'24 South Africa travel day(s) - and a visit to London

 

On Friday morning (2/9) I woke up with excitement and sadness about our upcoming 19 day trip to South Africa. Excited to travel and race on our mountain bikes at Xterra South Africa and PE Plett 4-stage mountain bike race but sad to leave Campy, our other senior Madison (cat, almost 16) and our 3 littles – Ella, Sylvi and Asher. Thankfully, Karel’s mom is staying at our house (we flew her in from Czech in early January) and she can keep everyone on their routine, they will be loved and they won’t be alone.

 

I started my morning by joining our masters swim group at Westside aquatic center from 7:20-8:45am. The group starts around 7am but I usually get in around 7:15-7:20. It was a spicy swim set with a lot of short intense sets, finishing with a little distance. I love swimming with others and we had a great group. I shared a lane with our athlete Yannick who is making a great comeback after breaking his collarbone in November from a bike crash. Karel swam 2000 yards at Furman and followed it up with an intense 1-hour SYSTM bike workout on the trainer.

We packed up the car, overloaded the furries with kisses and hugs and made our 3 hour drive to the Atlanta international airport around 11:15am.

I booked our travel in October. There was a lot to book with this trip so I will save that for another blog. But our flight was ATL to Heathrow (London) on Delta and then London to Cape Town on Virgin. I booked a flight to Cape Town that gave us a 11 hour layover in Heathrow so that we could explore the city as we have never been there before (well, never outside the airport).

We have a pretty good routine when we travel from ATL. We park in hourly parking ~4 hours before our flight departs. International flights usually board an hour before take-off. Arriving this early means we don’t have to wait very long to check in as there is rarely anyone in front of us in line – this time there were 2 people. We checked in our suitcases and bikes, dropped off our bikes at oversized luggage (which is by security) and then went back to our car to drive to off site parking.

I ask Park n’ Fly to book off site parking ~3 miles away. I book online in advance to save money. I was able to find a deal for $9/day and I got 3 days free as a “loyalty” member. After we parked, we boarded the free shuttle to the domestic terminal (since there are no shuttles from off site parking to international). We then go through TSA pre-check and board the plane train to our terminal. For this trip we were in Terminal E.

It was around 3:30pm when we arrive to our terminal so we had ~2 hours to spend in the Delta Sky Club lounge to work before our first flight. We also ate some food as we were really hungry. Our flight was delayed by an hour so we had 3 hours in the lounge – which allowed us to get a lot of work done. We left the lounge around 6:20pm and waited another 20 minutes at our gate before they announced that they were almost ready to board after waiting for something on the plane to be fixed. We finally boarded the main cabin and we were off to London around 7:30pm.

We were both really tired so we watched a movie (I watched Wonder – super cute), ate dinner and then tried to sleep for the rest of the flight (~5 hours). We slept on and off. I pre-ordered the vegetarian – dairy meal (as I always do online when I purchase the flight tickets) and the meal was really good. I’ve had this dish before but I really enjoy it. It was a curry dish w/ tofu, bulgur salad and fruit. There was also a piece of pita bread and a roll (I didn’t eat the roll, I was full).

We woke up to a light breakfast around 90 min before landing. It was ok. I didn’t finish my sandwich as I wasn’t too hungry. It was a veggie and cheese sandwich. I wish it had egg on it for more protein but I snacked on a protein bar later on.

After we arrived in Heathrow, we went through customs (which was really quick) and then left the baggage area. We didn’t need to collect our bags/bikes as they were going to our final destination (Cape Town). It felt really weird leaving the airport with only our carry on backpacks.

We went to Left Baggage after exiting the baggage area and checked our carry on bags for 15 pounds each. This way we could explore London and not have to carry our bags.

We figured out how to use the underground system and booked two tickets on the Heathrow Express – a 15 minute ride to Paddington station in London (round trip was 70 pounds). We lucked out that our friend Honza was in London for an INFINIT nutrition work trip and he is really familiar with London so he was our tour guide. I had also reached out to a past athlete of mine who lives in London and a current athlete of mine who used to live in London for suggestions. Once we arrived in Paddington we took the underground to Piccadilly Circus station.

I had a list of what I wanted to see and we tried to check off all we could in 4 hours:

Trafalgar square
Downing street
Buckingham palace
Westminster Abbey
Hyde park corner – didn’t get to
Piccadilly circus
Leicester square
Covent garden – didn’t get to
Tower Bridge
London Eye
Big Ben

The weather was cool and it was on and off drizzling but thankfully we were able to see a lot.

Although we were really sleepy, it was nice to walk around before our long flight to Cape Town.

We ate lunch at Sabar – a vegetarian/vegan Indian Restaurant. It was delicious. 

We took the Central Line back to Paddington. It was really easy to access the underground as all you do is use a credit card for wireless payment and scan before and after riding the underground. We took a taxi to see the Tower Bridge as that was a few miles away from everything else that we saw. 

I had a hard time keeping my eyes open on the train ride back to the terminal. We picked up our carry on bags at Left Luggage and then walked to departures. I received an email when checking in for our flight on Thursday about reserving a time slot for security so I reserved 3:45pm (with a buffer of 15 min before and after). We ended up arriving around 3:45pm so it worked out perfect. I suppose this would save time during really busy times of the year. We didn’t have to wait very long and I don’t think the regular security was that busy.

After going through security, we went to the Club Aspire lounge (with our priority pass membership) and had a light snack and worked a little before boarding our 11-hour Virgin Atlantic Flight (premium economy) to Cape Town.

After experiencing Virgin Atlantic Upper Class last September in route to Italy for XTRI Icon, I fell in love with the airline experience. As part of the award ticket (credit card points) that I booked to Cape Town, we sat in premium for 11 hours from London to Cape Town. The seats were large and comfy, the recline and foot rest was great, the food and service was amazing and the movie selection was great. I finally watched Barbie (which I loved!) and I also watched No Hard Feelings (which was funny). Karel likes to watch more serious movies – he watched Oppenheimer, which he said was really impactful.

Karel slept on and off throughout the flight. His back and leg were bothering him which made it hard for him to sleep. I was able to get some good sleep throughout the flight.

We arrived in Cape Town around 7:30am which was a bit strange to arrive so early in the morning for an international flight. We went through customs (which took about 20 minutes) and then got our luggage. We were happy to see that our bikes and luggage were there after the 11 hour layover in London (we were a bit worried about the long layover). We walked across the street to the rental car and picked up our SUV from Sixt. I booked online from one of our credit card portals and while I got a great deal, I think I’ll avoid using Sixt in the future as we have used them twice and the SUVs that we have received have been really small with little trunk space. We were able to fit in all our stuff but it was a tight squeeze.

Karel did well with driving on the left side of the road (and right side of the vehicle) and we made our way 35-minutes to our Airbnb in Gordon’s Bay. 

We arrived to our Airbnb around 10:30am on Sunday. It was nice to be back at the same place where we stayed last year. After unloading the car, we walked to the SPAR grocery store a few blocks away and got a few things from store. After eating a light lunch, it was nearing noon local time and we couldn't fight it any longer. We took a nap. And I slept for 5 hours! 

After waking up around 5pm, I did some mobility and went outside for a short 3 mile run around Gordon's Bay. It felt so good to run in a sports bra and feel the warm dry air. The beach was packed. It was around 80 degrees in the evening. Karel met me at the beach and he did a shake out swim in the ocean for 20 minutes. The water was a little cool but he got used to it. 

After eating dinner around 8pm and Skyping with Karel's mom at our house, we went to bed around 9:30pm and went to sleep. Although our place doesn't have AC, we stayed cool with fans. I was surprised I slept so well after a 5 hour nap but I guess I needed it. I woke up around 6am on Monday. 

After 2 days and 44 hours of travel, little sleep over two nights, 4 hours in London and 19 hours of flying, we can officially start our race-cation. 

Is breakfast the most important meal of the day?

The Importance of Breakfast

Where are my breakfast lovers at? 🙋‍♂️🙋🏽‍♀️🙋🏼 As the name suggests, breakfast (or the first meal after you wake in the morning) breaks the fasting period that occurred throughout the night.  Despite the many benefits of starting your day with a nutritious meal, I've heard many convincing reasons for skipping breakfast:  Not feeling hungry Not having time Wanting more sleep  Can't tolerate food first thing in the morning Desire to lose weight The rest of the family skips breakfast  Having nothing to prepare Poor appetite  Having nothing to eat  Having no one to prepare breakfast There's been a considerable amount of research to try to answer the question "Is breakfast the most important meal of the day?" and while the results are mixed, there are many noticeable benefits for starting your day with a meal.  Eating regular meals and snacks - starting with breakfast - allows for more opportunities throughout the day to provide your body the nutrients and energy it needs to optimally function. You are also giving your brain a boost. For better productivity, concentration and focus, it's important to feed your body and brain when you wake up in the morning. Because the brain uses glycogen (stored carbohydrates) when you sleep, trying to thrive throughout the morning can be difficult when blood sugar is dropping.  For better satiety and more stable energy throughout the morning, it's important to combine a bit of fat and protein with carbohydrates. For example, instead of having a bowl of cereal (primarily carbs with a little protein), have yogurt topped with nuts, granola and fruit for a well-balanced meal to keep you satisfied throughout the morning.  Low energy, sugary cravings, moodiness, cognitive impairment, sleepiness and overeating, alongside lightheadedness, dizziness and poor concentration may occur the body doesn't receive the energy it needs in the early morning hours of the day. Plus, you are more likely to snack or graze throughout the day when you fall short on your morning calorie needs.  Breakfast does not have to be a fancy meal. Your food options can be made quickly and consumed on the go. And for anyone who has yet to appreciate traditional breakfast foods like oatmeal or eggs, you'll be happy to hear that breakfast can be whatever you want it to be.  To create a well-balanced breakfast, aim for the following range of macronutrients: Carbohydrates (~50 - 80g) Fat (~15 - 20g) Protein (~20 - 30g) If you lack creative breakfast ideas, here are a few suggestions: Pita or wrap stuffed with scrambled eggs, veggies, leafy greens, salsa, guacamole and cheese. Serve with orange slices. French toast w/ yogurt, nuts and fruit. Burrito/wrap with beef, tofu or eggs, lettuce, tomato, onion, mushroom, guacamole, salsa, cheese and a dollop of sour cream. Naan breakfast pizza Oatmeal w/ nuts/seeds and berries and a glass of milk or yogurt. Apple with spoonful of nut butter on a slice of toast. Served with yogurt or cottage cheese. Waffles topped with fruit, cottage cheese and seeds.  Rice w/ lean meat (or Boca vegetarian crumbles) and veggies topped with cheese.  French bread, pita or wrap w/ marinara sauce + cheese and your choice of protein on top. Cottage cheese or yogurt with fruit, goji berries, cacao nibs, nuts and granola. Grilled tempeh + wrap/pita or bread + slice of cheese, lettuce. Fruit on the side. Yogurt topped with granola, honey, nuts, seeds and fruit. Lettuce wraps filled with lean protein, veggies, cheese and avocado. Served with a side of rice/whole grains. Smoothie made with protein powder, fruit, milk and spinach/kale. Served with bread or waffle and a spoonful of nut butter on top. Homemade muffin with butter on top and hardboiled eggs on the side. Bagel with egg, cheese, lettuce and veggies. Pita bread with hummus, veggies, lettuce and egg or lean meat. Served with fruit.

And if you need help deciding what to meal prep, Joey has 5 delicious and easy breakfast recipes that you can choose from. Check them out HERE!

How to boost your iron intake

With races approaching and training volume/intensity increasing, now is a great time to get your blood tested.

I recommend comprehensive testing at the start of the year and routine blood testing on specific markers (ex. iron panel) every 3-6 months throughout your training cycle. Recognizing individual trends can help you better understand the role of your diet, training and lifestyle choices on your health.

Iron deficiency anemia can be prevented and it's also very treatable. However, most athletes are not diagnosed until health and performance are severely compromised. At this point, it can take several months for the body to return to optimal health.

Routine blood testing from companies like Athlete Blood Test can help you understand what's happening inside your body so that you can train and perform at your full capacity.

While it's never too late to get tested, do yourself a big favor and don't wait until you are sick, injured, burnout, exhausted or struggling with low energy levels to determine if you are dealing with a nutrient deficiency.

Paris Mountain Climb Junior Challenge

Stats: 
Route
72.6 miles
4:07 ride time

6234 feet elevation gain 
17.6 miles average speed 
Paris mountain climb: 13:15 (2.2 miles, 9.9mph,1580 elevation gain)

Sunday was an exciting group ride. Not only was it the final ride of the 2-month Greenville Winter Bike League but it was also the 2nd annual Junior Challenge. At the end of the 72 mile ride, junior riders (up to 18 years old) would battle it up the 2.2 mile Paris Mountain climb to win a prize. There was a payout of $1650, a Woodward GFB3 Single Speed bike (for the male and female junior winner) and a custom made trophy made from a piece of Paris Mountain (made by AJ). The ride was supposed to be on Saturday but it got rained out. Typically, Rocket Revolution have their group ride on Sunday but the GVL WBL ride was moved to Sunday. We have so many amazing cycling groups in our area. So many rides to choose from! 

I started the morning with an easy 2 mile run. I timed it perfectly so that I would be back at my place around 9:40am, quickly change and then get on my bike by 9:50am to make it to the start of the 10am ride at Trailblazer. As I was leaving the garage with my bike, I looked down and realized my bike didn't have a chain on it! Karel was waxing and cleaning our bikes over the weekend and he forgot to put on my chain. Karel was out running so I gave him a call and he walked me through what to get and bring to him. I put my bike on my car rack, got in my car (all dressed in my cycling gear), drove a mile down the road and Karel quickly put on my chain. I made it to the trailblazer parking lot at 10:05am....just as the large group was leaving. I didn't get upset but rather, the endorphins kicked in and after I parked, I took my bike off the rack and started riding hard to try to catch the group. 

Thankfully, the group got stopped at two lights around the Traveler's Rest area so within 2 miles, I was in the group. Whew. Talk about a warm-up! I quickly realized I forgot my gloves at home but thankfully I got myself warm in the warm-up. It was in the 50's and very windy but I dressed well with a base layer, bibs and arm warmers. 

The group was big. I'm guessing around 60+ riders. I've been joining the GVL WBL weekend ride for the past 3 or 4 years and my bike handling skills and overall group riding fitness has improved a lot. I really enjoy this group because there's no big egos and the overall pace is controlled. There are also some "fun" sections where we can race for prizes or points. In this ride there were two "sprint" zones of 3-4 miles. The sections were rolling/hilly but the road was very quiet. I was thinking throughout the entire ride, I don't think we were passed more than 3 times by a car for 72 miles! 

I kinda participated in the first sprint zone toward the end but in the 2nd one, Carley, Debbie, Emily and me had some fun as we turned off Hwy 11 for our sprint zone and Debbie and I pushed each other for the next 3-4 miles. It was tough work but it was fun to be pushed by such a strong and accomplished cyclist like Debbie. Carley and I love to chat as we are riding so it didn't take too long for us to get back into our conversational mode in the group. 

We had a few bathroom stops along the route and a store stop in Landrum at the CVS around mile 31. The next 30+ miles were super windy. It was hard to find the right wheel to stay on depending on where the wind was coming from. 

As we were riding, I couldn't help but think how my confidence on the bike has improved over the years. I was riding on a route that I didn't know too well, with many riders that I didn't know and I was happy, comfortable and confident. I think back to just a few years ago and this situation would have been super scary for me. I really enjoy our cycling community because everyone is very supportive. Everyone loves to be on the bike! Carley and I were talking about how cool it was that there was a handful of 14-17 year olds out on their bikes for 4+ hours!

Surprisingly I felt really good the entire ride. We had done a similiar route to this one a few weeks back and I felt so exhausted and I couldn't wait for it to be over. For this ride, despite having an intense 15-mile long run on Sat and running 2 miles before the ride, I was feeling really good. 

I had two bottles on my bike - each with ~250 calories (one with Flow and one with Gu Roctane) and then I brought two baggies of INFINIT (I only used 1 of them at the refuel stop). I also nibbled on a PB Clif Bar throughout the ride. Prior to my run I had my normal long workout snack of 2 waffles + PB + syrup + granola + yogurt. Before the ride I had 2 powerbar chews. During my run I had a flask of C30 Never Second and a flask of water but I only took a few sips of the flasks. 

As we were getting closer to Paris mountain, I was getting excited to test myself. My PR is ~12:28 (solo) and I wanted to try to get under 13 minutes. I love a challenge and I never want to count myself out. As uncomfortable as it can be to fail, I always want to try. There was only one junior female and 2 other open women. 

Karel did a long run in the morning (~18 miles, up and over and back on Paris Mountain) and then joined us on his bike for the climb up paris mountain. Karel and Carley rode up with those who were not participating in the challenge and I joined Emily and Laura (the junior) for the climb. It would have been nice to be tucked in in a group as it was windy and I knew my legs were tired but it was also fun to be pushed by Laura. She was very strong and after a few minutes she rode away from me. My legs were tired and I could feel them trying to lock up but I managed to work through and finish in 13:15 - Just over my goal of breaking 13 minutes. I won the overall female prize ($30) and a really special trophy that is now one of my favorite all time trophys. 

Me and Carley 

After a chilly descend down Paris, I went back to house, got my run gear on and ran three miles to Trailblazer park to pick up my car. 

It was a great day on two wheels and a great reminder why I love our amazing cycling community. 

Winter Workout Motivation

We moved to Greenville, SC from Jacksonville, FL in May 2014. A few months later, we experienced our first "real" winter in ten years. I quickly realized that I do not like running or biking outside when it's cold and I needed to invest in a more seasonable wardrobe by purchasing winter workout gear. By no means is our winter weather extreme, but it's always a bit of a struggle to go from my favorite season (summer = hot and humid) to colder temperatures. For many years, I tolerated the winter by training indoors. I've put in a lot of treadmill and treadmill miles from December until March. However, year after year, I realized how much the winter weather was affecting my mental health. But I recognized that it wasn't just the cold weather that was giving me the blues but it was the lack of being outside.  Over the past few years, I've made a conscious effort to run and bike outside throughout the winter. I have an ever-growing wardrobe of winter workout clothing, I have a group of friends who hold me accountable to riding outside and my go-to running routes give me something to look forward to. Sometimes I'm tempted to stay indoors when I check the weather forecast but I know I will always feel better once I get myself started.  If you struggle with workout motivation in the cold winter months, here are some strategies that I use to get myself outside on a cold winter day.  Warm up - To get myself into a workout mindset, I always start with an ECFIT mobility or strength session. Not only does this help loosen my muscles but it also helps to raise my body temperature so that I don't feel as cold when I get outside. Making time for 5-15 minutes of warming up can make a big difference when it comes to setting yourself up for a good workout. Join a group workout - I absolutely love attending the local Friday masters swim session because I look forward to seeing my friends and swimming with others. Thanks to the Supra cycling team, I know that every Saturday at 10am for 8 weeks from December until the end of January, I can ride with 30-50+ cyclists thanks to the Greenville Winter Bike League. Find a group or class that gets you excited and get a friend to hold you accountable. If you enjoy learning, training and changing up the training environment, conside one of our four group training camps this year.  Invest in proper workout gear - I never knew how to properly dress for biking in cold weather until I went for my first cold weather ride in Greenville. I quickly realized how important layers were to keeping warm but not overheating. It's been a bit of trial and error to know what clothing works for certain workouts and weather conditions but having a variety of options to choose from can make a bad weather day feel somewhat pleasant. Even if you workout indoors, having the right gear matters when it comes to feeling comfortable and confident when you are moving and using your body.  Be creative - I know that some type of exercise is better than no exercise so I try to be creative with my winter workouts. Recently I've been running outside after I swim because I have found it very difficult to get outside for a run in the early evening. This past weekend I split my long run into a warm-up on the road around Furman and then a main set in the Furman trail system. It was nice to be in the woods, sheltered from the 20-degree temps and strong winds. If you don't have the ability to get outside, make it a goal to get 10,000 steps (which is around 5 miles!) for the day.  Seek adventure - No matter how I feel when I start the workout, I always feel better after the workout is complete. When the weather is really bad, I feel like I conquered an adventure. Even if I am only running a few miles in the evening, I see it as an adventure. I get excited to put on my headlamp, reflective vest and other gear to stay visable and I let my light guide the way. I love turning workouts into an adventure by going somewhere new or different. With this adventure mindset, I don't worry about having to perform a certain way or hit certain metrics like paces or watts but rather, I know that I will need an explorative mindset and mental toughness to finish what I started.  Remind yourself that exercise is needed all year long. It doesn't matter where or how you workout but daily movement is important for your mental and physical health.

Austin Texas Girls Trip

 

I feel grateful that every athlete I coach becomes a friend. Even more special is the friendships that are created among our Trimarni athletes and team members. We have seen close friendships develop from an initial meeting at a Trimarni training camp, on our private team Facebook page or at a team race. It makes me incredibly happy to know that triathlon is more than a sport. It's been a driving force to long-lasting relationships of like-minded individuals. 

In September 2023, Justine reached out to me, Natalie, Danielle and Stephanie via a group text that she would be visiting her parents in New Mexico in January 2024. Justine has been living in Spain with her husband and two young kids for the past 5+ years as her husband Eric is in the military. They are about to move to England so this was a great time for us to all get together. Southwest was having a sale on plane tickets so we all booked our flights for our first reunion since 2018. Since then, Justine has had two kids, Natalie has had to kids and we have all experienced a lot in life, sport and career. 

Justine and Natalie arranged everything and we met up in Austin, Texas (a few hours from where Natalie lives). Natalie picked us up from the airport, Justine booked the Airbnb. 

Here are a few throwback pics....

Danielle attending our first training camp in Clermont, Fl in 2014. We've been coaching Dee for 10 years!

Natalie, Justine and me in Klagenfurt for Ironman Austria. 

Celebrating Stephanie's finish at 2018 IMWI.

When a group of triathletes get together, there's going to be some working out so this was more of a train-cation than a relaxing vacation. Triathlon brought us together and it's keeping us together. 

Justine put together an itinerary from January 5th-7th and asked me to come up with workouts. 

Friday

• Shake out run – 30-45 minute easy conversational run. 
• OWS - ~10-30 minutes

Saturday

• 3000+ yard pool swim:

WU:

500 choice

PS: (1000)

4 x 75 as (25 kick or scull, 50 swim)

50 backstroke

4 x 75 (50 drill, 25 swim)

50 backstroke

4 x 75 (EZ/Mod/Hard by 25)

MS: (1500-1800)

3x

12 x 25 (3 fast, 1 EZ) on :40

200-300 smooth/steady (choice toys)

CD:

Choice

• Track workout – 6+ miles

2 mile warm-up w/ walks/stops/stretches

MS: (3 miles)

3x

200 strong but controlled (straight)

200 EZ recovery (turn)

200 strong but controlled (straight)

200 EZ recovery (turn)

200 strong but controlled (straight)

200 EZ recovery (turn)

200 strong but controlled (straight)

200 EZ recovery (turn)

2 min rest

Repeat 2 more times

CD:

Choice

• OWS - ~10-30 minutes

Sunday

• 90-minute run

WU: 20 minutes (10 min out/10 min back)

PS: 10 minutes out and back as (30 sec ON/1.5 min OFF – ON is strong but

controlled)

MS:

Option 1 (48 minutes): 8 x (5 min tempo into 1 min EZ reset)

Option 2 (49 minutes): 7x (3 min EZ, 2 min steady, 1 min strong, 1 min EZ reset)

CD:

Choice

• 4000+ yard swim

WU: (1000)

5 x 200 choice (or 1000 mix it up)

PS: (1000)

8 x 50 (Odd: 10 strokes fast, then EZ. Even: 25 backstroke, 25 swim)

200 kick w/ fins

8 x 25 (Odd: Fast. Even: EZ)

200 kick w/ fins

MS: (1600)

Option 1: 16 x 100 (optional buoy) w/ 15 sec rest (as 3 steady/1 EZ)

Option 2: 400 (optional buoy) w/ 20 sec rest (as 100 strong/300 steady)

CD: (400)

8 x 50 choice

We had to make a few modifications to our schedule but more on that later. 

After arriving to our Airbnb (which was a few miles from downtown), Stephanie and I took Natalies car and got a few groceries (mostly breakfast foods) at HEB. After Justine and Danielle arrived, we spent some time getting caught up and went to Barton Springs Pool. 

We started out with an easy coversational jog (15 minutes out and back) on an off-road trail. We then changed into our swim gear.

I've heard about this "pool" before and I was really excited to swim in it. It was a little chilly (69 degrees) so I opted to wear my wetsuit. It was a strange experience to feel like I was in open water but it felt like I was in a pool. We swam several out and back (~200 yard) segments for ~20 minutes. 

After we changed, we went back to the Airbnb to get ready for dinner. We drove near Congress Street and walked up and down the street, checking out all the nice shops. There were so many students, people, restaurants - the energy was high. 

Natalie made us a reservation for 7pm at June's All Day. It was a little chilly outside (in the 50s) but it was less noisy outside the restaurant so we sat outside under a heater. We shared the Lemon Ricotta as a starter, which was delicious. The menu lacked in vegetarian options but the couscous w/ vegetable kabob was so good. I also shared some frenchfries from the girls who got burgers and those were delicious. 

On Saturday, we "slept in" until ~7am, ate our breakfast and around 9am, we drove to the Austin High School Track. It's been several years since I ran on the track but it was a great opportunity for us to all run "together" but still do our own workout. The weather was perfect for our run and outside the track, there were so many people out running, biking and walking. I ended up with 6.38 miles 50 minutes and had a really good workout. It was so much fun running with my friends and cheering each other on throughout the set. 

After the track workout we went back to the Airbnb to clean up and Natalie got us tacos for lunch from Taco Deli. They were delicious. I really enjoyed my vegetarian/vegan tacos and the chips with guac was delish. 

Early in the afternoon, we went for a swim at Deep Eddy's. This is the oldest swimming pool in Texas. Although there were lane lines, it had a look of being "open water." I was hoping the water would be warmer than Barton Springs so I wouldn't have to wear my wetsuit but the pool was in the low 70s (not heated). I braved the cold water and swam without the wetsuit but we modified the swim since we didn't want to get too cold. I loved that the pool was 33.5 yards as it felt like it was 25 yards but with the extra 8 yards, every lap we were getting "bonus" yardage. We finished with 3000 yards in 45 minutes and I couldn't wait to get out. Although I was managing the cold temperature, I completely froze when I got out. I was shivering and shaking and it took a good 20 minutes for me to warmup. Lesson learned - wear the wetsuit. 

After the swim we went to the Austin Tri Cyclist store - founded in 1995! I got Karel a shirt. 

The afternoon was spent doing arts and crafts. Natalie bought us yarn to make chunky blankets. We watched a YouTube video on how to do it (not this video, but this is a good example) and then Justine, Natalie and I got to work making our blankets for the next few hours. 

Stephanie and Dee customized their tote bags. 

We then went to Hopdoddy Burger Bar for a meal and it was so good. I got the El Bandito (black bean and corn patty) and turned it into a salad (greens on the bottom topped with the burger and toppings. We all shared french fries with our burgers. 

On Sunday morning we drove downtown to run on the Lady Bird Run trail. There were so many people out running, walking and playing with their dogs. It felt like a race with so many people out on the paths. I absolutely loved this run path. It was a nice mix of bridge overlooking the water and downtown and hardpacked trail. It made for a great run. We warmed up and then did our main set. The weather was perfect for running. I got in 10.1 miles in 1:23 with a really solid main set. 

After the run we went to Lifetime Fitness for a swim. Natalie surprised us with what was going to be a warm outdoor pool and hot tub based on the website pictures but sadly, the pool was not warm (it was outside) and there wasn't a hot tub. We made the most of it and Stephanie and I got in another 45 minute swim and 3250 yards. 

We warmed up in the shower and changed in the locker room and went to Congress Street again to have lunch at Home Slice Pizza. We were all super hungry and shared the free bread rolls to start, then the gorganzola salad and then two pizzas (margherita and the spinach vegetable pizza). It was all so good. I loved the atmosphere of the restaurant. 

Austin was a really cool town. I loved the people, vibe, restaurants (sooo many), cool shops and active lifestyle. It's not a place that I would move to but I hope to go back and visit again (and swim in the pools when the water is a little warmer). 

We shared one last evening together and then we all made our way back to our homes on Monday morning. 

As I reflect back on this memorable, fun, workout, food and laugh-filled weekend, there was no body shaming or diet talk. It was a weekend of support, enthusiasm, celebration and joy. I feel this is important to share because you should always have a tribe of people around you who support you and lift you up. I admire these ladies so much. 

Justine has traveled the world and with her as your friend, you will have your biggest cheerleader. 
Natalie has a law degree and is the Vice President-Chief Compliance & Privacy Officer at UT Southwestern Medical Center and despite her busy schedule she makes time for others, her family and exercise on a daily basis. 
Stephanie is an incredible open water swimmer and her love for the water is contagious. 
Danielle is an engineer in a male dominated industry and she loves off-road racing. 

The support for one another to succeed is incredible and I am so lucky to have such awesome female friends. 

5 tips for doing your first Ironman

 

I made a lot of mistakes in my early years of Ironman training and racing. I was a stubborn and naive 24-year old who was obsessed with the sport of triathlon.

Fast forward 18 years, 19 Ironmans and 2 XTRI events, I have a lot more experience, knowledge and wisdom to pass along to other athletes. 

In my first year of endurance racing in 2006, I completed the Boston Marathon, Disney half ironman and IMFL within 8 months. Despite having the most success at IMFL by winning the 18-24 age group by an hour, I wish I would have focused more on shorter distances instead of directing all my energy to the Ironman distance. I should have hired a coach to guide me on the best path for my body and development.

If completing an Ironman is on your bucket list, I was recently interviewed by Business Insider and shared my best tips for those who are interested in conquering the 140.6 mile distance.

You can read the full article HERE.

Campy update

The past year has been challenging. The past few months have been emotionally draining. Campy is 16 and 3 months old and he is living with canine cognitive dysfunction (CCD) - or dog alzheimers. 

In September of 2021, Campy had an infected tooth which needed to be removed. He has always had issues with his teeth (requiring a lot of deep cleainings) and as a result, many teeth have been removed over the years. We knew we were taking some chances with him being anaethesized at his older age but I trust his vet and he had a successful teeth cleaning (and several teeth removed). 

The next year, in October 2022, we noticed that he wasn't acting normally. He wasn't hearing as well and he started to exhibit some strange behaviors. He would often stop and freeze in one spot (similar to the beginning of a seizure). 

Campy suffered from seizures in the summer of 2015 after we had someone spray our lawns for weeds. That was the last time we ever had anything on our lawn. Campy has been on phenobarbital twice a day ever since.

Throughout 2022-2023, Campy started to pee indoors, without knowing it. He would be walking and peeing or would stop and pee as if he was outside. He started to become more anxious and barky throughout the day. 

A year went by and in 2023, at the age of 15, Campy started to show more signs of aging. His eyes were getting cloudy, he lost most of his hearing and he was urinating a lot. This required us to invest in diapers for dogs - which he doesn't mind. I mean, who wants to go outside in the cold to pee??

Campy started drinking excessively and I worried about his kidneys. He was also coughing every now and then. His legs were becoming more wobbly. It just seemed like one thing after another and I kept taking him to the vet. Our wonderful vet at Poinsett Animal Hospital did some blood work and other tests and all looked ok. Overall, Campy is in good health. Even at his latest checkup two weeks ago, his body is strong. His bones, muscles and organs are healthy. But his brain is not. 

Over the past year, Campy checks all the boxes for CDD. His symptoms got progressively worse (or more noticeable) over the summer and fall and right now we are in a "stable" place with his condition.

He gets lost in familiar places and he gets stuck in corners and around furniture.

He's much more clingy and wants to be held a lot. I assume a lot of this is due to his cataracts and not having much vision (only a little in his right eye). 

He sleeps a lot (as he should in his retirement years) but sometimes he gets his nights and days confused and he is more "awake" during the evening.

He pees a lot inside. Even after we take him outside, he comes back in and will pee. He will also pool inside. He requires a lot of diaper changes and a lot of rushing him outside anytime he gets up from a nap. 

Campy stopped playing with his squeeky plush toys around two years ago. He will pace around the house, often walking in circles.

He is very wobbly at times and will slip on the floor or will fall or trip over his own feet. Some of this may be due to his age and that his joints get stiff. 

He will bark at nothing (often the wall or a piece of furniture) and he prefers being hand fed. 

Campy doesn't love car rides like he used to. He typically falls fast asleep as soon as the car starts moving.

He can't climb stairs or jump and will often stumble on any uneven pavement. 



Seeing our spunky, energetic, happy boy lose his spark for life and to see him struggle has been emotionally challenging. 

However, the good days still outweigh the bad. 

Campy still recognizes us. He still gives us kisses. He wants to be held and he enjoys our company. We bought a sling to carry him when we are in the kitchen or when we need our hands free as this is the place where Campy becomes very needy. 



Campy still enjoys his walks. Although he can't walk as far or as long as they used to be, he really enjoys being outside. Campy has a few furry friends in our neighborhood and we love seeing his little grey tail wag when he greets his friends. This tells us that he is still enjoying life. 

Campy loves to eat. And he gets to eat whatever he wants. He has become very picky with food so we have learned to only buy a few cans of his current favorite before he decides that he hates it and wants something different. His favorite wet food topping is parmesean cheese.

Campy is still sleeping through the night. Sadly, he is no longer sleeping in our bed upstairs but he sleeps downstairs on one of his 4 dog beds - each of which is lined with a comfy fluffy blanket. Sometimes he misses all the beds and ends up on the carpet. 

Sometimes one bed isn't enough and Campy manages to find a little of several beds. 

Sometimes Campy will end up between beds or sometimes even on a cat. Thankfully, all of our cats have been extremely patient with Campy. Even when he walks one of them while they sleep.

 

Ella is so happy that Campy is finally letting her sleep with him. I don't think he knows that she is there but rather just a warm fluffy blanket by him.

They also don't mind all the food that falls out of Campy's mouth when he tries to eat by himself. 

Life lately with Campy requires a lot of work. We give him Senilife in the morning and a calming chew in the evening. There's a lot of diaper changes, a lot of holding him, a lot of washing sweaters (from a diaper that has been overflowed throughout the night), a lot of helping him get unstuck and help him through the house when he is confused. We need to keep the house the same way all the time so he doesn't get confused and he can find his beds and bowls. I'm always analyzing the house to make sure Campy can't get himself hurt when we are gone. Eventually we may need to confin him into a smaller place in the house so he doesn't get stuck when we are not around but for right now he is doing OK.  I suppose it's similar to life with a newborn. Campy requires a lot of patience but it's our honor to take care of him in his final stage of life. 

Although Karel and I feel great sadness for what Campy is going through, the hardest part is the anticipatory grief that comes with his chapter of life. We haven't lost Campy but we feel so much sadness and loss preparing for our hardest good-bye. 

These heavy emotions are challenging.

Every evening before I go to bed, I flood Campy's face with kisses. Every morning when I wake up, I feel a tightness in my chest that he may not be alive. And when I see his little tummy moving up and down on one of his beds, I feel relief. Starting a workout is hard because it means I have to be away from Campy. I find it easier to workout when I know Karel is at home. The only thing I want to do when I workout is be home with Campy but I also know that the temporary distraction of exercise is a time when I feel a sense of numbness to the situation that we are experiencing. Traveling is hard. I stress, worry and feel anxious. Campy (and the cats) are always looked after with the best care when we travl as we always hire someone to stay at our house so that Campy can keep his normal routine. I take so many pictures of Campy. I shower him with love. Sometimes I carry him for his entire walk just so that he can feel the warm sun on his face and not have to use any of his precious energy. 

Karel and I have leaned on each other a lot over the past few months. It's hard. Really really hard. Campy has been with us for our entire marriage and we have gone through so much together. 

I know life will be hard without Campy so I am trying to make the most of every day right now while I have him in my life. 

2024 Trimarni team kit - last chance to order

                                     

The time has come. 

Show your Trimarni and sponsor support by wearing a team kit item in training and on race day. The store includes a variety of items from arm and leg warmers (NEW!), run tops and cycling jerseys and bibs to triathon shorts and one piece kits. When ordering your race day items, don't forget to purchase items for training as well. The long sleeve cycling jersey is perfect for cool race mornings and the tank or tee are great for training and for sporting post race (and on the podium).


Although we have kept our 2024 kit design similar to 2023, we are excited to announce that we have two new sponsors for the 2024 team. In addition to our long time sponsors Run In and Salem Anethesia, we would like to send a warm welcome (and thank you) to Foster Victor and Encore Technology Group.

Thanks to the genorous donations from Salem, Foster Victor and Encore, as well as team discounts and support from Run In, we are able to....

• Keep our camp, nutrition and coaching fees affordable to foster inclusivity.
• Provide low-cost or complimentary services to younger athletes, athletes who are financially struggling and rising professional triathletes.
• Keep our camp experiences professional, safe and enriching by supporting local businesses and helping cover expenses like rental fees, SAG support, nutrition and insurance coverage.
• Encourage community by supporting our Trimarni team pre-race pizza parties at team events.
• Support animal shelters and rescues with a yearly donation.
• Help athletes (and families) recover from a sport-related accident or health issue by donating to a fundraiser or allowing the athlete to take a break from coaching due to life circumstances.

The store is set up seperately ‘CYCLING’ & ‘TRI’. You will see the Men and Women styles (pink is only in female sizing due to low demand for male sizing in the pink kits).The store is open to the public so feel free to pass along the team store link to your friends, family and training partners. Anyone can purchase a Trimarni kit item to sport in training and/or on event day.

If you have any questions about any of the items, please send us an email.The store will close on January 22nd. This is a one-time custom order to ensure the lowest prices possible so please don't miss your opportunity to make a purchase.

To access the Trimarni Castelli store page:
1) Click on this link to access the Trimarni 24.1 store.

Or cut and paste this link in your browser.
http://teamorder.serviziocorse.com/index.aspx?pc=DD2C0201-6F26-4D97-AF18-C9A016B06D30

2) Create a new account on the bottom of the page or use your previous login information. This grants you access to the team page. If the store says closed, you are seeing the previous store page. Sign out and log back in to resolve the issue.

3) Start shopping.

The store will only remain open until January 22nd 2024.
This is your only chance to place an order.

Once the store is closed, please allow up to 8 weeks for production and shipping. Thanks for your support! 

2024 Trimarni camps - registration open

We are extremely passionate about our training camps. We enjoy planning every detail of our camp itineraries so you can make the most out of your entire camp experience.  Since our very first group training camp in Clermont, Florida in March 2014, our focus has remained the same. Our mission is to provide you with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better athlete. When you participate in a Trimarni camp, you will learn new skills and training techniques (and break some old bad habits) to ensure that you can train effectively in your home environment, after your time at camp has concluded. As you travel to a beautiful training location, surrounded by like-minded triathletes, you will leave your stressful and busy life behind you. We want to take care of everything for you so that all you have to do is book your travel. Your camp investment will give you the unique opportunity to train in a group format, while gifting yourself great sleep. You will eat well, fuel smart and receive a lot of motivation and inspiration from your fellow campers. 2024 TRIMARNI CAMPS Our Early Season triathlon camp in April caters to all fitness abilities.  This camp is designed to help you improve your swim, bike, run skills as you prepare for your first race of the season. This camp will help you build confidence to help you become a more well-rounded triathlete. As with all our camps, this early season camp will have a heavy emphasis on swimming technique and cycling, specifically skills and terrain management. To meet the criteria for this camp, you should have enough endurance to ride your bike for at least 2 hours on rolling terrain, you can train for at least 3 hours a day (total) for the duration of your camp (two or three workouts a day) and should arrive to camp with at least 6 months of consistent training (and fitness) to get the most out of this camp. Your health is important to us, thus the criteria. We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps to meet your individual needs. Please reach out and we can discuss some options for you. Our Long Distance triathlon camp in July is designed for athletes who are preparing for an endurance or ultra endurance triathlon and desire to gain bike confidence, fitness and skills. Expect to do a lot of cycling. To meet the criteria for this camp, we ask that you arrive to this camp with great fitness and endurance to absorb an intentional overload of training (the majority of the volume will come from cycling). You should feel comfortable riding in a group, biking for at least 4 hours on hilly terrain and be able to train for 4+ hours a day. Your health and safety is important to us as we stretch your comfort zone, discover your strengths, improve your skills and help you prepare for your upcoming event. We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps for to meet your individual needs. Please reach out and we can discuss some options for you. And for 2024...we are offering a gravel skills camp in March AND an off-road triathlon skills camp in April.  The goals of the Gravel and Off Road Triathlon camps are to help you safely and confidently ride off-road by teaching you correct bike handling skills and how to correctly navigate the rugged road under your tires. Our off-road skills camps are open to all fitness levels, however we do ask that you have enough endurance and fitness to comfortably ride for 3 hours. We held a small gravel camp last year and it was well received. The camps are designed to help you work on your off-road climbing, descending, body position, cornering, body position and bike handling skills. To ensure that you can apply your skills to real-world situations, we are combining the gravel camp with the Southeast Gravel Grinder and we are combining the off-road triathlon camp with the Whitewater off-road triathlon. Within each camp, we will take you to specific features of the coures to help you work on your bike handling skills so that you can leave camp with improved confidence, skills and safety while riding your bike on different types of terrain. You will also learn about tire choice, optimal tire pressure and how to care for your gravel and mountain bike. Both camps will include optional run workouts.  To learn more about our camps and to register, click HERE.

Representation matters - body image and sport

These are pictures from 2021 Ironman 70.3 Chattanooga.
These pictures were taken on the same day, of the same body. 
I share these pictures side by side as it's a reminder how the media and advertising has brainwashed athletes to believe that there is an ideal body type for sport. And without good self-esteem, body love and confidence, it becomes normal to be ashamed, embarrassed and disgusted by the body on the left. As a result, your body becomes something that you need to "fix" often through overexercising and undereating. 

I came across this IG post from Katie Moon and it got me thinking about representation. 

How many times have you been proud of your athletic performance but ashamed of how your body looked? As a result, you didn't share the picture of yourself performing. Or, perhaps blamed a poor athletic performance on your body. Or, your awesome athletic performance was dismissed because you didn't look like an athlete. 

When it comes to women in sport, having relatable role models is extremely important. Seeing is believing. 

Many 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.

And now it's getting even worse with AI. For example, take Aitana Lopez. She has 264K followers on Instagram, earns over $10,000 a month and she's not real. Yes, you read that correctly. She was created by a computer. She is not a real human. 

This sad truth only confirms that our society is hyper-focused on appearance. We continue to hear (and see) the same message that smaller is faster, happier, healthier, better, and more successful. Instead of empowering athletes to become the best versions of themselves by showcasing a variety of body types and shapes, athletes are constantly in pursuit of a specific body image due to the bombardment of images showing a unrealistic body standard. Trying to achieve this unrealistic "ideal" image only increases the risk for restrictive eating, dieting, underfueling, disordered eating, overexercising or an eating disorder. 

Representation is very important. Seeing someone who you can relate to is everything.

When we see a variety of athlete body sizes, shapes and colors, this helps to create positive images and messages as to what it means to be an athlete. It's very difficult for a self-conscious athlete who does not have an "ideal" body to believe in her/his/their abilities when there is no one to relate to. The same goes for minority groups.

Athletes come in all types of sizes and shapes. The wonderful thing about sport is that there does not have to be specific acceptable body type. Sport provides an opportunity to celebrate individuality. Let's stop the irrational thinking that there has to be a "typical" body type for every sport. 

Because representation matters, here are some ways that you can be part of the change: 

• Don't edit your pictures. Share the real version of yourself. 
• Stop the negative body talk.
• Show that there is more to sport than an image.
• 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.
• Thank your body daily. 

Hill running to get faster

 

When runners and triathletes think "hill repeats" they generally assume that the workout is designed for building strength. 

Although training on hills can significantly improve strength and power, there are a few other (not so) hidden benefits. 

Of those benefits, an improvement in speed and economy and reduced risk for injury are some of my favorite reasons why I like to head to the hills (and off the track) for "speed" work. When I want to stress my cardio system (elevate heart rate) while also improving muscular endurance, it's much safer and effective to do hill repeaters. 

After a few weeks of priming my system with 10-12 minute 1-minute building efforts (thanks Grace A for the awesome workout idea) on gently rolling terrain, I was excited for more specific hill work. Yesterday my morning run workout was: 

WU:
~30 min EZ (gently rolling hills)

MS: 
6 x 2 min controlled strong uphill efforts w/ EZ jog down (~2:30) + 20 sec rest

Post set:
EZ home (more hills)
Total: 1:14 (9 miles)

The hill was ~4% grade and 0.3 miles. I had a start and finish point so that I didn't have to look at my watch, except for the 20 sec reset at the bottom. 

When running uphill, the body has to recruit a lot more muscle fibers than running on the flat. Because the incline requires you to work harder with each step forward, every workout can translate to a more powerful running stride when you take your workouts to flat ground or rolling hills. When you run on flat surfaces, specifically speedwork on the track, running biomechanics are extremely important. This is why track athletes spend almost more time warming up compared to their actual workout. To drive you forward at a fast pace with an elevated heart rate on flat surfaces, your legs need to turn over faster and there is a change in the muscle fiber tiring and biomechanics. There are so many factors that can increase the risk of injury on flats. But when running uphill, the propulsion forward is much safer for the body as you are less likely to overstride. And since you are not running as fast, athletes may find it safer to increase heart rate than on the flats. This isn't to say that there isn't a risk for injury when running hills (especially the eccentric action of running downhill) so like any run training plan, proper warming up and progression is key. 

Thank You - 18 years of taking risks

The Trimarni coaching and nutrition business became official on January 2nd, 2012.

After receiving my Master of Science degree in Exercise Physiology from FAU (Davie campus) in December of 2005, I had no money and was living with my parents in New Port Richey Florida. Karel and I met on a blind date (by a mutal friend/training partner) on May 31st, 2006 (my 24th birthday). Karel was working at Gearlink - one of the first online cycling retail stores - and participating in bike races when he had the time. I was working as the wellness director of a YMCA and training for my first Ironman. In 2008, I decided to go back to school to earn my RD credential. Karel was offered a job at the Trek Concept store in Jacksonville, FL and it felt like we had won the lottery. Karel was making ~$29,000 a year. Sadly, much of Karel's salary was used to help us through a lengthy and very expensive immigration process so that Karel could get his green card and to support my advanced schooling. For the next 3 years, the road to becoming a dietitian was a lot of work (and money - which we also borrowed and repaid to my parents) but in June 2011 I was finally able to call myself a Registered Dietitian.

Finally, in 2012, Karel received his long-awaited Green Card and for the first time in 12 years, he was able to travel home to see his hometown and family. And I got to go with him for my first trip to Czech.

For three years, I was was working PRN as a clinical dietitian at Baptist Medical Center Beaches. I was coaching a few athletes and as a newly credentialed RD, I was starting to expand my personalized nutrition services. I received a little extra money from various magazines and websites for writing articles but most of my "work" was free. I did a lot of public speaking and writing. We were living paycheck to paycheck and it was a very stressful time for us financially.

In the fall of 2013, Karel was placed in a difficult scenario. With a change in upper management at the Trek corporation, his 6-year position as the GM of two Trek concept stores in Jacksonville, FL was in jeapordy. If he kept his job, he would be under new management and no longer working for his exceptional boss and good friend Jeff Kopp.

With all the changes at Trek, it felt like the right time to take a big scary risk. Karel was 36 years old and I was 30 years old. Karel quit his job (which brought us to Jacksonville, FL in 2008) and began working for himself and Trimarni. He bought the RETUL bike fit system from his boss Jeff and with an exceptional bike mechanic reputation in and around Jacksonville, FL, Karel was able to hustle for a few months as I continued to work PRN as a clinical dietitian, coach a handful of triathletes and provide local nutrition consults.

With nothing keeping us in Jacksonville, we desired a new place to call home. We heard about Greenville, SC from a Trek Travel rep and coincidentally, I was working with a nutrition athlete who lived in Greenville, SC. In January 2014, we took the 5.5+ hour trip to Greenville to check out the area for 2 days. It was a cold and dreary weekend but we quickly fell in love with the European vibe of the downtown. And we felt a sense of calm when we saw the mountains while enjoying our morning coffee. It was the only place that we visited in our "search" for a new place to call home. Greenville felt right.

By mid March 2014, we were convinced that Greenville was the right place for us. In April we made it official by traveling back up to Greenville for 24-hours to sign the lease on a rental home. This rental house was in the upper range for our monthly housing budget. We were taking a huge risk. We moved to Greenville in May 2014. A few weeks later and 3 days before my 32nd birthday, my dad passed away from a 10-month fight with cancer. For the next few years, Karel would travel back to Jacksonville every month or two with the RETUL equipment for bike fits. Because we didn't have a reputation in Greenville, he needed to rely on those who trusted and appreciated his knowledge and experience.

This May we will celebrate 10 years of living in Greenville. Ten years ago we made the scary decision to leave everything that we felt was stable in our lives - jobs, friends, routine.

Karel and I always make sure to take time to reflect on the past. We do this regularly as we never want to take for granted anything that we have worked so hard for. We have been faced with insurmountable challenges. Loss of our fathers, loss of loved ones, loss of pets. Immigration setbacks. Financial struggles. Fear of the unknown as small business owners.

And this doesn't include the agonizing years when Karel was working 2 or 3 jobs a day to pursue his American dream. Speaking very little English and leaving Czech in 2000 with only a backpack and a small amount of cash, Karel did the unthinkable. He didn't tell anyone (not even his parents) that he would not be taking his return ticket after a "a short trip to the US." He was willing to do anything to pursue his American dream. He left everything to start with nothing. To be offered a real job at the Trek Concept store in 2008 meant so much to us as it felt like Karel finally made it in America.

We've always kept our hopes and dreams small and realistic in every stage of our life. Even when the obstacles and challenges that stood in our way were unconquerable, we never gave up.

In May this year, Karel and I will have been together for 18 years. To get to where we are right now in our life, we've never been complacent. Cambridge English Dictionary defines complacency as 'feeling so satisfied with your own ability and situation that you feel you do not need to try any harder.'

Whereas we spent much of our life working hard because we had to, our current hustle is now because we get to. We get to help others through coaching, bike fits, nutrition consults, group and private camps and so much more, because it's what motivates us, energizes us and sparks our passion for life.

Taking risks is an important part of living a full and meaningful life.

Karel took a risk coming to America in 2000 to pursue the American dream.
We took a risk when Karel left his stable job to help me grow the Trimarni business.
It was risky to move to Greenville after we had an established network of friends and connections in Florida.

Although taking risks comes with a lot of unknowns, doubts and failed attemps, taking a leap of faith and following a dream is necessary to open life to new opportunities.

Over the past two years, we have gradually transitioned away from conventional long distance triathlon racing (after a combined 35 Ironman distance triathlons) in an effort to explore new challenges, travel internationally and to find new adventures. I suppose the risks that we took early on have helped us develop the resliency needed to step out of our comfort zone while seeking (and embracing) discomfort.

Last year we completed the 7-day Haute Route Alps (cycling event). This year, Karel participated in two off-road cycling events - the 5-stage Oregon Gravel Grinder and the 6-stage Breck Epic mountain bike event. I participated in two XTRI events (Canadaman and Icon) and at ICON (Livigno, Italy) I qualified for the 2024 XTRI World Championship Norseman. Karel will be making his attempt at XTRI in 2024. In 2023, we participated in over 14 events (each) including off-road triathlons, gravel biking, mountain biking and trail running.

Life is short. Don't settle for a life that's les than one you are capable of living.

As we begin a New Year, I want to send a huge thank you for your continued support of our small business. Karel and I don't take it for granted. Your loyalty is greatly appreciated. Regardless if you are new to Trimarni or you've been with me/us since the beginning, Karel and I are incredibly grateful for your support.

Avoid These Common New Year Weight Loss Strategies

 

When it comes to eating, it's not uncommon to have developed a few unhealthy habits over the years. For example, relying too much on caffeine to survive work, using alcohol as a reward after a stressful day or frequent eating out because you forgot to meal prep.

When it comes to the New Year, it's not uncommon to want to make a dietary change, especially if there is a desire to change body composition or to lose weight.

However, it's not uncommon for athletes and fitness enthusiasts to make radical dietary changes. While short term weight loss may result, fad diets and extreme dietary methods are not linked to long term weight loss or health benefits. Rather, following a fad diet increases the risk of disordered eating which increases the risk of developing an eating disorder. And eating disorders are mental illnesses that have serious physical consequences.

If you seek a dietary change for health, performance and/or weight loss, it's important to take a mindful approach. Instead of making drastic changes, here are a few realistic healthy eating changes to foster long-term results.

2023 Trimarni team stats

  

Coaching is a profession that I take very seriously. I'm helping athletes stretch their comfort zone, achieve their goals, and overcome setbacks and challenge their body and mind. I recognize that I am not coaching athletes but human beings and thus, I have the privilege of helping others live a more meaningful life.

Here are some fun stats about the Trimarni team in 2023:
👏In 2023, the Trimarni Coaching and Nutrition Tri Club placed 5th (Div IV) in the US!
👏We had 20 athletes participate in Ironman 70.3 Chattanooga.
👏We had 13 athletes participate in Ironman 70.3 Virginia's Blue Ridge.
👏We had 5 male athletes at the Ironman 70.3 World Championship in Lahti, Finland and we had 6 female athletes at the Ironman World Championship in Kona, Hawaii.
👏We had 133 team members participate in an Ironman or Ironman 70.3 branded event.
👏We had 90 team members participate in a 70.3 and 43 team members participate in an Ironman.
👏We had athletes racing in 8 different countries.
👏We coach athletes from 16 different US states and 5 international athletes (Czech).

Here's a breakdown of completed events by Trimarni team members
Road Running - 42
Gravel - 28
Mountain bike - 5
Off-road triathlon - 7
Sprint distance triathlon - 29
Olympic distance triathlon - 28
Half distance triathlon - 121
Full distance triathlon - 39
Trail running - 17
Other (road riding, swim meets, open water, duathlon, aquabike) - 66

Here's a breakdoown of results by Trimarni team members
1st place - 57
2nd place - 26
3rd place - 19
4th place - 7
5th place - 20

Congrats team! We can't wait to see what you do with your amazing body in 2024!

2023 Trimarni Animal Rescue Donations

Thank you for supporting the Trimarni Coaching and Nutrition business in 2023. Because of your support, we were able to donate $1400 to eight deserving non-profit animal rescue organizations. 

@housewithaheart @greenvillehumane @maydaypitbull @territorio_de_zaguates @vintage_pet_rescue @bestfriendsanimalsociety @pipsrescue

Did you know that.....

🐾~6.3 million animals enter U.S. animal shelters nationwide every year? Of those are ~3.1 million dogs and 3.2 million cats. (ASPCA). 

🐾Only ~3.2 million animals in shelters are adopted each year. (ASPCA) 

🐾~2.7 million dogs and cats are euthanized each year because shelters are too full. (The Zebra) 

🐾There are ~10,000 active puppy mills in the US (Humane Society) 

🐾There are ~500,000 dogs kept solely for breeding purposes in puppy mills. (Humane Society) 

🐾34% of dogs are obtained from breeders vs. 23% from animal shelters/humane society. (ASPCA) 🐾~2.6 million puppies are sold each year after originating from a puppy mill. (Humane Society) 

🐾~25-30% of dogs in shelters are purebreds (Best Friends Animal Society) 

Animal shelters and rescues have limited space. They rely on pet lovers to adopt (and not shop) so that these loving companions can avoid the euthanasia list. Plus, when you adopt rather than go to a shop or breeder, you are caring for an animal that already needs support instead of bringing another puppy or kitten into this overpopulated world. Most animal shelters and rescues provide excellent medical care before adoption. Adopted animals are typically vaccinated and spayed/neutered. Please spay and neuter to help fight pet overpopulation. 

Mayday Pitbull rescue

House with a heart rescue

Greenville Humane Society

Territorio De Zaguates

Vintage Pet Rescue

Best Friends Animal Society

Perfectly Imperfect Pups

2022 Season Recap

 

2022 theme: Seeking change
For much of my life, I hated change. I feared failure and I did not like stepping out of my comfort zone. For the past 16 years, I've lived with someone who loves adventure. Karel has helped me become much more courageous when it comes to new or different experiences. With Karel leading the way in most of our adventures, it has forced me to understand (and work through) that paralyzing moment of anxiety, stress and worry when things are out of my control. Because fear has the power of stopping us from making the most out of opportunities, I realized (with time) that being courageous means making the choice to get more out of my one and only life.

It’s easy to avoid things that feel hard, uncomfortable and different. But this mindset means we never learn how to stretch our comfort zone. For many years, I was scared of failure. But I learned that I was robbing myself of great opportunities and meaningful experiences by shying away from difficulty.

Learning to be comfortable with discomfort is an important skill to living a truly fulfilling life.
Over the past 12 months, I've taken on three new sports - gravel biking, trail running and mountain biking. Whereas in half and full distance triathlon racing, the experience is very familiar and routine for me, I've been filled with curiosity with each new sport. 

Over the past 16 years of endurance triathlon racing, I've become good at racing. However, it wasn't always this way. If I only look at results, I won my age group at my first Ironman in 2007 (18-24 age group at IMFL) and did not win my age group again until 2017 (35-39 age group at Chattanooga). Since 2017, I've won my age group at an Ironman 4 times, placed 2nd and raced in my 5th and 6th Ironman World Championship. I guess you could say that it took me ten years to become an overnight success.

I love the sport of triathlon because I love to swim, bike and run. I also love what triathlon has given me - a job, a reason to travel, friends from all over the world, and a way to help others step outside their comfort zone. Triathlon gives me focus and purpose. It's part of who I am. 

Although I can put myself into 'autopilot' mode when it comes to swimbikerun over 70.3 or 140.6 miles, I can't tell you how many times I've freaked out, fallen and struggled with trail running, gravel riding and mountain biking.
 Instead of knowing, I am growing. 

In 2022, I did a lot of things for the first time. From participating in a mountain bike event to climbing mountains in the Alps of France, 2022 was a year of seeking change. New experiences. New possibilities. New goals. New limits. 

January 

Celebrating 10-years of the Trimarni business

February



Another season of the Greenville Winter Biking League 

Madison was diagnosed with Hypertrophic Cardiomyopathy and had a pleural tap to remove fluid from her lungs.

6-hours on the ridge MTB (Marietta, SC) - my first mountain bike event!
Marni- 1st AG (40-44)
Karel- 1st AG (45-49)

March

Traveling to Oak Mountain for a private mountain bike skills camp

Whole Enchilada MTB (Charlotte, NC)
Marni- 2nd AG 
Karel- 8th overall 

My dad would have been 75 

April 

3-day bike Skills Climbing Camp 
Early season triathlon camp 

Andy's Race Sprint Triathlon
Marni-2nd overall female 

Wildcat 8-hour MTB (Morristown, TN)
Karel- 1st overall

May

Ironman World Championship (St. George, Utah)
Marni- 5th AG
Karel- 11th AG

Ironman 70.3 Chattanooga
Marni-2nd AG 
Karel- 1st AG

Celebrating 30-years as a vegetarian
Saying good-bye to my 30's (turning 40!)

June

Ironman 70.3 Virginia Blue Ridge 
Marni- 1st AG
Karel- 1st AG

Mini YOLOmites ride 

Cesta Z Mesta ride

July 

4-day endurance triathlon camp

Ironman Lake Placid 
Marni- 1st AG, 2nd overall amateur female 
Karel- 2nd AG

August

Traveling to Europe for 4 weeks!

Xterra Czech Republic
Marni- finished
Karel- 3rd AG

August

7-day Haute Route Alps (Nice to Megeve)
Marni- 2nd AG (40-49)
Karel- finished

October 

Xterra World Championship (Molveno, Italy)
Marni- finished
Karel- finished

Campy turns 15!

October

Hincapie Gran Fondo (Greenville, SC)
Marni- 6th overall female 
Karel- finished 

The most inspiring event of my life 

December

Paris Mountain 20K road race
Marni - 2nd overall female 
Karel - 2nd overall 

Announcing my 20th Ironman distance event

Donating $1000 to animal non-profit organizations

Should a coach tell an athlete to lose weight?

Coaches are influential role models for athletes and can impact how athletes perceive and feel in and about their bodies.

Unfortunately, as was recently courageously shared by @skyemoench, it's not uncommon for coaches to focus on appearance over body functionality. Body weight is a sensitive and personal issue yet far too many coaches share a belief that a lower body weight will improve performance.

If you are a coach, you have a responsibility to take care of your athlete - physically, emotionally and mentally.

Every athlete has his/her own optimal body composition where the body functions the best and this body is achieved through consistent training, nutritious eating and proper fueling and hydration.

Acknowledge an athlete’s strengths beyond a look, for an athlete is a human - not an object. Making remarks about body composition and performance (even if well-intentioned) can trigger or exacerbate disordered eating thoughts and behaviors.

Having a diverse representation of athlete bodies is important in every sport.

In today’s fad-diet, body image obsessed society, it can be difficult for athletes to keep a healthy perspective on body image. As a coach, use your authority. Help your athlete understand the importance of maintaining a healthy relationship with food and the body. Protect the physical and psychological well-being of your athletes by not associating weight to performance.

For further reading: 

• Why I never tell my athletes to lose weight
• Something needs to change - weight loss in sport
• Ahh, I need to lose weight
  
• For the coaches, when an athletes wants to lose weight
• Trying to reach your race weight
• Race weight

Mindful eating do's and don'ts

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:

Off-Season Reset

The period between the end of the previous season (training/racing) and the start of the next season is called the "off season." For northern hemisphere athletes, this usually occurs in the winter, between November and January. 

The off-season is a very important time for athletes who train and race consistently throughout the year. Never giving your body and mind an intentional break from training stress will increase the risk of burnout, overuse injuries, fatigue, early season fitness plateau and sickness. A planned break provides the ideal stimulus to rejuvinate and repair the body and brain.

Another way to view the off-season is to think of it as a reset. 

For several months, you've placed a lot of stress on your body. Your immune system was compromised, your muscles, tendons and joints were stressed, you were regularly sleep deprived (or never fully rested), you never let your body fully recover, you were constantly rushed, often your body was underfueled or dehydrated, and your diet was not well-balanced. While it may sound like you took horrible care of your body for several months, you are right.....kinda. 

It doesn't matter how proficient you are at taking care of your body while training for an athletic event, training is a stressor. You are constantly intentionally over-stressing and over-reaching your body and mind in order to improve performance. And no matter how much you love to train or how important exercise is in your daily routine, training can be emotionally, physically and mentally draining. 

Although you may recognize that a mental and physical break is needed, it can be difficult to actually take a proper break. It's understandable that you may worry about a loss of fitness or your body composition changing. 

When you are in your off-season, this doesn't mean that you become unhealthy. You are simply giving yourself a break from the structure, the intentional stress and the energy of showing up to a workout.

During this off-season break, you should be intentionally trying to reset your system. Sleep, nutrition, lifestyle.
You can finally feel what it's like to get enough restful sleep by not setting an early morning alarm.
You finally have much more time to prepare nutritious meals and to try out new recipes.
You get to explore different modes of exercise that are refreshing for the mind, body and soul. 
You are able to reconnect with your body and feel what it's like to not be carrying around deep muscle soreness or tightness. 

For the first time in a long time, you get to give your mind and body a full reset. 
It's only through this proper reset that you can begin your upcoming phase of training with a fresh and healthy body and mind. And with this reset, you should hopefully enjoy the feeling of being fully rested, nourished and healed, that it makes you want to maintain those healthy habits as you ease your way back into structured training. 

The off-season is not a time to increase alcohol consumption, forgo restful sleep, live a sedentary lifestyle, skip meals, diet, overwork yourself and not take care of yourself mentally. Building fitness over many months places a lot of psychological and physiological stress on your body. Treat your body with respect in the off-season as you gift yourself a mental and physical reset.