Essential Sports Nutrition


Hello from Chattanooga (again)!

Here we are again, back in Chattanooga!

As we were driving into town on Tues evening, my stomach felt a little funny as it felt strange to return to the place where my fainting setback left me with a smashed face and an unfulfilled feeling for my last race of the season. But I didn't let this feeling get to me because I returned back to Chattanooga with Karel with excitement and gratitude for another race opportunity by my body.

As I mentioned in a previous blog, I have emotionally moved on from my recent DNS at the Ironman 70.3 World Championship but physically, a big part of me feels like I have some unfinished business here in Chattanooga.

Knowing that stuff happens and we can't control the future, the only way that I could move on from my last race experience was to make sure that my next racing decision was not for anyone else but myself.  I wanted to do a race that made me happy. After giving my next race a lot of thought, I couldn't be more excited to turn my letdown into an exciting new opportunity. You better believe that after I received the OK to race again, I wasn't going to move on with a sad ending to my last chapter.

And now I turn the page for my next chapter in my book of life.......

Putting things into perspective - Understanding that I experienced a freaky accident (with very bad timing), I have accepted that the circumstances were not in my favor but I will not let this define me as an athlete. Within 48 hours of my vasovagal syncope issue, I had several doctor appointments and lab work to receive confirmation that my body is in good health and I don't have to give up on my athletic dreams this season.

Reflect -  Like with many things in life, setbacks are a necessary part of the path towards success. Although I was sad, upset and frustrated while sitting in my rental home 2 Saturday's ago, instead of racing, I can now look back and with a clear mind, evaluate the situation. Although I should have slowed down in the morning and paid more attention to the woozy feeling in the body, there was not much that I could have done differently. I feel lucky that my fall only left me with cuts and bruises and with all things considered, it could have been a lot worse.

A new focus - Whenever an athlete experiences a setback, it's important to figure out what's next. Do you want to accomplish the same thing or accomplish something different? This question was on my mind for several days after my DNS as I felt like I worked so hard to prepare for the IM 70.3 World Championship and I was not able to show off my fitness. But more than racing, I missed out on the experience of racing and that is what I love so much about the sport. I missed out on being around other inspiring athletes and doing something incredible with my body.

While driving home from the Ironman 70.3 World Championship, Karel was already quick to give me some ideas for my next race. It's funny because we both had different race ideas for what I should do with my trained body. My thinking was to find a challenging half ironman and Karel's idea was for me to do an Ironman. We tossed around a few ideas over the next 48 hours and after I received permission to race again from my doctors, I was ready to commit to my next race.

Karel knows that the Ironman event suits me so well and to be honest, I wouldn't have trained much different for an Ironman versus a half Ironman since we don't do a lot of high volume training. I train mostly with Karel so as he prepares for an Ironman, my training is very similar.  The half Ironman distance takes me far out of my comfort zone and that is why I dedicated this season to half Ironman racing. Because the Ironman distance always feels right for my style of racing - I can be steady and resilient all day long - it always feels right when I get to the start line of an Ironman

So after much discussion with Karel, we decided on my next and last race of my 2017 triathlon season.

Ironman Chattanooga! 

I couldn't be more excited to finish my season here in Chattanooga for 144.6 miles of racing! I get to share the course with 15 of my Trimarni athletes (including Karel), along with several familiar Greenville faces and this decision feels so right. I have nothing but excitement and positive energy building inside of me for Sunday. This is a no pressure, have fun and enjoy the experience type of race but I'm sure my competitive spirit will come out on race day.

Thank you Karel for helping me through the past two weeks and for encouraging me to get right back into training. Thank you to all the Trimarni followers who kept me motivated to get back into racing and for all the support and encouragement from my Trimarni athletes and friends/followers.

Let the countdown again....I am doing my 12th Ironman on Sunday!

Thank you body!


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The 2018 Trimarni Coaching application will remain open from September 20th until October 4th.

To be part of the Trimarni team as a one-on-one athlete, you must apply during this time.

To learn more about our 2018 Trimarni coaching, visit our coaching page HERE.

Click this link to apply: 2018 Coaching Application


11 Tips For Spectathletes

If you have a friend/spouse/significant other who is an athlete, there's a good chance that you have spent a weekend or two at a race, waking up early to cheer, stand on your feet, take pictures, carry around stuff for your athlete and eventually, finding yourself exhausting by the end of the event. Rain, heat, wind or shine, you have been there from start to finish and you know that spectating is hard work!

Although spectating makes for a long and tiring day, there's no better way to make memories and celebrate an accomplishment with someone who is close to you. Additionally, surrounding yourself with like-minded individuals or being around inspiring athletes can be very motivating. Although spectators don't receive medals, it's the spectators that help athletes get through the race (and make racing so much fun). In thinking back to all eleven of my Ironman events, it was the spectators and volunteers who kept me going during the low, dark times when I didn't think I could move forward with my tired body and kept me smiling during the good moments.

Because every athlete has his/her support crew (family, friends, teammates) to help out on race day, here are a few guidelines for your favorite spectathlete:

  1. Follow the plan - Athletes are pretty regimented and they typically have a to-do list (or rituals) that need to get done before the race start. In order to keep your athlete relaxed and stress-free, be flexible, calm and easy-going and be available to help out your athlete whenever possible.
  2. Be ok with a different schedule - Your athlete may have an itinerary for sleeping, eating and working out. This schedule may be different than what you are use to. For your athlete to get into his/her zone, try not to interfere with the planned (or changing) schedule.
  3. Don't ask too many questions - Athletes can be a bit unpredictable on race week. One minute they are happy and outgoing and then next they are jumpy, anxious and easily bothered. The rush of emotions that an athlete experiences before a race is hard to anticipate so it's best to avoid asking questions like "what time will you finish" or "are you ready" as some questions may bring self-doubt, anxiety or worry.
  4. Your athlete is not his/her normal self - It's easy to assume that your athlete is a changed person on race week and well, that's true. He/she is anxiously awaiting the event that he/she has trained for for many months and the time is finally here. Yes, your athlete will not be like his/her normal self and this ok. I assure you that after the race, your athlete will act more like him/herself but before the race, understand that your athlete may have a different personality, all in an effort to mentally and physically prepare for the upcoming race.
  5. Scope out the course - Review the course maps and walk/drive some of the course before the race to determine the best spots for spectating. Your athlete may suggest for you to be (or not to be) at certain places on the course. You can also ask experienced spectators who have been to the event before for a recommend place to watch your athlete in action. Make sure to understand the layout of the finish line area (and cross walks) so that you don't miss your athlete at the finish line.
  6. Track your athlete - Now a days, most events are using sophisticated tracking apps and systems to help you follow your athlete on race day. Understand the tracking technology ahead of time so that you can keep up with your athlete on his/her special day.
  7. Review the athlete guide - Although the athlete guide is designed for the athlete, many of your questions can be answered in the athlete guide. You can learn about the race course, race start and other important details that will help you out on race day.
  8. Be prepared for a long day - Although most spectators find that race day does go by quickly, it's still a long day when you consider when you wake-up until when you leave the race venue. It's important to dress appropriately for the day (anticipate a change in weather temps and conditions) and plan for idol time after the race when your athlete is recovering, waiting for awards or getting his/her stuff. Make sure to bring a portable phone charger to keep your phone charged all day, especially if using your phone for tracking and taking pictures. Research the area for places where you can rest, eat and explore during the race, but make sure you don't miss your athlete in action!

  9. Fuel and hydrate like a pro - It's easy to let several hours go by without eating or drinking. No one wants to be around you when you get hangry. Make sure to bring along plenty of snacks and fluids for your day and extra money if you need to restock your food/drink supply.
  10. Don't make assumptions - Anything can happen on race day. Don't give your athlete wrong information about a fellow competitor, tell your athlete where to turn on the course, give an update on his/her placement or make assumptions as to how his/her race is going unless you know that your athlete wants that information and it is accurate information. Give your athlete positive vibes all day and keep the cheers going until he/she crosses that finish line. Too much information/questions can distract/overwhelm an athlete from his/her race strategy but just the right amount of cheers (and supportive signs) can make for a fun day of racing. By now, hopefully you know how much energy to give your athlete. After the race, don't be quick to ask questions about the race. Show your support and excitement with a hug or a smile and give your athlete time to process the race. Eventually, he/she will be ready to give the run-down of the race.
  11. Dream big (with your athlete) - Your athlete may not always show it but he/she appreciates your unconditional support. Truthfully, your athlete likely feels guilty from all the time spent away from friends/family throughout the training and this weighs heavy on the mind before the race. Make sure your athlete knows that you support him/her and that all that training was worth it and you will be there for your athlete until the finish line. Show your athlete how much you believe in them by being there for them at the race (even when you don't feel that needed). The more support, love and excitement you give your athlete, the more he/she will be able to race to his/her potential. Hopefully your athlete will show you his/her appreciation after the race with a big THANK YOU. 


When life gives you a detour

On Saturday morning, before heading out for a 3.5 hour brick workout with Karel and Thomas, I came across a quote that spoke loudly to me. It read, "Good things fall apart so that better things can fall together." 

I think any athlete would agree that sports can be so exciting and fulfilling and also cruel and disappointing. But it's through the setbacks and failures that we develop a stronger and better appreciation for when things go well.

Although the sadness of not competing in the Ironman 70.3 World Championship hit me hard for a few days, my mind was ready to move on once the cuts and bruises on my face finally healed. Setbacks are normal and I believe that you can only gain experience, wisdom and gratitude by going through the hard times. Tough times make you stronger!

If you have recently experienced a setback in your athletic journey, I give you permission to be upset, frustrated and disappointed. Negative emotions are normal but make sure to not to blame others or yourself. Process what happened, reflect and learn from it and then, when you are ready, it's time to move on. Don't be afraid to talk to a professional (sport/clinical psychologist) if you find yourself depressed or angry (especially for an extended period of time) because of your recent setback. Talking through your thoughts and emotions can be very therapeutic.

To move on from my recent setback, I needed to return back to my normal work and training routine (after getting permission from my doctor to resume back normal training). Having my routine back, seeing familiar faces and being in my home environment really helped me move on from the missed race.

After much discussion with Karel, I knew that I couldn't end my season with a DNS at my big race of the season. To be honest, I have felt a little bit empty without closure to my 2017 race season. I feel like something was taken away from me and I had no say in the matter and now I want another chance to race. After all my doc appointments and labs came back normal and I got the OK to race again, Karel helped me organize my thoughts after I physically and mentally recovered from my blackout and I have finally selected another race for my schedule (which I will announce later this week, just to remove any extra pressure off myself as I am naturally competitive and love to race and share my race experiences with others).

Since my accident appeared to be blood pressure related, likely vasovagal syncope, I would like to describe my missed race as a detour in my athletic journey. Setbacks are bound to happen to us all and when you experience a setback, you have two options: See it as a road closed sign and give up on your journey OR take the detour route.

I am embracing my detour in life and moving on. Thanks to many positive messages, emails and texts, I will grow and learn from this recent experience and I look forward to new and exciting experiences and opportunities with my body.