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Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.
We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.
Becoming more body positive is a necessary step in developing better physical, mental and emotional health. A positive body image ensures proper nutrition and fueling to support the intentional training stress that you place on your body. To move closer to your athletic goals and dreams, you must recognize that all bodies are normal bodies.
In 2022, I challenge you to unlearn the messages from decades of social conditioning that only certain bodies are worth acceptance, love, happiness, success and praise. The media has created a narrow, unrealistic and inaccurate definition of healthy, athletic and beautiful. You deserve to embrace your body no matter your size, shape or appearance. We live in a world that constantly tries to tell us that our body is wrong and needs to be fixed, but just think how inspiring, empowering and encouraging our society would be if we celebrated body diversity!
You may not love your body today but you can accept it and appreciate all that it does for you.
Today is a special day. Ten years ago, on January 2nd, I officially became a small business owner.
I've had a lot of success over the past decade, learned a lot and had some really tough moments. I've learned how to ask for (and accept) help, trust my gut and face judgement and rejection.
And through the highs and the lows, I've never strayed from my values, beliefs, priorities and philosophy.
I'm incredibly grateful to all my followers, athletes and friends who have shared this incredible experience with me. Thank you to the hundreds of athletes who have trusted me and Karel with your health, performance, training, racing, nutrition and/or bike-fit needs. We are so appreciative that you invited us to share a small part of your athletic journey with you. Thank you for being part of this milestone!
I wouldn't be where I am today without every one of you and for that, I am forever thankful. Thank you for supporting me and my dreams. I'm so grateful to everyone, especially those who stuck with me from the beginning. I'm surrounded by so many amazing and inspiring people.
I look forward to many many more years together and my commitment to you is to always stay true to my philosophy of helping athletes achieve athletic excellence without compromising mental and physical health.
For the past few years, I've enjoyed the yearly process of reflecting on and documenting the highs and lows in our training, racing and in life. Although there were several accomplishments and highlights to celebrate, it's hard to define the year as successful because there were a lot of challenges to overcome. If I had to pick a mantra to summarize this past year, it would be...
Don't give up. Keep showing up.
It's hard to stay focused and motivated when it feels like nothing is going as planned. It's so easy to crumble down in the face of traumatic situations and circumstances. It's difficult to stay positive when you can't seem to catch a break.
Don't give up. Keep showing up.
While 2021 had its setbacks, challenges and struggles, it also gave us the incredible opportunity to grow, learn and to step outside of our comfort zone. One of the biggest benefits of trying new things is beating the power of fear and expanding our sense of accomplishment. I feel that we are truly living a meaningful life because life is about taking risks, having fun, trying new things, making mistakes and learning.
Over the past 12 months, we kept showing up when we could have given up.
January
Participating in 7 of the 8 Greenville Winter Bike League Group Rides (GVL WBL) and winning a few QOM/Sprint competitions.
Karel participated in his first off-road triathlon at Xterra Oak Mountain (and picked up his new mountain bike two days before the event). He earned a spot to Xterra Worlds in Maui.
I had my best ever feeling 70.3 performance at IM 70.3 Chattanooga (while Karel was at home recovering from hand surgery). I finished 3rd overall female.
I turned 39 years old.
June
Placed 2nd overall female at the inaugural IM 70.3 Blue Ridge (2 weeks after IM 70.3 Chattanooga) and missed the overall win by 2 seconds (but first across the finisher tape due to the time trial start).
I successfully completed my first two ever mountain bike rides (Dupont State Forest and Pleasant Ridge Park).
RACE RESULTS Thomasville Clay Classic - 104 miles, 6:47 (Marni), 6:41 (Karel) Sumter Forest Gravel Race 72 miles - 4:01 (Marni), 3:16 (Karel) IM 70.3 Florida - 5:02.48, 2nd AG (Marni), 4:29.24, 1st AG (Karel) Peachtree International Triathlon - 2:08.30, 3rd overall (Karel)
Xterra Oak Mountain triathlon - 2:51.41, 1st AG (Karel)
Xterra Oak Mountain 20K trail run - 2:01.07, 3rd overall female (Marni) Spinners 10-mile Time Trial - Completed.
Ironman 70.3 Chattanooga - 4:42.39 3rd overall female, 3rd AG (Marni) Ironman 70.3 Blue Ridge - 5:00.14 2nd overall female, 1st AG (Marni)
Ironman Lake Placid - 10:40.40. 3rd overall amateur female, 1st AG (Marni) Lake Logan Half - 4:29.39, 2nd overall (Karel) Belgian Waffle Gravel/Road Ride 96 miles, 9600 feet elevation gain - 5:53.30
Ironman 70.3 World Championship - 5:08.24, 11th AG (Marni), 4:48.08, 11th AG (Karel)
Xterra USA Championship triathlon 2:45.13, 2nd AG (Karel) Xterra USA Championship 21K trail run, 2800 feet elevation gain - 2:10, 2nd AG (Marni)
Hincapie Gran Fondo 82 miles - 4:56 riding time (5:07 w/ stops), 7th overall female (Marni) Austin Rattler MTB - 5:12.16, 5th AG (Karel) Xterra World Championship triathlon, 4500+ total feet elevation gain - 3:08.56, 2nd AG (Karel) Xterra World Championship 21K trail run, 2300 feet elevation gain - 2:04, 2nd AG (Marni)
On the morning of August 12th, 2021, I found myself with a ton of anxiety. Campy was scheduled for his teeth cleaning, which meant he would be anesthetized. As a 14-year old senior dog, we weighed all the pros and cons and decided this was the best option for Campy as it may also be the last time we could safely put him under. I was so nervous and could hardly sleep the night prior.
Around 7:15am, Campy and I left the house to drive ten minutes down the road to our vet (Poinsett Animal Hospital). After turning on to Poinsett Hwy and approaching the main campus to Furman, I noticed a small black ball of fur on the shoulder of the road near the median. I didn't think too much of it as my mind was so worried about Campy and it looked to be too small to be an animal.
After dropping Campy off, I had almost forgotten about the black ball of fur until I saw it again on the other side of the road (in the same place) as I was driving home. As I approached the light to make a left turn on to Roe Ford, something in my gut told me to go check it out. When the light showed a green arrow, I made a quick u-turn and drove in the left lane (closest to the median) until I got close to the black ball of fur.
The kitten was curled in a ball by the yellow line.
I pulled over to the side of the road and put on my flashers. Since I was somewhat blocking traffic, I quickly got out of the car and approached the ball of fur. Before I even had a moment to see what it was, I scooped it up and immediately felt it moving in my hands.
It was a kitten!
The kitten started crying and I told it everything would be ok. Once I got back into my car, another girl stopped as she must have also saw it on the side of the road. She checked to see if there were any other kittens (or a mom cat) and sadly, this kitten was all alone.
I called Karel on my way home and told him the situation. I held the kitten close to my chest to keep it warm and kept telling it that everything was ok and that it was safe. The kitten kept crying during our quick ride home.
When I pulled up in our driveway, Karel came out and he couldn't believe how tiny the kitten was in my hands. Our neighbor was outside and she came over (she used to be a vet tech) to help us out. I called the vet and asked if it was possible to bring in a kitten that I just found when it was time to pick up Campy. They said absolutely. I felt like this kitten was the perfect distraction for me as Campy got his teeth cleaned. Thankfully all went well and Campy did great during his procedure.
During the checkup, the kitten got a clean bill of health. His eyes were still developing so he couldn't see that well and his ears were still folded. Little did we know all that we needed to do to take care of this little guy.
We needed to bottle feed him formula in a bottle every few hours for the next two weeks and also simulate this genital region so he would pee and poop. Thankfully we didn't have any trips planned for the next few weeks so we were able to give this kitten the attention he needed.
While we didn't plan on getting another kitten, we fell in love with him immediately. Although Madison and Ella were not very happy with this new kitten in the house, they both quickly welcomed him into our furry family.
Surprisingly, this kitten had no health issues and really took to the bottle. It took some time for him to learn how to use the right muscles to poop but Sylvi, being such a great big bro, taught him how to use the liter box and was the first one to show him love.
We named this kitten Asher which in Hebrew means happy and blessed.
Asher was no more than two weeks old when he came into our life. It was incredible to see him grow, develop and learn over the first few weeks with us. He had the most beautiful blue eyes. He has been a lot of fun and he loves Ella and Sylvi. They both take such good care of him and they all love to play (and snuggle) together. He recently got neutered and he is such a fun, wild, playful and happy kitten.
He loves to play and he has the most adorable squeak that he makes when he gets excited. He recently learned how to jump on to tables and counters, how to drink from the faucet (Madison taught him this) and he loves kneading and sleeping in Campy's bed. Campy isn't comfortable with any of the cats (except Ella) so anytime Sylvi comes close to Campy, Campy gets up and walks away. Maybe one day Asher will win over Campy's heart. Asher does not like wet food (only dry food) and loves to talk to us in his own sweet language of crying and squeaking.
We are so lucky that all of our cats get along and that we have the means (and help) to take care of our furry family of five.
It was Friday morning, September 18th, 2020. With my swimsuit on under my clothes at home, it was nearing 7:30 and I was ready for our morning swim. But Karel suggested that we run instead of swimming. Since we had a 2.4 mile open water swim event the next day, I welcomed this change in our normal routine.
I changed into my run gear and did a mobility routine before heading outside. Karel left around 30 minutes before I did so I had no idea what route he was planning to run (although we both had a similar interval workout).
Without a clear idea of which route I would run, I started running on one of my go-to run routes before heading on to the Swamp Rabbit Trail. Typically I stay on the road (for the terrain changes) but for some reason, my legs took my on the Swamp Rabbit Trail towards Traveler's Rest. I hardly ever run that way but something told me to go in that direction.
As I started my main set of intervals, I noticed in the distance that a few people were looking into the bushes on the right of the trail (near the main road). As I got closer, I saw a small white-ish kitten in the bushes. I stopped briefly but didn't want to scare it so I kept on running. For the next few minutes, I couldn't stop thinking about this kitten.
The pile of bushes/limbs where the kitten was hiding.
I turned around at the next intersection (the light by the post office in TR) and told myself that if the people were gone, I would try to get the kitten. For some reason, I felt in my heart that I really needed this kitten. I had mentioned to Karel several times that we should consider getting Ella a playmate (since Madison is 12 years old than Ella). I guess putting that thought into the universe brought me to this kitten.
Another family was there trying to get the kitten but after no luck, they walked away. By the time I returned to the spot, there was no one around. I had never caught a kitten in a pile of bushes and limbs before so I wasn't sure what to do. All I knew was that I didn't want to scare it and have it run towards the road.
After nearly 20-minutes of sitting quietly, listening to the kitten cry and trying to get the kitten to earn my trust, I had no luck catching it. I figured I needed some help so I called Karel.
The phone rang a few times and as soon as Karel picked up - before I said a word - he said "did you get the kitten???"
Apparently, he ran the exact same route as me and saw the kitten a good 20-minutes before me. He was actually getting ready to head back out on the trail on his bike to see if he could catch the kitten with some food. I told Karel to drive to the nearest parking lot and to come find me. I told him that we are bringing this kitten home and not leaving until we catch him.
Almost 10 minutes later (and nearly 30 minutes sitting with this kitten), Karel arrived with a paper plate and wet food. Karel sat the food down and the kitten immediately went toward the plate. Karel tried to grab it but missed. We both thought that would be our last chance to get the kitten. But the kitten was starving and couldn't resist the food. Karel kept his hand close to the plate and with one more attempt, he grabbed the kitten and was able to pick it up. However, the kitten was so scared that it bit Karel and stuck all his nails into his skin. Karel said it felt like his nails hit his bones. But Karel wasn't going to let go. Before we left, we made sure there were no other kittens or a momma cat around.
I took off my run top and wrapped up the kitten in Karel's arms and we walked as fast as we could back to the car. We then drove home and safely put the kitten in our master bath.
The kitten was so scared and it quickly climbed up the back of my dresser and into my clothes. Seeing how frail and boney he was, we knew he needed more food. We gave him more food in one of my drawers (where he was hiding) and he ate it so quickly...and then fell asleep.
He looked to be only a few months old but very malnourished and scraped up from being in the bushes. We turned our master bath into a "kitten" room and kept the kitten there for a few days until we could make a vet appointment. We were a bit nervous to introduce this kitten to Madison (our oldest cat) but we were even more nervous about Ella and whether or not she would accept this new kitten.
When Sylvi first met Ella.
After a few days, this kitten finally had a name (and a gender). His name is Sylvi.
Sylvilagus aquaticus is another name for The Swamp Rabbit (which is where we found him - on the Swamp Rabbit Trail). We call him Sylvi (which is short for Sylvester).
After Sylvi got the OK from the vet that he was in good health and received his first set of vaccines, it was time for Ella and Sylvi to meet. It was an instant connection and they have been best buds every since. We love Sylvi's left arm - we call it his tattoo sleeve.
Sylvi is the sweetest, most loving cat. He has the most expressive eyes. He doesn't have a bad bone in his body and he has never hit, hissed or bitten us (well except for Karel when he caught Sylvi). Sylvi has so much love to give but he is extremely timid and scared of strangers. He is always on alert and his ears are either up or down when he is scared. He likes to be up high on the cat post or on the top of the stairs (or staircase) or he likes to be under the bed or under a blanket. He loves to play with his toys (and strings) and he is perfectly happy playing with himself. We still remember when he was in the master bath and we would be going to sleep listening to him play with his toys all by himself. He loves to knead on us (and on soft blankets) and he does the cutest thing with his head where he will rub it on my leg as he curls into a ball. Ella loves snuggling and playing with Sylvi - they are the best of friends. His only downside is that he is obsessed with food. He is constantly hungry and treats every meal like it's his last meal. He has so much love to give and he is very special to us.
It was the perfect series of events that brought us to Sylvi and we are forever grateful that he came into our lives. We love him so much and we thought our furry family was complete.......until I found Asher a year later.
Here are a few of the many pics that I have of our sweet Sylvi.
As small business owners, we don't get time off for the holidays. Karel has been extremely busy with bike fits and I have had several nutrition consults. Alongside coaching, we have been rather busy lately.
But we have been able to carve out a bit of playtime out in nature.
On Friday, we drove to Dupont and parked at Fawn Lake access area. For my first official mountain bike ride, Karel took me on several trails and I had so much fun. With each trail, my skills improved. And if I struggled or found myself scared and unclipping, I would go back and practice again. Karel would stop and help me find the best line to take around/on limbs and rocks and he would also show me how to execute certain skills. It was so much fun and I really enjoyed myself out in nature, on my mountain bike (well, Karel's old mountain bike).
We rode for around 2:40, covered 19 miles and accumulated over 2400 feet elevation gain. I really loved being in the forest and having to navigate through water crossings, over/down limbs and rocks and tight turns. After the ride we went for a ~2 mile off-road run. I could not stop smiling as I had so much fun for almost 3 hours.
After our morning adventure, Karel finished up the cooking for our traditional Czech Xmas dinner on the 24th. The staples include potato salad made w/ shredded celery root, parsnips and carrots, along with peas and topped with hard boiled eggs. Instead of carp (fish) soup, Karel uses Tilapia and fries it. He made tofu for me (fried). We also had Vánočka (Christmas bread) which is similar to Challah bread. Karel made the dough (with almonds and raisins) and I braided it. Karel also made gingerbread cookies and caraway and cheese "breadsticks." Everything turned out so delicious!
On Saturday, Karel and I went for a late morning run at Furman (the weather was amazingly warm!) and then we drove to Saluda to meet up with our friends Don and Kathleen who were visiting. We hiked the Little Bradley Falls Trail.
The trail was a little less than 2 miles round trip and it included several water crossings. It was a beautiful day but with it being Christmas, the trail wasn't too busy. Although Campy is not as agile as he used to be, he did great on the hike. Karel carried him over the water crossings. We enjoyed a beautiful waterfall at the end of the trail. Campy is getting older so we try to make as many memories with him as we can.
After the hike, we drove to Lake Lure and had a wonderful dinner prepared by Kathleen. She made spicy carrot soup, mushroom wellington and asparagus w/ couscous. It was all so good. It was great to enjoy some time together as they were vacationing and it had been a few months since we all hung out.
On Sunday, the weather could not have been more perfect for a bike ride. 70-degrees meant short sleeves and shorts for a 3-hour, 50-mile ride. We rode with the GVL WBL (Greenville Winter Bike League) group for the unofficial Christmas ride. It was an absolutely beautiful route and I enjoyed riding on new roads that I had never seen before! It's crazy that after 7 years living here, we still discover new cycling routes! The ride was a very easy/chill pace which was nice to be able to socialize and just enjoy the scenery. After the ride, I couldn't resist a run off the bike as the sun was so warm and I wasn't ready to stop my workout. It's incredible how much the weather can boost the mood. These warm days make all the struggles during the cold days worth it!
We hope that you enjoyed your holiday. Don't forget to make time for yourself. You deserve to "play" in nature.
If you are looking for two easy recipes to please the tummies of your friends, family or guests this holiday season, check out these two delicious options from Joey - featured in our last two newsletters. Not only are these recipes easy to make but there's a good chance that you have almost all of the ingredients at home right now.
For more tips, education, recipes and motivation on all things health, wellness, nutrition and fitness, be sure to subscribe to our free weekly newsletter here.
Chai Baked Oatmeal By Joey Mock, RD, LD, CLT
This baked oatmeal recipe uses the same chai spice blend as the energy balls (featured below). This recipe is easy to prepare and tasty and the leftovers are a quick and satisfying breakfast option. This recipe is not meant to make the entire pan in advance and refrigerate overnight because the oats will absorb too much liquid and result in an over-dry recipe that doesn’t turn out. You can mix up the wet ingredients and dry ingredients separately, refrigerate the wet ingredients, and then mix them together in the morning and bake. For an even faster breakfast, bake the oatmeal ahead of time; cool and refrigerate; and reheat the leftovers in the microwave or 300 degree oven until warmed through.
Ingredients
2 cups rolled oats
½ cup walnut pieces (optional)
1 teaspoon baking powder
2 teaspoons chai spice blend*
¼ teaspoon kosher salt
1 cup fresh blueberries (or fresh raspberries, raisins, or dried cranberries or 1 apple, cut into small cubes)
1 large egg
2 cups low fat milk (or non-dairy milk)
⅓ cup pure maple syrup, plus ~1 tablespoon for drizzling
2 teaspoons pure vanilla extract
1 tablespoon butter (optional)
*Chai Spice Blend 1 ½ tablespoons ground cinnamon 1 tablespoon ground ginger 1 ½ teaspoons ground cardamom ¼ teaspoon ground black pepper ¼ teaspoon ground nutmeg ¼ teaspoon ground cloves
Preparation
Preheat the oven to 375 degrees Fahrenheit.
Butter an 8 x 8″ or 9 x 9″ pan. In a medium bowl, mix together the rolled oats, walnut pieces, baking powder, chai spice blend, and kosher salt.
Spread the dry ingredients into the prepared pan. Add the blueberries (or other fruit) in a layer on top.
In the same medium bowl, whisk the egg. Add the milk, maple syrup, and vanilla and whisk until combined.
Drizzle the milk mixture over the oats in the prepared pan. Use a fork to lightly stir so it gets evenly incorporated.
Bake about 40 minutes until the oat mixture has set and the top is golden brown. Remove from the oven and allow to cool for about 10 minutes (or until it is fully set).
Before serving, melt the butter with the remaining 1 tablespoon maple syrup (in the microwave or on the stove). Drizzle the butter over the top and serve.
It’s the time of year again where there seems to be a sea of rich, holiday baked items everywhere! Try these no-bake Chai Energy Balls as an alternative with nutritional value for a tasty, quick, and convenient snack. Sprinkle a little powdered sugar on top for a festive touch. This recipe makes about 16 balls.
Ingredients
½ cup natural creamy almond butter
¼ cup pure maple syrup
½ teaspoon pure vanilla extract
2 ¼ teaspoons chai spice blend (store-bought or make your own)*
Pinch of Himalayan Pink Salt
1 cup quick cooking oats
3 tablespoons oat flour
Powdered sugar for sprinkling if desired
*Chai Spice Blend 1 ½ tablespoons ground cinnamon 1 tablespoon ground ginger 1 ½ teaspoons ground cardamom ¼ teaspoon ground black pepper ¼ teaspoon ground nutmeg ¼ teaspoon ground cloves
Preparation
Place the almond butter, maple syrup, and vanilla in a large bowl and stir until smooth. Stir in chai spice blend and salt.
Stir in oats and oat flour.
Place the bowl in the refrigerator for about 15 minutes to set (this will make the balls easier to roll).
Remove the bowl from the refrigerator. Use a tablespoon to scoop mixture** and roll into balls.
Place on wax paper. Sprinkle with powdered sugar if desired.
Store balls in an airtight container or Ziploc bag in the refrigerator or freeze for longer storage.
Enjoy.
**Time saving tip: One of my favorite kitchen tools, an OXO 1 ½ Tablespoon cookie scoop, works great to quickly scoop the mixture into evenly sized balls. This tool would also make a great holiday gift for anyone who regularly makes energy balls (and/or cookies😁)
The holiday season is a time of socializing, celebration and reunions. It's a time when families, coworkers and friends gather together around food. For those struggling with an unhealthy relationship with food and the body, the holiday season may not be so bright and merry.
If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food:
Fear of weight gain.
Too many food items available.
Guilt around indulging.
Feeling weak or out of control.
Stress and anxiety.
Uncomfortable being seen eating food.
Pressure or comments when eating.
Worry of offending others.
Struggling with "normal" food portions.
Remarks about body weight/size.
Inability to recognize fullness.
Eating on another person's schedule.
Having tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food and the body so you can fully enjoy the holidays.
Here are a few tips to help you maintain a healthy relationship with food and your body:
Identify your triggers for overeating/binging or food restriction, such as going long hours without eating.
Prepare your responses for conversations about body image, dieting and weight.
Give yourself alone-time and space during social gatherings.
It's ok to eat a little more than you normally would.
Keep diet talk and body image discussions away from the table. Even the standard statement of "you look healthy" or "you look great" can be triggering. Many disordered eating behaviors stem from food control and body image/appearance.
Avoid statements like "you’ll put on some pounds." There's no need to criticize your body or other people's bodies.
Avoid all-or-nothing thinking. Eat with a mindset of curiosity and gratitude.
Listen to your body. Notice feelings of fullness and hunger.
Set boundaries and be willing to say no thank you.
Eliminate negative self-talk.
If someone at your holiday table is suffering with disordered eating, here are a few suggestions to make this individual feel welcomed and comfortable:
Do not focus on what the individual is eating.
Make the primary focus of the holiday on something besides food.
Plan activities that don't involve food - such as games, decorating or spending time talking.
Offer a dish that this individual would feel comfortable eating.
Honor agreements to not discuss body image, weight loss, diets or appearance.
Similar to going on a diet, food becomes much more desirable (and craved) if it's only allowed at certain times. If you can only eat a food once a year, there's a good chance you will overindulge due to scarcity.
The truth is that special holidays make foods special. Honoring food traditions instills respect, gratitude and joy for what we are eating.
When it comes to Christmas cookies, pumpkin pie, birthday cake, ice cream or any other food that you only eat during special occasions - special foods should be savored and enjoyed.
Dieting, restriction, guilt and deprivation lead to feeling out of control over the foods you fear you will overeat. A cookie becomes so much more than just a cookie when you have an unhealthy relationship with food.
Give yourself permission. Honor your body's cravings. Taste the flavors. Trust yourself around special foods.
Developing a healthy relationship with food takes time. The holiday season is the perfect time to practice.
Every time you give yourself permission to indulge responsibility, you move closer to a place where you don't feel controlled by food. The cookie no longer becomes such desirable yet scary, worrisome and fearful food. Take your power back over cookies.
The restriction and deprivation stops. The guilt and shame goes away. The fear is removed. You feel in control and the cookie becomes just another delicious cookie.
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Contact the NEDA Helpline (1-800-931-2237) for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder. Helpline volunteers are trained to help you find the support and information you need. Reach out today!
You can always leave a message for the Helpline if it is not currently available, and they will return your call or message promptly.If you are in a crisis and need help immediately, text “NEDA” to 741741 to be connected with a trained volunteer at Crisis Text Line. Crisis Text Line provides free, 24/7 support via text message to individuals who are struggling with mental health, including eating disorders, and are experiencing crisis situations.
The first two months of colder months are always really hard for me. I find it incredibly challenging to navigate through all the emotions of races being so far away and it being colder (and more dreary) outside. While I consider myself a very motivated, get-it-done type of person, I struggle in the early part of the winter. I find myself questioning why I workout, why I do triathlons and making excuses as to why I can't workout.
But then I prove it to myself that I can workout. And it actually feels good and I have a productive training session.
Despite the many confusing and unhelpful conversations that often go through my head before a workout, I manage the strength to start a workout. Sometimes it's easy to get started and sometimes it's really, really hard. I never have this problem when it's warm but December/January are always challenging months for me.
I've developed a mantra to help get me out the door (or to start an indoor training session) and it is pretty simple. I just think to myself "Prove it."
For every excuse that I can come up with not to workout, I try to prove to myself that it's a valid excuse. Too sore, too cold, too windy, too rainy, too tired, too busy, too stressed, too late, too early....despite all these excuses why I feel I can't train, I always seem to have a good workout. Getting started is always the hardest part.
If you struggle to summon the willpower to workout, here are a few tips that may help you get started. While tips may be of help, it's important to always put energy into your lifestyle habits for lack of sleep, unhealthy nutrition and poor time management skills will not make it easier for you to start (or finish) a workout. No about of willpower can make you workout if you are underfed, undernourished, stressed and sleep deprived.
Your mind is tired, not your body. You may feel like you don't have the energy to exercise but there's a good chance that your mind is exhausted. With so much time learning, speaking or working on the computer, there's a good chance that your body has not been worked like your mind. Instead of crashing on the couch and watching TV or staring at your smart phone, give your mind a rest and challenge your body to some exercise.
Don't be hard on yourself - Setting high expectations or putting a lot of pressure on yourself can lead to a pass-or-fail mindset. Be kind and passionate with yourself. There will be days when you just don't have the energy to stick to your training plan or exercise routine and that is ok. Instead of mentally beating yourself up, release expectations and just go with the flow. There are so many different ways to move your body - you don't have always follow your exercise plan perfectly. And sometimes it's perfectly OK to take a morning, evening or complete day off from exercise.
Focus on the end result - Whenever I prove to myself that I had the energy to workout even though I thought that I didn't, I make a mental note. This helps for the next time I find myself in a similar situation - I remember the end result. When you have trouble motivating yourself to work out, think about the happiness, joy, accomplishment, freedom, rush of endorphins, creativity and inspiration that you experience after you finish the workout. Sometimes it's not about the workout itself but knowing that you took time to take care of yourself.
Prove it to yourself - Instead of thinking about all the reasons why you can't workout, think about the one reason why you can. Put on your workout clothes, spend a few minutes warming up and then make the next step - get moving. The only way that you can prove to yourself that you can do it is if you try. The more often you take this approach, the more often you'll wonder how you accomplished so many workouts throughout the week.
Last week on my blog I posted my last race recap for 2021 - my experience at the Xterra 21K Trail Running World Championship in Maui. As I begin to reflect on a very successful year of racing, I can't believe that I will no longer be racing in the 35-39 age group. Next year I will enter a new decade of my life.
(Fun fact: I qualified for the Ironman World Championship by winning the 18-24 age group at IMFL '06, which was my very first Ironman).
Accepting that your body will change with age, there's no reason to let your body image hold you back. Stop holding on to what was, used to be or should have been and start living a life of what is, what can and will be.
Appearance is not the basis of self-worth. Comparison to an idealized image is harmful for your mental and physical health.
As you gain wisdom and experience, you deserve to feel good about your body and about your abilities.
If you are new to this blog, welcome! If you are a frequent reader, thank you for your continued passion for all things nutrition, health and wellness. It's crazy to think that I have been blogging since 2007!
Over the past few years, I have had the opportunity to write three fitness/nutrition-related books. Each book was a labor of love. Words are powerful and it can be difficult to get the right ones on paper to appeal to a mass audience. Writing a book can be a fulfilling and rewarding experience but it isn't without challenges.
Essential Sports Nutrition was my very first book. When a publishing company reached out to me to write this book, a long-time dream had been fulfilled. I put so much time, effort, brain power and research into this book as I wanted it to be perfect. I was then asked to write The 365-Day Running Journal. While this book was not as scientifically in-depth as my first book, the creative process required me to think differently when creating the content in this journal. Athlete to Triathlete was a challenge to write. With so many different opinions, thoughts and practices on triathlon training, nutrition and racing, I found myself putting in more time and energy into this book than I had originally planned. But like the other two books, it was worth it when the book finally went to print.
I realize this is a shameless plug to promote my own books for holiday gift giving but as a reader of this newsletter, there's a good chance that you (or someone in your life) could benefit from one (or all) of these books.
Essential Sports Nutrition Order HERE. Sports nutrition is a vital element for reaching peak physical performance. To maximize workouts and athletic ability, Essential Sports Nutrition offers the most up-to-date nutritional guidance along with delicious recipes to make eating right for an active lifestyle, easy. Essential Sports Nutrition is a user-friendly reference on fueling to meet your fullest potential.
Essential Sports Nutrition teaches you how to nourish your body for energy with:
A nutritional overview that includes new research on sources of nutrition and components of an ideal diet.
Nutrient timing that teaches you what and when to eat before, during, and immediately after exercise for the best results.
24 recipes for before exercise or competition, during and after exercise, plus recipes for rest days.
Whether you’re aiming for faster time, longer distance, or just to have more fun, this journal supports your journey as a runner. The 365-Day Running Journal lets you log your runs so you can follow your progress week-to-week.
The modern design and compact size makes it easy to write down location, time, weather, and distance for each run. Stay motivated with a list of your goals, races, and personal records. For casual joggers or ultrarunners alike, this running journal reminds you that it’s not always a race―but simply about doing what you love.
The 365-Day Running Journal includes:
Flexible dates―It’s no problem if you need to skip a week―the dates are left blank, so you can log at your own pace.
Going strong―Get a pick-me-up with 13 monthly essays on motivation, body image, running form, and more.
Practical tips―Weekly tips and fun facts help you improve your running skills and take care of your body.
Athlete to Triathlete Order HERE. Maybe you love to run, swam competitively in high school, or enjoy riding your bike. Perhaps you’re looking for a fun, new athletic challenge? Whatever the case is, you’re in the right place. Athlete to Triathlete delivers the ultimate triathlon training plan for Sprint and Olympic races to help you gain the fitness and confidence to complete your first race―and enjoy doing it.
Transition from a single to a multisport athlete with advice on everything from injury prevention and mental fitness to pro tips for mastering each sport. The up-to-date information and expert guidance make your training journey and race day experience safe, fun, and memorable.
This triathlon training book includes:
Triathlon 101―All the triathlon-specific information you need to know, including helpful features like gear checklists, transition tips, and race day rules.
Training beyond the basics―The chapters provide simple-to-understand details on training fundamentals, stretching exercises, and advice tailored to runners, cyclists, and swimmers.
12-week training plans―Follow a detailed, day-by-day training plan for either a Sprint or Olympic distance race.
================================ Also, for a delicious Chia Energy Ball recipe, be sure to check out our latest newsletter HERE.
Before we left for Maui on the 29th, I found myself feeling nervous and excited for my third-ever trail run. In the days leading up to the event, I ran on some of the course and experienced several extreme weather changes (from sun to heavy rainfall). Seeing how exhausting it was to jog/walk/hike on the course when it was in great conditions, my worries of the unknown started to build as the trail got wetter and muddier.
The transition from road to trail racing has been a humbling experience for me. I find that I am good at it but not great. My endurance and resiliency has allowed me to experience some success within my age group at my last three events (Oak Mountain Alabama, Ogden Utah and recently in Maui) but I still have a lot of weaknesses when it comes to my skills and abilities. For example, I lose a lot in the downhill sections of trail running.
But what I lose in my lack of skills and experience I gain in my love a new challenge.... even when my heart is beating out of my chest and my legs are burning with lactic acid.
Considering that my first trail run was in early May, I’ve had to quickly learn how to shift my mindset and expectations. Trail running requires so much focus, strength, resiliency, endurance and suffering….and a fair bit of “hiking." My pace and overall time mean little to me compared to how far I ran, the elevation gained and what I learned (and had to overcome) to get to the finish line.
Although I’m still new to this sport and learning as I go, I find that my body really does well running over rocks, roots, in mud, climbing up and down steep hills and jumping over obstacles. The uneven footing, quick reactions, undulating terrain and changing direction keeps me totally present and works well for my high cadence running style. Over the past few years, trying to improve my running speed/pace has become difficult as my risk for injury increases as I intentionally try to run harder on flat pavement. However, I've learned that I can get a similar (if not better) training response by running on hills and off-road. My heart rate goes up, I feel the lactic acid burning in my legs and I get the benefits of pounding, but in a different way than trying to force a faster propulsion on the track or flat roads. While hilly and off-road running doesn't always transfer to faster paces, it does help me build great resiliency, endurance and stamina - which really helps with long-distance running (especially off the bike). Plus, when I am not injured, I am more consistent with running which means I have more opportunities to improve my fitness - and running is more fun when I am not injured.
Although I still enjoy and do road running (for triathlon), I am really happy that I found trail running this year (all thanks to Karel and his last minute idea to do an Xterra event).
Two and One Day Out
On Thursday (two days out from the event), we had the most enjoyable 4.5 hour boat tour with Magic Mergman (I would highly recommend them for a boat tour!). We swam with sea turtles, snorkeled with lots of colorful fish and even saw a Whale tail in the distance. It was such a relaxing day filled with a lot of swimming in the ocean. When we arrived back to our condo, it was nearing 4pm. We used this day as an active recovery day so no structured exercise.
Plus we were both a bit sore from our training on Wednesday as that was more of a 'recon' day to see the course (Karel and I swam in the morning, he mountain biked and I ran mid day and then Karel ran in the evening). On Thursday evening I ordered pizza from Dollie's Pub and Cafe (Margherita pizza) - it was delicious. I always have pizza two nights out from a long distance event - it always hits the right spot in my belly. I went to bed early (as usual) and was asleep by 8:30pm. It's so easy to get to bed early when we are in Hawaii!
On Friday (one day out), I went for a swim in the ocean with Karel. The conditions were not bad, even though there was talk that the swim would be cancelled due to increasing energy/wave height over the next 48 hours. Once we finished a "loop" of the swim course (no buoys, we just guesstimated with our watches) Karel went to the swim course tips meeting in the Ritz hotel and I went out for another loop. I ended up meeting a new friend (Amanda), who is a great swimmer and new to Xterra. We had a lot of fun swimming together and even took some time to check out the coral reef to look at some fishes. The water is clear but not as clear as in Kona by the pier.
After swimming two loops of the course, I joined Karel and our friend Ross in the Ritz hot tub to loosen out my legs. I decided not to run on Friday and instead, used my swim as my pre-race warmup. If I had my bike with me, I probably would have rode as well but wasn't planning to run. Instead, I did a session of ECFIT mobility in the afternoon and enjoyed a nice plate of pasta in the condo while Karel attended the Xterra triathlon athlete welcome banquet with Ross. Karel was stocked to see that there were over 20 athletes racing the triathlon. He was happy to sit with them, speak Czech and meet some new friends. At this point (Friday evening) it was confirmed that the swim was cancelled for Sunday.
I went to bed early but had a little trouble falling asleep and staying asleep. I could feel my nerves as I counted down the hours until it was time to officially get up at 7am.
Race morning Although there is a lot to love with Xterra, the later start times are amazing. My event didn't start until 9:30am! I started my morning with my typical pre-workout/race snack of a cinnamon raisin bagel w/ peanut butter and jam and banana slices. I ate this around 7:45am and followed it up with a 20-minute ECFIT mobility session. I made sure to do at least 20 minutes of mobility every day during our trip to keep my body healthy on race week - especially after the looooong travel to an island in the middle of Pacific ocean. I also had a cup of coffee and glass of water.
After my mobility session I did a run around our condo complex (~10 minutes) and then put on the rest of my gear (Naked Hydration band + 2 x 10 ounce Nathan hard flasks, each filled with 1 scoop Orange Skratch). I also brought with me a sleeve of Clif ginger chews and a gel just in case. I had Karel's mountain bike gloves (he had two pairs) to use for holding on to trees or if I feel on the trail. I decided no visor/hat but had my Roka sunglasses (with specific lenses for shaded conditions in the woods) and ON CloudUltra trail shoes.
I jogged a few minutes to the race venue while Karel rode his mountain bike. It was very kind of Karel to spend his entire morning out cheering for me while he was also needing to prepare (and rest) for his event on Sunday. I realized that I arrived to the venue with plenty of time to spare so we went up to our friend's room (Ross) and hung out there until a little after 9am. I did a few more stretches and warming up before lining up to the start on the grass field around 9:20am.
Although it rained much of the morning on Friday, it had dried up so I wasn't as nervous as I was before (when Karel rode on Tuesday it was super wet, slippery and muddy).
Quick Stats
12.8 miles 2:04 total time 2316 feet elevation gain 2nd age group (35-39) 11th overall female
I didn't wear a heart rate monitor but I could feel my heart beating in my chest from the first few steps of the run. I had studied the course (and ran on half of it) so I knew what was coming. The first 3 miles or so were mostly uphill with a few short downhill segments (which I found impossible to recover in). My breathing was heavy and my legs were burning. We started up hill on the grass, which turned into pavement before heading off road, then back on the road, through a tunnel and then on to the trail. The trail was clearly marked for us which was a good thing because it would have been really confusing as it felt like we were running in a jungle. There were a few pavement segments but nothing that would last more than a minute or two. The conditions were not super muddy but there were a few muddy spots where I had to be careful with my footing. I took my gloves off a few times and put them back on just to feel a bit more safe with the steep downhills.
I did my first "hike" (aka power walk) for about 3 minutes up a steep hill. There were times when I was by myself and times when I was with other runners. It was tempting to walk when others were walking but it was also encouraging to run when others were walking. Everyone was really supportive and cheering each other on. I liked when I had people around me as I could watch their footing to know where to run, especially on the downhills.
Although the next 4.3 miles were net downhill, there were still some punchy segments. And as if a 16-18% grade wasn't hard enough, the slippery mud and roots made it even tougher. Whereas in Ogden, Utah I could not wait for all the suffering to be over with, I was really enjoying myself and just focusing on one mile at a time.
I had been practicing drinking from my flasks while running on the trail (this makes drinking while running on the pavement super easy now!) and I felt I did a good job drinking from my flasks within each mile. I kinda just listened to my body and drank when I felt like it was smart/safe to do so on the trail (primarily on the downhills). I also grabbed cold water from each aid station for sipping and cooling.
Although I didn't have any low moments, I could feel like my legs were getting really tired. Sometimes they felt numb from all the pounding, climbing and downhill running. I didn't have any falls and only a few times I stepped in an awkward way but never hurt myself. The biggest struggle was side stitches which I seem to get when I trail run. I think a combo of my breathing pattern (and breathing heavy), run cadence and my rib cage often moving in a different direction than my pelvis as I try to keep myself upright, causes the side stiches. There were times when I needed to adjust my effort/breathing but the terrain wouldn't let me so it was interesting to try to figure out how to stay focused and still listen to my body.
Karel was a ninja on the course - he was everywhere. It was so great to see him and to hear his cheers. The magic moment of the race was when I heard my watch ding at a mile split and I thought I was at mile 7. I looked at my watch and I was at mile 9 - winning! Because the course wasn't marked with mile markers (just arrows) I only used my watch for reference to know what mile I was at.
Nearing the end of the run, I passed a girl on an uphill who had passed me earlier on a downhill section. After around 9 miles, I felt my endurance was really kicking in as I was passing more people on the course (mostly guys). The girl I passed was really great at running downhill and I just couldn't keep up with her. She passed me back soon after the duck pond on another downhill section. Nearing the last big climb, we had a fun section where we went around and over trees. Aside from this section, there wasn't a lot of technical aspects of this run but a lot of very steep and twisty up and downhills.
After making my way to the pavement (this run course went through an old golf course so that is why there were several paved paths between the trails) I approached the very last climb which was on pavement. It was at least 18% grade. I walked for 3.5 minutes (.3 miles) of this final climb as everything was hurting. But I was power walking and still passing other people who were walking. I then saw two girls ahead of me - one of the girls was the one that passed me on the downhill and she was out of sight until this final climb. And then another girl that must have passed me near the beginning as I never saw her during the run. There were also a few guys as well. Karel saw me as I started the climb and gave me one last big cheer before he went to the finish.
Once I got almost to the top of this nasty climb, I was committed to start running and to not look back. Oh did it hurt and I didn't want to start running but I knew this was my last chance to pass a few girls before the rocky downhill to the finish. For two minutes (.28 miles) I ran and it was so uncomfortable. I passed the girls and I just went for it. I didn't look back and couldn't really look back as I was making sure not to fall on the rocky trail as I ran as fast as I could to the beach. For the next 1/2 mile, I ran as hard as I could. I stumbled over the dry rocky creek and on to the beach. I took a look behind me and I could see one of the girls I passed on the hills in the distance and I tried to sprint of the sand. It was so hard and I felt like I couldn't find any firm sand by the water but I gave all I could.
Karel was near the finish and cheered me in to the finish line. As soon as I reached the finish line my legs started shaking and I could hardly stand. It felt so good to fall to the ground as my legs were completely empty. Karel couldn't believe that I passed so many people in the closing miles but he was also confident in my endurance from so many years of long distance training and racing.
I couldn't believe that I was 2nd in my age group and 11th overall female. There were a lot of very fast trail runners and it was inspiring to see the fitness and skills of these elite athletes.
After the event I hobbled my way back to the condo, cleaned up and went back to the race venue for the awards ceremony. Karel relaxed while I spent a little time relaxing at the beach and enjoying the crashing waves at the ocean. Since we had confirmation that the swim was cancelled as a big storm was coming so Karel was mentally preparing himself for a challenging duathlon on Sunday.
Although I didn't feel too sore on Saturday afternoon, my hamstrings, quads and calves were so sore on Sunday and Monday. Wow - trail running is hard....and so much fun!
The weather has been interesting this week. Our first morning in Maui gave us light rain. As the rain continued to fall, the trails got muddy and slippery. Even though Karel changed out his tires prior to the trip (in anticipation for muddy conditions), it only took one ride for Karel to feel that he needed even better tires suited for even muddier conditions. The trails were so slippery and his tires were covered in mud it was as if he was ice skating on his bike. Thankfully he only had one fall and didn't injure himself.
I decided to stick to the road for my shake out run and just walked a few sections of the end of the course (trail). It was slippery and I didn't have my trail shoes on so I was extra careful.
On Wednesday, Karel purchased new tires from the expo and installed them himself in our condo. Even though the course was dry on Wednesday, there is a big rain storm coming this weekend (starting tomorrow) so he is happy with his new setup - even though the conditions will make the course extra challenging and his tires will still get super muddy.
On Wednesday morning we went for an ocean swim and around mid day, while Karel and our friend Ross (from Greenville, SC) were biking the course, I went out for a trail run. I ran on Karel's triathlon run course (~6 miles of the 6.5 mile course) which is also part of my 21K run course. The course was clearly marked with red run signs.
Within the first 1/2 mile, my heart was beating rapidly and my legs were burning. For the next few miles, I felt like I was constantly climbing and climbing and climbing. Even when there was a downhill, he never lasted long enough to recover. To not fully exhaust/damage my legs and to minimize the risk for a fall/injury/niggle, I walked (aka hiked) more than I ran - especially on the more technical sections. Even though the course was "dry" my shoes were still covered in mud and I could feel them getting heavier and heavier as the mud was accumulating under my shoes (I stopped a few times to wipe the mud off with sticks).
As I marveled in the beauty of this course - a bit Jurassic park like - I could not help but think how challenging, exhausting and difficult this 21K trail run will be. The course map shows just under 2000 feet of elevation that we will experience over all types of terrain. And from what I experienced during my recon run, the hills are super steep and relentless. Even though there was beauty all around me while running, I couldn't help but feel the scream in my legs and my heart beating out of my chest. And while it's warm here, it's not overly hot - just hot enough to remind me that I am on an island.
While I'm excited and grateful for this trail run experience, I am also very nervous as it's going to be an incredible test of mental strength, resiliency, endurance, strength, stamina and focus.
Karel is excited for his adventure and wants the most epic race experience possible. With the predicted weather forecast and difficulty of the course, I think he's in for a very memorable Xterra World Championship event.
Here are some pics from the past few days, exercising in Maui.
After seven trips to the big island of Kona for the Ironman World Championship (5x racing, 2x spectating Karel), I now have the incredible opportunity to travel to Maui. This experience is actually another unexpected opportunity that came out of the pandemic.
In the winter of 2021, Karel was really getting into gravel biking. With so many new off-road adventures around our area, he also found himself riding his mountain bike a lot more frequently than in years past. After hearing about Xterra Oak Mountain from Eric Lagerstrom on his TTL (That Triathlon Life) YouTube channel, Karel decided to participate in his first off-road triathlon - where he placed 1st AG (45-49) and 5th overall amateur. He had so much fun and he was itching for more off-road adventures.
Next came the USA Championship in Snowbasin, Utah in late September (a week after we participated in the IM 70.3 World Championship event in St. George) and now, here we are in Maui for Karel to participate in the Xterra World Championship. Although the participant list is smaller than in years past due to COVID (and the event is being held several weeks later than normal), Karel is really 'stoked' to have this first-time opportunity to participate in the 25th anniversary of this legendary race. Although a trip to Maui is serving as an amazing opportunity for us to escape the colder temps in late November/early December, I'll also be participating in the Xterra World Championship, but in the 21K Trail Run. I race on Saturday and Karel races on Sunday. This will be a true race-cation for us both!
Travel Day..... Because Xterra didn't get the green light for holding the event in Maui, Hawaii until a few weeks ago, I waited to book our flights until we knew 100% that the race would happen. Earlier this summer, I had booked our Airbnb and reserved a rental car knowing that I could cancel both of those without being charged. Our flight options were not the best as the flights were either expensive, the seat options were slim or the route options were not ideal. However, after comparing lots of different options, I was able to book a reasonably priced United flight from Charlotte to Denver and then Denver to Maui. We decided to leave for the airport super early on Monday morning to avoid any type of Thanksgiving traffic.
We left for the airport at 4:15am and arrived to the Charlotte airport around 5:45am. I reserved our parking online which is something that I have never done before. As I was looking up a map for the airport to get familiar with the parking layout, I came across a link for pre-paid parking. For an incredible deal, I was able to reserve 9 days of parking at the hourly parking garage right across from the terminal - no long-term parking shuttle needed! Even though it would cost ~$40 more than long-term parking, that extra cost was worth it as it meant we didn't have to worry about waiting for the shuttle and having to lug our suitcases and Karel's bike case around. Since we were traveling the day after the Thanksgiving holiday weekend, I wanted to minimize any extra possible stressors (or delays) that we could encounter.
Since we arrived a little over 2 hours before our scheduled flight to Denver, there was no line for checking in our luggage with United. Karel packed his bike case to be 50 lbs so there was no charge for the bike and no charge for our luggage (2 bags each) since we were flying premium cabin (2 free bags each). I've become rather creative with booking our travel so I always weigh all the costs, pros and cons and possible issues to try to ensure a smooth traveling experience for our race-cations. So far, all went smoothly.
The line for security was somewhat long but we weren't rushed so there were no issues there. We finally boarded our plane around 8am and we were off to Denver. For our ~4 hour flight to Denver, I watched a few shows on my iPad with the free United entertainment app and took a few short naps. Karel purchased Wifi so he could work on Training Peaks.
When we arrived in Denver, we had a little less than 90 minutes before our next flight. At this point we were a bit hungry so we purchased a delicious early lunch at Garbanzo Fresh Mediterranean. OMG it was so good, Karel and I could not stop yumming.
We finally boarded our long flight to Maui (~7 hr flight) and waited another 30+ minutes before leaving the runway. We were lucky to get front row seats in the Premium section (just behind First Class) which meant lots of leg room and space to move around. Karel gets extra cranky during long flights (especially when they are really peopley so he was much more relaxed with our two seats at the front of our section. We even had leg rests and two hot meals!
I watched a few movies and took a few short naps. Although the flight was long, it was nice knowing that it was our final flight before arriving to Maui. The plane was packed and it had a very different vibe compared to our Kona travel for the Ironman World Championship. There's something about sharing a plane with so many triathletes as you can feel all the excited, nervous energy. But nonetheless, we were excited for our first trip to Maui.
After we landed, we entered the airport (which was covered, not like the outdoor airport in Kona) and couldn't wait to smell the salty flowery air. But first was a 40+ minute wait to show proof of our Hawaii Safe Travel QR code to show proof that we were vaccinated so that we didn't have to do a 10-day quarantine. The line was very long and slow so this was the biggest delay of our trip. But we finally made it through the line and on our way to get our luggage. Next came the short shuttle to pick up our rental car from Budget and finally, a little after 5pm we were finally on the road in Maui to make the ~1 hour drive to our Airbnb.
The sights and smells were familiar yet different. It's hard to not compare Maui to Kona and to feel like so much is so different. But the more I think about it, the allure of Kona is more about the history of the Ironman World Championship and the beauty, mystery and variety of the elements on the Ironman World Championship course. Maui is not Kona but there is still a lot to be in awe about on this island.
As we were driving to our Airbnb, we made a quick stop at a beach parking lot to snap a few pics as the sun was setting. We then made a quick stop at the Safeway grocery store (groceries are very expensive here as usual and there is only one Walmart on the island which is by the airport) before arriving at our Airbnb. Because it was very dark when we arrived (~6:30pm) we could only hear the waves crashing in the distance. We were really tired but mustered up a bit of energy for a light meal (Karel made himself a deli meat sandwich and I had yogurt, fruit and granola) before we hitting the bed around 8:30pm.
It was a long day of travel but it felt so good to finally lay down and get some good sleep.
As usual, we were up around 3am tossing and turning and eventually Karel got up around 5am and I got up around 5:45am. We started our morning with a cup of coffee (of course, Karel brings his travel espresso machine on every trip whereas I enjoy Nescafe Gold Instant coffee) before spending the next two hours catching up on emails and a bit of work.
Even though we woke up to rain, we instantly felt that good island energy.
We would love for you to join our Trimarni family!
We are all from different backgrounds and from different parts of the world. The Trimarni community is the place where we all connect so that we share this incredible triathlon journey together. Trimarni is a place where everybody is somebody.
As a Trimarni team member, you can ask questions anytime (on any topic!), watch (or re-watch) weekly LIVE educational videos, get your race results highlighted and feel inspired with our weekly team newsletter and become a member of our private Trimarni Coaching Facebook page - a helpful, supportive resource for motivation and education. You also receive discount codes to all Trimarni affiliates like Roka, Boyd cycling wheels, Run In, Live Momentous and Athlete Blood Test.
As a Trimarni team member, you will receive an extensive amount of information on the areas that we feel will help optimize your fitness, performance and health. Within our team Google Drive Folder, you will be able to access countless educational handouts, videos and documents on the following topics (not limited to):
Sport nutrition (ex. race week/day nutrition, recovery nutrition, fueling/hydration).
Guest speakers (experts and professionals in the field of endurance sports).
Mental skills.
Open Water Swimming tips.
Racing (ex. travel tips, post-race, taper).
Gear and equipment.
Swim/bike/run skills and mobility/strength.
….. and so much more!
And, as a Trimarni team member, you can look forward to connecting with your teammates at events, camps and races. All Trimarni team members receive priority registration and discounts to our group camps, immediate access to our team kit, a discount to select Trimarni services such as nutrition consults, training plans and bike fitting and the opportunity to attend our pre-race pizza party and course talk before team races (2022 races are IM 70.3 Chattanooga, IM 70.3 Blue Ridge and Ironman Lake Placid).
With so much information available on topics like race day nutrition, bike equipment, triathlon gear, course tips, long distance triathlon training and race day execution, this membership will help you get the most out of your triathlon journey while ensuring a safe, fun and productive upcoming triathlon season. We have years of experience to help you maximize your training while keeping your body in good health. Most of all, we have an incredible community of athletes to call your teammates.
Thanksgiving. An American Holiday traditionally spent with family, friends and loved ones.
For the outsider, Thanksgiving is seen as a day of sharing a meal together and togetherness.
Thanksgiving is a special holiday in that it is celebrated by ~98% of Americans. It doesn't matter what religion, gender, culture, skin color, financial situation or political views - anyone can enjoy this day of national observance.
But Thanksgiving Day is gone all too soon. This is why we should make every day Thanksgiving.
Celebrate life - Look for ways to celebrate every day.
Enjoy nature - Get outside and notice the miracles and beauty around you.
Show appreciation - Let others know how much you appreciate them.
Be friendly - Get to know people who help make your life what it is.
Be grateful - Recognize what's right, not what's wrong. Create a conscious habit to be thankful.
Share abundance - From material things to food and expertise, if you have enough, share it with others.
Take nothing for granted - Take time to pause and appreciate all that you have, all you've worked for and all you've been given.
Bring people together - We are all interconnected. How can you help, how can you contribute?
Acts of kindness - Show compassion for others and find selfless ways to make someone smile.
Create memories - Collect good moments, no matter how small.
Whether you’re hungry or not, it can be difficult to say those three words when you are in a social setting. For this reason, it's very common for people to overeat at Thanksgiving, birthday parties, events and other social gatherings - especially in an effort to fit in or to make other people feel more comfortable.
Mindful eating is being aware of your body's hunger and satisfaction signals. It involves eating slowly, tasting your food, appreciating your meal and savoring each bite.
When you are alone, you may find it easy to be conscious of what you are putting into your body. But in a social setting, it's easy to get distracted by friends/family/entertainment. Additionally, if you are worried about hurting the feelings of another person or frequently put the needs of others in front of your own, you may give in to social pressures, causing you to eat beyond comfortable fullness.
To help you feel more comfortable eating at social gatherings, here are a few tips:
Don't go into the meal starving. Eat a small snack in the 30 minutes before you attend the event.
Eat slowly. Focus on your meal and eat foods that truly satisfy you.
Check in with yourself as you are eating. Listen to your satisfaction cues. If you are feeling satisfied and comfortable, that is a good sign to stop eating.
Give yourself permission to indulge responsibly. No restrictions or rules. Make a conscious and mindful decision to eat something that you love without guilt.
Don't plan your next diet. Restriction after overeating can lead to another overeating occasion. There's no need to diet after a larger-than-normal meal. Your body is smart and your appetite will regulate the next day.
Don't make it all about the food. Enjoy the company of other people. Create meaningful connections instead of stressing over food. Sharing a meal with others is supposed to be a fun - and not a stressful - experience.
Offer to bring a dish. You should still enjoy what others prepared but starting with your familiar dish you can assess what best compliments your recipe.
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A lot has been studied on the topic of weather and productivity. Interestingly, the results vary. But this shouldn't come as a surprise since human beings are different and react to various conditions differently.
For example, I find myself much more productive when the weather is rainy. When the weather is nice, all I want to do is play outside. If you are the same, a primary reason for the bad weather-productive connection is that you are less distracted, more focused and work more efficiently when the weather is bad. The idea of being outdoors is not very attractive so you may as well get stuff done inside.
However, for some people, a gloomy day can lead to a dreary mind. It's hard to get stuff done when you are feeling down.
Although most people would agree that weather that looks and feels good puts you into a good mood, and you are more likely to be productive when you are feeling good, you can't get much done in life if you plan your productivity around the weather.
Because bad weather can affect workout motivation, here are a few tips to help you get out of your warm cozy bed when it's dark and cold outside:
Quite the negative self-talk - All or nothing thinking, jumping to conclusions emotional reasoning and magnifying a situation can keep a negative voice in your head, making it difficult to get a workout started. Learning to catch your brain in the early parts of a distorted thought process can help you realize that your negative talk is unnatural, exaggerated and overdramatic.
Dress appropriately - There's no such thing as bad weather, just bad clothing, right? To make your workout more safe and enjoyable, invest in good quality rain and/or cold weather gear. This makes outdoor training much more comfortable. Even a new outfit can help with motivation when it comes to working out indoors.
Find an accountability partner - Meeting a friend for a workout gives you an incentive (and accountability) to show up. It's more difficult to cancel on a friend than it is to cancel on yourself. Plus, having a friend (or a group) keeps working out social and a little more enjoyable.
Do it for the energy boost - Always remind yourself of how good you feel when a workout is complete. Even a 20-minute walk is better than nothing. Exercise almost always makes your body feel good because of endorphins. Plus, exercise can help minimize stress. And nothing beats the winter blues like a rush of energy.
Set mini goals - Give yourself a monthly challenge to help you think in the short-term. Keep your mini goals realistic and achievable. It's easy to give up when your goals are too ambitious. Every month, evaluate where you are and what you have achieved and then add new challenges as you go. Celebrate each small goal met as each bit of progress adds up to something great.
Keep it fun - If you don't enjoy what you are doing, it'll be difficult to stay consistent. Consider a group exercise class or a ballroom or hip-hop dancing class. Maybe a softball league or a master swim group? If you don't like running, don't run. If you enjoy nature, discover the closest nature parks. Discover your talents and interests. Remember, exercise doesn't have to be boring and it should never be painful. You are more likely to stick with something if you are having fun.
Make it part of your daily routine - When you are tired, busy or stressed, it's easy to make excuses for why you can't workout. You don't have to physically go to the gym to move your body. Take the stairs, park far away from the grocery store, walk around the park on your lunch break or do yoga while watching TV at night. Even taking breaks during your work day to move or standing during a phone call can be a great mood booster
On Friday afternoon, I asked Karel what his plans were for training on Saturday. I mentioned to him that a small group was riding at 8:30 from the parking lot at North Greenville University (a popular meet-up place for cyclists, around 20 minutes away) but I really wanted to go gravel riding. Karel was excited for the off-road adventure so he planned a route that included a mix of grave and road. He wanted to show me some of the segments that he covered during the Belgium Waffle Ride.
We decided to leave from North Greenville University and it worked out great that we started our ride with a few of our friends that were riding on the road. The first ~60-minutes was mostly climbing as we headed toward the Watershed and the up the Hendersonville side. We accumulated around 1500 feet of elevation gain on the road, while chatting with those in the small group. The time went by fast and sometimes I forgot that I was on my gravel bike. That's the nice thing about having a gravel bike in that you can comfortably ride on the road in a similar position to a road bike but you have the option to head off road anytime. This makes for so many more riding options. Although the gearing and tire pressure/width is different than a road bike, Karel and I didn't feel held back on our gravel bikes.
Once we entered North Carolina, we parted from the group as they continued on with their ~75-mile ride. Karel had planned for us to do 80-ish miles and while I didn't have any expectations for this ride, I started to do some math and realized that this would be a very long ride. But the weather was absolutely perfect - sunny and in the upper 40's and we had plenty of hydration/fuel on board between our bottles, hydration backpack and snacks in our bento box. And the scenery was just so breathtaking as the colors of the leaves were so bright and beautiful.
For the next hour, we rode mostly on gravel in Dupont State Forest. We were surprised it wasn't more busy on the trails that Karel picked for our ride. The gravel was in great condition as it was packed and not loose. We accumulated ~1000 feet elevation gain over 12 miles off road.
We had a few miles on the road before we started climbing Jeter Mountain. This was my first time climbing here but Karel remembered it from the BWR. He had to tackle ~2.63 mile, ~900 feet elevation gain climb at the end of his grueling gravel ride. This time was a bit "easier" because his legs were fresher but the 18% grade near the top and the steep ongoing climbs were not easy on my legs. Karel has really gotten stronger on the bike thanks to all the efforts he has to do on the mountain bike to get over rocks/roots while climbing so I spent all of the climb by myself and Karel waited for me at the top. We then had a really fun descend (with a few more climbs/flat sections) for about 5 miles. Although we didn't have a viewpoint at the top of the climb, the scenery around us was incredible. We warmed up a lot with all the climbing but we had a bit of a chill going downhill. With my undershirt, long sleeve jersey and vest, along with toe covers and ear covers, I felt like I dressed really well as I never got too hot or too cold.
Although my legs were feeling pretty smashed by 45 miles (3:15 into our ride, averaging 13.4 mph and accumulating almost 4000 feet elevation gain by this point), I really enjoyed how Karel was taking me to places that I've never seen before, all thanks to being off-road. We are lucky that we have bike friendly roads so it was never difficult to get from one gravel section to the next as we shared the road with the cars (although most of the cars had mountain bikes on them so we knew we were in good company with like minded people).
The next 20 minutes had a mix of road and gravel before we started our last long gravel climb. By this point, my legs were so tired but I was committed to our adventure. Karel was riding strong so he just went ahead and turned around for me at the top of the climb. Our last gravel climb was 3.63 miles and took me 25 minutes (~8.5 mph, ~900 feet elevation gain). I had no idea where I was in relation to Dupont and Flat Rock (I figured I was somewhere in between) but it was really cool to be somewhere for the first time and to have no idea what was coming next.
When I finally got to the top of the climb, we were rewarded with a fun descend with a few switchbacks. Although I'm still a bit tentative on the gravel, I couldn't help but think that there was a time when I was scared of descending and now I can almost stay right behind Karel on technical descends. I know with time and practice, my skills off-road will improve. We had another few miles on the road before we made our long 6.3 mile descend down the Watershed. The road condition on that section is really bad so I felt like I could descend better on my gravel bike than on my road bike.
Nearing the end of our ride, we were glutton for punishment so we included the Callahan Mountain Climb to finish off our ride. I showed Karel a few new roads that I discovered with Alvi last weekend and then 75 miles, 5:15 hrs and ~7000 feet of elevation gain later, we were back at the car. And I was so relieved that my longest gravel ride was complete. My legs were toast and I was exhausted and satisfied.
As I was riding, I couldn't help but think how lucky we are to have such incredible routes to ride on. Off-road or on the road, we have endless options to motivate us to get outside, even when it's cold out. Whether it's road biking or gravel biking, I love being on my bike as it's a free and fun way to explore, adventure and to enjoy nature.
