Off-season nutrition tips

The off-season is a critical part of an athlete’s yearly cycle—a time to refuel, recover, reset and reset. For many athletes, the off-season is challenging because it brings anxiety about losing fitness or gaining weight. Your daily diet should never be a source of stress. By prioritizing nourishment over restriction, you can give your mental and physical health a boost before you begin your next phase of training. Here are some tips on how you can navigate off-season eating with confidence.

 

Heat Related Illness in Sport

The Ironman World Championship in Kona, Hawaii consistently highlights the significant impact of heat and humidity on human performance. Despite being prepared with your hydration and cooling methods, ALL athletes are at risk for a heat-related illness. As an athlete, it's critical to understand thermoregulation, the impact of heat on the body during exercise, heat related symptoms, risk factors, what to do if you suffer from it and how to reduce your risk. Stay smart, stay hydrated, stay cool and stay aware. Your health depends on it.

Thermoregulation

Thermoregulation is the maintenance of internal core body temperature by balancing heat generation with heat loss. 98.6 F (37 C) is the accepted norm for human body temperature. Hyperthermia occurs when your body absorbs or generates more heat than it can release. Your body is always adjusting to keep your body in homeostasis. Muscle contractions product heat as a by-product of metabolic processes. Because the body is very inefficient during exercise, ~75% of energy is released as heat (in other words, much of the energy used to fuel muscle contractions is lost as heat). 

When you get too hot, your body needs to cool itself down by offloading some of the heat into the environment. Heat can be lost through the processes of conduction, convection, radiation and evaporation. Evaporation is the primary method of cooling the body during exercise. The evaporation of sweat is the body’s natural air conditioner. To change from a liquid to a gas vapor, the water molecules break and the energy used to break those bonds is taken from the body in the form of heat. When relative humidity is high, the air is close to saturation and holds a significant amount of water vapor. As a result, there is less room in the air for more water molecules to change from liquid to gas, so evaporation slows down. This makes the body's natural cooling system less effective. This leads to sweat pooling on the skin (feeling sticky), causing you to feel hotter, even though you are sweating more.

If the body is generating more heat than it can release - often due to effort, hot and humid conditions, dehydration or other risk factors - it can lead to serious health issues, such as heat exhaustion, heat stroke or death.

 

Is it ok to comment on an athlete's body?

In a world where elite athletes push the limits of human performance, people still feel entitled to comment on the bodies of athletes. From social media to sports commentary, athlete bodies are constantly judged, praised, picked apart, or criticized. Too often, weight and appearance overshadows performance.Here's the truth: this obsession with how athletes look is harmful and needs to stop.

Athletes Are Not objects
Athletes train to perform, not to conform to body image standards. Their bodies are shaped by the demands of their sport, proper fueling, and genetics, while maintaining optimal health - not by trends or ideals. Commenting on how those bodies look— muscular, lean, heavy, not "feminine" or "masculine" enough—devalues their hard work because of superficial judgment. Focusing on an athlete's appearance or weight detracts from their performance, leading to a skewed perception of what success truly means.

Damaging to Mental Health

No athlete is immune to the impact of body shaming or objectification. Negative comments can lead to anxiety, body dissatisfaction, low self-esteem, eating disorders, body dysmorphia and harmful behaviors. fuel anxiety, eating disorders, and body dysmorphia. Despite excelling in sport or being at the peak of their physical capabilities, athletes can suffer significant psychological stress from being critiqued for not conforming to unrealistic societal body image standards. The pressure to look a certain way, rather than perform at their best, can lead athletes to overtraining and under-eating, putting their health and careers at risk. Sport is stressful. Comments on body image adds to the pressure. Athlete bodies are built for sport, not for approval.

It’s Sexist

Comments concerning athletes' bodies often reflect underlying sexism. Female athletes face more scrutiny regarding their looks, attire, or body shape, whereas male athletes are often commended for their strength and power. This double standard perpetuates outdated gender roles, diminishing athletes to mere physical appearances instead of celebrating their achievements. Sexism can make athletes feel as if their worth is tied to their body image, leading them to prioritize looks over other achievements or health. The combined influence of sexist gender roles and unrealistic body ideals can significantly damage self-esteem and overall mental well-being.

Ignoring a Healthy Functional Body

When athletes focus excessively on appearance, they risk losing sight of the functional purpose of their bodies. A healthy body that perform well may not conform to conventional body image standards, demonstrating a distinction between a functioning body and an aesthetic one. There is no single "ideal" body type for athletic performance. Athletes can come in many shapes and sizes. Appreciating what the body can do, rather than what it looks like, may be a protective factor against body image problems, mental health issues and eating disorders.

Athletes are not training to meet beauty standards. They’re training to compete, to excel, to inspire, to protect their mental and physical health and to maintain joy for the sport that they love. Athletes deserve respect without conditions.

Stop obsessing over what athletes’ bodies look like. Let’s shift the focus from appearance to achievement.

High Carb Gut Training

Earlier this summer, I was quoted in an article from Outside Run titled "A Sports Dietitian’s Guide to High-Carb Drink Mixes." With the recent hype of professional endurance athletes consuming between 120-180g of carbs per hour while racing, it's important to know that more is not always better. 

Like your muscles, the gut is adaptable. You can train your gut to increase its ability to absorb and tolerate carbs when training and racing but it takes time and repeated exposure. 

Don't expect your stomach to tolerate 100g carbs per hour on race day if you have only been training with 50g carbs per hour. 

For more info, check out the article here.

Will Fasted Running Make You Faster?

Just because you can run fasted doesn’t mean you should. 

The ongoing debate "to fast or not to fast" sparks passionate discussions within the running community, with proponents highlighting benefits like improved fat adaptation and weight loss, while opponents raise concerns about performance, health, and weight gain.

Pro ultrarunner @kilianjornet has publicly discussed occasional use of fasting before easy, low-intensity runs to understand how his body adapts to running with depleted glycogen (carb) stores. Meanwhile, other elite ultrarunners, like @mountainrocheattribute the “high carb revolution” as the primary catalyst for the increasing rate at which endurance running records are being broken.So, what’s the real story behind fasted running, and is it a strategy worth considering for your training? Check out my full article at Outside Run.

7-day meal plan for marathon runners

Do you intentionally change how you eat throughout the day depending on your workout(s) for the day? 

When an athlete works with me on daily and sport nutrition, the above is a question that I often ask when athletes expresses their struggles with injury, health issues, fatigue, and a performance decline. 

Checking off those hard-earned miles is only one element in preparing your body for an endurance event. 

Often underestimated—yet vital for success—is daily nutrition. For many athletes, busy schedules and a rushed lifestyle alongside training can make it difficult to eat enough of the right foods, at the right times to support your active lifestyle. Even with the best intentions, if you end up tired or hangry, good intentions can easily give way to fast food or mindless snacking. 

Marathon training challenges your body daily in a variety of ways, so your diet must change to support these different stressors. 

In my recent Outside Run article, I go into detail about the importance of changing your diet to support marathon training. To help take away the guessing, you can check out my 7-day meal plan that I created to help support your marathon training. 

And if you have a dietary restriction (like myself, who is a 33-year lacto-ovo vegetarian) - not a problem. In the article I provided some easy dietary tweaks to fit your needs, whether it’s for allergies, health, or ethical reasons.

Check out the article HERE.

2025 IM 70.3 NC - spectating

On October 23rd (Thursday), after I did my run workout and Karel went for a swim, we were off to Wilmington, NC. 

IM 70.3 NC was our last team race of the year. I've always wanted to visit Wilmington because I've heard great things about the race and race venue. Plus, Karel and I are really enjoying making new memories with Sunny and this would be his second time seeing the ocean. Additionally, Karel's mom is with us (until December) and it's always a treat to take her to new places. 

Our 5 hour drive to Wilmington went smoothly and we arrived to our downtown Airbnb around 3pm. After unloading our stuff, Karel met with two athletes to work on their bikes and Sunny and I walked a few blocks to the race expo area (next to Aloft hotel). Ironman gifted us with two VIP passes as we were one of the top 3 largest tri clubs at the race. I picked up our VIP stuff which included an emergency pack of sprays (ex. bug spray, sunscreen, etc.), wrist bands, cowbells and backpacks. We also received access to the athlete shuttle on race morning to T1 and VIP food areas in T1 and T2. We said hi to a few familiar faces and then Sunny and I walked around the streets of the historic downtown. 

Although Sunny doesn't use his e-collar when he does his therapy work, we still keep it on him when we are out and about. He feels really confident with it on and we are always working on his obedience to make sure he doesn't get rusty. We are still so proud of how far he has come. Karel mentioned to me that Sunny earned the opportunity to travel with us as a year ago, we were afraid to take him anywhere because of his reactivity to other dogs, anxiety in new places and excessive barking. He worked really hard and now he gets to enjoy the rewards of being an obedient dog by going everywhere with us. We love him so much. 

I ordered pizza in advance from Cugino Forno and had it delivered to Jim's beach house. Normally I pick up the pizza for our pre-race team pizza parties but not knowing the area and arriving a few hours before our team pizza party had me a little overwhelmed so the easy option was paying a little extra to get the pizza delivered. We picked up water from Food Lion as we made our way to the beach. It was ~40 minutes to get to the beach due to traffic. 

Our athlete and long time friend and team sponsor Jim rented a beach house by the swim start and it was the perfect location for our pre-race pizza party. We had a great time catching up with our athletes. 

Our Airbnb was in a great location - although it was a little noisy due to the music/weddings from the bars/restaurants in the area. We were located by the Museum of Bizarre which is on the run course (last 1/2 mile before the finish by the boardwalk entrance). We ended up sleeping really well once we officially fell asleep. 

On Friday morning we drove to the beach around 8:30am and went for an open water swim with a few of our athletes. Our athletes only swim for around 10-15 minutes to get a fell of the current in the water. Karel and I ended up swimming with the current and then against the current for a 30 minute swim. The water was a little chilly to enter but felt great with our wetsuits on. It wasn't too salty. 

After our swim, we changed at Jim's and Karel and I went for a run. It was a nice change to run on completely flat roads compared to our hilly terrain where we live. I ran for 1:22 and Karel ran for 90 minutes (he did a workout). After our run, we took Sunny and Karel's mom for a walk on the beach (dogs are allowed on the beach in the fall/winter) and then we went to lunch with Jim and his family and coach Joe at the restaurant on the beach. The food was ok (not much vegetarian options at the seafood restaurant). After lunch we went downtown to meet our athletes for a team picture at 3pm at T2. Then it was time to relax as all of our obligations were done for the day. 

In the evening, Karel and I walked to Castle Street Kitchen for dinner (it was really good!). I got a veggie burger and Karel got a regular burger. I set an early alarm for 4:45am so that we could get to the beach to support our athletes on race morning. 

RACE DAY

Trimarni athlete Brittany made us this awesome sign! 

We left our Airbnb in downtown around 5:10am and headed towards the beach. The traffic was really backed up as we got closer to T1 so we decided to park at Harris Teeter and walk 3 miles to the race start. It was very chilly in the morning so it was nice to warm up a little when we got to Jim's house. We saw a few of our athletes when they were lining up to enter the water. We then walked back to T1 and hung out in the VIP tent to see our athletes transition from swim to bike. Everyone looked cold starting the bike! 

We made our way back to the car (with a quick stop at a bagel shop) and then drove back to our Airbnb. Thankfully, no traffic getting to downtown. We parked our car and had a short rest in our Airbnb before heading back outside to the run course. We stood on the corner of Orange and Front street and watched our athletes come by. This was around mile 1.75 into the 13.1 mile run. The weather had changed from windy and cool on the bike to very pleasant on the run (although we were still cold while spectating, our athletes looked comfortable running in the 60-degree temps). 

Sadly, during the bike portion, our athlete Ruthanne was hit from behind by another rider. She was taken to the hospital via ambulance. Thankfully, she is ok with nothing too serious but she did have 6 fractured ribs and some road rash. Ruthanne was part of a Trimarni relay (she was the biker) so the other two relay members went to the hospital to stay with Ruthanne. We were worried all morning and were relieved when she left the hospital in the afternoon. On Sunday, I drove Ruthanne back to Greenville in her car (with Sunny) since she lives a few miles away from us and Karel drove him and his mom home. 

Although the logistics of IM 70.3 NC are a bit stressful with the two transitions, it was nice have two locations for the race. We really enjoyed our time at the beach but we also enjoyed walking around the historic downtown. If I were to do this race, I would stay at the beach so that I didn't have to ride the morning shuttle on race day morning (which runs from downtown to the beach). Because athletes cannot access T2 bags on race morning, I would leave my car at downtown after checking in the bike in T1 and run gear bag in T2, and then uber back to the beach. This way I would have a car at the race finish and an extra hour to sleep on race morning. 

There was a farmers market going on during the race.

Although it was a long day on our feet (we walked over 10 miles!) we loved seeing our athletes in action. We had several best performances on a day that proved to be challenging with the cold weather and wind. 

At 4:30pm we walked to Aloft for the awards (coach Joe placed 2nd in his AG and received a slot to the 2026 IM 70.3 World Championships and we placed 5th Tri Club). We ordered food from Kale Me Crazy and had it delivered to our Airbnb around 6pm. 

We were tired so we went to bed around 8:30pm. The next morning we packed up the car, picked up Ruthanne at the beach, said good bye to our athletes and hit the road back to Greenville. 

2026 Trimarni coaching - Last chance to apply

 

It's that time of the year again. You are an endurance triathlete and you are getting closer to your off-season. That means you are thinking about your short and long term goals and how you can train smarter, fuel better and get closer to your athletic potential in 2026. 

With the end of one season comes the beginning of another season. Although we have limited availability, once a year in October we open our coaching roster for a few new one-on-one coaching athletes. If you are considering preparing for an Ironman triathlon or 70.3 triathlon or want to challenge yourself with an XTRI or Xterra event, we would enjoy learning more about you through our coaching application. 

APPLY HERE
Application will close on October 31st.

Coach - Athlete Relationship

Your coach plays a significant role in your athletic journey. When I was in High School, I had one swim coach for four years. Then in college, I had another swim coach (one for my Freshman year before transferring to another college where I completed the rest of my education/collegiate swimming). Eight years = three swim coaches. While some athletes may have one coach for an entire athletic journey, the majority of athletes will likely have a few different coaching relationships throughout an athletic career. Different coaches means different opinions, attitudes, emotions, styles of training and coaching methodologies. Whereas the high school and collegiate athlete may not have a lot of life responsibilities or stressors, a strong coach - athlete relationship is extremely important for the adult athlete, who is needing to prioritize health while also balancing more in life than just training and racing.

In today's society, coaching rarely occurs face-to-face unless you are in a squad environment or your coach is local. While your coach may occasionally see you in action, most coaches will monitor you via an online data software program and communicate with you via phone or email. With internet-based coaching, your athletic success relies greatly on a healthy, trusting and safe relationship with your coach. Disliking the actions of your coach, not trusting your coach, feeling uncomfortable around your coach, not knowing your coach or struggling to effectively communicate with your coach are all signs that your coach is not the right fit for you.

As an athlete, you likely love to train, you have great time-management and you are probably very motivated and driven. For the coachable athlete, it's assumed that your need of a coach is not to tell you to exercise but to help guide you in a way that will allow you to improve fitness and race readiness while reducing risk for injury, sickness and burnout.

Although coaches come from different backgrounds, some with more notable credentials and knowledge than others, it's important that you see your coach as an expert and to fully understand his/her coaching philosophy and methodology. The more you know and value your coaches experience, the more trust you will have for your coach.

Trusting your coach is one of the most important components of having a great coach - athlete relationship. Because it's easy for a coach to market himself/herself on social media and online, you need to do your homework to make sure your coach is the "right" fit. Don't fall victim to fancy websites, expensive fees/prices and trendy services as there are many "experts" that have poor coaching skills. Effective coaching takes time, practice and experience. 

I look back at my early years and think "I had no idea what I was doing!" But thanks to mentors, 20 years in the sport, ongoing learning and education and experience and always keeping an open mind (while being an active participant in an evolving sport), I've become better at coaching. Anyone can call themselves a coach but coaching an athlete is a lot of work. Many times, it has less to do about writing workouts (anyone can be a great workout writer) but more to do about getting to know a person as a human being instead of just focusing on a person as an athlete with goals and a race schedule.

Because coaching works both ways, there are many athletes who are not coachable.

As an athlete, you have every right to ask questions to your coach. When you don't understand something or you have a concern, you should feel comfortable communicating with your coach. But going against your coaches guidance means that you are not ready or willing to learn a different or new way of doing things. Coaching is a dialogue - two way communication. If you are skipping workouts, changing your training plan or creating your own sessions, this is not coaching.  Being resistant to the methods/workouts that your coach feels is best for you is saying that you the athlete know better than your coach. Typically, this occurs when an athlete feels he/she should be training longer or harder as athletes don't like to be told to do less or to rest.

Athletes who hire coaches do so because they need assistance, guidance or accountability and they recognize their strengths, weaknesses and limiters. A coachable athlete is willing to change and to evolve. A non-coachable athlete is resistant to change.  Communicating your concerns with your coach is helpful but a good coach should not have to change his/her coaching methods/philosophy in order to please you. If this is the case, you hired the wrong coach. 

Take your time in selecting your coach and then put your trust into your coach so you can put your energy into your training.

APPLY HERE
Application will close on October 31st.

Little Sugar 100K MTB recap - Bentonville!

On Wednesday, we made our first trip to Bentonville, Arkansas to participate in the Lifetime Series 100K MTB Little Sugar. Karel signed up for the event several months ago (when the event registration opened) and I received a free entry (thanks to my friends at Never Second). I had not ridden my mountain bike in several months so I was on the fence if I would participate in the event but after some panic riding after IM Chattanooga (4 rides in 7 days on the new flowy trail system by our house) I decided I would do the event. 

We have heard a lot of amazing things about Bentonville, Arkansas. For those who don't know about Bentonville, I'll fill you in as to why this town is named "The MTB capital of the World." 

• Bentonville is the home of Walmart (started by Sam Walton). The grandsons of Sam (Tom and Steuart) had become avid mountain bikers in college. As part of the Walton Family Fountain, the grandsons wanted a chunk of money to go to mountain bike trails. 
• From 2008-2018, the Walton foundation donated $74 million to trail building around the region. By the end of 2023, the town had over 70 miles of trails running throughout the city. You can now find over 400 miles of award-winning trail systems around Northwest Arkansas (NWA). 
• It's rare to see a bike locked up in Bentonville. Bikers have the right of way. Cars wait patiently for riders to cross the road. 
• There are pump tracks, jumps, cliff drops and wooden bridges all around downtown. Trails flow through neighborhoods, golf courses and off the Razorback Greenway (which is 40 miles long!).  Bentonville is Disneyland for cyclists. 
• There are countless bike shops and bike-themed coffee shops and restaurants. If you show up to the Airship Coffee Shop on a bike (there are several, one in the Coler Mountain Bike Preserve) you get 10% off your bill. 
• In 2022, the trail system in NWA generated over $159 million in economic impact from cycling-related jobs, tourism revenue and taxes. 
• Bentonville is also known for its vibrant art scene, largely in part due to the Crystal Bridges Museum of American Art, founded by Alice Walton. 
• The Bentonville Best Friends Animal Society (which operates the nations' largest sanctuary for homeless animals and provides adoption, spay/neuter and educational programs) is home to Third Space Coffee which is a fully vegan coffee shop and is located inside the Best Friends Animal Society. Of course, you can bike there. 

Wednesday

We had a quick and easy travel day from GSP to XNA and a connection through ATL (on Delta). We decided to use an Airbnb instead of renting a SUV. The downside of the Uber situation in Bentonville is that several of them do not like to put two bikes in an UBER XL (SUV) but thankfully we got lucky from the airport to our Airbnb and the driver was fine with taking our two bikes, two suitcases and us. We stayed off NW J street which was 1/2 mile from Coler bike park and 1 mile from downtown Bentonville. The Airbnb had 6 different units within the building and a bike room and bike wash station. However, next time we visit we will stay in downtown as we did a lot of back and forth walking to/from downtown and there is a Walmart located in downtown. Plus the downtown is awesome with so many stores, coffee shops and restaurants. 

We arrived to our Airbnb around 12pm and we had an early check in of 2:30pm. We walked downtown to eat lunch at Sunny's (appropriate). Karel got a curry chicken sandwich and I got an Acai bowl. We stopped at the Phat tire bike shop and Rapha store (yes, a Rapha store). I ordered groceries from Walmart on Monday to be delivered between 2-4pm on Wednesday and they arrived around 2pm. Karel built the bikes as we were waiting for our Airbnb check in. Around 4pm, we headed out on our bikes to Coler (which offers 16.4 miles of trails). The race starts in Coler but it's not part of the Little Sugar course. We had so much fun on the trails. We started on Esther's trail and did the loop twice and then went to Oscar's trail. This trail had a bit more rock features but I was able to get over almost everything. We rode for 90 minutes (until the sun set) and we got used to the different textures of loose rocks, dirts, rocks, some roots and did I say, lots and lots of rocks! 

For dinner I had Chipotle delivered (a tradition when we travel for a race) and we enjoyed dinner around 7:45pm. We had a great night of sleep and woke up without an alarm, excited for our first official day in Bentonville. 

Thursday

Around 9am, we set out to ride the first "half" of the 100K Little Sugar course. Before the ride, I confirmed with a friend of ours (Travis - who lives in Bentonville) if it was ok to ride on the highway on our way back after we reached the "top" part of the course. He said many people do it as there is a large shoulder. We anticipated a 4 hour ride and we finished up with 4 hours and 11 minutes, 38 miles and ~3600 feet elevation gain. We started off on the bike trail for 2.5 miles and then got on the road for another 2.5 miles (which was part of the bike course). We then made a sharp left turn up a paved trail and then on to the grass for our first steep climb of the day. The course was all single track with only pavement to cross the road. It was incredible to see the trail system and how it went through neighborhoods, forests, and golf courses. The ground was very rocky (loose and jagged gravel) which took some getting used to as there were so many tight turns and switchbacks, up and down, which made it challenging to find the right body position to keep the wheels from sliding. The rule with the tight turns is no front brake as the front wheel needs to turn (while the rear wheel can slide). It was really good for me to see the course as my skills were a bit rusty but they came back quickly. There was a lot of climbing so I made sure not to go too hard on the climbs so I wouldn't exhaust myself. Karel and I decided before the ride that he would ride at his own pace and wait for me at the intersections (when we crossed a road) and if there was a section that I was capable of riding over but I may struggle without Karel showing me which line to take. For this section of the course, I was able to ride over almost everything, even in the double black diamond "Technical Difficulty" trail. There were two sections that I got off my bike as I don't have the skills to do tight turns which have an obstacle right after - but that's part of MTBing. There's no shame in getting off the bike. I had a lot of fun and the weather was perfect in the upper 70's and sunny. We wore our USWE hydration packs and had a bottle on the frame. When we got to the top of the course, we refilled our frame bottles with water from the golf course bathroom and I got a Dr. Pepper to sip on for the ride home. 

In the late afternoon, around 4:50pm, Karel and I went for a ~30 min run in Coler bike park. Afterwards, we walked 1 mile to downtown Bentonville and had dinner at Oven and Tap. The crust/pizza was delicious! We met up with a friend who used to live in Jacksonville and now he and his family live in Bentonville and he is a trail builder! After dinner we went to the Walmart museum. 

Friday

I was looking forward to another day of riding. I didn't find Thursday's ride too challenging but little did I know that Friday would be a challenging ride! Our Greenville friends - Andrew and Ava - joined us for the ride. Ava was doing the 50K and Andrew was doing the 100K but both did the back half of the course with us. It was another 4+ hour day in the saddle and it was very challenging. We rode 40 miles (with the first 7 on the road to get to the top part of the course, where the only aid station would be located) in 4 hours and covered ~3000 feet elevation. But this part of the course was much more demanding with more technical features and the double black diamond section called the "Ledges" - which makes Technical Difficulty feel not to difficult. I had two hard falls on the Ledges but I was able to also get over some challenging features before then. But after my falls, my confidence dropped and I found myself doubting myself a lot and having to get off the bike more than I had hoped. This part of the course required a lot more energy and I was also trying to not go too hard but there were some sections that required a hard effort just to get through/over. It was fun riding with Andrew and Ava and having their company made the time pass by. After we finished the Ledges, we spotted Alexey and his dog Sir Willie so we had to say hi. Nearing the end, we biked up to "The Castle" (video for context) and had fun sending it down the trail. The ride felt like it would never end as the trails are literally endless! There was even a pump track with jumps on the sidewalk! We couldn't believe all of the trails. We finally made it back to downtown Bentonville and headed back to our Airbnb. The course was well marked (we also had the route on our computers) with pink arrows for the 100K and signs for the road crossings. In the evening, we took an Uber to Travis's house for a catered taco meal with a handful of Jacksonville people (several that we knew) as Travis used to live in Jacksonville (which is where we used to live before moving to Greenville). We left around 8:30pm. 

Travis's senior dogs <3

Saturday 

Although our focus was on the Little Sugar, we were so excited to watch the Ironman World Championship (female race) and follow our 6 athletes participating in the event. We had a 5 hour time difference from Kona but thanks to our VPN, we could watch the race later on on YouTube. We started the morning with an easy run to the Crystal Bridges museum to check out the Best Friends Super Adoption Event. We saw so many dogs, puppies, kittens and cats and got several freebies for our furry crew. 

We ran ~5.6 miles. As got close to our Airbnb, Karel got a sandwich from Archey's Sandwichery and I went to the Harps Food Store (grocery) for a few items and walked a mile back to our place. We spent the rest of the day watching the IM World Championship (what a race!), with a quick break around 2pm to bike down the road to pick up our packet at the Coler park. 

The expo had a lot of vendors so it was fun for Karel to check out different booths. Everyone was really nice at the event. I was really excited for the event (only small nerves but more excited than nervous) and went to bed around 9pm. 

Sunday - Race Day! 

Race course

We woke up around 5:45 and had our pre-race meal (bagel and PB/jam w/ yogurt for me and oatmeal for Karel). We did some foam rolling and mobility and left for the race around 7:15am. We arrived just before 7:30am and watched Ava and the 50K set off. The elite men went off at 8am, elite female at 8:10 and then the age groupers at 8:20am. Karel and I did ~20 min of warming up before we lined up near the front of the corral (a few rows back). It was a little chilly in the morning (in the 50's) but it was going to be a warm day in the upper 70s. 

Nutrition: 

Marni -   consumed 4 bottles worth of INFINIT High Fructose 90g (360g carbs). I used my USWE  1.5L pack. 1 bottle of 90g INFINIT Fructose, 1 bottle 90g Never Second. 2 Never Second Gels (orange and fruit punch), a few swigs KetoneAid, 1 packet Gu Chews. Refilled one bottle with water. 

Total: ~675g carbs, 182 ounce fluid (~28 ounce fluid and 101g carbs per hour). 

Karel -  3 bottles (in 2L pack) with 4.5 scoops INFINIT Fructose. 1 bottle of 1.5 scoops INFINIT. Another bottle with 1 scoop INFINIT. 2 Never Second Gels (with caffeine). 1 package Skratch chews. 1 gel (100 calories). Pickle juice (from random places on the course where locals were cheering). A few sips Ketone Aid. A few sips Gatorade. 

Total ~500g carbs, ~150 once fluid. 

The race started pretty quickly and I found myself in a big pack near the back of the front pack. Once we hit the grassy climb, I was around a few other ladies which made me feel comfortable. I was a bit worried about being around so many other riders but I stayed calm and focused on myself as well as what was happening right in front of me. Thankfully, the first section of single track was a concrete-like single track so it wasn't too sketchy being so close to so many other riders in a single file line. I never found myself alone in the first few hours as I was always around other riders. I was able to stay in front of a few ladies as they were good technically but I was able to keep inching myself away on the uphills. I felt like I rode really well and the miles were clicking by. I passed a lot of guys on the climbs but they would often pass me on the downhills. The course is laid out really well in that there climbs are not too long (but they are steep) and the downhills can be flown at times (but often included a lot of tight switchbacks). I was so happy to have gotten through the Technical Difficulty section that I sectioned with Karel but I did have to get off my bike in the next section with the tight turn and roots right after. When I stopped, a group of guys and two ladies passed me. It took me a while to catch back up. 

I made a stop at the aid station and grabbed my bag with a few more bottles to refill my flask. I really had to pee but I held it as I didn't want to waste any more time. I saw my friend Sean from Jacksonville at the aid station and got word from Karel (via text) that he got a bad flat tire (hole in his tire) and had to nurse the tire with CO2 and his e-inflator until he could get it changed at the aid station. I texted Karel that I was feeling really strong. 

Next came the hard section of the course and although I was feeling good, I could tell I was getting a little tired. I needed to stay really focused and I opted to not try some of the technical segments as I didn't want to waste energy that I could use on the climbs. There was one girl (Nina) who rode the Ledges really well and she passed me right away. I was a bit nervous for the Ledges but at that point, several guys around me where walking over the technical parts which made me feel good that I wasn't the only one walking over them. I was proud of myself for getting over a fallen tree because I didn't do it on Friday because I was scared. 

Around 5 hours in, I started to feel my energy dipping but I got a boost when I could see Nina in the distance. I just couldn't catch her. I continued to pass guys uphill (everyone was very nice, I would ask to pass when they had a chance and they would move over and I would pass. I would do the same when guys wanted to pass me). I ended up riding around similar people for the last few hours of the ride until I turned on my turbo gear and gave everything I could in the final climb to the Castle. I saw Nina at the top of the Castle and I was willing to give everything to try to catch her. I had no idea of my place but just knowing that there was someone ahead of me kept me focused. Around 10 minutes before the finish, I passed Nina (who has exceptional bike handling skills) and also passed another female. 

I was so happy when I crossed the finish line. Even though I didn't know how I finished (place wise), I had a lot of fun, didn't crash, rode really well and raced the 60 mile event. I felt bad for Karel that he had a flat tire but he did have a lot of fun out on the course without any major health issues (ex. cramping or back issues). I was so thankful that I didn't have any mechanical issues as there were so many people with flat tires throughout the course. I don't think a few miles went by for 60 miles without seeing someone on the side of the trail with a flat tire. I had 2 CO2 and my e-inflator in case of a flat, as well as a handful of dynaplugs, multitool and spare tube. 

RESULTS (~6000 feet, 60 miles)

Karel - 5:59 (10.19 mph). 23rd 40-49AG, 64th amateur 

Marni - 6:41 (9.12 mph), 1st (40-49AG), 2nd amateur female, 114th amateur 

We finished the event close to 3:30pm so by 4:30pm we were ready for a meal. We went to The Pedaler's Pub with our Greenville friends and the meal was delicious (I got a black bean burger and fries). We then walked across the street to The Hub for the awards ceremony. I received a slot to the Leadville MTB race next summer but I turned down my spot as we have other events planned next summer. 

I was exhausted that evening and went to bed around 8:30pm. The next morning Karel packed up the bikes and we had breakfast at Table Mesa (which was delicious). 

We took an Uber to the airport around 11:30am (although we had some issues as the first driver didn't want to take our two bikes in his Uber XL SUV and there were no XXL available. Thankfully the next driver took our bikes (after a lot of convincing and a nice tip). The airport is small so we were able to check in quickly and hang out in the lounge (and get some work done and eat some good food) for 2 hours before our flight home. 

We can't wait to get back to Bentonville. This race really filled our cup.  We love being in nature, being around laid-back, fun people and feeling accomplished. No metrics, no times. Just you vs .you vs. the trails. 

'25 Ironman Chattanooga Race Recap - Finding Strength on an “Off” Day

Pre-Race 

We started our drive to Chattanooga around 1pm on Thursday. Sunny has been keeping me busy with his new "job" as a therapy dog and we spent an hour in the morning at the Children's Museum. 

The drive was uneventful with on and off rain. The quickest route was through the mountains and the drive was very beautiful. It was a new route to us and we loved it. We arrived around 6pm to our Airbnb (1/2 mile from the race start) and unloaded the car. I ordered Chipotle online and picked it up around 7pm. My body was feeling great all week but I was very tired. It was as if I couldn't get enough sleep to feel rested during the day. I was supposed to get my period on Monday but I was feeling stressed and anxious all week which contributed to a late period (it arrived Friday afternoon). 

On Friday morning we went to the Dam for a swim. It felt good to be in the water (which was warm). I wore my swim skin and swam for around 30 minutes. I included some faster efforts throughout. It was nice to see some of our athletes (Lindsey, Greg and Jiri) at the dam. Karel was in Nice and Czech for a week and a half and his mom came back to stay with us until December (she can stay up to 90 days in the US). It's nice to have her here. I'm so grateful for all of Sunny's obedience training because last year in Chatty Sunny was so anxious and fearful and it would have been impossible for his mom to walk him. Now, Sunny is a well behaved pup and he is so good on the leash with Karel's mom (who is 80 years old). 

As for the rest of the day, I checked in for the race, walked around the Expo with Sunny and got some work done. Karel went for a 2-hour mountain bike and picked up groceries in the afternoon. 

For dinner I had my typical pre-race pizza (from Community Pie) - which was delicious. 

On the two nights out from a race, I try to get as much sleep as I can knowing that I won't sleep well the night before the race. I slept around 11 hours and it felt amazing. Karel put my disc wheel on my bike and I rode out to St. Elmo to meet up with our athlete/friend Yannick. While I was out biking, Karel went for an hour run. I rode for around 75 minutes and threw in a few efforts while staying on Yannick's wheel. We rode on some of the old course, which is just beautiful. 

After the ride, I went for a short run (11 minutes) and felt really good while running. I then prepared my bottles and my transition bags. I packed up my nutrition in baggies before I left for Chatty so it was easy and quick to prepare everything. I also brought extra nutrition in case I spilled anything. I also used the extra sport nutrition (~150g of carbs each day) to help carb load on Fri and Saturday (drinking some of my carbs instead of trying to eat everything from solid food). 

Run Nutrition: 

45g Never Second C30 Berry in 10 ounce flask (consuming every 45 minutes) + ~275mg added sodium (~1/8tsp salt) 

Never Second Gels as needed

Sips of Ketone Aid as needed

Bike Nutrition: 

1 x 26 ounce bottle per hour with 90g INFINIT Fructose (Fruit Punch and Grape flavors) - each with 1/8tsp added salt. 

I dropped off my bags and bike around 2:30pm and watched "You're Cordially Invited" on Prime. I like watching a movie on my iPad on the afternoon before a race (while enjoying a brown sugar Pop Tart) and this movie had me laughing out loud. I was feeling blah since it was the first day of my period so carb loading was a bit uncomfortable. I had my normal bagel, waffles, PB and eggs in the morning/lunch, Pink Lemonade (instead of OJ - easier on my tummy) and for an early dinner  rice w/ Amy's No Chicken Noodle Soup. I snacked on pretzels throughout the day, a banana and a yogurt. I also sipped on INFINIT (~90g carbs) and had Never Second (~60g) in my bottle during my warmup ride. 

As I mentioned, two days before the race, my period started, and honestly, I just felt off. I wasn't excited to race. I was very nervous. I wasn't feeling terrible—just not feeling 100% in my body and mind. And that’s the thing about Ironman: you can prepare perfectly and still wake up to challenges you didn’t plan for. My training over the past few months has been incredible and I'm so proud of what my body has been able to do (consistently) for the past few years. And that’s why I love this sport—it teaches us to adapt, to problem-solve, and to show up with what we have. 

Race Morning 

I've raced with my period many times but over the past 8 years, I find that my blood pressure is very affected around my menstrual cycle. For those who don't know, I have fainted 3 times on race day morning (in 2017, 2021 and 2025) - all of which happened around my menstrual cycle (either right before, during or soon after). In December, I fainted during a mammogram and two years ago, I fainted after being bit by fire ants after a gravel event. Both incidents were around my menstrual cycle. Since this is happening more frequently, I am starting to look into things more seriously (if anyone has any advice/suggestions/resources please let me know). As you can imagine, this has me feeling extremely stressed on race day morning. I try to take my time getting up and I'm extra careful when I go to the bathroom (going from laying, standing to then sitting). Thankfully all was ok on race day morning in Chatty. With the race starting at 7:30am, I didn't have to set a crazy alarm time so waking up at 4:45am wasn't too bad. I had no problem eating my pre race meal of a bagel w/ PB, banana and a few sips of a yogurt drink. I also had a few sips of coffee and did some foam rolling/stretching. Around 5:30am I gathered my bottles from the fridge and Karel and I walked down to the race start with Sunny. Having Sunny with me helped me a lot as I could focus on him and he helps me feel happy and less nervous. I did a bit of jogging and walking as we were going to the transition area. The nerves started to subside when I got into the transition area. I pumped up my front tire (the disc was fine) with my electric pump and put my bottles and computer on my bike. I then went to my run bag and put my two flasks inside the bag. After I was done, I saw Karel and Sunny, gave them my love and boarded the bus around 6:20am. I had plenty of time once I arrived to the race start (I should have waited to board the bus) as an hour was a long time to wait around. I did more jogging and put on my swim skin around 7:15am and continued to sip on my bottle of Never Second (30g carbs). I now keep salt with me in a small baggy in case I feel dizzy and it seems to help (I take a tiny lick of it) so I had a lick of salt before I dropped off my morning clothes bag. 

2.4 mile Swim (current assisted) - 45:38

When I learned it would be a non-wetsuit swim on race day morning, I was so happy. As a former competitive swimmer, this was a great way for me to start the race. I’d put in a lot of specific swim training for this race, even though it's a current assisted swim, and I was excited to put it to good use. The river was a comfortable temperature at 76 degrees. I lined up near the front and entered the water less than 3 minutes after the age group start at 7:44am.  Once I entered the water, the nerves went away. I was happy to be in the water. I wore my clear Rona goggles since it was a little cloudy and the sun was behind us. The only downside of this swim (for myself) is I have a hard time feeling the water with my catch. I actually felt like the swim was slow and I wasn't moving anywhere. I don't wear a watch when I swim on race day and I never knew my swim time (until after the race). I guess it was a fast swim! 

Swim Takeaway: Preparation pays off. The work you’ve done always shows up when it counts.

112 mile Bike - 5:10

As of last year, IM Chatty has a new course on the highway. It's a scenic and rolling hills, 3 loop course. Last year when I raced, the course was only 107 miles. The new-new course (this year) was 112 miles and had some added some challenges—an extra long hill before starting the 2nd and 3rd loops. On top of that, the headwind was reversed compared to last year and much stronger on the way out. But despite that, I felt strong and steady throughout the entire ride. I was happy that I was able to push good power but I was also mindful not to go too hard. I felt like I paced the ride well, feeling stronger as the ride went on. As a bonus, I didn't have any low points or struggle moments. The ride went by rather quickly and I liked that I could break down the course into short sections within each out and back section. 

I nailed my nutrition plan by consuming 5.5 bottles of INFINIT (each with 90g carbs). The stop at special needs to replace my 3 bottles was quick and smooth thanks to the amazing volunteers. My highlight of the course was seeing Karel out there (he rode his mountain bike to the first hill) and seeing all of the spectators around special needs. Karel's updates and encouragement gave me something to look forward to each loop. 

Honestly, I didn’t feel “excited” about racing until that last loop. That’s when things shifted. Passing a few female pros on the 2nd and 3rd loops gave me such a mental lift and my competitive spirit kicked in. This made me feel like I was racing, not just riding. 

Bike Takeaway: The spark doesn’t always come right away. Sometimes you have to wait for it, trust your training, and let the fire build when your body and mind are ready. 

Run

Coming off the bike, my legs felt fluid and strong. My run fitness has been at its best lately and after 10+ years of run related injuries, I haven't been injured since 2019. I've had an up and down relationship with running over the years and this year we've been in a good place. And while my splits may not show it perfectly on paper, I know all that training made the difference in keeping me steady throughout the marathon, especially in the 80+ degree temps. 

It was windy and warm, and with my period, I just couldn’t get comfortable. I had to work through a side stitch, hot spots on my feet and I just felt off throughout the entire run. I made the call before the race to unzip my kit in T2 and run most of the marathon in my sports bra—as that is how I normally do my run workouts. I stayed on top of my fueling with Never Second: 45g carbs each 45 minutes, plus I sipped on a Never Second gel  through the back half of the first loop. I used special needs (2 more filled flasks) and sipped on coke to help spread out the Never Second. With me being on my period, I knew I had the potential for gut issues but thankfully I didn't have any major issues. My stomach behaved (just one bathroom stop), and my energy never tanked. Even though it was hot out, I never felt like I was overheating. Karel was out and about on the course on his mountain bike and he gave me great encouragement. Whereas in IM Lanzarote in May, I had no idea how I would make it through the marathon, I never felt like I wanted to quit in Chatty. I love certain sections of the course (the hills and neighborhood across the river and the path by the river) so I was able to break the course down into small sections and focus on one mile at a time. 

I did need to walk through aid stations on the second loop as it was the only way I could keep myself focused but I kept moving forward. The volunteers and crowd support (as usual) were incredible—every cheer and smile helped me through the uncomfortable stretches. Even though I didn’t feel my best, I still felt strong and durable. 

I never felt totally comfortable on the run (thanks, period), but my energy stayed stable and I didn't have any major issues that kept me from moving forward. 

Takeaway: Your run fitness may not show itself by paces or times on race day. But it's in the preparation that allows you to work with what you are given on race day. Running strong doesn’t always mean running fast. It means managing the conditions, staying steady, and refusing to give up on yourself, even when you don’t feel your best.

The Finish - 10:01.55. 3rd female amateur. 1st AG (40-44). Personal Best at the Ironman Distance. 

That finish line feeling never gets old. I’ll never take it for granted. As I was making my way to the finish line, I had no idea of any of my splits. I felt like I had prepared myself for my first sub 10-hour Ironman so I sprinted to the finish line with everything I had left but I fell short by less than two minutes. In looking back at the race, there were several moments that cost me time that had nothing to do with my fitness. The biggest moment was when I called out the wrong bib number as I was running to get my T1 bag and got handed the wrong bag. A little mix-up in T1 probably cost me two or three minutes. When it happened, I just laughed it off. I stretched, used the bathroom (pee), and let the volunteer superheroes save the day by finding my actual bag. 

I am a little bummed I missed breaking 10 hours, but this was still a personal best for me at my 22nd Ironman (25th Ironman distance, counting 3 XTRI events). My fastest Ironman time was in 2016 (at the age of 34) at Ironman Austria (with a shorter bike) of 5:16. At the age of 43, I'm pretty proud that I am still improving with a course best swim, PR Ironman bike (time/speed) and personal best at the Ironman distance. 

In the end, this race was about resilience. Even when I didn’t feel like myself, I stuck to my plan, I managed the conditions, I used my experience to troubleshoot and I felt strong. I’m really proud of this race—not just the PR, but the way I handled everything that came my way. 

Takeaway: Perfection is not required. Progress is. Every finish line is proof that you can handle more than you think—and sometimes it’s the “off” days that make us the proudest.

Final Thoughts
Chattanooga is one of my favorite race venues. I love the community, the town, the volunteers and all of the familiar faces I get to see on and off the course. This race had me feeling lots of emotions before and during the race. 

Ironman Chattanooga reminded me that training for an Ironman isn't about times, paces or results. It’s about resilience. It’s about becoming someone you never thought you can be, discovering new strengths (and limits) and finding joy in the effort, regardless of the outcome.

If you’re training for a race, remember this:

• You don’t have to feel 100% to give 100%. 

• Strong doesn’t always mean fast—it means steady, focused and committed.

• The finish line will always be worth it, no matter how the day unfolds.

I walked away with a PR, but more importantly, I walked away with a deeper belief in myself. And that’s what keeps me coming back to this sport. During the race, I 100% convinced myself that this was my last Ironman and I would take a break from the distance. But of course, that feeling always changes after crossing the finish line. I'm officially un-retired and I can't wait to start planning my 20th year of long distance triathlon. 

Athlete body comments need to stop

In a world where elite athletes push the limits of human performance, people still feel entitled to comment on the bodies of athletes. From social media to sports commentary, athlete bodies are constantly judged, praised, picked apart, or criticized. Too often, weight and appearance overshadows performance.
Here's the truth: this obsession with how athletes look is harmful and needs to stop.
Athletes are not training to meet beauty standards. They’re training to compete, to excel, to inspire, to protect their mental and physical health and to maintain joy for the sport that they love. Athletes deserve respect without conditions.

Stop obsessing over what athletes’ bodies look like. 

Let’s shift the focus from appearance to achievement.

Fasted Running - will running fasted make you faster?

Just because you can run fasted doesn’t mean you should. 

The ongoing debate "to fast or not to fast" sparks passionate discussions within the running community, with proponents highlighting benefits like improved fat adaptation and weight loss, while opponents raise concerns about performance, health, and weight gain. Pro ultrarunner @kilianjornet has publicly discussed occasional use of fasting before easy, low-intensity runs to understand how his body adapts to running with depleted glycogen (carb) stores. Meanwhile, other elite ultrarunners, like @mountainroche attribute the “high carb revolution” as the primary catalyst for the increasing rate at which endurance running records are being broken.

So, what’s the real story behind fasted running, and is it a strategy worth considering for your training? Check out my full article at HERE.

High Carb Gut Training - What you should know

I was quoted in an article from Outside Run titled "A Sports Dietitian’s Guide to High-Carb Drink Mixes." With the recent hype of professional endurance athletes consuming between 120-180g of carbs per hour while racing, it's important to know that more is not always better. Like your muscles, the gut is adaptable. You can train your gut to increase its ability to absorb and tolerate carbs when training and racing but it takes time and repeated exposure. Don't expect your stomach to tolerate 100g carbs per hour on race day if you have only been training with 50g carbs per hour.

 

Preventing burnout after 19 years of long distance triathlon racing

The pictures above represent my 19-year evolution in the sport of triathlon. On the left, I am doing something that I've never done before. My first Ironman in Panama City Beach, Florida at the age of 23. On the right, I am preparing to race my 24th full-distance triathlon on one of the most challenging Ironman courses in the world - Ironman Lanzarote (a Canary Island located off the coast of Northwest Africa).  At the age of 43, it's wild to think that on Sunday, I will be participating in my 25th full distance triathlon. I will be racing Ironman Chattanooga - which is one of my favorite race venues in the US.  Next year will mark 20-years since my first Ironman. Every year, for the last 19 years, I have participated in some type of triathlon event. Whereas there was once a time where my self-identity was triathlon, I can say that for the past ten years, triathlon is simply part of my lifestyle.  To keep my fire alive and to prevent burnout, here are a few tips on how I've been able to enjoy the sport of triathlon for almost two decades, while also experiencing continued success as I continue to age.  1. Training Balance I write my own training but follow a periodized approach to training (cycles of high, moderate, and low intensity) to prevent overtraining. I change up my workouts to avoid monotony and boredom.  I do several workouts on my own but I also love training with other people. I have a great group of cycling friends which means I rarely have to bike outside by myself.    I don't chase miles or hours each week. Every workout has a purpose.    I incorporate "fun" workouts into my training to change up the normal routine.  2. Prioritize Recovery I love to sleep and I try to get as much as I can (often 9 hours).  I prioritize active recovery days (ex. Monday), mobility work and occasional body work (ex. dry needling, massage).  I focus (but don't obsess) on my daily nutrition to support my training, especially during higher volume training cycles.  3. Mental Well-being I don't chase metrics or view workouts as good or bad.  I enjoy where I get to train. I do most of my training (bike/run) outside.  I don't associate my self-worth with my workouts.  4. Support System I surround myself with people who "get me" and support me (friends/family/Karel). 5. Life Balance I have several interests and hobbies outside of the sport of triathlon. I enjoy changing up my routine and having periods of non-structured training (aka exercising).  6. Listen to Warning Signs I always listen to my body. I prioritize health over performance.  I don't mind scaling back intensity/volume, taking rest, or adjusting my training if I am feeling off.  Burnout doesn’t just happen in sports—it can happen in work, school, relationships or daily life. Here are some strategies to minimize the risk of burnout in your daily life:  Manage Your Energy (Not Just Time) Focus on what truly matters, let go of non-critical tasks. Take micro-breaks. Get outside, stand up or stretch for 5–10 minutes every 90 minutes to 2 hours to give your mind and body a reset.  Protect Your Mental Health Surround yourself with people who give you energy, not take it away from you.  Limit constant stimulation and information overload (emails, news, social media). Set realistic expectations for yourself—avoid perfectionism. Recovery & Physical Care Prioritize restful sleep (at least 7–9 hours). Move your body every day. Exercising is not selfish. Eat well-balanced meals and stay hydrated. Avoid using alcohol and caffeine as a coping mechanism.  Connection & Support Share feelings with trusted friends and family. Don’t bottle up your emotions.  Ask for help from others.  Get involved in your community.  Joy & Balance Take part in weekly activities that are fun, creative, energizing or restorative (reading, art, nature, exercise, dancing, music). Protect your personal boundaries. Learn to say “no” without any guilt. Take breaks, go on vacations and give yourself mini “resets” throughout the month.  Watch for Warning Signs Burnout often shows up as: Constant fatigue Lack of motivation Loss of enthusiasm from activities that once brought your joy Feeling overwhelmed  Increased irritability and frustration  Detachment

Race weight, performance, and body image - conflicting statements

It's World Championship season for triathlon. Over the next three months, athletes from around the world will be competing in the Ironman World Championship in Nice, France (men), the Ironman World Championship in Kona, Hawaii (women) and in the Ironman 70.3 World Championship in Marbella, Spain (men and women). There are also other events like the T100 in Qatar and the World Triathlon Championships in Australia. With the excitement of World Championship season comes extra attention on podcasts, YouTube videos, articles and forums. With so much hype around these sporting events, it's acceptable to discuss athlete favorites and dark horses as well as making assumptions for how the races may unfold. However, there's growing attention and discussion around the weights of many notable athletes. 

Commenting on an athlete's body image carries a significant risk of damaging mental and physical health. Publicly discussing an athlete's weight, size, or general appearance, even with good intentions, can inadvertently undermine their overall well-being and performance.

With so many discussions and conversations around race weight, there are so many contradictions.

“You should get leaner but don't get RED-S.”

“You need to be strong but lighter is faster.”

“Eat enough to support your training but don't gain weight.”

“Prioritize health but make sacrifices to win.”

“Be body positive but make yourself look ‘race ready.’”

“Performance matters the most but you’ll be judged on how you look.”

“Lose weight but don't look unhealthy."

“Be disciplined about your diet but don’t get an eating disorder."

“Long-term health matters, but you will be celebrated on short-term results from quick and healthy weight loss.”

"Get lean but don't look too skinny."

"Lose weight but don't risk your health."

"Your worth isn’t tied to your weight, but commentators will discuss your body." 

"How you perform matters but only if your appearance meets standards."

“Celebrate your body for what it can do, but only if it's at a 'race weight'.”

“You should be strong and powerful, but also light and lean.”

“Prioritize longevity in sport, but we will praise you for quick transformations.”

“It's all about how your body performs, but how you look matters.”

“Be confident in your skin, but your body will be compared to athletes faster than you.”

“Weight doesn’t define you, but your results will be linked back to it.”

“Train hard and eat well, but don't gain weight."

Commenting, discussing and highlighting an athletes' body weight is an ongoing problem, rooted in toxic sports culture, media objectification, and the widespread promotion of an ideal body image. Such comments - which are often conflicting and confusing - can significantly increase a fixation on weight and appearance. This, in turn, can result in under-fueling/eating, increasing the risk of injury, health issues, and burnout. 

The next time you hear a discussion on body weight, image or race weight, remind yourself that your body is your most valuable asset. It's not an object that needs to be manipulated to be made smaller.

Performance, health, and self-worth are not defined by a number on the scale.

Your race weight is the one where you feel energized, happy, resilient, and healthy.

Your performance is not defined by a number — it’s built on consistent training with a well-fueled and healthy body.

Celebrate what your body allows you to do and not how it looks doing it. 

2025 Trimarni Endurance Camp - wrap-up

 

On August 24th, we wrapped up our 25th (+) camp (I've lost count since our first camp in 2014!) and what an incredible experience it was! Over three days, our 11 campers/athletes from Florida, South Carolina, Chicago, Georgia and Washington worked on their technique in the pool, excelled at terrain management, TT work and bike handling skills, and built durability with three runs —while also learning new pacing strategies, building confidence, and connecting with others who share the same passion for the sport.

Over three days, our campers accomplished: 

• 1 hour of technique-focused swimming at the Westside Aquatic Center.
• ~8 hours of terrain management, pacing, TT work, climbing, descending and bike handling skills. 
• Around 9,000 feet of elevation gained on the bike.
• Almost 2 hours of running - with two runs off the bike. 

With athletes ranging from 29 to 67 years of age, every day was packed with opportunities to grow stronger, smarter, and more prepared for the rest of the season. 

We had 4 athletes preparing for the IM World Championship in Kona, 3 preparing for the 70.3 World Championships in Spain, 2 preparing for the IM World Championship in Nice, one preparing for IM Chattanooga and two preparing for late season 70.3 events. The energy, teamwork, and focus from every athlete was inspiring. A huge thank you to all of our campers who showed up ready to learn, work hard, and have fun.

We’re proud of what was accomplished this weekend, and we can’t wait to see how these athletes carry the momentum into their upcoming races. 💪🔥

Our last run workout (off the bike). 

I love this shot. River road is the perfect 4 mile quiet stretch of road for TT intervals thanks to the undulating terrain and beautiful views. 

Sunny got to play with Birdie and Myrtle at the camp pizza party. 

We LOVE D'Als pizza. We purchased 10'inch pizzas for each camper to enjoy at our camp pizza party. Thank you Meredith for offering your house for the party. 

Post run workout. After a warmup jog around Furman the main set was:

6 rounds of: 30 sec surge, 3 min steady strong, 30 sec surge into 2 min EZ (walk/jog)

We had everyone run out and back by the Furman lake so that we could watch everyone in action.

Beautiful views at Furman.

Discussing bike handling skills for our bike skills session - climbing, descending, u-turns, cornering. 

Our first session of camp - a swim workout focusing on technique. 

Sunny always enjoys going to Run In to stock up on sport nutrition for camp. 

We've been hosting triathlon camps since 2014 but over the years, triathlon camps have become increasingly popular among both beginner and experienced triathletes looking to sharpen their skills, and boost performance. Whether you’re training for your first Ironman or wanting to check out of life for a few days in order to train with a like-minded individuals, triathlon camps offer far more than just swim, bike, and run workouts. Here’s what you can expect to learn at one of our triathlon camps:

1. Technique Refinement

At the core of every one of our triathlon camps is technique—because better form equals better confidence, efficiency and performance.

• Swimming: Learn efficient stroke mechanics (tautness, catch, body position), breathing techniques, open water strategies, and sighting drills.

• Cycling: Improve your bike handling skills, pedaling efficiency, climbing techniques, descending and terrain management. 

• Running: Work on form, mental focus, cadence, posture, and pacing.

2. Transition Skills

Transitions (swim to bike and bike to run) are often overlooked in training, yet they can save valuable time (and stress) on race day. Although we didn't practice transitions at this camp, we typically focus on transitions at our early season camp. By rehearsing transitions, you learn how to quickly and confidently move from swim to bike, and bike to run. You can practice setting up your gear, working through high-pressure scenarios and avoiding common mistakes (like forgetting to remove your helmet as you start the run). 

3. Pacing

Triathlon success depends on smart pacing across three disciplines. At our camps, no athlete is too fast or too slow. We create routes so that every camper has the opportunity to focus on his/her own abilities. We do this by riding or running to a specific location and then we prescribe the workout on an out and back stretch of road (which can be anywhere from a mile to 5 miles). This allows every camper to make real-time decisions based on fatigue and fitness level. Athletes learn when to push, when to hold back, and how to finish strong.

4. Nutrition and Hydration

At every Trimarni camp, I provide specific guidelines for fueling during workouts. What you eat and drink before, during, and after training can make a big impact on how your body performs and recovers. At camp, I'm always available to offer tips on: 

• Race-day fueling strategies

• Proper hydration

• Recovery nutrition

• Avoiding GI distress

Since we plan several workouts a day, athletes have the opportunity to test and refine their training and racing nutrition plans. 

If you are in need of sport nutrition for your upcoming training and racing, here's a link to receive 10% off your next order at The Feed.  I love The Feed because you can purchase items in bulk or single servings, which is great when trying out new products. 

5. Mental Toughness 

Triathlons are as much a mental challenge as they are physical. At camp we find it incredibly inspiring how every athlete brings out the best in one another. From staying focused, to overcoming self-doubt to supporting other campers, the mental tools used to get through workouts can be extremely valuable on race day.  Speaking of mental toughness, Trimarni team member Don provided us with My Race Tatts (his company) and I am really excited to sport my temporary mantra tattoo on race day at Ironman Chattanooga. 

7. Community and Motivation

Last but not least, triathlon camps foster a strong sense of camaraderie. We always find it special how friendships are quickly formed throughout camp. At camp, you'll meet athletes of different abilities, share race stories, build friendships, and find motivation that lasts long after the camp ends. Training alongside others who share your passion can reignite your enthusiasm and help you push through limits.

FINAL THOUGHTS

Attending a triathlon camp can be a life-changing experience. With expert coaching, real-time feedback, and structured training, you’ll come away with a clearer understanding of your strengths and weaknesses—and excitement to work hard(er) to take your fitness to the next level. 

'25 Breck Epic - FINISHER!

 

Stage 6: Gold Dust 

31 miles 

3660 feet elevation gain 

3:01

19th (40-49)

8th GC (40-49)

Video Recap 

The last day. Karel woke up wondering how he would move the pedals with his exhausted body, let alone gather the energy to get on his bike. Ever since the first stage, he's been struggling but somehow he finds the strength to give his best. Compared to 2023, he is actually performing better overall (and on each stage) thanks to improved skills and having prior experience at this event. However, today was rough for Karel. Although "shorter" in terms of time, distance and elevation, he had no more fight left in him. He tried to give his best but his body had other thoughts. 

I dropped off Karel's bag at the aid station 2 drop off at Beaver Run Lodge (although he didn't end up stopping for it) and then I drove to the rec center. I swam from 6:45-7:45 and managed to get in 3000 yards. I was very tired this morning. Although I can't compare to what Karel is going through, my body is in need of some recovery days after a solid week of "exercising" (non-structured training) at 9700 feet. 

After my swim, I went back to the Airbnb for a quick change and got on my bike to head to the ice rink for the stage start. The start was a time trial start, 10 riders at a time. Karel set off at 8:36am. I saw Karel before he got into the corral and reminded him of all that he has accomplished and today is all about getting to that finish line. 

Once Karel was off, I went on my bike for one last ride. I rode on the bike path to Dillon and back (1:51, 33 miles). Although I am looking forward to getting back to Greenville, SC (I miss the humidity and being at 1000 feet), I have really fallen in love with this area and I've filled my cup with happiness over the past 10 days being in the mountains and in nature. 

I arrived back to our Airbnb, took a quick shower, made a recovery drink and had a snack and walked a mile to the ice rink to see Karel finish. Karel finished - appropriately, done and dusted. 

Although stage 6 was Karel's lowest age group placement, he ended up staying in 8th in the GC (general classification). 

KAREL'S STATS

• Total mountain bike miles: 222 miles
• Total warm-up/cool down miles: 27.6 miles
• Total elevation gain: 34,574 feet (including warm-up and cool down) 

To help with Karel's recovery, he did few things each day: 

• A bottle of tart cherry juice (concentrate + water) immediately after each stage. 
• A bottle of Skratch recovery (mixed with water) immediately after each stage (from the aid station). 
• Sitting in the normatec boots for up to 10 minutes before each stage and using them throughout the afternoon/evening after each stage. 
• Morning mobility + foam rolling.
• Warming up and cooling down before/after each stage.
• Eating before every stage and having two meals after each stage (post race and dinner).
• Staying hydrated throughout the day (this is hard for Karel as he isn't a big fan of plain water so he drank seltzer water and tea).
• Using sport nutrition for every stage. Karel consumed around 90g carbs per hour and at least 26 ounce fluid. He used his hydration pack (he brought two with him) as well as a bottle in the frame of his bike. He relied mostly on sport drinks (ex. INFINIT Fructose, PH 60g) and consumed some gels/chews as needed. 
• Staying positive. This was a hard one as he was very exhausted and sometimes mentally broken, but he tried to focus on the positives and not waste energy on things out of his control. Although he questioned his abilities before each stage, quitting was never an option. 
• I helped Karel out as much as I could so he could focus on each stage. I dropped his aid station bags off in the morning, I did the laundry, I rinsed out his hydration packs, I got groceries and made sure he had food to eat (sometimes laying a plate of food in front of him when he had no appetite to eat) and offered support on each course as much as I could. 

I picked up a few yummy eats from Clints Bakery and Coffee house

I would say that this was a very successful trip. Karel completed his second Breck Epic and I was able to get in a lot of great "exercise" in the mountains. If you are in the area and are interested in cycling, here are my favorite routes: 

• Breck to Loveland Pass (closed this year due to a landslide)
• Breck to Leadville 
• Copper triangle (I started from Breck when I did this route in 2023 but that makes the route 116 miles instead of 79, starting from Copper mountain). 
• Breck to Vail 

The trail system here is incredible. I highly recommend bringing your bike or renting a bike if you come to visit Breck. This town is very kid friendly (especially if your kids love to ride bikes/MTB/Skateboard) and the weather is perfect in August - 40-70's but it feels much warmer. The air is dry and the altitude is rough but this area is very beautiful. The downtown is filled with lots of shops and places to eat and it's very easy to get around (walking) if you are staying within a mile of downtown. The rec center is a little costly if you are purchasing a day pass so I recommend a 6-visit pass (which can be shared by others) or a monthly pass. There is also a rec center in Silverthorne. The pool is small (4 lanes) but I never found it to be too crowded. There is also a nice indoor play area in the pool for kids (at both rec centers). 

Thanks for following us along over the past ten days.

Our "cup" is filled and now it's time to return home to our furries in Greenville, SC. 

I hope these blog posts inspired you to challenge yourself. Life is too short not to work hard and try new things. Challenging yourself drives personal growth. When you step outside of your comfort zone, you develop yourself in ways that wouldn't happen if you stayed in familiar territory. Growth comes from discomfort, struggling and sometimes failing. Achieving something difficult proves to yourself that you are capable and stronger than you thought. When you question your abilities, you are staying within a mental boundary. Pushing those limits expands your capabilities. Challenges are important because they give you a sense of purpose. Whether it's in work, sports or any area of life, challenging yourself helps you become a better, more resilient and more capable version of yourself. 

'25 Breck Epic Stage 5

 

Stage 5 - Wheeler Pass

24.5 miles 

5259 feet elevation gain

4:12

10th (40-49)

8th GC (40-49)

Video recap 

The Wheeler pass stage is hard to describe. I've only seen parts of it when I was spectating in 2023 but based on Karel's feedback, it is a trail that he would never ride on a mountain bike. It's rocky, technical and sketchy. Karel mentally prepared himself for the stage but he woke up incredibly sore, tired and empty. With over 5000 feet elevation gain in 25 miles, much of the ride over 12,000 feet and another 4+ hours of racing, Karel questioned how he would be able to pedal, let alone get through the stage. 

I was really looking forward to cheering Karel on and also looking forward to a run (well, hike/jog) up the mountain. I set out at 7am, dropped off Karel's bag at the aid station drop off and continued up the mountain. I jogged when I could but the 6 miles and 3200+ feet of rocky uphill required a lot of walking. I'm finally feeling a bit acclimated to the elevation which did help me out today. I carried 2 x 10 ounce flasks - one with water and one with Never Second and I also carried 2 x 16 ounce flasks in my USWE vest - one with water and one with Never Second. 

I decided to head towards Peak 9 as this would allow me to see Karel around mile 6.7 of his ride and I would be able to run back down without getting in the way of the other riders. I continued to check my phone to make sure I was going the right direction but I must have gotten on the wrong trail to start (which looking back is kinda silly because it was a straight forward rocky road all the way to the top) and I ended up on the wrong trail. I ran back down to the intersection and then I found myself stuck. It was getting close to 8;30 (Karel's wave of 10 riders went off at 8:36am and it would take him at least 80 minutes to get to the top. I had two options, run back down the mountain for 1.3 miles or crawl up the mountain under the gondola. I was feeling adventurous and remembering all of our recent XTRI events, so I slowly made my up the mountain. Below is a picture of what I climbed. Probably not the best decision but I was laughing at myself as I was crawling up and holding on to tree branches and rocks to not fall down. 

I finally made it back on County Road 751 and finished up the 2 mile climb on very rocky terrain. I wasn't able to jog much because of all of the rocks so it was a fast walk up with 20 min/miles. 

I finally made it to the top of Wheeler Pass. Elevation ~12,300 feet. 6 miles in 1:48 (18 min/mile) and 3570 feet elevation gain. The views were incredible. There were a few other people at the top who had biked or walked after driving half way. 

I stayed up there for 52 minutes and watched Karel come through. I could tell he was struggling with feeling so tired, sore and low in energy. I watched him take a tumble as he was trying to pass another rider right as he was going from one trail to the next. 

Below is a picture of the trail that he went through before I saw him. 

After cheering for Karel and the other riders, I made my way down the mountain. The first few miles were slow due to all of the rocks but then the road turned to gravel and I was able to run much faster. I really enjoy off-road running, especially ones where there is a lot of elevation changes. 

I ran 5.9 miles down the mountain in 54 minutes (9:08 min/mile pace). In total my run (hike/jog) was 12 miles, 2:44, 3576 feet elevation gain and 13:40 min/mile. 

When I got back to our Airbnb, I took a quick shower and had a recovery drink and banana and got on my bike and made my way up to the Grand Lodge on Peaks 7 (2.2 miles up). I waited around 10 minutes and Karel rolled in. As to be expected, he was exhausted. He told me he took a really hard fall and cut up his shin and had some cuts on his arm. There are a lot of crashes, mechanicals and issues every day so I consider Karel pretty lucky that he hasn't had anything major happen to him over 5 stages. 

Karel and I rode down the mountain and back to the Airbnb. His bike had a few issues that he needed to fix in the afternoon due to the falls and the roughness of the trail. One more stage to go! 

'25 Breck Epic - stage 4

Stage 4 - Aqueduct 

42.3 miles

6473 feet 

4:43

9th 40-49

8th GC 40-49

Race Recap Video

In 2023, I didn't see much of Karel racing as I was preparing for XTRI Icon. My workouts were long and I was gone for most of the day because the pool was 30 min away. This time around, although I am preparing for an Ironman (IM Chattanooga - I signed up a few weeks ago), I want to share as much of this experience as I can with Karel. 

Karel woke up exhausted and his sinuses are bothering him because of the dry air. He once again questioned how he would get through another 4+ hours of racing. The courses at Breck Epic are incredibly challenging with a lot of rocks, dust and climbing. Every stage has over 5000 feet elevation gain. 

I dropped off Karel's bag around 6:30am and had a very early start to my day. I started my ride at 6:45am as I my plan was to ride to the top of Loveland Pass in Keystone and then head a few miles back to watch Karel come through aid station #2. My plan was to be at the aid station by 10:30am. 

I started to make my way up Swan Mountain and noticed that the road was closed at the top. This had me worried that I would have to reroute and go around the lake to Dillon/Keystone but thankfully I was able to cut over and get on the bike path at the top. The bike path around Swan Mountain is a piece of art. Switchbacks and a smooth windy road around the side of the mountain. 

I made my way towards Keystone and noticed a sign that said "Loveland Pass closed." I looked it up on my phone and sure enough, the pass was closed indefinitely due to a recent landslide. I had over 2 hours left until I would go to see Karel so I backtracked and headed back up Swan Mountain from the Keystone side and down to the bike path and then around the lake. I wanted to get in a good amount of climbing and Swan Mountain is a nice 2.5 mile climb with a little over 600 feet. 

The bike path on the Dillon side is a little more rough (not as smooth) but still very pretty. The Keystone path is very pretty with a rocky river alongside the path.

After 3 hours of riding, I finally made my way to a gravel road to aid station #2 by Keystone. I waited around 20 minutes and finally saw Karel. While he went pee in the grass, I got him a small can of Fanta, topped off his water bottle that had precision hydration 60g and gave him a new hydration pack w/ 3 scoops INFINIT in it. Karel told me that he had a bit of a tumble on one of the descends but he was ok. It was getting warm out and it was very dusty. Karel was having a hard time breathing today. The aid station volunteers are incredible and once again, the riders are very nice and considerate. There were several mechanical issues that riders had to stop and fix. 

I made my way back to Breckenridge, dropped of my hydration pack in our Airbnb and then rode my bike a few miles up the road to the B&B trailhead. I ended up with 4:56 ride time, 74.6 miles and close to 5000 feet of elevation. I waited around 20 minutes and Karel finally rolled through. 

Karel couldn't stop coughing and he said his lungs hurt really bad. He did really well considering all that his body is going through. He ended up 9th on the stage (40-49) and is maintaining 8th overall (GC - general classification) in his age group. Karel drank the tart cherry drink that I made for him and he filled up his bottle w/ Skratch chocolate recovery from the aid station. 

After thinking about life and why he is doing this event, we finally made our way down the mountain. Karel rode to the lodge to wash off his bike and I went back to the Airbnb and ordered Karel a burger from Flipside Burger (per Karel's appetite :) 

Around 5pm, Karel went to pick up his aid station bag and I went to the Rec center for a swim. 

Tomorrow's stage is short - only 25 miles but incredibly challenging with over 5200 feet elevation gain. The Wheeler pass is rocky, steep and technical and requires a lot of hike-a-bike. Two more stages to go! 

'25 Breck Epic - Stage 3

Stage 3 - Circumnavigation of Mt. Guyot

39 miles 

6200 feet 

4:47 

9th AG 40-49 

Flat tire 😔

Video Recap HERE

Karel went to bed and woke up very tired, sore and exhausted. Shortly after he got out of bed around 6am he said to me "I'm not even half way through the event. I don't know how I'll get through today." I knew the stage would be challenging for him based on Karel's feedback from last time so I gave him lots of words of encouragement. Karel was feeling nauseous and had a hard time eating his oatmeal. 

Around 7:10am I drove up the street to drop off Karel's aid station bags. He decided to use two bags today. In aid station #2 bag he had 1 bottle of sport nutrition (INFINIT) and in aid station #3 bag he had another USWE hydration pack (1.5 L) with INFINIT. He started with a USWE hydration pack and had a bottle on his bike with sport nutrition. 

A little after 7:30am, I headed out for my ride. My plan was to go to the village of Vail and back and then climb up to the B&B trailhead to see Karel finish. Based on his time from last year, my goal was to be back at the finish by 1pm. It was chilly out this morning but not as cold as yesterday. I wore knee warmers, light gloves, a base layer tank and arm warmers. I warmed up quickly once I got to Frisco as I started to climb on the bike path towards Copper Mountain (7.7 miles, 652 feet). I rode through the town of Copper mountain and made my way onto the bike path towards the Vail Pass. I enjoyed this 4.4 mile climb (705 feet) as it was a gentle grade (for most of it, with a few pitchy sections and a narrow section due to construction). The bike paths are incredible in this area. I was riding from Breckenridge to Vail all on a car-free bike path! I descended 11 miles which meant I had been on a bike path for 2 hours and 34 miles! I then made my way on to the bike lane and descended into the village of Vail - 37 miles, 2:12, ~1600 feet. I kept track on the time to make sure that I would be back in time to see Karel finish. I was a little worried about the 15 mile, 2300+ feet climb back to Vail pass but overall it wasn't too bad. There were some really pitchy sections which had me breathing heavy. Overall, I feel like I am getting a little more used to the altitude but I still can't push hard without my legs hurting and breathing heavy. I enjoyed the 15 mile descend back into the town of Frisco and then I made my way 8 miles back up to Breckenridge (into headwind) and then a few miles up to the B&B Trailhead. In total, my ride was 5:10, 80 miles, ~5600 feet.

I arrived to the stage finish a little before 1pm and around 20 minutes later, Karel rolled through the finish line. He looked disappointed but I was just so happy that he made it to the finish. Unfortunately, he got a flat tire on one of the very rocky descends. Thankfully his foam insert helped to not destroy the rim and he was able to plug the tire, use some CO2, plug again and then at the next aid station, get another CO2. Seeing that several riders had much more serious issues like broken wheels, broken chains and broken spokes, Karel got lucky with only a puncture that he was able to plug (2 plugs). He ended up losing around 8 minutes but he rode really well throughout the stage. He finished 9th in his category and continues to sit in 8th GC (40-49). 

In any race but especially in off road cycling, it's not about if something happens but when AND how you deal with it. Karel was bummed about the situation and it made him lose some of his mojo but he acted quick, fixed the flat and continued giving his best. 

After the stage, I gave Karel a cup of tart cherry juice (I brought the concentrate packet and added water from the finish line area) and Karel also made himself a bottle of skratch recovery from the finish line area and we shared a coke. I consumed 4 bottles of INFINIT 90g carbs throughout my ride. 

We rode back to the Airbnb and after Karel cleaned up, he went to the village to have Orange Seal fix his tire. Karel brought another tire so he had them fill with sealant and put the tire on. This saved Karel lots of time and energy as he was not looking forward to spending time fixing his bike this afternoon instead of recovering. While Karel was fixing his tire, I went for a 38 min, 4.5 mile run. At first I thought I was getting used to the altitude but then after I turned around and started the net incline back to our Airbnb, I quickly realized it's still incredibly hard to run here. 

Karel is now officially half way through the Breck Epic 6-stage event. He is really tired, sore and exhausted but he is also performing really well. Although he is 2 years older than the last time, his skills have really improved and he is feeling much more confident on the descends. 

Hoping for lots of mechanical luck for tomorrow! 

A few pics from yesterday late afternoon at the bike week expo....

Free local cookies! 

Several female-run bike businesses!