Another Year Older!

As a triathlete, it is only appropriate that I remind myself that I only have 1 more year in my age group before moving UP into an older age group (30-35). But as a health and fitness professional, it feels great knowing that at the age of 29 (since today is my birthday), I feel younger than ever before. Since beginning of my journey of eating for fuel, I've learned to develop a healthy relationship with food as well as a strong desire to increase my quality of life. While I may not be able to prevent disease or death, my love for exercise and healthy eating is a passion of mine in an effort to improve my quality of life as well reducing my risk for disease. Because life has no itinerary nor any guarantees, I look back at the last 365 days and feel blessed that I had so many exciting opportunities and experiences to share with all my blog readers. Because I can't plan the future, I only hope I can continue to inspire, motivate and share my passion with others, as I continue to improve my life and making the most out of my days.

May 31: MY BIRTHDAY!!!

June 2010:
Rock N' Roll Half marathon - http://trimarni.blogspot.com/2010/06/rock-n-rollman-half-race-report.html
Iron Girl Atlanta Triathlon - http://trimarni.blogspot.com/2010/06/iron-girl-atlanta-race-report.html

July 2010:
Started my dietetic internship! http://trimarni.blogspot.com/2010/07/day-1-fda-conference.html

August 2010:
Created a lot of yummy Marni-creations and started my IMWI Taper - http://trimarni.blogspot.com/2010/08/taper.html

Sept 2010:
Wrote a letter to my body - http://trimarni.blogspot.com/2010/09/dear-body.html
Thanked my team - http://trimarni.blogspot.com/2010/09/my-team.html
Finished my 4th Ironman - http://trimarni.blogspot.com/2010/09/ironman-wisconsin.html
Celebrated Karel's birthday - http://trimarni.blogspot.com/2010/09/happy-birthday-karel.html
Karel placed 2nd in Bartow and secured his win as the Florida Cup Pro 1,2 cycling champion - http://trimarni.blogspot.com/2010/09/bartow-criterium-race-report.html

October 2010:
Campy's birthday!! http://trimarni.blogspot.com/2010/10/happy-birthday-campy.html
Dietetic internship Food Service rotation Theme Meal - http://trimarni.blogspot.com/2010/10/theme-meal-at-least-i-didnt-serve-tofu.html
2 year wedding anniversary - http://trimarni.blogspot.com/2010/10/happy-anniversary.html

November 2010:
Florida state cycling road race championships and awards banquet: http://trimarni.blogspot.com/2010/11/florida-cycling-state-road-race.html
Received my issue of LAVA magazine with my article in it - http://trimarni.blogspot.com/2010/11/name-in-print.html

December 2010:
4 minute PR at the Jax Half marathon - http://trimarni.blogspot.com/2010/12/jacksonville-bank-12-marathon-race.html
Started my clinical rotation - http://trimarni.blogspot.com/2010/12/last-first-day.html

Jan 2011:
Started my acute care rotation at St. Vincent's Hospital...13 weeks that changed my life forever, the best experience ever! http://trimarni.blogspot.com/2011/01/1-week-down-12-to-go.html

Feb 2011:
Training to be a RD..not much time for anything else in life - http://trimarni.blogspot.com/2011/02/training-to-be-rd.html

March 2011:
Getting closer to becoming a RD - http://trimarni.blogspot.com/2011/03/happy-day.html

April 2011:
Finished my dietetic internship - http://trimarni.blogspot.com/2011/04/no-longer-dietetic-intern.html
Karel finished Athens Twilight Criterium - http://trimarni.blogspot.com/2011/05/athens-twilight-recap.html

May 2011:
My brother graduated with his MBA from Carnegie Mellon - http://trimarni.blogspot.com/2011/05/proud-sis.html


What an exciting and BUSY 365 day...but I wouldn't want it any other way!

Beautiful weekend away

It's always nice to get away, especially when family and old friends are involved. My training is going great lately and I couldn't wait to ride on familiar roads, down south in the Tampa Bay Area. While in Jax on Fri morning, after finishing a hot, 50 mile tempo bike, followed by a 46 min transition run, I recovered with a campy walk, stretching, ice shorts, a smoothie, more stretching/hip exercises and breakfast. Then came several hours of RD exam studying (with more stretching..I'm very careful not to sit too long as I've learned that my body and hip flexors are not keen on sitting for long periods of time). I was delighted to hear from a high school friend who was in town so Campy and I made a quick stop to visit her and her beautiful 3 kids. After a massive shower outside, I picked up Karel from work and we were off to visit my parents, late Friday evening.
I was super excited for Sat morning and couldn't wait to join the Gearlink group ride. Karel and I drove to Chainwheel drive to meet the group but only a handful of riders were there. It was great to catch up and ride on some of our favorite roads and Karel had an "easy" spin as I lost my legs somewhere after mile 30. With only 7 guys on the group ride (and me), it made for quick rotating and many tough pulls. But nevertheless, the memories of me attempting to finish warm-up with the Gearlinkers around 4 years ago, quickly popped into my head and I couldn't help but smile, as I maneuvered my bike as if I was one with my lovely Trek road bike. After a quick 55 miles, we arrived back at the bike shop and I gathered my stuff for my brick.
As a side note: For my upcoming training, I will be doing many runs off the bike and very few "run only" workouts. I have read a lot of articles from top coaches and my athletes (and myself..although, I am just now getting back into things after my hiatus from structured training due to my internship) who have really seen benefits of running off the bike. I have two key workouts designed for the weekend. One being a transition run where I do a tempo ride, followed by a "run like a kid" run (no garmin, heart rate zones, no concern for miles, etc....) where I just run for time and listen to my body. I also have a faster ride (which may be long in miles but is typically with a group so it is fast) and I follow that with a short but intense run. I call this workout a brick because the intensity is higher than in the transition workout.

After the bike ride with the Gearlinkers I put on my pink fuel belt (I never run without it) and headphones and headed out on my brick run. 10 min warm-up, 10 x 30 sec "fast" with 30 sec "easy" (last week was 5 x 30/30 and I plan to increase time for the "fast" rather than increase intervals) and 10 min cool down. Karel picked me up down the road and we headed home for a relaxing dip in the pool...ahhhhhh, so relaxing!




This morning was a beautiful day-off from training so I could spend the day with my fabulous hubby in Naples Florida. Karel was craving a race post-Athens Twilight, just to shake up the legs and make sure he still had "it" in him. Well, with an 8th place finish and most of the race in the break, I am pretty sure Karel is still riding strong (although, my European hubby hates cycling in the heat!).
Campy had a great time (as always) and even landed on the podium as the number 1, cutest dog in the world..award was a big kiss, given by me.


On the way home, we stopped for gas and spotted a farmers market stand across the street. We picked up several fresh fruits and veggies as I love supporting local farmers!
After another dip in the pool, we had a fabulous dinner with my parents who prepared a healthy and SUPER yummy meal (stew meat for the fam, boca burger for me). YUM!

Corn on the cob, spinach and kale salad, sauteed zucchini, boca burger, fresh bread and quinoa.
Wishing everyone a safe Memorial Holiday. As a holiday to honor and commemorate men and women who died while in military service to the United States, thank you to all who are alive, fighting daily for our freedom so that we can live our life to the fullest.

Fruit Finds

I'm absolutely loving this Florida weather. I find is super easy to get out the door and train. Most of all...NO more looking at the ceiling while swimming!! I am often reminded of my high school swimming days where it seemed like I lived in the water. I swear I was born to be a fish.
Currently, I look forward to my afternoon/early evening swims every Tues, Thurs and Sunday and it feels so nice on my body and brain, especially after a morning workout and a full day of studying. I also decided to give my car a break this afternoon, so I took my road bike on a short spin as I biked to the Y for my recovery swim late this afternoon. I am all about keeping the body moving and not feeling the need to "train" every time I "work out". Sometimes I just want to run like a kid (without a garmin), swim for time (not yardage) and spin my legs (without a bike computer).

Speaking of summer, I think I am not alone when I mention my love for summer fruit. The colors, flavors and textures of fruit make me smile (and my tummy happy). I just finished off a beautiful Cantaloupe which was a perfect complement to my post workout smoothie, oatmeal or yogurt parfait. Strawberries are beautiful and I have a feeling that the price of blueberries will continue to drop as we approach July (peak season). If I had to pick a favorite fruit, I think blueberries would be at the top of my list, followed by pineapple and strawberries (tied) and then all of the melons and apricots. What's your favorite fruit?

In my latest issue of Nutrition Action June 2011 the article Fruit Finds really caught my eye. I just love the opening paragraph (written by Bonnie Liebman and Jayne Hurley):
The problem with fruit is that it's not forbidden. If fruit were loaded with calories, bad fat or salt, we might feel a more intense longing for the juicy sweetness of a ripe strawberry or the crisp crunch of a just-picked apple. "if I could only have another slice of watermelon," we might sigh. We take fruit for granted. That's partly because no big advertisers have an incentive to plug fresh fruit - except when it's an ingredient in a profitable brand-name item like McDonald's McCafe Real Fruit Smoothies.

For some reason many people fear fruit as if the natural "sugars" will cause weight gain. Too much of anything may encourage a fluctuation in weight but with fruit you receive a wonderful supply of vitamins, minerals, fiber, phytochemicals and carotenoids.

As you know, I am not a proponent of counting calories but I do believe in being aware of what you are putting in your body. Use the following list as a guideline when preparing balanced meals so that you can consume a little of everything rather than a lot of one thing. You may surprised that a serving or two of a fruit is a lot more filling than the equivalent (in calories) of a processed snack.

(From pg 14 of Nutrition Action)
*Although the serving sizes are listed, it is not evident whether or not the fruit is large, medium or small so if you are interested CalorieKing.com is a helpful website for portions)
Fruit - Serving size: calories
Watermelon - 2 cups diced: 80 calories
Kiwi - 2: 90 calories
Grapefruit - 1/2: 70 calories
Orange - 1: 70 calories (Did you know that a 131 gram orange has 3 grams of fiber!!)
Cantaloupe - 1/4: 50 calories
Strawberries - 8: 50 calories
Mango - 1/2: 80 calories
Raspberries - 1 1/4 cup: 70 calories
Blackberries - 1 cup: 60 calories
Pineapple - 2 slices or 3/4 cup: 60 calories
Apricots - 4: 70 calories
Grapefruit (white) - 1/2: 50 calories
Pomegranate - 1/2: 120 calories
Apple - 1: 130 calories
Honeydew - 1/2: 50 calories
Banana - 1: 110 calories
Plums - 2: 70 calories
Blueberries - 1 cup: 80 calories
Pear - 1: 100 calories
Cherries - 1 cup: 90 calories
Figs - 2: 100 calories
Nectarine - 1: 60 calories
Peach - 1: 60 calories
Grapes - 3/4 cup: 90 calories
Prunes (dried) - 4: 100 calories
Dates (dried) - 6: 110 calories
Avocado - 1/4: 50 calories
Cranberries - 1/2 cup: 30 calories
Raisins - 1/4 cup: 120 calories
Applesauce, unsweetened - 1/2 cup: 50 calories

Chilled pasta salad

Every experience those salty cravings after an intense or long training session? With the temperature approaching 90 degrees, here in warm Florida, I am often at a loss for words when I see/hear the foods/drinks/concoctions that athletes create when dealing with salt cravings during and after exercise (beef jerky anyone?)

It is natural to crave salt during and after training, especially if you are sweating profusely. Salt cravings may be due to mild (or severe) dehydration but I find that they are often secondary to athletes not adequately replacing lost electrolytes during exercise. From my own experience, I often crave salty foods at the end of a long weekend training session but I find that with the right recovery nutrition, adequate fluids and a little creativity with meals, I am able to subside those cravings all while replacing lost electrolytes.
Because we lose more than just sodium when we sweat, it is important that we don't just reach for table salt during and immediately after exercise as a way to compensate for cramping during exercise or replacing lost sodium post exercise. Table salt is 40 percent sodium and 60 percent chloride and 1 tsp salt = ~2000 mg sodium (recommendations are less than 2500 mg of sodium/day). Because eating salty foods will only temporarily relieve cravings (often making you feel extra thirsty, which may be confused with hunger..thus causing you to overeat after exercise when you are truely thirsty) it is important to monitor your hydration throughout the day and ensure that you are focusing on liquid calories as your primary source of fuel throughout exercise.
A little about sweating...
A well conditioned athlete will sweat early into exercise as a way to reduce core body temperature. However, as an athlete sweats (regardless of fitness status), sodium is lost and extracellular sodium levels begin to fall (Na has an average concentration of 140 mEq/L. Above 140 would classify hypernatremia or a sign of dehydration whereas less than 140 would show signs of overhydration or hyponatremia)
As sodium levels fall, the body will increase the level of aldosterone (hormone that is controlled by kidney function) in order to slow sodium loss. However, as exercise continues and sodium is lost at a rate beyond repletion, blood pressure will begin to fall. The body will then produce the hormone vasopressin to help maintain blood pressure. But as exercise/racing continues, with more water and electrolyte losses (sodium, potassium, chloride, calcium, magnesium, bicarbonate, phosphate, sulfate) performance may begin to suffer and the body may begin to experience fatigue, GI upset (often due to the athlete trying to postpone feelings of fatigue with added nutrition which is not being absorbed) and cramping (although, I believe that much of cramping is due to pushing at an untrained level, not necessarily due to sodium loss). Depending on whether or not you can tolerate food/drink when you are losing electrolytes and sodium in the blood, your body will gradully move water from the blood and into the spaces around the cells of the body, often bringing on swelling/edema.

Certainly, it's hard for an athlete to ignore salt cravings, especially if you are practicing and working on your race day nutrition, during training. Therefore, athlete or fitness enthusiast, it may be necessary to supplement with a sport drink (non-high fructose corn syrup drink) during all intense training sessions in order to provide your body with necessary electrolytes while minimizing fatigue and tissue breakdown.

For when you are finished with training and are still experiencing those salt cravings, how about trying my delicious chilled pasta salad to satisfy your taste buds on a warm summer day. Enjoy!!

Chilled Pasta salad
Pickles (chopped)
Celery (chopped)
Chickpeas (rinse before using)
Cucumber (chopped)
Purple onion (chopped)
Corn
Condiment of your choice (I used hummus but you can use light Mayo, reduced fat sour cream or greek yogurt...a few spoonfuls just to thicken the texture)
Pasta noodles (cooked until soft, then drained and rinsed with cool water)
Pepper
Lemon Juice (about 1/2 tbsp)

1. Combine all ingredients and chill.

What's New?

While I am trying to manage my time between training for Kona, studying for the RD exam (which I plan to take near the end of next month), coaching/nutrition and giving myself a little free time (although, I am not sure I have found that yet), I am slowly developing a routine again and it feels absolutely wonderful. For the past 10 months, I have sacrificed a lot for my education and it was stressful and exciting, all at the same time.
For the past 3 years, however, my life has been consumed by all things "nutrition/dietetics" and I have welcomed so much fascinating and educational material with an open mind. I have developed a great philosophy for eating for fuel as a health-conscious, vegetarian, endurance athlete and I have been able to apply all my dietetic information to real life settings (with real athletes), thanks to my intensive 6 year education in exercise science and physiology. It is funny that in life, things often come full circle when we least expect them. So, as I end this chapter of my life, I welcome new opportunities, adventures and experiences. What an exciting summer this will be!

I always enjoy providing my blog readers with the latest in the world of nutrition and sport. I love knowing what's new before the rest of the world and the ADA TIMES (Spring 2011 issue) never disappoints.

Here are a few research briefs and industry news that may get you thinking...before the media starts telling you about them.

1) Cost of heart drugs leads to patients skipping pills - According to a study in the April issue of Mayo Clinic Proceedings, the cost of heart medications is one of the main reasons patients fail to take the drugs they're prescribed, putting themselves at greater risk of hospitalization and even death.

2) Dietary Omega-3 Fatty Acids Intake associated with reduced risk of age-related Macular degeneration - regular consumption of fish and omega-3 fatty acids found in fish is associated with a significantly reduced risk of developing age-related macular degeneration in women, according to a report posted online that will appear in the June Archives of Ophthalmology

3) Walnuts are top nut for heart-healthy antioxidants - Walnuts have almost twice as many- and more potent-antioxidants than any other nut, according to an analysis of nine different types of commonly consumed nuts (walnuts, almonds, peanuts, pistachios, hazelnuts, brazil nuts, cashews, macadamias and pecans) presented in March at the American Chemical Society's National Meeting and Exposition.

4) Analysis explores levels of cancerous compounds in ready-to-eat meat products - A study published online Dec 23 in Meat Science examined eight types of ready-to-eat meat products to determine levels of heterocyclic amines, or carcinogenic compounds found that in meat that is fried, grilled or cooked at high temperatures. Focusing on beef-only hot dogs, beef/pork/turkey hot dogs, deli roast beef, deli ham, deli turkey, fully cooked bacon, pepperoni and rotisserie chicken, the study showed that pepperoni had the least HCA content, followed by hot dogs and deli meat. While fully cooked bacon and rotisserie chicken meat contained all five types of HCAs tested, the skin on rotisserie chicken had significantly higher HCA levels, perhaps because chicken skin contains more fat and protein and less moisture, and HCA levels tend to increase as moisture decreased, the researchers said.

5) Frito-Lay pledges natural ingredients - pepsiCo says half of Frito-Lay products will be made with "all natural" ingredients - specifying no artificial or synthetic substances, artificial flavors or artificial preservatives, or ingredients such as monosodium glutamate - by the end of 2012, including three of its biggest brands: Lays potato chips, Tostitos tortilla chips and SunChips multigrain snacks.

6) Commutes are most popular times for convenience stores - A.M. and P.M. commutes are a peak time for "super heavy" users of convenience stores, according to NPD Group's Convenience Store Monitor which tracks the purchasing behavior of more than 51,000 convenience store shoppers in the U.S. Super heavy users purchase coffee, carbonated soft drinks and newspapers or magazines in the morning and are more likely to purchase cigarettes or tobacco products, lottery tickets and alcoholic beverages in the evening. "Heavy" users tend to buy sweet snacks in the morning and cigarettes and alcohol in the evening. Dairy products also are popular with heavy shoppers.

It's all about Recovery

One of the biggest mistakes that an athlete/fitness enthusiast can make is not recovering after exercise/training. In my opinion, you can't go wrong when recovering after exercise because it is an opportunity to reward your body for the prior session of muscle catabolism and to to compensate for glycogen depletion and to return exercise-induced hormonal changes back to normal.

The last issue of Triathlete Magazine got me thinking about my own recovery routine. In the June 2011 issue of Triathlete there were a few pages dedicated to recovery as well as several other tips, tricks and tools to keep you healthy and race-day ready.

I find that many athletes get the "summer-training bug" and believe more is more. For me and my athletes, less is more. I believe in the process of training and developing a body that can handle the demands of training. For with periodized training, the body is more efficient at using fuels. Also, because every athlete is psychological and biochemical unique, it's important to take into consideration current fitness levels (through heart rate and power tests) as well as daily life (ex.work, diet, psychology, sleep and stress). It is easy to say that you want to train x-hours a week/weekend and perhaps some days you are better fueled and motivated than others, but in the long run it is all about consistency. While I do believe in active recovery, rest (for both the body and mind) is a necessary part in training. When I hear that athletes haven't taken a day off in x-weeks, that is a concern for possible injury or burnout. Typically, athletes will begin to add in unplanned rest days more and more often, because the body is tired and extremely fatigued. While it is great to listen to your body, a well-designed program will provide opportunities for proper recovery in order to gain strength, power and speed. For it isn't about the workout itself but how you recover from the workout.

Before you start changing around your training schedule, I provided my typical recovery routine which has worked very well for me. I also provide similar tips for my athletes, who have all learned the importance of the recovery period.
After 12 weeks of diligent strength training and stretching (and an x-ray and orthopedic apt that showed that my pelvis/hips are as healthy as can be) and 3 patient weeks of my own walk/run program to transition back into running (after not running for 10 long weeks), I am becoming one with my body again and becoming very aware of its needs during exercise. I am starting from a slow, clean slate and very happy to have a new, strong body. While I may be a bit slow right now, this is a great time for me to listen to my body (but during and after exercise) and design the best nutrition and training plan to support my performance goals. With Kona in around 20 weeks, I have plenty of time to not feel rushed and just enjoy my body in motion.
With no special gadgets yesterday, I did a 50 mile bike followed by a 50 minute run. There was no stopping during my run and I just ran by feel (which felt great, although, hot at 11am!). Well hydrated with my sport drink, I just kept on trucking along, step after step and paid attention to my form and breathing.

I hope you enjoy my typical recovery routine. Let me know if you have any questions :)

1) Come home, wake Campy up from his nap, and take him for a 10 min. walk (while sipping on very cold water)


2) Make a recovery smoothie and stick in freezer after blended.
(1 scoop protein powder, 2 large strawberries, 1 stalk celery, 4 chunks pineapple, small handful blueberries, small slice of ginger root, dash of cinnamon, 1/2 cup skim milk, 1 spoonful low fat plain yogurt, 4-6 ice cubes, water as needed.)


3) Quick shower.

4) Do 15-20 min of hip stretches while sipping on recovery smoothie.
http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-.htm
http://www.floota.com/PsoasStretch1.html (stretch #1 and #2 - there are also other stretches that you may find helpful)

5) Put on 110% Play Harder compression ice shorts (Karel is modeling them after his speed week race in Rosewell. What's great is that the ice packs stay cold for around 4 hours in an insulated bag so that you can use them immediately after racing/training while on the road!)
http://www.110playharder.com/


6) Make my "real" breakfast while wearing compression ice shorts.

'Tis the season of Fresh Produce!

According to Karel, I made the best salad "EVER". Pretty exciting, especially coming from my hubby who has tasted many of my salad creations.

In the 2011 May issue of Today's Dietitian, there was an excellent article titled "Fruitful Endeavor: adopting a plant-based diet may offer a bounty of benefits"
By: Sharon Palmer, RD

As you know very well, I am a 17 year vegetarian (lacto-ovo) and a firm believer in plant-based eating. However, as an endurance athlete and lover of exercise and physical activity, I believe that my plant-based diet should be balanced in order to support my energy needs and lifestyle requirements. As my training changes, so does my eating. More specifically, the importance of recovery nutrition increases as the intensity and duration of my workouts increase. But none the less, I always emphasize whole, unprocessed foods on a daily basis in order to provide my body with a plentiful amount of nutrients to support metabolism and bodily processes.

From the article:
Although the term "plant-based diet" has not been officially defined and is often considered to be vegetarian, the DGAC (Dietary Guidelines Advisory Committee) calls the plant-based diet one "that emphasizes vegetables, cooked dry beans and peas, fruit, whole grains, nuts and seeds." It's a manner of eating that allows animal food sources to give way to more plant food sources. Thus, it might have different meanings to different people. Clinton's (Bill Clinton) plant-based diet geatures primarily legumes, vegetables and fruit. For others, following a plant-based diet might be a more gradual process of including more plant foods and shifting away from the traditional Western diet that is high in meat, fat, saturated fat, and sodium and low in fiber. It's a simple idea that doesn't require complicated instructions to promote good health- people just eat more whole, unprocessed foods that come directly from plants.
The newly released 2010 Dietary Guidelines for Americans highlights vegetarian eating patterns, including vegan diets, lacto-ovo vegetarian diets and diets that include small amounts of meat, poultry and seafood. The guidelines state, "In prospective studies of adults, compared to non-vegetarian eating patterns, vegetarian-style eating patterns have been associated with improved health outcomes - lower levels of obesity, a reduced risk of cardiovascular disease and lower total mortality. Several clinical trials have documented that vegetarian eating patterns lower blood pressure. On average, vegetarians consume a lower proportion of calories from fat (particularly saturated fatty acids); fewer overall calories; and more fiber, potassium and vitamin C than do non-vegetarians. Vegetarians generally have a lower body mass index. These characteristics and other lifestyle factors associated with a vegetarian diet may contribute to the positive health outcomes that have been identified among vegetarians."


I hope you enjoy my latest "Fruit-inspired" salad creation!
Fruitful Salad
Spinach
Carrots
Purple Onion
Red Vine tomato
Celery
Walnuts
Hard boiled egg
Swiss cheese (sliced)
Cottage cheese
Pineapple
Grapes
Green apple
Strawberries
Dried dates (chopped)
Balsamic dressing

Exercise to eat?

A few posts ago I discussed an article in Nutrition Action (May 2011) titled "Under the Influence". On pg 5 of the article, the topic covered exercise and how exercise can influence what we eat.
I suppose that every individual (athlete or fitness enthusiast) has a love/hate relationship with food when it comes to eating for fuel. Because we all love a great sweat, a post-workout meal either complements the workout (specifically, restores muscle glycogen, encourages tissue repair/re-building, enhances immune system functioning) or the meal is seen as a "reward" thus often bringing on feelings of guilt and shame (specifically, due to improper timing/quantity of food/nutrients thus leading to shifts in hormones either during or after exercise and consequently, lending its way to overeating/overindulging).

I'd like to share the article topic with you as a way to get you thinking about how you view food and whether or not you eat to exercise or you exercise to eat. Which ever way you choose, we should eat to support hard workouts, in order to enhance athletic performance. Regardless if you are training for an Ironman, 5K or you enjoy a brisk walk on a daily basis (walking IS exercise!!!), a body that is forced to exercise/train but is undernourished is nothing more than a beautiful car with no gas to move it from destination to destination.

Think about it. You are not weighed at the finish line of a race/event in order to receive your finisher medal or t-shirt. While weight gains/loss has been shown to positively and negatively affect performance, there is a bigger picture to why you choose to exercise or train. Although weight is just a number, many people believe that a number on a scale defines oneself. Well, let me tell ya... "healthy" is a feeling that is indescribable. Keep that in mind when you are running, biking, and swimming miles around the person that is concerned about a 5 lb weight gain or not being able to eat "carbs" for the next few months. So while you are eating your balanced meal and developing a healthy relationship with food, be sure to tell your weight/food-obsessed friend that you "only" ran 6 miles today because it was an easy day. And then let him/her know that your dog joined you for most of it :)

But of course, always be kind to those who may be struggling with eating for fuel. For food is a sensitive topic and should be discussed with a trained/qualified professional who is experienced in motivational interviewing, counseling and understanding the human body and all that is capable of during exercise.

From Nutrition Action (May 2011, pg 5)
Q. How does exercise influence what we eat?
We found that exercise can have an opposite impact than we might expect.
In one study, we showed people normal ads for washers and dryers and such before a meal, or we showed them exercise ads. If people saw the exercise ads and they were reasonably active exercisers, the ads dramatically decreased how much they ate.
We think the ads bring to mind how much you have to do to work off a certain amount of calories. So it's a pretty dramatic reminder. The ads have much less impact if people aren't exercisers. so if you're a pretty good exerciser, it might be a pretty good idea before dinner to think about your next workout.

Q. Does the Exercise itself matter?
Yes. Every June we have consumer camp for anyone from anywhere in the country who's been involved in one of our studies. At one of these, we said "We're through for the day but dinner isn't ready yet so we're going to take a one-mile walk around Beebe Lake".
The students who set the pace told them that it was either an exercise walk or a scenic walk.
On the exercise walk, the students would say, "We're a quarter way through," or "We're halfway through, keep your heartbeat going, keep it high". On the scenic walk, the students would say, "Here's the stone bridge that was built in 1922," or "Look, there's an island and three kinds of birds live on the island.". And it was an easy walk but the same pace and distance in both cases.
When they got back, they were given dinner, and they ended up eating more calories if they had been on the exercise walk. And most of the increase was from dessert. The exercise group estimated that they had burned more calories, and they ended up eating more calories.
Q. They figured that they deserved a reward?
A. Exactly.

Workout Reward?
Can you afford 580 calories for a Venti White Chocolate Mocha and another 490 for a slice of Banana Walnut Bread after the gym?

Asian Tofu Slaw

I don't mean to toot my own horn but this meal is FABULOUS!! While in Pitt, I did my share of eating out (combined with 9 days on the road for Speed Week the week prior). Inspired by many affordable and costly meals, I could not wait to get home to my little galley kitchen (my kitchen is super small but my creativeness is never limited when it comes to preparing tasty and healthy meals!).

Although I am in need of a trip to the grocery store, I had several of the following items in my freezer. Karel did a quick stop at the store on Monday after he picked me up at the airport so with a little creative thinking, I was able to pull together one of my most-favorite meals that I have prepared to-date!
Hope you enjoy!!

(feel free to use as much/little of the following as you like. You can't go wrong with too many veggies!)

Firm tofu (cubed) - I typically use about 1/4th container per person
chickpeas
Broccoli Slaw Eat Smart (I bought mine at Publix, but you can probably find it in veggie section with pre-chopped/packaged veggies)
Spinach
Red Onion
Mushrooms
Corn
Garlic (2 cloves, chopped)
Dry Whole Wheat Spaghetti (or you could use Ramen noodles or your favorite noodle/pasta)
Olive oil
Seasonings - chili powder, paprika, pepper, sea salt (a pinch)
Ginger Soy Sauce (recommend low sodium)

1. Preheat large skillet pan to medium heat. Drizzle with 1-2 tbsp olive oil.
2. Add all veggies and tofu to skillet and stir (lightly) occasionally.
3. Cook for 10 min (or until veggies begin to soften and turn light brown).
Add soy sauce (I used a few "shakes" of the bottle, probably around 1/2-1 tbsp) seasonings around 5 min (I used about 2-3 tsp of chili powder and paprika), a few dashes of pepper and a pinch of sea salt.
4. Turn off heat when veggies are soft.
5. Take pasta (about a dime size) and crack into 1/2 inch pieces. Add to slaw and give a light toss.
6. Cover and let sit for a few minutes.

Proud Sis

What a fabulous time in Pitt. The weekend went by super fast and I considered staying in Pitt, searching for a job and starting a new life in Pitt. But of course, with year-round beautiful weather in Florida, I decided to pass on the hills and urban city-life and return back to Jacksonville. Also, not sure if my furry best friend would enjoy the winter months...and of course, my life revolves around my lovely chihuahua :)

My brother kept me and my family super busy during our stay in Shadyside. As a fabulous tour-guide, there was very little time to sit and relax. But that's ok, I like to be on my feet and see new sights, get inspired by local eats and of course, enjoy life to the fullest.

While sitting in the Posner Auditorium for the Tepper School of Business commencement, thoughts of my graduate commencement ceremony at Florida Atlantic University came to mind. It seemed like yesterday that I was stressed from so many exams, projects and papers as well as my many thoughts of "I can never do this!". Despite my brother being exceptional smart (ok, I have to brag about his 3.82 GPA at Carnegie Mellon, business school), he is part of the elite 50-finest of Pittsburgh as well as a Big Ten High Bar champion and overall, amazing brother. I am so proud of my brother who will be earning a hefty salary at Ernst and Young (starting in August). Most of all, we are both thankful for our amazing parents who have supported us in all our academic endeavors as well as being our number 1 fans for our sport(s) of choice.

My brother and myself have always been motivated by higher learning, mostly because we love to learn and help others. While we both have different fields, I think we share similarities in that we are both type-A individuals who never give up what we start. We both spent our college years as student-athletes and will always enjoy a healthy dose of exercise as a way to stay healthy and stress-free.








After graduation on Saturday, we all woke up super early to head to downtown Pitt for the Pittsburgh marathon and half marathon. I suppose from the pics, you can guess that this was a rainy race! This was my brothers 3rd half marathon (all being at the same race) and the secret was out that my brother had hopes to beat my PR of 1:32.
Well, I didn't doubt him for a minute as I watched my brother all over the course.
My parents and myself saw my brother at mile 1 and 3 and then I cut the course and headed over to mile 9 to catch up once more before the finish. Slightly ahead of the 3:10 marathon pace group at mile 9, I knew my brother was pushing to beat his older sister.
I also cheered on my friend Kim who had a stellar race after an intense IM training week.

I had a great time cheering and running all over the course. I made it to the finish just in time to see my brother at mile 12 1/2, yelling at him to pick up if he wanted to beat my time.
Well, he sure did cut it close. 1:31 was his finishing time, less than a minute faster than my time. Way to go Aaron!! I guess I have some training to do!




We finished our Sunday with an amazing, over the top, performance of Cirque Du Soleil Totem. If you have the opportunity to see this show..it is amazing! This is my 2nd Cirque show and I am just amazed by the human body. Simply amazing.
This was the tent where the show was performed.



My last out-to-eat meal of the weekend was at Mad Mex mexican restaurant in Shadyside. YUMMMM. A mushroom on top of a bed of lettuce with avocado, corn, chickpeas, tomatoes, peppers (green and red) and cucumbers. Served with a tortilla and cilantro lime and spicy ranch dressing. DELICIOUS..I could have licked the bowl! I can't wait to re-create this salad!

Hello from Pitt!

After 3 days of unpacking, cleaning and catching up on emails, I re-packed and got on a plane to head up to Pittsburgh, PA to spend some time with my brother, checking out the Pitt area. Already, I love it here and suprisingly, I could see myself living here. Who would have thought???
Today is a very exciting day for my family (who is here with me) because we get to celebrate the graduation of my exceptionally smart and talented brother.
On Thurs evening my brother had plans for us to go to the Pirates baseball game but we ended up having a delicious dinner near the stadium due to a rained-out game.
My veggie wrap with sweet potato fries was delicious!
It has been great to catch up with my brother who I have yet to visit in Pitt since moving here in 2007.
My brother will be running the Pittsburgh half marathon on Sunday (likely in a post-celebration state of my mind) and should do quite well. As a Big Ten High Bar Champion - turned recreational runner, my brother is hoping to break his PR of 1:35 (I think secretely wanting to break my PR of 1:32, gotta love simbling rivalry).
Yesterday I had a fantastic workout at Urban Active http://www.urbanactive.com/trainerfinder/websites/60092/bakerysquare/index.html
and had a hard time leaving the facility after my workout. I absolutely LOVE it here and want to move ASAP!! I love the feel of the city, the urban-feel and of course, the amazing gym facility. My elliptical + run + strength + swim was a breeze and I am super pumped to go again today. Since I won't be running on Sun (in order to cheer on my brother and all the other fabulous runners) I will be running along the course on sun and passing on the indoor treadmill. The half and full marathon course looks amazing and hope to add it to my list one of these days.

While at the expo for the marathon, I had the honor of meeting Jeff Galloway who is a great minded-individual who invented the run/walk strategy of completing distance events. As you may know, I am a supporter of the run/walk strategy for training and my athletes have had great success in improving performance as well as reducing risk for injury. I told Mr. Galloway about my experience in run/walk, specifically with training for IMWI (and qualifying for Kona) as well as having a 4-min PR in a half marathon by training and racing run/walk. We chatted for a while and I thanked him for providing athletes with a great philosophy which encourages a love for running all while reducing risk for injury and burnout.

Well, today is the big day. My brother will be graduating from Carnegie Mellon with his MBA. I am super proud of him as he finishes this journey in his life. After 4-exciting years at University of Michigan as an all-around gymnast (on a full-ride scholarship), graduating with a business degree, to then working for PPG and going to school part-time, to taking an internship in Missouri, to then quitting PPG and going to school full-time, I couldn't be more excited for him as he will be part of the Ernst & Young team in August. Congrats AARON on all your achievements!

Under the Influence

I couldn't WAIT to share this great article with you, my blog readers. Over the course of 2000+ miles of driving, I had the opportunity to brush up on my many nutrition magazines and journals. I threw in a few triathlon and running magazines but neglected to bring my RD exam study materials. I suppose I needed a break from the serious learning just for a bit. But now it's time to hit the books as I am currently interviewing for clinical dietitian jobs and hoping to take the RD exam before July.

In the May 2011 issue of Nutrition Action the cover story was titled "Under the Influence - how external cues make us overeat".
I found this article very interesting, specifically as it pertains to athletes. I find that athletes tend to "excuse" unhealthy eating after hard or intense workouts. While an athlete has every right to consume a different quantity of food than his/her sedentary counterpart, I believe that we should all choose similar food choices, but in different portions.
For example, when it comes to Karel and myself (say, over this past week) we ate almost every dinner together. Whereas Karel would have two portions of pasta and several slices of bread, I would help myself to more salad and tofu but still enjoy a Marni-size portion of pasta. I don't believe in "off limit" food when it comes to couples (or families) eating together. By focusing on your daily lifestyle and activity routine you should find yourself feeling in control of your food choices. By planning ahead and thinking of your individual needs, you should find yourself planning your meals and snacks to support your energy needs and not fearing food which is used for fuel. Also, by planning ahead you should also find yourself controlling your food intake so that you don't go into meals starving (which is often the cause of overeating and "excusing" foods which may limit performance). Ultimately, when an athlete plans ahead and focuses on his/her individual dietary needs on a daily basis, a healthy relationship with food is formed and an occasional treat or indulgence does not sacrifice weight or performance goals. For when an athlete eats for fuel, performance gains are most noticeable as well as an improvement in health and immune system functioning.

Pg 3 of the article:
Q. Why do people overeat?
A. we should be pretty well calibrated to know how much to eat to fill us up. We eat three times a day every day of our lives. Yet when we asked people, "when was the last time you ate to the point of regretting it?" almost everyone could think of a time. Then we asked, "why did you eat so much?"
What we found is that roughly 12 percent said, "I overeat because of something emotional," or "I had a terrible day," or "I was feeling down," or "I was bored." About 51% said they overate because they were really hungry, and 37 percent said they overate because the food was spectacular.
So we asked ourselves what happens if the person is not hungry and the food is terrible. That led to our stale popcorn study.

We gave people popcorn that was either fresh or five days old. The stale popcorn had been kept in a humidity-controlled entomology lab. On a scale of 1-10, people rated the taste a 3. It tasted like Styrofoam.

Q. And you gave moviegoers either medium or large bags?
A. Yes. And we gave them to people who had eaten dinner within 20 minutes of arriving at the theater. So we gave them bad food when they weren't hungry, and people ate 34% more from the bigger bucket. If the popcorn was fresh, they ate 45% more from the larger bags. When people left, we said, "Gee, you ate 34% more. Do you think the size of the bucket had anything to do with it?" And to a person they said, "No, how could it?"


What is extremely amazing about this study is that it is easy to eat for no reason or to feel no control when eating. I find that many athletes are hungry, often bypass the feeling of hunger in order to encourage weight loss and forgo necessary snacks which will help maintain blood sugar levels and boost metabolism and tissue rejuvination. This situation often leads athletes to be underfueled prior to workouts even though there may be adequate muscle glycogen, low blood sugar levels often lead to a feeling of fatigue and extreme hunger during workouts which ultimately sabotage the workout. Thus, this leads to an athlete "trying to get through" a workout, feeling extremely hungry after the workout and then giving the "ok" to eat a lot of whatever they are craving...thus missing a vital opportunity to refuel.

Starting tomorrow, try planning out your day by focusing on your workouts. Plan pre, post and possibly during training fuels (if more than an hour, I recommend training with a maltodextrin sport drink, at least 100 calories) first. Then workout around the workouts so that you plan your three meals during the day. Then, fill in snacks. To make sure you aren't missing vital nutrients, use snacks as an opportunity to add in fruits and veggies which may be hard to consume at meals.

Carbo-load!

On our last evening in North Carolina, I created a yummy pasta dinner for Karel and his teammate, as well as for myself and my good friend Christi. All for $32 at Harris Teeter (including a case of Yuengling for Karel). One of the great things of having a kitchen when traveling is being able to prepare your own meals. Knowing that a meal for two at a restaurant would cost a lot more than what I spent for dinner for four (including LOTS of leftovers), I find it comforting knowing exactly what I am putting in my body and when it will be served. No waiting for food, no concerns of how the meal was prepared and no waiting for the final check.
Since Karel and myself travel a lot for races, I have become very familiar with eating on the road as well as making sure we are both well-fueled before races.
If you are like me and like a little control when it comes to fueling your body before a race, I suggest finding hotels such as Extended Stay which come with a full kitchen (except an oven). If you are staying in a hotel for a race, I suggest passing on the host hotel and the nice amenities like fluffy pillows, a coffee maker and a down comforter. Although the hotel may be close to the race venue, the price of an expensive host hotel typically doesn't include a microwave (for heating your pre-race oatmeal), a refrigerator (for keeping your food and drinks cool), free internet and free parking.
At some race venues you can find a condo which would be great, but for most races, I would call ahead and request a microwave and/or refrigerator just to put you at ease when it comes to preparing your pre race meal(s). Of course, you can be really creative and heat water in the coffee maker but just don't forget a spoon and bowel for your oatmeal.
Whenever my athletes have an upcoming race (at a new distance), I find it very helpful to send them a pre-race nutrition guide with my suggestions of how to fuel before a race. Many athletes believe that race day nutrition must be perfect in order to reach the finish line but in fact, proper race day nutrition depends on what you do on the days leading up to a race.

I hope you enjoy my latest carb-load creation. Pasta, marinara sauce, asparagus w/ garlic butter, steamed broccoli, sauteed tofu, fresh bread with poppy seeds and sesame seeds and angus beef meatballs for the meat-eaters.





Campy and his best buddy Milo really enjoyed the leftovers at the pasta dinner.

Diner-style dinner

Home at last!! I have several pics and updates from the past 9 days and 2000+ miles of traveling which I will be posting in the next day or two. Just catching up on emails, coaching/nutrition work and getting back to a normal schedule. But I have to say, what a fantastic time to spend with my wonderful husband and cute-cuddly, furry BFF.
I also received news today that my information is currently within the hands of the CDR (commission on dietetic registration) and I should be receiving my application handbook within 7 business days. YAHOO!!! I can't believe that last week I was stressing over my final exam and now I am eligible for the RD exam!!

Before we left on Fri morning, I made a fabulous dinner of leftovers in my kitchen. Knowing that we would be away for over a week, I wanted to make use of all food in my place.

I really didn't have a concept when starting dinner on Thurs evening but one thing lead to another and a fabulous Marni-creation was created. With a bag of fresh veggies (bought from Publix, which I then steamed), a few eggs, skim milk, shredded cheese, corn, tomatoes, greek yogurt, two potatoes and garlic, I made the best-tasting that reminded me eating in a diner. However, this meal was cooked at home and I didn't have to wait for my food or the check. Enjoy!!

For the potatoes, slice thinly and toss in olive oil and paprika. Bake for 25-30 min on a baking pan (lined with tinfoil) at 450 degrees, or until golden brown.

2 more days

Where has the time gone? I can't believe 1 week ago we were making our way to Athens GA and now we only have 2 more days left in our trip. I am really enjoying my time traveling to new places, seeing new sights, eating local eats and swimming in various pools but my hubby (who is doing all the work) is super tired and sore. Last night was race #5 and it was a tough one. Karel has finished every race of Speed Week this year and I couldn't be more proud. Karel has a race at 4pm today near downtown Charlotte NC. It is a super tough course with a sharp 90-degree corner on the bottom of a hill, with an immediate gradual climb to begin the next loop. These races are not easy and with over 175 riders in each race, the pace is blistering fast. Karel has a lot of determination to finish these races but with Athens starting the gradual decline in energy and increase in soreness, he is really fighting to finish each race he starts.

We are enjoying ourself at our friends' house in NC. Campy loves hanging out with his furry buddy Milo and Karel and myself LOVE having a kitchen for home-cooked meals. The other night I made a super Yummy dinner of tofu, dirty rice, oven grilled corn and a beautiful salad, while Karel made Talapia w/ onions and garlic.

A Health Conscious Traveler

There was a time in my life (many years ago) that I felt the need to be well-prepared when it came to my food while traveling. Although I still like to be prepared so I can somewhat maintain heart-healthy habits while on the road, I don't believe that I need to be obsessed and controlled when it comes to attempting to maintain my typical diet when traveling.
While at one time I would bring measuring cups, individaully portioned snacks and my own stash of Marni-foods, that time in my life is over (thank goodness) and I have a very healthy relationship with food when it comes to eating outside my home.

I believe that we should eat well on an every day basis so that when we travel (or celebrate an occasional event, etc.) we can enjoy different foods and a different routine. I do believe that a person can eat healthy while on the road but it takes a little creativity and open mind to be "ok" with not eating like you would normally eat. By feeling confident with the foods that you put in your body on a daily basis, you should find yourself not concerned with "weight gain" while traveling.

Karel and I have been traveling since Fri morning and we have 4 more days to go until we are home. I have a bag full of food (peanut butter, whole grain crackers, nuts, oatmeal, dry cereal, protein powder, homemade apple/banana oatmeal cookies, granola bars) and a cooler full of wonderful snacks (spinach, hummus, carrots, celery, grapes, strawberries, yogurt, milk, deli meat for Karel, applesauce). Certainly it is a little easier to bring along food while traveling by car but we don't expect to eat in our room every meal of the day. By snacking on fruit and veggies or eating a small protein snack before a meal, I find myself feeling in good about my choices when eating on the road. I love enjoying foods that I wouldn't normally eat on a daily basis and visiting new restaurants and places to eat.

As an athlete who wants to develop a healthy relationship with food, I believe it is important that healthy eating starts at home. Starting with a blank canvas, without considering pre and post training fuels, spend a few days journaling your food, moods and times for eating so that you can create a template for heart-healthy eating in order to feel great on a daily basis all while having a healthy relationship with food.


Here are a few of my articles that you may enjoy:
(If you have a question, feel free to leave a comment)
http://www.usatriathlon.org/resources/multisport-zone/fuel-station/taking-your-nutrition-on-the-road

http://trimarni.blogspot.com/2010/01/day-14-be-health-conscious-traver.html

Weight Maintenance Throughout Racing Season

Well, we are getting ready to hit the road again. Off to Beaufort South Carolina tonight, then Walterboro SC tomorrow, Fri is Spartenberg SC, Sat is Charlotte NC and Sun is Sandy Springs GA. If you live in any of those cities (or near), send me an email...I'd love to meet some of my blog readers! Plus, you can watch some exciting races as well!

I thought this topic was very appropriate, now that triathlon season is in full-swing. I hope you enjoy my latest article found in the FREE Iron Girl newsletter. Enjoy!

Weight Maintenance Throughout Racing Season
By Marni Sumbal


When an athlete attempts to lose weight, nutrient empty foods are often the first to go. But when weight loss begins to plateau, athletes may reach towards drastic measures, such as extreme exercise, weight loss pills or unrealistic calorie restriction. Regardless, if you feel frustrated, depressed or lacking self-confidence, there is no reason why you should seek radical measures to lose and/or maintain weight. While increasing your consumption of nutrient dense foods, such as fruits and veggies will help curb hunger and control appetite throughout the day, it's important that your dietary habits support your current training routine and help reach racing goals.

If you are training for an upcoming race, your diet should include a variety of nutrients to encourage proper fuel storage, to boost immunity and to aid in quick tissue repair. A diet rich in whole grains, heart-healthy fats, lean or vegetarian protein, low-fat dairy, legumes and nut butters/nuts/seeds will not only encourage performance gains but will keep you satisfied as you train for future races. For individuals trying to prevent weight gain throughout racing season, prioritize pre and post training fuels depending on the workout intensity and volume and keep a food journal to recognize times of food weakness and strength.

Planning balanced meals (starting with breakfast), interspersed with several balanced snacks, is a great way to jump-start your metabolism and control blood sugar levels throughout the day. As a dedicated athlete seeking performance gains, a positive attitude, patience and confidence will help with weight maintenance throughout the racing season. While there are foods that limit performance and provide negligible nutritional value to your health and exercise routine, associating guilty feelings when eating "bad" foods is not appropriate for an Iron Girl, living a balanced lifestyle. Starting today, throw away that list imaginary list of "off-limit" foods and consider all the foods that should be included in your active and healthy diet.

Athens Twilight Recap

It is an "off" day for the professional cyclists who are racing in the NRC Speed Week. So while the professional cyclists are sleeping in, getting massages, eating planned meals and going for recovery spins, Karel is spending his time at both Jacksonville Trek Stores today. As much as Karel would love to race for a living, we both love our sports as a lifestyle and at the end of the day, triathlons and cycling comprise a only a minor portion of our life. Karel and myself are not defined by our sports because it is an outlet to relieve stress, put our training to the test, reach our goals and to challenge our mind and body. We are not professional athletes and in the case of injury, sickness or financial reasons, we would not feel as if our life was over if we could not race. For we love helping others, spending time together, traveling, spending time with Campy, watching movies, training/exercising and fueling our body with heart-healthy food and when it's all said in done, we both want to live our life to the fullest.

Having said that....
The Athens Twilight is like no other cycling race you will ever witness in your life. Karel has attempted the Athens Twilight for the past 3 years (in the Professional category) and the longest he has survived was around 40-50 min. Last year, in the pouring rain, he made it 14 minutes and said it was the hardest 14 min of his life. This year, he expected nothing less and wondered if his body would be able to tolerate the pain just one last time.
I will post a description found in a magazine on the Athens Twilight but to make it brief, one hundred and sixty professional cyclists sit in the corral, waiting for call-ups (riders 11-87, which included Karel as #82 were placed near the front-middle because they participated in the Computrainer heats on fri afternoon). This is all happening at 8:45pm on a Saturday night with thousands of drunk University of Georgia students at least 3 rows deep, surrounding the 1K course. When the gun goes off, the speed quickly exceeds the average pace of 30 mph, which could be considered "slow" for a course like Athens. The course is not flat and there is a steep hill immediately after corner 2 which made for Watts close to 1000 for Karel (Karel's power file looks very painful!). And even with the race being fast, it is super long for a criterium. The riders cover 80K (on a 1K course) and race for nearly an hour and 45 minutes at max heart rate. There is no letting up or time to for a quick shake of the legs for if you try to exhale to release the massive buildup of lactic acid in your legs, you may as well consider your night over because you will be dropped and quickly escorted off the course. With prems and attacks being thrown left and right, there is no letting up during this race. You are forced to go from 0 to 100% in a blink of an eye and you get to relax when your race is over. With 160 starters at the 2011 Athens Twilight, 110 riders saw the finish line.
Karel knew this would be the most painful race of his life if he wanted to survive longer than he had ever survived before. Karel said to me that this would be his last year doing the Athens Twilight because he knew he could not continue to punish his aging body any more (in cycling years, the younger the better) and it is nearly impossible to keep up with the other cyclist who eat, breath and live cycling for a full-time job.
For Karel, being an Athens Twilight finisher is comparable to qualifying to the Ironman World Championsips. For once you qualify for Kona, it is simply up to you to enjoy your day and reach the finish line. However, qualifying for Kona is another story and there are so many variables thrown at you and you have to have the best race of your life in order to qualify. Now certainly, racing Athens is far more demanding and painful than any Ironman because "your" race is dependent on the pace of the other teams. Either you stay on a wheel or your day is done before it even started.
Campy and I walked from our hotel to downtown Athens to join a few friends who came from Jacksonville FL. It's a very special feeling knowing that people will come near and far just to watch Athens and if they know someone in the race, it is even more exciting.



And look at that..even the REAL professionals come to watch the race!
I wonder if Campy realizes that he just met George Hincapie ????



Around 9:05 pm, the riders were off. I took a video of the 2nd lap of the course. Sadly, the pace only got faster. Also, I was on the "quite" part of the course :)



Words can't describe my emotion and nerve level during this race. With a big crash at turn 1 around 30 min into the race, I lost Karel in the crown and I thought his day was done. For crashes and bike technicals are also variables when it comes to finishing the Athens Twilight. I can't tell you how many times you hear carbon pedals scrapping the ground when the riders are in the corners (there are 4 corners for each 1K loop).
Luckily, Karel and nearly 20+ riders got a free lap in the wheel pit and Karel moved right back to mid pack where he was sitting.

The race seemed long and I knew Karel was suffering. After an hour, the field was shrinking and Karel was making his way to the back of the pack. I could tell his body and mind were fighting and was really hurting. For a good 5-10 min, Karel was one of the last riders, just listening to the motorcycle at the end, wanting to kick him off the course. Karel fought as hard as he could and with around 20 laps to go he painfully made his way to the mid pack.
As the laps ticked away, I tried to imagine what Karel was feeling after riding for over an hour and 20 minutes. But then I quickly realized that I had never experienced pain like that before, so I cheered as loud as I could (Campy did plenty of cheering/barking as well) and hoped that he could fight this out for the last 20 laps.

When the announcer yelled 10 to go, I knew it wasn't over until Karel crossed the finish line. With a no-free-lap policy with 5 to go, I just hoped that there would be no crashes and Karel could just hang on for dear life as the pace got faster and faster.

With 3 laps to go, the crowd was getting loud and my heart rate was pumping. I had to step away and call my parents because I could not take the stress.

With 1 lap to go, I saw Karel (still in mid pack) and it wasn't until I saw Karel on his victory lap (after he crossed the finish line) that I could breath knowing that Karel just finished the race of his life.

Campy and I ran to our meeting spot to see Karel drinking a beer (given to him from someone in the crowd-which is typical for the "celebrities" who finish Athens) and with the biggest smile on his face. His first words "that hurt so bad".

Karel is thrilled that he can check Athens off his bucket list and he is now a 2011 Athens Twilight Finisher.

CONGRATS KAREL!!!
Not to mention that Karel ALSO finished the Roswell crit last night, as the 2nd of 7 races for Speed Week. Karel finished near the back of the mid pack (with a very tired body and very sore legs and back) after racing for 90 minutes in a field of 175 riders.
RESULTS (Karel was 61st):
http://velonews.competitor.com/2011/04/road/2011-athens-twighlight-criterium_170720









When the camera moves, you can see Karel in his red and white outfit, sitting nicely in mid pack.