Essential Sports Nutrition


Sport Nutrition Tip - Sport nutrition

Ironman World Championships 2011 - Kona, Hawaii

Are you training for an athletic event? If so, do not overlook the importance of trusting and utilizing an effective sport nutrition training plan. For on race day, your body will perform based on weeks, months and even years of training -  not just because you stuck to a "perfect" race day fueling plan.

Consider that the nutrition before, during and after training will energize workouts and will help you recover faster. For the quicker you recover, the more consistently you can train and the easier it is to notice performance gains within training sessions.

Whether you think you don't need them or desire to change body composition, do not fear and restrict calories around workouts (particularly around an hour or more, however there are some exceptions to this suggestion). In today's society, the typical diet of an athlete does not support training for it often lacks in quality nutrients to support metabolic processes and the composition and timing of nutrients keeps a body struggling for energy and a quick recovery.

More often than not, athletes need to address the quality of the diet during the day (on a daily basis) as well as the couple hundred additional calories they are overconsuming later in the day (and/or immediately post workout) on hard or long workout days as well as the restriction of nutrients that may keep an athlete satisfied and well-fueled.

Prioritize electrolytes, fluids and cabohydrates (this is where the calories are coming from - carbs) as a baseline to create a foundation of proper sport nutrition during workouts. Give your body a little fuel before workouts and take advantage of recovery nutrition post workouts. Most sport nutrition products are designed to match the needs of athletes (based on consistent scientific research that hasn't changed over the past few decades), although there is no perfect product on the market (in my opinion) to match everyone's needs, perfectly. Each athlete is unique pending his/her training and body composition goals as well as fitness level and structure of training so always address your own issues rather than trying to match the nutrition of a training partner, coach or professional athlete.

Reccomendations during a 1-2 hour workout:
*1 bottle per 60-70 min of training
*Prep 30-60g of carbohydrates (maltodextrin based) per bottl, or if you need more calories, 45-75g carbs (maltodextrin + fructose based). OK to do gel + water or powder + water - based on toleration and ability to digest and absorb.
*Be sure your product has electrolytes - magnesium, chloride, sodium, potassium, as well as calcium or you may need to add w/ additional powder or pills.
*Sip frequently (common error of athletes) - every 10-15 minutes, regardless of sport, intensity or duration.
*Use additional water to cool body temperature (and for sipping) to help reduce gradual increase in heart rate.

Pre and post training before and after a 1-2 hr workout - keep it simple!
-Cherrios/shredded wheat/oatmeal + milk
-Toast + nut butter
-Banana + walnuts
(around 30-60g carbohydrates + a few grams protein/fat. If tolerable, I find cow's milk (skim) to be the best to help with recovery, but consuming in a pre training snack thanks to the leucine and types of protein in milk).
-8-16 ounces of water (a must!) + coffee (recommended, or tea).
-8 ounces low fat chocolate milk
-Skim milk + whey protein
-Omelet + toast
-Cereal + milk
-Cottage cheese + fruit
-16-24 ounces water (consider adding FIZZ from hammer if sweating a lot or intense workout) + coffee (which has been shown to help with glycogen resynthesis)
(around a 2:1 or 3:1 or 4:1 ratio of carbs to protein post workout. Recommend at least 15-25g protein post workout which would be around 30-100g carbs depending on intensity and volume of activity)
Consult a RD specializing in sport nutrition if you need more guidance on designing an effective fueling routine to enhance your lifestyle and workouts.

Keep in mind that your nutrition before, during and after training is only as good as your ability to digest and absorb nutrition during training as well as your comfort of consuming products/food/drinks around workouts. Always work your way up in nutrition to discover what works/doesn't work. It is not suggested to make yourself bonk during training. Be sure to have back-up in the case that you need more nutrition during a workout - however, the above strategy should be applied conistently so that the body becomes more efficient at using fuels effectively during training.
For a recovery/off day, the only thing that will change in your diet, should be your pre, during and post training. No need to fear a day of off training when you body is trying to recover. A well designed diet will not include "sport nutrition" when you aren't training or needing the body to perform.


Campy love

I love animals and creatures - anything with a heart and a brain. I'll even take time after an IM to say hello to the doggies on the course (This is my friend, Jennifer S. dog, Ruby).

No special reason for this blog post except that I love Campy for all the happiness he gives us and the ability to remind us how precious life can be - and that it is way too short.

Product review: Garmin 910XT

Training vs Exercise

Both place stress on the body and both come with gains in fitness. But when you dedicate every "training" session to a key race, your body is primed to perform optimally......that is, if you trained it properly.

As someone who is married to the GM of the Trek Bicycle Store of Jacksonville, I am always up-to-date with the latest in technology and gear, thanks to Karel. He knows the inside scoop before most of the triathlon, cycling and running world and he is often the first to test products and gear before providing his feedback to consumers. This is a great thing for me as a coach because for athletes, it's easy to get caught up with the "latest" when it seems like every company is trying to one-up the competitors.

Just like finding the "perfect" bike, it is easy to question expensive purchases, regardless of your fitness status. Whereas some individuals will not look at the price tag just to have the latest and greatest, others will hesitate, feeling as if they aren't worthy of having an expensive product/gear because of fitness level or inexperience.

One topic that I receive a lot of questions about is race wheels. Well, your race wheels are only as good as your training. Want to train smarter? Invest in a power meter.
BTW - several people have asked me about the new PowerCal "power meter strap". I don't feel that this should even compare to having a power meter hub, quark or power pedal. Power is a function of work/time. You have to apply force to move something, in order to give you power. I feel this is a good investment for someone who is riding indoors like a spin class or needs something to be more consistent with riding but just can't invest the money in a power meter. However, there is no question that nothing compares to training w/ power (not a function of power based on HR). Also, from what I can tell from the site, the PowerCal needs to be calibrated with a powermeter hub or a ANT+ enabled hub.

Another question - sport nutrition on race day. Again, your sport nutrition on race day is based on your pacing strategy, weather and terrain on race day as well as your training and nutrition leading up to the race.

As you can see, training is an essential component to successful race day efforts and I think we all know that. It's hard to fake fitness when it comes to multisport events - especially if you are competitive.

I'm all about quality training when we put our body under stress. I'm a firm believer in sport nutrition during training (when necessary - fluids, electrolytes and carbs), I'm also a firm believer in technology. Although I don't consider myself super tech savvy, I like to utilize my gadgets to their max capability in order to train smarter and harder.

What's the point of a pricey gadget if you don't use it or don't know how to use it?

Two great websites for analyzing your data are
Garmin Connect
Training Peaks

Both are free and w/ easy downloading from your device, make it super easy to use and to see what your body is doing during a workout. If you train w/ a coach, be sure your coach takes advantage of these websites for there is no reason why you should be paying for "professional" to help you with your training if he/she is not making sure your body is adapting to training, consistently. Also, your coach can not only "see" what you are doing during training but also read the athletes' comments to hear what is going on - to better plan upcoming weeks of training.
Both are great sites and have features that will help you. If you have the 910XT, take advantage of the swim data page on Garmin Connect for great details as to what you are doing while you swim (stroke rate, laps, etc.).


I had the opportunity to speak with a Garmin rep at the Oakley Women Napa Fitness retreat earlier this summer and I really enjoyed trying out the 210 forerunner. A simple watch w/ basic functions that will help any new runner or fitness enthusiast learn to pace smarter and to train w/ heart rate (HR).

But I need more than pace and HR in order to train efficiently.

For the past 2 years I have been training with the forerunner 405 which has been a great watch for running but not being waterproof, it hasn't served me well in races when I putting my training to the test.

As a lover of effective and quality gear, I was so thrilled to have received a free Garmin 910XT. Karel has been enjoying his gift as well - especially with his new triathlon lifestyle.

I can't describe how much I LOVE this garmin. Already, my swimming has improved because I am able to analyze my swimming after each workout. That is worth the price of this watch!

I used this watch in my last triathlon on Saturday and the multisport function was fantastic! Although I wasn't perfect w/ hitting the lap button for every transition, the watch performed great for all three sports, w/ different screens for each discipline.
I currently use the Edge 500 as my bike computer as I find it easier to see a screen on my aerobars, rather than looking at my watch for power, speed, HR, time, etc.

Although I love to train w/ gadgets, I understand that gadgets are not perfect and will fail. Therefore, it is important to not rely on gadgets 100%, recognizing that often times you have to go by perceived exertion or by wearing an "old fashion" Timex Ironman stopwatch.

Here's a video on the 910XT

If you aren't a triathlete or feel you aren't ready for the 910XT, my recommendations would be the forerunner 410 or 610. The 310XT is great as well.
No matter what device you are thinking of purchasing, always review the specs to see what functions you want. For example, for a triathlete, make sure it is waterproof and you may want a multisport function if you don't use a bike computer. Another great feature of the newer garmins is the ANT+ wireless technology for automatic transferring to your computer after your workouts.
The newer garmin's come w/ super comfy elastic heart rate monitor straps (you can remove the "monitor" part for easy washing) so if you are still training w/ a firm, hard strap, it's time to update your strap.

Lastly, on the topic of knowing how to use your gadgets, it's one thing to know how to turn it on and to download data. One of the many benefits of Garmin is having multiple screens to see different data as you are training.

For example, when you are doing intervals, you may want to see lap heart rate, lap pace and if on the bike, lap power and lap cadence.
You may want one screen for race day, to be overall time and overall pace.
One thing I have learned with pacing your own race, is to NOT rely on average speed or power of the duration of a race. Instead, have a page for average bike speed and power or average pace for the run but another page where you can see what you are doing at that moment in time to prevent overcooking yourself. Far too many athletes get caught up with speed and pace and this can lead to a poorly planned effort especially if it is windy, hot/cold, hilly/flat or if you go out too hard or too fast.
Take some time to sit down and scroll through your screens on your garmin to make sure your screen shows info that will help you train and race smart. I find the auto roll screen function to be super handy in training to see different screens without pushing a button.

Any questions? Feel free to email.

Don't miss this special before 8/31/12 - buy a new garmin and sell back your old one for $50
Special mail-in offer

I was not paid to write this review or asked to write a blog after receiving my free Garmin 910XT. I love reviewing products on my blog since I receive countless emails from athletes, asking for my suggestions. Hope this review is helpful :)


Refueling or fueling?

Either way you look at it, one must always see eating as an opportunity to provide the body w/ wholesome nutrients and fuel.

On Monday at lunch, I posted my lunch on my Trimarni Facebook page. The purpose of the post was to share my yummy creation and to share a tip that we should all be taking time to enjoy our meals.

Certainly, it's hard to enjoy lunch while multitasking....especially if you are stressed, anxious or overwhelmed. To improve productivity, to appreciate the flavors in your meal and to recognize what composition of nutrients satisfy you, it's important to provide your body with a fuel break without a pile of papers or a computer screen to distract you.

If you have been a long-time Trimarni blog reader, I have shared hundreds (I'm guessing) creations since I started blogging in 2007. Sharing my journey with others, I have always focused on my myself and my own needs in hopes that I can inspire others through my passion for food which ultimately, fuels my lifestyle.

I don't do fad diets or mass marketing diet trends. Even though I title myself a "vegetarian", I still believe in inspiring athletes and fitness enthusiasts to find what works for you  in order to to let food enhance your lifestyle. For way too often, people get so caught up in life that they make excuses about food, food habits and eating patterns - not recognizing that food is the foundation in which we thrive.

So despite me being a vegetarian for animal reasons (20 years strong and no chance I'll be changing this lifestyle), I am passionate about others adopting a more plant strong diet - or perhaps, a love for wholesome "fuel".

Speaking of my approach to educate, motivate and inspire others to discover what composition of nutrients work for you in your "healthful" diet.....
I was quoted several times in an article on

20 protein packed foods

So, at the request of my Trimarni Facebook followers.....
My yummy lunch meal.......
FYI - I'd rather term my "salads" as "meals" for the majority of the time, I feel completely satisfied when I eat my hearty creations thanks to the combo of fat and protein, with my plant-strong items. I've tried them in the past but sandwiches don't work well for me on a daily basis to fuel my work day- I typically feel unsatisfied after I eat and my goal is to feel better after I eat, than before. For you can only stuff so much between two slices of bread. I'd rather build a meal of similar ingredients but more nutritional value. This doesn't mean that sandwiches won't work for you (although I still recommend a "snack" or appetizer of a salad before the main meal at lunch or dinner) but it's important to go back to the beginning of this post - are you searching for foods that will fit into your lifestyle, or allowing food to enhance your lifestyle. Sitting down and enjoying a meal will require food that can not be consumed in 5 bites. If you are looking for something quick and easy to eat in the car or in less than 5 mintes, re-evaluate your priorities for food should be savoured, not devoured.

Romaine and spinach
Sweet yellow and red peppers
Sunflower seeds
Hardboiled egg
Wild rice
Chopped apple
Farmers cheese
Parsley, pepper
Drizzle of sunflower oil

Afternoon snack: Dannon non-fat yogurt w/ frozen blueberries and cinnamon, baggy of sliced plum and apple (easier to snack with sliced fruit, especially while I am working)


Team Sumbal - our first ever race report

Mind and body. I've said it in many times in the past but it is a remarkable thing when both are performing beautifully - together.

As an athlete, I strive off competition. I like to make my body perform. But in order to perform on race day, I have to train. Just like many of you, it doesn't come easy for me. I've learned from past learning "lessons" (err... mistakes) that it takes much more than putting in the miles in order to achieve success on race day.

Always enjoying the journey and putting in the necessary quality work, I have kept a common motto for my race day performances over the past 6 years of racing endurance/multisport events
......"my mind will be my only limiter on race day".

This is something that I strive for in every race and I remind myself this with every training session. Whether it is sport nutrition, sleep, attitude, stretching or strength training -  I am always thinking about what I can do to set myself up for success on race day. This may seem extreme but there's nothing "normal" about turning a single sport event into a multisport event - and racing it, or in covering a specific distance for over 30 minutes....only for a tshirt and maybe a medal.

Confidence can bring a person far but there are many pieces in the performnce puzzle that must stay together as an athlete preps for an important race. As someone who doesn't belive in "B" races - my goal is to always put my training to the test....and let my mind be my only limiter on race day.

But then comes the bigger obstacle. Competition. This is an area in which I once feared and now I embrace. With a body that loves to perform, I love racing others and this often brings out the greatness in myself. I crave to see athletes who are faster than me - in order to push me to my limits. For even as I race my own race, I need others to remind myself that it is possible....especially when the mind and body start their common love-hate relationship at least once during a race. But then, I also need the newbies - out there questioning their own capabilities and wondering if it is really possible. I need to stay humble to remind myself that as we all reach the same finishing line, we all go throug the same emotions, excitement, nerves and questions on race day.

Triathlons are an amazing lifestyle. I can't even start a proper sentence when I begin to think about how tri's have changed my life. I'm filled with so many emotions and the biggest life change, besides creating a passion for helping others through my Trimarni Coaching and Nutrition business, was meeting Karel just a week after I did my first half ironman and 1 month after finishing the 2006 Boston Marathon. Six months prior to my first Ironman, Karel has embraced and supported my lifetyle and has really shown me what it takes to compete at a level beyond what one believes is possible.

And after 6 years, we finally shared the same course for our first-ever triathlon race together.

After work around 4pm at the hospital on Friday and then picking up my packet at the JRC, I came home rather hungry (I blame not having PB for 24 hours and not getting to the grocery store). Prior to packing my transition bag, I had a hearty salad w/ fruit and veggies to hold me over until dinner was ready and sipped on 1 Hammer FIZZ.

I grabbed my Iron Girl transition bag and Campy helped me pack as he was super excited - thinking he was going for a trip. Poor little guy :(

Triathlon Olympic check list:
Pre race outfit - socks, old but good Brooks running shoes (launch), hammer jacket
Race day outfit - Asics sport bra, louis garneau bike shorts, CEP calf sleeves (approved by race director to wear in swim)

TYR Torque speed suit
Vanquisher Speedo goggles
Body glide
Swim cap (from packet pick-up)
COOLA spray sunscreen
Garmin 500 -bike computer (restarted to zero the screen)
Garmin 910xt - (will write a review about this - LOVE IT!)
Water bottle - water (pre race)
Water bottle - 1 scoop heed (pre race)
Water bottle - 2 scoops heed (for bike) - mixed on race day morning
Gel flask - 2 gels + water (for run)
Race belt + number (+ safety pins as I always pull my number off the belt when I put it on)
Brooks Launch running shoes
Louis Garneau cycling shoes
Giro aero helmet
Radar Edge Oakley women sunglasses
Extra chip strap + safety pins
Hammer visor
Oakley Women towel (for transition) + extra towel for post-race
Grocery bags (for wet/dirty post race clothes)

Post race - skirt, tank top (with built-in bra), sandals

Dinner was the typical - same staples for almost every race for the past 6 years:
Sweet potato, rice (or bread), veggies (smaller portion since I had my salad an hour prior), scrambled eggs (2 whites + 1 whole) and cheese.

I like to keep it super simple as I know every time I eat during the day, I am refueling. Since my pre-race warm-up at 6am (1:15 bike + 2 mile run w/ race pace short intervals), I made sure to not let my blood sugar drop and to eat and drink regularly and to honor my hunger.
Karel had a similar dish but I prepard him a bowl of rice and a hearty salad w/ sardines.

Race day morning
At 4am the alarm went off and we started the coffee and packed up the bikes into the car. Campy was excited for his early morning walk but sadly, we had to tell him he had to stay home until the neighbor let him out later in the morning. Sad face for Campy ;(

Karel and I had a similar breakfast but in different quantities. He knows what works for him and I know what works for me.
I had coffee and sipped on my water and on the drive (as Karel was driving), I had cooked oats, banana slices, PB (stirred in) and a few raisins. Just enough for me to finish it satisfied and not stuffed. It sat very nicely and I was super excited for Karel's first Olympic distance triathlon.

We arrived an hour and 10 minutes later in Fernandina Beach, and a little after 6am, I could tell Karel was getting a bit nervous. It's hard to say the right thing to someone who is nervous for a race - for Karel wasn't nervous about the bike and the run but certainly, swimming a mile for the first time in the ocean - with a mass start - in your 2nd ever triathlon can present an anxious feeling. I tried to say the right thing as I was feeling super excited, without a nerve in my body. I suppose just having Karel with me made me super calm but on the flip side, he was anxious for what was to come.

After body marking and getting our chips, we went our seperate ways to set up in transition.
DRC puts on excellent races and the morning went by really smoothly. I loved being so close to home and seeing so many familiar faces.

After a few bathroom stops, Karel and I went for a little 10 min jog in our "old" shoes w/ a few pick ups to get the body going. Lesson learned from a few shorter races - I need a long warm-up for the short distance races.

After getting our swim stuff together, we mentally rehearsed transition area (swim enter, bike exit, bike enter, run exit, finish) and walked to the ocean to scope out the scene.

We did a few minutes of swimming and then a few faster efforts. Karel felt comfortable in his tri-suit but I could tell he was gettin more nervous for this swim.
Feeling great during my warm-up - I was about to burst with energy. I was so confident knowing that my best friend was out there with me.

After the pre race talk, we made a 3/10th mile walk to the swim start for the Olympic mass start, whereas the sprint distance started closer to the swim exit (5 minutes behind us).

I kissed Karel and wished him good luck and told him to have fun. I check out the waves and paid attention to the top female competitors (Shiver sisters and local speedster JC - who just qualified for her 2nd Kona at IMCDA) . With swimming as my background, I wanted to stick with a group to keep me steady in the water.

3...2...1.. GO!

Swim - 23:21
The swim was great. I have really been working on my stroke in the water and certainly, the Olympic swimming events have helped me with my enjoyment for wanting to be a better swimmer...even after 20 years of competitive swimming.
Rather than focusing on the yards in the pool - needing to get to 3500 or 4000 yards, I have dedicated the past few months to working on my catch in the water as well as my body position. With this being the main focus for Karel's swim training since he started 2 months ago, I'm really enjoying the minor improvements that we are both making, which make for a great efficient swim on race day.
I swam and exited the water with a group of guys. I ran quickly to transition had our friend Jerry (who works at Trek) ran to the side of transition to cheer for me. That really helped me get excited for the bike, along with all the spectators cheering that I was one of the top females out of the water. I knew I wasn't in the lead but I couldn't wait to put my bike training to the test and my new pacing strategy.

Bike - 1:04 (YIPPEE!!)
The strategy that Karel gave me was to take it easy the first 3 miles on this out and back course. With tail wind on our way out, I went by perceived exertion and held back to prevent my legs from locking up. I sipped on my bottle every 3-5 minutes as I did intervals (yes intervals) after my first 3 miles of "comfortable" riding.
I broke up the bike into intervals and kept in mind that I was racing an Olympic - not an Ironman. Time to see some different power numbers - more like upper Z3, low Z4 - NOT Z2 or low Z3. A constant reminder for someone like myself who loves to push hard on the bike when I draft behind Karel but a constant struggle in racing to be smart with my bike race.
The strategy was 3 minutes "race pace", 30 sec ease up. I was minding my own business, in my own zone - looking at my screen which was showing me my 3second power, normalized power, lap power, current cadence, lap heart race and lap speed. Typically, I don't train w/ speed on this specific screen but I added it for the race. I also hit the lap button every 3:30 (or when I remembered as sometimes it was more like 7 minutes or 8) so I was constantly seeing a lap that would represent that moment in time, not an average over the entire race. For I knew I would approaching the head wind and I didn't want to overcook myself on the way out and not have enough in the tank on the way back. I made sure to stay well fueled and when I got to the turn around, I saw Karel in flying in the other well as my closest competitor, JC.
Karel passed me and he said "good job babe".
I suppose with Karel having a swim of around 31 minutes he had a lot of ground to make up to "be in the race".
But not to worry - Karel average 26 mph on the bike.
Shortly after, JC passed me. She is a strong cyclist (and runner) so I didn't try to pace her race but I did try to keep her in sight...but with around 4 miles to go, I had to settle down a bit as my power and HR were increasing and I wasn't racing my plan.

Still feeling great - my legs were ready to run. Mind and body were functioning the best ever and I had a bank of track workouts to keep me motivated for the upcoming 10K run.

At the dismount line, I got off my bike and ran to rack my bike. I quickly transitioned to the run with my visor, race belt and gel flask.  Jerry told me Karel was a few minutes ahead of me and I smiled big as I ran to start the run.

Run - 43.44
First mile went smooth. Just like I practice off almost every bike ride, a short stride/shuffle with a relaxed upper body. The pace and HR was just where I wanted it and another confidence boost that I was executing a great race.
The run was beautiful. Most of the run was in a park where there was a bit of shade. Thankfully, there was water at each mile for it was still really hot.
I kept a steady pace for the first 3 miles and tried to pace myself so I could have a strong last 3 miles. I couldn't wait to see Karel as he was running back home as I knew that would give me some instant energy. With 3 girls ahead of me, I confirmed my 4th place overall finish when I didn't see another girl behind me for over a mile.
I sipped my gel flask before every aid station (2 gels + water) and sipped water at the aid station and used water for cooling. After my 3, I found myself getting a little tired in the legs but nothing that the mind couldn't change with a helpful reminder from a guy who was pacing me during the run. He laughed that I called some guy "babe' as I cheered for Karel "go babe" so I told him "keep up the great pace - babe". He laughed and so did I.
I received a few cheers from friends running in the opposite direction and with 2 miles to go, I took a brief look at my Garmin after switching the screens to the overall running time of the race (instead of seeing my lap pace, lap HR, distance and running time).
With a goal of sub 2:20 for this flat Olympic distance course (best time 2:24 in hilly Clermont, FL), I noticed I was putting together a race that by my standards - is super duber fast for an endurance athlete.
With 1 mile left - I decided to go for it. Just like on the track on Tues mornings when I train with Karel and Jeff (his boss), I constantly battle with myself "don't give up until the body gives up!"
I picked up the pace with whatever I had left and crossed the line with a HUGE personal best.

Dropping to my knees, my friend Owen (who won the race) as well as Karel came over to me and poured cold water on my head. It took me a few minutes to process it all - as I felt fantastic from start to finish. But oh my - what a different hurt compared to an Ironman.

Stats from the race (from my Garmin 910xt):
Swim: 23:21
Bike: 1:04 (22.1 mph average)
Run: 43:44 (6:56, 7:06, 7:04, 7:18, 7:19, 7:14)
Total time: 2:15.21 !!!!
4th overall femal
1st age group

Stats from Karel's race:
Swim~31 min
Bike: 55.30 (~26mph average)
Run: ~41
Total time: 2:11.27
5th overall male
2nd age group

Results (splits should be up soon)
Results here

Words can't describe this experience. With Karel saying that he wanted to quite the swim at 250 meters and me having the race of my life, I really cheerish moments like this that prove that the mind can be stronger than the body.
Karel fought the demons in his head that were telling him to quit and he didn't count himself out - after blazzing the bike and really pushing it on the run.
I needed the fast girls out there to beat me - for if they weren't out there, I don't know if I would have executed my smart race day plan.
And of course, with Karel being out there - I couldn't hold anything back - or else he would know :)
A big congrats to all the newbies and veterans out on the course - it was wonderful to share such a great race with so many inspiring individuals.

And with data analyzed and a lot of reflection - I can't wait to get back to enjoying our triathlon lifestyle.....48 days til Branson 70.3!!