Essential Sports Nutrition


Eat real food - stop the off-limit food list(s)

I eat for fuel and for health. Food also tastes good when I eat it. When I finish a meal, I feel satisfied and even better than when I started the meal feeling hungry.

I do not feel that food controls my life. I can travel, experience good/bad changes in life and keep a smile on my face all because food enhances my lifestyle and keeps me well. 

Bike riding from Znojmo Czech Republic to Retz Austria. 
I didn't develop an appreciation for real food overnight and I also did not develop the ability to plan ahead and be creative in the kitchen overnight. 

The bottom line is that I have goals for my active body and expectations for my healthy body. I can't make memories doing this......

Without making the time and appreciating this....

A visit to the  farmers market in Znojmo, Czech Republic.

Think about the last time you felt stressed, mad or overwhelmed.
How about when your fitness/training routine didn't go as planned.
What about when you compare your body, life, fitness/performance to someone else.
How about the last time you critiqued your body composition or stepped on the scale.

Imagine if you didn't body bash or consider/start extreme styles of eating/exercising every time you felt "off". Or perhaps, when you feel as if someone else has it better, you instantly want to exercise, train or look like someone else.
Consider how many times you have thought about or considered eliminating foods - perhaps even the most nourishing and wholesome foods - the moment you felt frustrated with your body.
Consider how many times you rewarded yourself with food or told yourself you would just be better tomorrow.
Consider how many days are in the year, consider your own goals and consider your own health.

Do you really think that following a diet plan or an off-limit food list will improve your quality of life?

Since when did we combine these foods...

with these foods....


And all of a sudden have a style of eating in which you describe foods that you can't eat, instead of considering all the most wonderful nourishing, energy boosting delicious foods that you can and should eat.


What about traveling, eating around family/friends, attending events/seminars at work and fueling for life. How does your off-limit, bad food list work for some of life's most special and needed events.?
Can your quest for "healthy eating" be enjoyed anytime, anywhere and with anyone?

The bottom line is that you haven't yet recognize how good you can feel with real food. Real food consumed in appropriate portions to fuel your lifestyle. Instead of getting out the pen and paper for a list of foods that you feel you shouldn't eat, just ask yourself how your past eating habits (and exercise routine) was helping you meet your goals. Prior to bashing your body, hating a number on the scale or feeling the need to compare yourself to someone else, work on a few small tweaks that may set yourself up for success rather than feeling the need to be extreme and quick with dietary/exercise changes.

With the holiday season approaching and your 2014 goals on the horizon, take a moment and consider how extreme you may be thinking/acting when it comes to developing a healthy and balanced diet.

If you are swearing off bread, dairy  or any other "bad" food because they are making you feel bloated and unhealthy, I ask you this...
How did you feel the last time you add 1/2 cup cooked Kamut (or any whole grain) to your plant strong meal?
Tell me about the ingredients you used in your homemade bread recipe?
How are you eating dairy - plain yogurt with fruit as a snack or ice cream after a long stressful day of work?
In the past few months, how much of your diet includes foods that you have to unwrap or that include a long ingredient list?
How much of your diet comes from a garden instead of a factory?
Are you letting life get in the way of healthy eating or should you eat healthy for your life?
If you can't seem to make time for your health, are you willing to make time for illness/disease?

There's really not a lot more I can say to help you appreciate real food. There are many options out there and the great thing is that a healthy diet doesn't have to exclude real food options that are naturally wholesome.

I get it. Our society loves extreme. Tell  yourself what not to eat and that is a lot easier to follow than trying to pre-cook whole grains, portion your proteins and healthy fats and eat a lot of fruits and veggies. In other words, being told what not to eat is much easier than being told what you can eat and then having to figure out how to prepare it all in the right portions for your body.

And why do off-limit food lists/fad diets work? Because without them, you have many quick-food options. Because no one likes to cook or wait for food when they are hungry, a bowl of cereal, ice cream, PB&J sandwich or frozen/fast food option is not restricted. But when an off-limit list is made (whether from a nutrition guru or a diet book/website) you are forced to come up with something that is not on your off limit food list and most of the time, it is real food.

It's not that certain foods are good or bad but instead, your lifestyle and thoughts on food have not set you up for success. It's not one food or food group but instead, how you see food and incorporate it in your life.

Arguments can be made, success stories can be told, bloggers can share their experiences to the world.

But as a clinical dietitian, endurance triathlete and lover of life, who never counts calories or uses a scale for validating the health of my body, I encourage you to stop the off-limit food lists, become a great meal planner, appreciate real food consider your own health and fitness goals as the driving forces in your own personalized diet.

Tis the season of inspiring others with how real food enhances your life.

Happy real food eating!

Cottage cheese
Tri colored quinoa
Bed of mixed greens
Bell peppers


Reflect, Rejuvenate, Refuel - it's the off-season!

I'm currently finalizing the last parts of the newest pre-built plan at Trimarni Coaching and Nutrition. The Trimarni 5-week off season transition phase training plan includes 5 weeks of strength training, hip/core work, specific workouts for swim, bike and run to improve form and efficiency as well as 5 weeks of nutrition tips!! This plan has taken a while to put together but I am so excited to offer it to athletes and fitness enthusiasts in the next few weeks to help everyone improve the chance of having a great consistent 2014 season.

In the mean time...enjoy my latest article from my monthly column at

Reflect, Rejuvenate, Refuel in the Off-Season
By Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC

Hard works feels amazing when it pays off. Although training for an event can be hard on the body,  the positive energy that you receive at a finish line is worth all the sacrifices.  

It's important that your off-season compliments your racing season. The key to the off-season is to enjoy a well-needed break from structured activity but to not lose the fitness that you gained throughout last year.

Here are a few tips on how you can feel great about your 4-6 week, planned off-season:

How'd you feel about last season? Did you try a new event or distance or are you still chasing a PR or podium spot? Address any limiters that can be worked on with strength training, flexibility or with a change in your weekly routine. As you plan for next season's races, consider weather, terrain, time of the year and distance to highlight your strengths.

Save your energy for when it counts. You do not need to be "in the best shape possible" 365 days a year. To get faster and stronger, the body needs training stress so the off-season is the perfect time to exercise just for health benefits. Consider trying something new to meet other fitness enthusiasts or, take an active trip. Although strength training, hip and core work is recommend year round, the off-season is the perfect time to reduce risk for injury and improve power with strength training, functional exercises and/or plyometrics.

Refuel  The celebratory post-race foods should only last a few days until your body will request a more balanced, nutrient dense diet. Whereas many athletes fear the off-season for unintentional weight gain due to reduced training volume, I recommend looking forward to the off-season as a time to develop a healthy relationship with food, to discover your culinary creativity and to get to know your body and true hunger signals when you aren't excessively burning calories. Learn to create a more real food diet which is filled with lots of seasonal fruits and veggies and complimented with whole grains and fiber-rich starches, quality protein and heart healthy fats. If you struggled with energy/fatigue, body composition and/or your relationship with food and the body during the past year, consider using this time to work with a dietitian that specializes in sport nutrition.


Triathlon season planning - top 10 tips

I grew up traveling a lot.

 My parents sacrificed a lot for my brother and I to do what we loved with our bodies. Almost every weekend, we would be at a swim meet or gymnastic meet. 

This is a video of my amazing younger brother Aaron (University of Michigan gymnastics team) performing his high bar routine at the 2007 Big Ten Championships in his senior year. After this routine, he became the 2007 Big Ten High Bar Champion. 

What a rock star! Still so proud of him!

Almost 10 years since I graduated from college where I swam competitively all through College, I still enjoy traveling to race....or I guess you could say that I LOVE to race to travel. 

So - for next season, Karel and I have decided on four key races to take our love of traveling to the next level as we use our active bodies to cross finishing lines in new places. 

MAY 4th, 2014 - Me and Karel

June 1st, 2014 - Karel (I will spectate/sherpa)

June 29th, 2014 - Me and Karel

September 7th, 2014 - Me and Karel 

Signing up for races is easy - you must have your credit card handy and hit submit after you fill out your registration. 

I find that many athletes jump the gun when signing up for races and do not consider the time, money and energy that it takes for participating in a race. Not only the effort that is needed to train for the race, but also the mental toughness that is needed for obstacles and setbacks.

But more than anything - you must pick the right races. You may never know if the race is exactly what you plan for it to be on race day but with a little thinking ahead, you can set yourself up for a great racing season to execute on race day and put all that training to good use. 

Here are my top 10 suggestions for picking your races for next year (in no particular order)
1) Decide on 1-2 KEY races within 6 months. It's suggested that these races are around 3-4 months apart so that you can peak appropriately for both of those races and recover properly after the first race.

2) Consider your personal short and long term goals for each race. Are you chasing a time goal or PR, an age group/overall place, a qualification to another race or something personal?

3) Consider anything that may affect your entire racing season (and training) and consider a plan B if something good/bad happens at before or after each race. Consider qualifying for another race (money, travel, time, recovery, etc.), recover/prep for races, work/life, traveling, injury/sickness, etc.

4) Think really hard about why you are registering for a race. DO NOT pick a race just because you are feeling the itch because you just watched an Ironman finish or a marathon on TV or because a race is "open for registration". Have your top 5-10 reasons for why you are picking a race (remember, the money, time and effort that is required to get to the starting line).

5) Save your best performance for your key race. Build a foundation if you choose to race more than your 1-2 KEY races and be patient with your fitness. You do not want to peak in May if your KEY race is in August and you do not have to train 20 hours a week in January because you are excited to train after a 4-8 week off season break.

6) After you have selected your key races, decide how you will best utilize your off season and execute the phases of your periodized training plan. Will you use a coach, a pre-built plan or put together your own plan?

7) Before signing up for any race, be sure you have thought about the support you need from family, the time away from work/family for racing/training as well as anything else that will have a positive (or negative) impact on your race day experience. It takes a team to build an athlete but also a great support system to keep you motivated and excited when times get tough.

8) Pick the right course, with the right weather at the right time of the year. Consider indoor vs outdoor training and make sure you can simulate race day in training (ex. pacing and nutrition) well before your race day. A few things to consider about your race, taking into account your weaknesses and strengths:
Swim - wetsuit legel, non wetsuit legal. Lake, ocean. Water temperature. Mass start. In water start. Beach/land start.
Bike - weather. Rolling hills, climbs, flat. Altitude, sea level.
Run - weather. rolling hills, climbs, flat. Altitude, sea level.

Also consider time needed to travel to your event, acclimating to weather/time change or anything else that may affect executing on race day with your current level of fitness.

9) Think again as to why you signed up for your races and be sure to have specific goals for each race that will keep you motivated to wake up every day to properly prepare your body for that race. Be willing to adjust your race day goals based on weather or any setbacks in fitness/training so that you can maintain good health before, during and after your race. Remember - unless you are a professional, training and racing for triathlons is not your job.
10) Have fun with the races you choose. Do not complain about a race that you signed up for and paid money to participate in. Do not stress about things out of your control. Do your research as to how you will get to the race, where will you stay, how long you will be at the race, the day of the race, possible weather for the race, competition at the race (if applicable) and how you will pay for everything. 

To summarize our season - three of our races are Kona qualifiers. 

It is a dream of Karel and I to be able to race in Kona together. 

We will race every race but we do not expect having the chance to Kona qualify at every race we do this coming season.

I realize that the IM distance is exciting but it does take a toll on the body. As an adult age group athlete, I have learned through experience in the past 7 years of racing in endurance races that longer distance races fit the physiology of my body. 

Karel really enjoys the Half Ironman distance. He is still learning about his body now that he has finished 1 full year of triathlon racing (after over 15 years of racing bikes) and has completed one Ironman (IM Placid in 10:03).
I recognized this year that my body did very well with racing two Ironmans close together (within 14 weeks) as oppose to only 1 Ironman a year. Any closer together would be a major strain on my body at this time in my athletic career. I also know I can not race a lot - my body and mind need breaks and time to recover. I want to execute at every race I do and that is why I do not choose to race a lot.

Because of our train smart philosophy, we hope that next year we will be able to execute at every race and recover quickly and after each race we will gain fitness. We don't believe in B races but instead, having a purpose for every race and taking it very seriously as training and racing is not easy, cheap or kind on the body.

Although all of our races are Kona qualifiers, we picked each race for a specific reason..... in addition to the amazing opportunity to travel somewhere exciting.

St. Croix - This race has been on my bucket list for years. We are finally able to make it happen and I couldn't be more excited to share this challenging/beautiful race with Karel and a few of our friends. This race is known as "beauty and the beast" and with our love for challenging courses, I think we will get our money's worth at this race. Our goal at this race is to race strong and leave it all out on the course. I don't mind hot weather and I love hilly courses.  Karel prefers cooler temps over the heat but also love hilly courses. This race will be challenging for us both and we look forward to sharing stories together after the race is over and enjoying a few days on the island to explore a new place.

Raleigh 70.3- Karel is looking forward to this race because he wants to stay sharp this coming season. With this year (June 2012- Dec 2013) being his first year of triathlons, he did not race a lot and would like to race a bit more next year for a solid block of racing and training. As a cat 1 cyclist turned triathlete and over 20 years cycling experience, Karel knew exactly what worked for him in cycling races and in cycling - your fitness is only as good as your ability to keep up with the person in the front of the race.

He would race almost every weekend with cycling, often 2-3 races in a weekend. Now, he is learning more about his body as a triathlete. Although he understands there will be risks taken in learning more about his body, he also knows when to back off.  We will both utilize our season to get as strong as possible with strength training and work on all the little things that will help us be consistent with training. I will not do this race because I know from experience that after we race hard at St. Croix, I can not recover in 4 weeks and race again. Karel will not race Raleigh all-out but instead, use it as part of training to build fitness since he will also need to recover from St. Croix properly to ensure good build after Raleigh for IM Austria. As always, the key to any racing plan is to reduce training stress and the risk for injury. It's easy to train hard but the focus is recovery. You are only as good in training as your ability to recover properly from races/training. This won't be a B race but instead, part of the big plan. The bike course will fit Karel very well and I have a few athletes racing which will be great to help them out. I love NC and I can't wait to see the city after the race.

Ironman Austria - Our first international race! Although one would think this would be a tough course, this race is fast. Similar to IMFL, this would be a great course for a PR. My goal at this race is to have a strong run off the bike as 6 out of 7 of my IM races have included hilly bikes and/or hilly runs. Both Karel and I will race this race as a KEY race. We also know this race is beautiful and we are excited about our first destination race. Lastly, we choose this race because it is 5 hours away from Karel's family and we secured an apartment already at the race venue for his family to come and watch us race (they have never seen a triathlon/Ironman before). We look forward to heading to Karel's home town in Znojmo, Czech Republic after the race. Also, as a coach, I love new experiences to better help my athletes. I'm really excited to traveling internationally for a triathlon and the stress/excitement that comes with it. I'm so excited to visit this part of Europe and take lots of pictures and see the sights for 140.6 miles. We do not expect to Kona qualify here because of the competition in Europe but we will give our best effort for two strong performances. We don't want to chase Kona at the expense of enjoying every training and racing journey so we will do out best and see what happens.

IMWI - This is the race that the entire season is building for. I raced IMWI in 2011 and absolutely LOVED the course which is very challenging on the bike and on the run. But, the crowd support is amazing!! Karel has ridden the bike course a few times during his travels to Trek headquarters and for Trek World and he also spectated with my parents when I raced so he knows the best places for beer, ice cream and coffee (not all together).
The wetsuit swim is perfect for Karel and the cooler temps are ideal for us both to race really strong and not be compromised by the heat. Also, IM 70.3 World Champs is the same day so we feel that this will not be a race where the the field will be super deep for Kona contenders (ex. like it would be for Eagleman, St. Croix and IMFL). That doesn't mean that the day will not have amazing competition (which we both love to help us discover new limits with our own fitness) but we feel like we will be able to race strong, not for a PR, but instead for a Kona slot. The entire season will have this race as the priority so we will be very careful to not peak too early and to also adapt with the least amount of training stress to ensure healthy bodies and mind all season. We love the town of Madison and can't wait to enjoy it with the 3000+ other athletes and thousands of cheering students and fans...many of which will be consuming beverages with alcohol in them :)
I have never repeated an IM qualifier race before so this will be the first time I have repeated a race. There were many IM's to choose from for next year and I love traveling to new courses but we both discussed our options after IM Placid and after long consideration, we decided that IMWI would be the best place for us to put everything together and race smart. We will race to the best of our fitness ability next Sept for a possible 2015 Kona slot.

There's not magic ball or perfect training plan so as I lay out our season, I can not predict the future. The number one goal is to maintain balance in life. Training is not my life but instead my lifestyle. I have respect for the body, I love dreaming big, I fuel off real food, I enjoy a wholesome diet and I enjoy a balanced training plan.

But....2014 will  be a year to remember not only for us.....

But also for our athletes.

The 2014 Trimarni Roster is almost complete and we have an amazing team with new and old athletes to be inspired by. We are so excited to use our knowledge and experience to help others reach goals and dreams.

We will also have new Trimarni services, camps, clinics and events so stay tuned over the next few months!


3-week off season break - recap

There's nothing more rewarding than resting the body after the hard work is over. When it comes to training the body for a start and finish line, it's important to understand that physiological adaptations are being made through pushing the body. Training is not exercise.

We must all exercise for health benefits and for weight control. That's proven through good research.

We do not have to run marathons, do an Ironman or even run in a 5K to be healthy.

But there's nothing more rewarding than setting a goal, working hard for a goal and then being able to let your mind be the only limiter on race day. Having a healthy and strong body is a gift and often something that is very much appreciated during exercise. Therefore, although we do not have to pay money to participate in an event in order to be healthy, it is a great feeling to finish what you started when you had an idea to accomplish something with an active body. 

The past three weeks were amazing. I did not miss structured training and I did not feel that anything special was missing from my life. I reflected, I thanked body and I continued to nourish myself with real food. I moved my body daily but I did not do the following for 21 days:
-No alarms
-No training gadgets
-No body bashing or weighing on a scale (we haven't had a working scale in our home for a few years)
-No off-food lists or out of control/extreme eating
-No exercise structure or "have to" do a certain workout
-No "have to" workout times/duration
-No running
-No sport nutrition products (aside from Hammer Fizz after Kona)
-No anti-inflammatory pills or any other medications/supplements (aside from Whey protein in my "meal" smoothies)
-No comparing myself to other athletes

I finalized my 2014 racing season, I slept a lot, I stretched, I moved my body daily, I stayed busy with my business coaching athletes and working on nutrition/fueling, I traveled and.....

I got a new bike!

Thank you Karel for my new Speed Concept!
How did I go so long without electronic Di2 shifting? 

Here's a recap of the last 21 days:

October 12th, 2013 - Ironman World Championship - 10:37
October 13th - Walking, playing in the ocean
October 14th-15th - 30 min swim in ocean with friends
October 16th - travel home
October 17th - 18th - short walks with Campy
October 19th - 2 hour road bike spin (socializing) + 15 min walk
October 20th - walk with Campy
October 21st - 30 min swim + light hip work
October 22nd - 30 min elliptical
October 23rd - walk with Campy
October 24th - 30 min elliptical + light hip/core work
October 25th - 45 min elliptical, travel to Miami
October 26th - outdoor 20 min circuit + 15 min walk with Campy
October 27th - spectate Karel at Miami 70.3
October 28th - 45 min elliptical (with intervals) + hip/core work and light strength
October 29th - 20 min elliptical + 20 min treadmill walk on incline + core work
October 30th - walks with Campy
October 31st - 45 min elliptical + 15 min treadmill walk (both with intervals) + light strength, travel to PCB
Nov 1st - 30 min road bike w/ Karel, exploring PCB for IMFL and visiting with athletes/friends
Nov 2nd - 2.5 mile run to swim start for IMFL, 2.5 mile run back to house + 17 hours of spectating at IMFL (alarm set for 5:30am, went to bed at 1am on November 3rd)
Nov 3rd - Traveled home from PCB

November 4th - feeling fresh, motivated, recovered and inspired.

This week is all about getting back into structure, no set workouts but instead, structure for my body and low volume/intensity.

After this week, Karel and I will be doing 5 weeks of "transitioning" focusing on strength training, skills, power and form.

(We have created a 5 week triathlon transition phase training plan focusing on workouts, skills, strength training and nutrition which will be available soon for those who are interested in reducing risk for injury, changing body composition and improving efficiency before beginning structured training or any type of fitness routine). 

As for next's all about hard work, smart training, racing to travel and dreaming big. 

MAY 4th, 2014 - Me and Karel

June 1st, 2014 - Karel (I will spectate/sherpa)

June 29th, 2014 - Me and Karel

September 7th, 2014 - Me and Karel 

Stay tuned for the next blog on tips for planning your racing season. 


IMFL - Proud coach and inspired spectator

We ran 2.5 miles from our homestay to watch the IMFL swim start. 

We couldn't wait to see our friends and athletes start their Ironman day. A day that was months in the making and the culmination of many miles and hours of training. Most people would say that the Ironman distance triathlons is hard.
But getting to the starting line is one of the most rewarding experiences that any athlete can receive. 

Although choppy waters, the day was absolutely perfect for PR's and great performances. There is no "easy" Ironman course or day so the understanding is that for those who are mentally strong, they are the ones who can take their trained body to the finish line knowing that it won't be easy - BUT it will be worth it. 

With soaked shoes and socks, standing in calf high water, we waited to see our athletes finish the first loop of the two loop swim course. I couldn't believe that Karel could spot so many of our friends and athletes after running a few yards along the sandy beach to re-enter the water. There's nothing better than hearing your name as you are about to swim in the sea, all alone with your thoughts and 3000+ other athletes thinking the same crazy thoughts with you "Why am I doing this?"


We waited in the transition area for 20 minutes to secure the perfect spot to cheer on our friends and athletes as they grabbed their swim-to-bike (Transition 1 bag) after exiting the water and then cheered for them again after changing in the men/women changing tent before running to grab their bike from the racks. I couldn't believe how many people we knew doing this race (over 30 from Jacksonville!) alongside our own coaching and nutrition athletes so it was so great to cheer for those who inspire us.

We drove 30 minutes to see athletes on the out-and-back section of the course, around mile 90-97. Knowing that you have only 20 miles or so to go is a great feeling but from experience, the last 2 hours of the Ironman 112 mile bike ride can be lonely with a lot of lows. 

Out and back sections are one of the best places for athletes...

IMFL 2007 - my first Ironman.
In 2007, Karel (my boyfriend at the time) wanted my parents to head to the course to see me on the bike. My mom was worried they would miss me on the run but Karel insisted that I would enjoy seeing them on the bike as 112 miles is a long way to go when there are not as many spectators as there on the run course.

He was right.

I was so surprised when I saw them and it totally made my day. I was in a low spot and when I saw my family and Karel as I was heading out on the first out and back section, I think I sprinted on my bike because I was just so excited to head back to see them again!

Campy and I and Karel stayed in two separate spots so that our athletes would see Karel first and then Campy could give them a cheer. It worked perfectly and I think I saw a lot of smiles on faces to hear a cheer from Iron Doggy Campy. 

Wheatberry salad from Panera (without Chicken)

After a quick take-out as we headed back to the race venue, we were excited to cheer on our athletes and friends and everyone else to the finish line.

There is something really incredible about the first mile (and last) of the Ironman and the crowd support at PCB did not disappoint.  The music from the Atlanta Tri Club was contagious as it was hard to not want to dance and cheer for every single athlete who was running - from the pros who finished in record time (the sub 8 hours!) to the very last finisher at midnight...and even the handful of athletes still on the course after midnight. What's so amazing about the Ironman is that although you have to finish before midnight, the staff at Ironman will wait til everyone finishes...even if at 12:10pm. And the spectators LOVE the last hour so there are no shortage of cheers past 11pm (after 16 hours of racing).

From 3pm until midnight, we were on the run course. We hung out a bit at our friend's RV but aside from that - Campy, Karel and I cheered on everyone we knew....and even those who were friends by association (in the triathlon world - we are all family).

There were many PR's on this perfect day but there are no guarantees with the Ironman. Just because a day is perfect, fast or the body is trained, you never know what will happen on that day. You may surprise yourself and you may get frustrated. But in the end - you must respect the body. There is nothing easy about not finishing a race so either you keep moving forward, and eventually find yourself at the finish line or find something within you that will light a fire to keep you coming back for more, even if you don't receive a finisher medal.

We had athletes who finished before 5 pm and athletes who finished after 9pm. It made for a long day but just like in an goes by really fast and you have to enjoy every mile (or in our case, every hour).

And I've learned from my expert spectator hubby that ice cream always makes spectating so much better. 

From 6:40am until 12:10am. We ran, we drove, we watched, Karel biked on the run course to cheer, Campy and I walked and we cheered.
 7 years ago, I crossed my very first finish line at IMFL. 

This year I was a spectator - cheering on my athletes and friends.
The energy was the same, the inspiration was there and my love for what the human body is capable of doing continues to grow.

I'm so proud of every athlete who gave the best effort possible at 2013 Ironman Florida - our friends from Jacksonville, the many athletes who let Karel service their bikes before the race, our friends from afar and those who we never met but looked amazing out on the course.

I'd like to take a moment to spotlight the amazing Trimarni athletes who were on the course....

Kerry Mowlam - 2nd age group (40-44), Kona ticket, 9:03 finishing time and 42nd overall (counting pros). We worked on your nutrition with a one-on-one session and tweaked a few things for better absorption of nutrition on the bike, using a gel flask on the run for easier consistent intake and an easier-to-digest pre training/racing snack. I couldn't be more excited for you and your attitude on race day was amazing - you never stopped having fun and it showed! Congrats!

JM Marchand - some people like to say "it wasn't your day". It's not easy when you don't finish a race and devote so much time, money and energy to get to the starting line. But JM - it was your day. Karel had worked with you for many months to lead up to this day and even though the cards (and a 2222 bib number) were not in your favor, this doesn't mean that we didn't gain a lot from this experience. There WILL be another race and I love that you are ready to tweak your nutrition as Karel and I know that your body was trained for this race. We loved seeing you out on the course, racing strong and refusing to give up until the body said enough. Even though you made it to mile 15 or so of the run, consider those extra unfinished miles motivation for next, I heard you have a 5K to run with your 8 year old daughter for Girls on the Run, next weekend so rest up!

Diane Murphy - Thank you for letting me share this IM journey with you by using the Trimarni race week and race day nutrition service. You NAILED your first IM and executed perfectly with a 10:51 finishing time and 11th age group (30-34). I'm so proud of your well-fueled body and for doing what you love for 140.6 miles. Enjoy your finisher medal!

Josh Griffin - When an athlete wants to be coached and has sights on a PR, we always tell our athletes not to chase a PR. But when your only IM was 12:50 with little structured training, we know there's plenty of room for improvement. Talk about sticking to a plan - in training and racing. After a few months of solid training with Karel and letting me formulate a custom INFINIT sport drink, you did exactly what you came to IMFL to do - execute. And your body did not let you down. 9:54:26 finishing time!!! We are so proud of you!

Maggie Crotty - You purchased the Trimarni 12-week Ironman pre built training plan with hopes to maintain balance and finish your first Ironman with quality over quantity training. We worked together with nutrition first, then tweaked training and I reviewed your files with your monthly pre-built plan phone calls and you dug deep on race day (with your boyfriend sharing the journey with you - way to go MATT!). 14:24 for your very first Ironman - WAY TO GO!!! We are so very proud of you and thank you for letting me share this exciting moment with you. 

Stefanie Swanger - This has been years in the making. I always believed in you but you did the work. Working full time, with a 14 month year old and a husband to give you unconditional love and support. You had an amazing team behind you but it was up to you on race day to make it all happen. I could not have been more proud of you for getting to that starting line but after 14 hours and 39 minutes of racing, you beat your goal time by 30 minutes and your body allowed you to do the incredible. 

Stefanie - you are the reason why I love what I get to do. Athletes like you who make no excuses and just do the work with goals in mind. You dream big and I love that. Thank you for letting Karel, Campy and I be part of your life and we are so incredibly proud of you. Keep dreaming big and I can't wait to see what you have in mind next.....