognize all accomplishments - every finish line is worth celebrating. 

We are so much more than a coaching business. We are a team.

Trimarni is a team of incredible human beings - of all fitness levels with unique capabilities and strengths.  Our athletes are hard working, caring, supportive and fun.

At Trimarni, we try our very best to help you maintain the same passion for the sport as when you started. We care about your mental and physical health and we want you to love your swim-bike-run lifestyle. We will challenge you and help you safely stretch your comfort zone. We are an ego-free team where everyone feels included and accepted. We care about you, your life, your goals and your personal well-being.

If you are interested in being part of the 2022 Trimarni Coaching Team, our coaching application period for 2022 is only open until October 4th, 2021.

To be part of the Trimarni team as a one-on-one athlete, we only accept new athletes once a year. Do not miss out on this one-time opportunity to complete your coaching application.

If you are not interested in one-on-one coaching but would like to be part of the Trimarni team, consider a Trimarni training plan and joining our educational membership team.

To learn more about Trimarni coaching, click HERE.
To apply, click HERE.

The adventure continues - hello from Ogden, Utah!

I was in rough shape the day after the IM 70.3 World Championship. I was empty and oh-so-sore. It felt like I had just done an Ironman! Karel was sore but not as exhausted as I was. 

After a somewhat ok night of sleep, we took our time in the morning and did a little work on the computer. By late morning, we made our way to Snow Canyon for a scenic hike. Karel brought his mountain bike to spin his legs while Ashley, Zach and I walked around for ~2 hours. We met up with our athlete Gin and her mom so it was a fun time exploring the trails. Although there wasn't much for Karel to mountain bike on (only one trail which wasn't too technical), he said it was the perfect way to loosen out after the race. In the evening, Alvi, Karel and I went to our community pool to splash around. Karel swam ~1500 yards, I did a few laps (no swim cap, truly a splash) and then spent a little time relaxing my sore muscles in the hot tub. 

On Monday, I was still sore and exhausted but I knew I needed to start moving my body to help expedite the recovery. Since Karel had dropped off his tri bike with Tri Bike Transport after the race, he only had his mountain bike left at the house. Karel went out for a ~90-minute mountain bike ride on the trails behind where we were staying and I went out on my tri bike for an almost 2 hour sightseeing journey on two wheels. I mostly stayed on the bike course and headed from Washington to the Red Hills Parkway but took a few detours to check out the big houses higher up off the course. I finished the ride feeling so much better than when I started and decided to shake out the legs with an easy ~22 min jog around our Airbnb complex. My quads were still super sore and tender but with each step I found myself loosening out a bit. On Tuesday, our check-out of the Airbnb day, we went for a morning swim at the pool (3300 yards) which felt good to be non weight bearing and move through the water. I actually started to feel a little better during the swim than when I started - always a good sign that recovery is going well. 

After we checked out of our rental place and exchanged our rental truck for an SUV, we made our way 4.5 hours north to Ogden, Utah. The next adventure of our Utah trip!

Soon after Karel participated in his first Xterra off-road triathlon event back in May (and before breaking his hand), he registered for the Xterra USA Championship in Ogden/Snow Basin, Utah. With the event happening a week after the IM 70.3 World Championship, it was the perfect excuse to extend our stay in Utah by another week. Of course, logistically, this required me to be super creative with our travel arrangements - two one-way flights, two rental cars, two Airbnbs and a lot of other research to ensure a smooth and stress-free race-cation. Luckily, so far, it's all working out. 

And here we are in Huntsville, Utah near Ogden and Snow Basin. Altitude just around 5,000 feet. We are staying by Pineview Reservoir in a cute ski-resort type villa community. We didn't find out until a few weeks ago that the Xterra swim portion of the triathlon was cancelled due to bacteria in the lake but I decided to keep our rental as the location is still central to Snow Basin Ski Resort - where the duathlon will take place (2.5-mile trail run/19-mile MTB/5.5-mile trail run). 

After unloading our car and catching up on a few emails, we each went for a short jog to stretch out the legs. We ended up jogging around the nearby campsite which had a beautiful view of the Reservoir. We then made a late-evening drive to the local grocery store for a few more grocery items. After dinner, we were ready to get a good night of sleep and sleep in. 

Well so much for sleeping in. I guess we were both excited to start the day just before 7am. And it was Karel's 45th birthday!! After working on the computer for a few hours, we drove up to Snow Basin (~8 mile drive, ~6300 feet altitude) to check out the trails. It was a cool morning in the upper 50's but it warmed up nicely throughout the day. There was no cost to access the trails at Snow Basin and the Xterra crew had already started marking the course with blue arrows for the bike course. Karel biked almost the entire course (just short by a mile) and it took him ~2 hours to cover the 19 miles. The course either goes up or down and there are many technical sections with rocks and tight switch backs.

While Karel was riding the course, I ran the first part of his bike course which is also the big loop (and 2nd part) of the 21K Xterra Trail Race that I will be participating in on Sunday. My legs are still sore and I can really feel them when I walk upstairs but oddly, when I run I feel ok - certainly I am not able to run hard or fast but I can quickly put one foot in front of the other and call it running ;) I really enjoy trail running as I feel it suits my style of running and I just love being in nature. Like the bike course, I went up and up to almost 7300 feet (starting at 6300) and then made my way back down the other side (although the highest peak is 9300 feet so there may be more to climb there!). A hiker told me there were moose ahead off the trail but sadly I didn't see any. Karel was also on the lookout as he heard the same thing. I walked a few sections that were super steep so that I wouldn't overstress my calves. I had a lot of fun and just took my time when there was a scenic view to enjoy. I ran for 80 minutes and covered 8-miles of the course. I waited for Karel to finish and then he went for a short run just to check out the mile that he didn't see on the bike. This course is going to be crazy difficult but also absolutely stunning. We are both excited for our adventures this weekend!

Today (Thursday) we started out our morning somewhat early by driving to Ogden High School for a morning swim. The high school pool was so nice and for only $3, it was the perfect way to start our day. Karel swam 3000 yards and I swam 4000 yards. We aren't feeling any effects at altitude and overall, I'd say we are feeling relatively healthy after Worlds. We then made a necessary stop at Kneaders bakery for a fresh baguette and a delish cinnamon-roll type bread. 

The scenery is just beautiful around this area and I couldn't wait to get on my bike in the afternoon. I ventured out alone and rode around the reservoir (~15 miles) which was incredibly scenic with the fall colors on the leaves of the trees and the rocks on the mountains. And so much farm life - something I was really missing in St. George. There was even a nice paved path to ride on on the far side of the lake. I then challenged myself by riding 7 miles up to Snow Basin. While the climb wasn't technical or overly difficult, it was more of the descend that kinda scared me as it was a fast, steep, straight descend for over 4 miles. And I was also worried about the wind. But I did it and I am proud of myself for stepping out of my comfort zone. Karel left to drive to Snow Basin for his mountain bike ride on the trail around the same time as me and ironically, we both arrived home at the very same time! I rode 30 miles in just under 2 hours (~15 mph) and covered ~2300 feet of elevation gain. 

We are really looking forward to the weekend! Here are some pics of the past few days in Ogden, Utah.....

Karel heading out to check out the Xterra bike course.

At the top! 

My view from the trail. That parking lot waaaay in the distance is where we started.

Technical section at the top. 

More rocks at the top.

Beautiful valley on the run course.

Karel finishing his short run after the bike.

Happy 45th Karel (Wednesday). Thank you Claire for the Birthday cupcakes. Never too much chocolate for Karel. 

Ogden High School swimming pool. Great aquatic complex!

Kneaders Bakery. YUM!

Views in Ogden (we are staying in Huntsville, about 20-min away). 

Exploring around the reservoir in Huntsville.

Biking up to Snow Basin. Up and Up for 7-miles. 

Thanks for following along! 
If you'd like to track Karel at the Xterra race on Saturday:

 💥  Photos and videos on the Xterra Facebook page.
 💥 Link to live results: HERE. 
 💥 Final Results from all races will be loaded HERE.

2021 Ironman 70.3 World Championship Race Recap

 

We hope you enjoy our race recap videos. 

PRE RACE AND 1.2 MILE SWIM

56 Mile Bike


13.1 Mile Run

IM 70.3 World Championship - quick recap

 

Going into this race, we had a lot going against us. Karel hasn't raced since May due to his broken hand (except for a local half in early August). I haven't had the best of luck in Ironman 70.3 World Championship events as I was injured in 2007 and I fainted in 2017 and smashed my face on the hard floor of the kitchen/bathroom. Both races were DNS - did not start. And now, going into 2021, we both had COVID (fully vaccinated) 2.5 weeks ago and unfortunately, we both got pretty sick which resulted in a pretty high viral load. For myself, after the three days of sickness, I had more lingering symptoms of a cough, headache and no smell (my taste has somewhat come back) whereas Karel's body fought pretty hard for the three days that he was ill. While these may sound like excuses, this was just the reality for us going into the race. It's hard to not be competitive when we line up to a start line but we both felt a big question-mark when it came to our race day readiness. Without making any excuses, we were both incredibly grateful to just get to the start line and we wanted to celebrate the day and give our best. And with 20 Trimarni athletes participating in the race, it was important to us to be there for them throughout this entire race experience. Although we didn't feel great going into the race, we didn't feel too bad either. But we gave it our best and we are proud of our efforts which ended up to be 11th age group for both me (35-39) and Karel (45-49). Kinda crazy that we both ended up placing 11th! 

The swim was beautiful and uneventful. A little choppy but non-wetsuit legal at the perfect temperature of 78.3 degrees. 

We knew the bike would be a challenge but mother nature made it even more challenging with extremely gusty winds, hail, sand, rain and sun. We had it all while also navigating the hills, descends and 4-mile climb up Snow Canyon. Interestingly, every age group experienced different conditions on the course as the storm rolled through - starting from Snow Canyon and finishing at Sand Hallow Lake. The first age group male wave starting around 7:30am experienced storm conditions in Snow Canyon whereas the last female wave around 9:50am experienced the same conditions at the lake while swimming and exiting the water. It was a brutal storm that tested us mentally and physically. 

With tired legs to start the run, things didn't get easier for the next 3-miles as we gradually went up and up until we really went up (8% grade) on the Red Hills Parkway for the first of two big climbs on the run course. Looking forward to the fast and steep 1-mile downhill before starting loop 2 of the run course, we got drenched with rain which made for a slippery, yet cool, run. And then the sun came out for a warm second loop, along with some windy. And like the bike, every athlete - depending on the wave start time - experienced different conditions on the run. 

The theme for the 2021 Ironman 70.3 World Championship St. George was "Rise To It" in the Land of Endurance. I am confident that every athlete reacted to the difficult scenarios that they encountered on race day by working hard to reach the finish line. Hopefully every athlete will bring confidence to future situations knowing that they can deal with an unexpected situation and still experience success. 

We are so proud of our athletes for showing up and overcoming obstacles to receive their well-earned finisher medal. 

Detailed race report coming soon....