Essential Sports Nutrition


Hello...from Charlotte!

Caption contest....
"Campy, did you do this?"

Right now we are in beautiful Charlotte, NC - one of my most favorite places!
In just a few hours, Karel will be racing with the BIG BOYS at the Presbyterian Hospital Invitational Criterium. For those who ride their bikes for a day-job, they will be racing for a HUGE prize purse of $50,000! Karel is hoping for a finish after 50-miles of crit racing in downtown Charlotte tonight at 7:30pm. Two-hours of suffering on a crazy tough course. If Karel wins some gas money, that's would be icing on the cake but I know he will take a finish as this race has been on his bucket list for the past few years.

After a 6-hour drive (I mean 9 hours all thanks to sprink breaker traffic congestion, errr) we arrived to our good friend's house (Christi) who will be participating in her 8th Boston marathon on Monday! She has raced every year since excited for her streak! Campy played with her dog Milo (more like Campy running circles around Milo) and we eventually made our way to bed.

Sleeping in felt wonderful. I took my time with a large list of emails that I didn't get to on Fri thanks to a busy day at Baptist South, followed by our trip. Around 9am, I headed out for a "bonus" run on the trails by Christi's house. I finished all my workouts for the week on Tues, Wed, Thurs and Fri (including two longish bricks on Wed/Thurs) because I wanted to leave this weekend FREE of any "structured training". I use to be the type who had to stick to my schedule wherever I went but now, I don't really enjoy "training" while traveling - unless it is the purpose of my trip. I find that when I travel, I really enjoy taking a break from structure. Certainly, I love exercising and seeing new sights but I'd rather go for a bonus run because it feels great rather than abiding my specific zones or intervals or feeling the need to travel with my bike or find a pool. Even if I didn't have the flexibility this week to change up my routine, I still wanted to enjoy myself this weekend and I certainly know that missing 2 "long" workouts would not affect my fitness. If anything, it is always nice to take a break and rest the body when it doesn't expect it.

I ran 6.5 easy miles on the trail (average pace 7:43 min/mile) and it felt amazing. I felt so free and despite having my music (radio on my nano), I made sure to listen to the sounds of nature. I love hearing my feet on gravel and on the paved is so peaceful to just move the body and feel so free.

After my effortless run (yes - it was just one of those runs...totally could have kept going but didn't need to prove anything to myself) I got Campy back at the house and he took me on 1.5 miles (about) with a few walk breakfs in between. I suppsoe the hills here in NC pooped out my little man....

After a refreshing smoothie and my ritual butt-rolling (piriformis) with my Trigger point ball on the wall (much better than on the floor), Karel came back from his warm-up ride and we headed downtown Charlotte (about 9 miles away) to pick up his number and check out the course.

This place is amazingly beautiful...can't wait until tonight!

*A big congrats to the Gearlink Cycling Team on some great performances at St. Augustine VeloFest!

Don't want to wait for my race report on Karel's crit??? Be sure to LIKE trimarni coaching and nutrition on facebook for quick results after his race!


What an EVENT at Trek Bicycle Store of Jacksonville!!

Free samples, free food, free "secret" tips from Pro triathlete Dirk Bockel (4th at the 2011 Ironman World Championship), free fun and the kick off to the Trek Nationwide Trek Sale! (April 12-16).

Dirk lives in St. Augustine when he and his wife are not traveling the world as he trains and races as a professional athlete. Dirk is a respectable, down-to-earth guy who is honest, funny and incredibly talented. Dirk answered lots of questions, from everything to his race tactics at the Ironman World Championships, his plan of action (and thoughts) of Lance Armstrong racing as a professional triathlete in 70.3 and Ironman distances, his structure with training, his typical pre race foods and the biggest take-home message....the best advice he was ever given....
(to the best of my memory as stated by Dirk)

"Always have fun. If I was just in it for the money, I wouldn't last long in this sport. This is my profession but I turned my hobby into a job. I still struggle with motivation and getting out the door sometimes, just like everyone else. That is why I find it important to train with others and to change up the routine like traveling or going to training camps. I can train at 9am but for most people, this is your hobby. You get up at 4:30, work 8 or 10 hours a day and still squeeze in another workout and time with family. You have to always have fun."

Totally agree, Dirk! Focus on the now, don't compare yourself to what you were in years past or how you use to train. Make the most of your life now, find the balance and the fun will come and drive you to reach your goals.

Karel stayed busy in the late afternoon, prior to the event, as he has a new job....

....make sure Dirk's bike is always safe and tuned-up when he is in Jacksonville and of course, race-ready when he is about leave for a race. Just like many of you all, Dirk may likely need Karel's number on speed-dial as we all love our bike mechanics, especially for a last-minute question or tune-up.
Although I may be a bit biased, Dirk picked the BEST bike mechanic in Florida to work on this bike!

No pressure, Karel!


Meet Pro Triathlete Dirk Bockel w/ Leopard Trek!

If you are near or in the Jacksonville area tomorrow, come visit the Beach Trek store from 6:30-8:30 for goodies, freebies and a fun evening getting to know Pro triathlete Dirk Bockel. Dirk placed 4th in the 2011 Ironman World Championship and recently signed with Leopard Trek, marking the first successful integration of a triathlete into a pro cycling team's infrastructure.

Hope to see you there!!

Be sure to head on over to my Trimarni Coaching and Nutrition FACEBOOK page and LIKE my page for daily motivation, tips, inspiration and education.

Here's today's mid-week pick-me-up....
(and Campy in an old pic...loving HIS life)


Product Review

I LOVE this hoodie! So comfortable!
Product Review

Top 10 Sneaky Vegetable Ideas

Great ideas Amanda....These are all wonderful ways to pack in nutrition and a lot of flavor- all in an effortless way.
Top 10 Sneaky Vegetable Ideas

Baked eggplant and kale, tofu and barley stir-fry

I'm always inspired by food. Restaurants, commercials, TV shows.... you name it and I get inspired. I suppose I'm not the typical consumer as I don't get that craving to go out and "buy" that item but rather, to re-"create" it to meet my lifetyle needs (both health and fitness).

In the 2012 April issue of Cooking Light, there was a great article on Whole grains. As part of Cooking Light's 12 Healthy habits (1 a month)....
Jan - veggie up
Feb - get moving
March - get cooking
April - whole grains

When it comes to simple..whole grains have you covered. They are a one-pot wonder but now-a-day, extremely overlooked.
On py 58 "only in the last century have refined grains become more popular than whole grains - thanks, in large part, to the introduction of white flour at the industrial level. When left whole, grains are full of protein, fiber, complex carbs, vitamins, and antioxidants, many of which are stripped away in the refining process. A diet rich in whole grains is associated with a lower risk of heart disease, stroke and type 2 diabetes and whole grains in the diet seem to help with weight control.
....these nutty, toasty, rich and chewy grains pair well with so many foods and flavors, both robust and delicate.
The average American should eat six servings of grains each day, and the Dietary Guidelines recommend at least half o those be whole. This month's challenge is to work three servings of whole grains into your meals and snacks."

On pg 60. NY times food writer, Mark Bittman says "Explore the variety of grains. "I feel the same way about whole grains as I do about legumes. If you have the stuff on hand, you will wind up eating it. I think wheat berries are sensational likewise farro, kamut, and spelt. There are so many choices - long grain brown rice, short grain brown rice, basmati brown rice - and it's nice to have variety. Play around and see what you like."

Mr. Bittman says he starts every day with oatmeal. "I've always been fascinated by Asian food and Asian breakfasts in particular, so when I have oatmeal, I mix it with dried mushrooms, chopped celerey, scallions and soy sauce. I really like a savory breakfast. When people are repelled by that, I remind them that bacon and eggs are savory also. They just don't think of it that way."

So... inspired by a magazine, I introduce you to a (leftover) barley-inspired recipe....

Baked eggplant and kale, tofu and barley stir-fry

1 large eggplant (sliced)
Olive oil (1 tbsp)
Pumpkin seeds

Tofu (firm) - cubed (1/4 container per person)
1-2 tbsp olive oil
Kale (1-2 cups per person, it cooks down)
Onions (medium sliced)
Barley (1 serving per person - cooked)
Optional - scrambled eggs (seen in picture under mixture. 1 whole egg scrambled in microwave with skim milk. I added this because I didn't have my egg yet for the day and typically have 1 whole egg daily)
Tahini paste
Seasonings of your choice

1. Pre-heat oven to 350 degrees. Wash and slice eggplant. Brush both sides with olive oil and season to your liking. Bake for 10-15 minutes or until golden brown.
(be sure to use oil on baking sheet to prevent from sticking)
2. On medium skillet, cook onions until golden brown, in 1 tbsp olive oil on medium heat.
3. Reduce heat to low and add in kale and tofu. Stir until coating with oil (add additional oil as needed) and season to your liking.
4. When tofu is golden brown and kale is soft, add small spoonful tahini paste and lightly mix well.
5. Serve 1 serving barley with tofu mixture (combine) and plate with grilled eggplant, topped with pumpkin seeds.


A BIG thank you to....

*TO Karel - for believing me when I think to myself "there's no way I can do that!" I will remember this weekend as one of my toughest training weekends to date. The wind forced me to play a lot of games with my mind and body. I found myself cutting a lot of deals with myself, not to quit, not to say "I can't" and to try my best to silence any and all negative thoughts. I wasn't perfect in hitting my zones but that wasn't my goal. Give my best and see what happens. That is what this weekend was all about....for on race day, I don't remember the missed zones or the missed workouts but rather the ones that force me to give my best, whatever that may be on that given day.

*TO my mind and body -

Again, you did not dissapoint. We did it together, despite forceful wind and a busy weekend.

Workouts this weekend:
Saturday - 3:30 bike + 30 min run
Bike - 2 x 20 min w/ 2 min EZ
2 x 25 min w/ 2 min EZ
10 min EZ
1 x 30 min
(all within Z3 to low Z4, but specific watts for each interval)

Run - 1/2 IM pace tempo - averaged 7:30 for the entire 30 minute run. I suppose my legs were craving a run and to get off the bike!

Sunday - 30-60 min warm-up spin + 1:30 run
Bike - up to 60 min, loosen the legs, get warmed up

Run - 1.5 miles "warm-up"
20 min Z3 (averaged 7:30 min/mile pace for the tempo)
Main set: 4 x 8 min Z5 w/ 2 min recovery walk/jog
#1) 6:45 min/mile #2) 6:44 min/mile #3) 6:45 min/mile #4) 7:07 min/mile*
*Did not want to do any of this main set. But to find motivation, I decided to do 4 min out, 4 min back to keep my mind happy. I bargained with myself.."Ok, just one more and then I'm done". Managed to have 3 steady efforts and when I got to #4 I was totally done in my body but mind was still strong. I dedicated my last interval to those who can not run. I figured why focus on what you "can't" do when you can focus on what you "can" do. I cruised for the first 4 min and found that last bit of motivation to squeeze in a 7:07 min/mile average for the last 8 min interval.
1.5 mile "campy" run

TO Hammer - for making gel flasks, FIZZ and sustained well as many other quality products like HEED and Hammer Gels. No bonking during my workout (although I was extremely tired after my bike) all thanks to sustained energy mixed with heed (1 scoop each). It gives me the perfect "Sustainable" energy for my longer rides. Also, 1 FIZZ post workout help curb those post-workout "salty" cravings and to help my muscles recover properly.
Hammer discount
(Use my discount code for a 15% discount off your first order. However, if can buy local, please support your local bike, running or tri shop and support small businesses)


no matter the day, Campy loves his life. He finds a reason to be thankful for what he has and he never complains. He makes me feel like I am an Olympian in training every single day and even on most tiring days and workouts, he boosts my energy with a few kisses and lots of energy. His love is contagious.

110% Play Harder - mobile ice bath, recovery compression gear
Louis Garneau - the most comfortable clothing for training and racing
Oakley women - for making safe, stylish gear and shades to support my active lifestyle
Fuel belt - to help me stay hydrated and fueled, no matter the workout or where I am training
Road ID - to ease Karel and myself, when we train
Garmin and power meters - for helping me stay consistent with training
(Let me know if you are interested in a QUARK - as a coach I have a discount)
Trek bikes - I absolutely love being part of the Trek Family!
Iron Girl - and other magazines, groups, clubs and races for women. I love being a woman and sharing my lifestyle with others - we are strong, confident and independent!
Trigger Point - after every workout and every evening before bed, I roll on my butt (Piriformis) with the Trigger ball and use the trigger roller for my back and legs. I make the time to prevent injuries (long history with hip/piriformis issues) because I'd rather skip out on 10 min of biking, running or swimming in order to work on my "issues" rather than trying to get in extra miles/yards often at the cost of possibly missing days or weeks of training due to a serious injury.

TO MY PARENTS AND ATHLETES/FITNESS ENTHUSIASTS (nutrition and coaching - for always being a phone call or email away. It is amazing how one can feel inspired and motivated by others.

The best things to make (and come home to) after a hard training session. Perfect with a glass of milk and a furry best friend to help me clean up my plate/cup.

1 cup oats
2 tbsp honey
4 dates (quartered and diced)
1 ounce walnuts (chopped)
Pinch of sea salt, nutmeg and cinnamon
1 large gala apple, chopped
2 tbsp flax seed (ground)

1. Preheat oven to 375 degrees.
2. Combine all ingredients (with clean hands).
3. On medium baking sheet, spread a thin layer of canola oil to prevent sticking.
4. Spread out granola and bake 12-22 minutes (or to meet your "crunch" needs)

My motto: Train hard, recover harder.
I can't say it enough but in reflecting over the past few years with my training, I've really learned to embrace recovery. I do not see it as a time to lose fitness, but rather to gain fitness. Of course, I also feel comfortable in my body and eating routine to trust myself on a weekly day or two of low-impact, non-weight bearing or no activity.
Here's a great article about recovery, featuring Coach Matt Dixon - a coach that I highly respect and has changed the way that me, Karel and my athletes have approached training....and recovery.
Q&A with Matt Dixon: Triathlon Training Tips and More