Essential Sports Nutrition


Our 2019 Race Schedule

A lot of thought, consideration and planning has gone into this schedule, specifically our love of travel, challenging courses and racing with our athletes. Although our first race of the 2019 triathlon season feels forever away, we are excited to officially share when and where we will be racing in 2019.

Ironman 70.3 Haines City
Karel and I will be sharing this race course with many of our athletes as this will be our first Trimarni team  race of the season. We like this venue because it's super spectator friendly. The race also provides a great no-pressure vibe to kick-start the season and dust off the rust that accumulated over the winter. This race will serve as a gentle reminder of the suffering that goes into racing for 70.3 miles.

Ironman 70.3 St. George
Although I love, love, love this race venue, I chose not to do this race this year so that I can focus on Chattanooga 70.3 as my early season key race. Karel, on the other hand, will be participating in this challenging event for the 3rd year in a row as he loves to race himself into great fitness. I'll be staying home so Karel will be traveling solo and meeting up with a few Trimarnis who are racing.

Ironman 70.3 Chattanooga
This will be our first time racing the 70.3 distance in Chattanooga even though we've been to this race venue several times in the past two years. Karel and I had raced well on the course at 2017 Ironman Chattanooga (I was overall female amateur and Karel was the 2nd overall male amateur) and liked the set up of the race. We love how the city really welcomes this race. Although the swim and bike are not challenging, the run will be a great test to challenge us mentally and physically. We decided to use this as another Trimarni team race as we like the idea of having our athletes race two half IM distance events fairly close together (4-6 weeks). We feel athletes learn so much from the first race of the season and most of the time, athletes will outperform themselves in the second race by digging a little deeper, mentally and physically.

We will have three training camps in Greenville, SC in 2019. Our camps are open to the public and registration is now open.

March 27th-April 1st - Skills camp
June 26th-July 1st - Advanced endurance camp
August 21st-26th - Endurance camp

To learn more about our 2019 camps, click HERE.

Ironman Canada
We are so excited to finally check this race off our race bucket list. With nearly 8000 feet of elevation gain on the bike, over 1000 feet on the run, mountain views and a ski-town vibe, we knew this was a must-do race-cation for us! The coolest part about this race is that the full Ironman distance is on the same day as the half M distance. This made for a great reason to use this as another team Trimarni race. Our athletes can support one another, irregardless of which distance they want to participate in. Plus, this is a race where time goals can go out the window and athletes can truly race for the challenge and joy of racing. Since Karel and I have already qualified for the 2019 Ironman World Championship, we will use this as a race to test our fitness, practice pacing and nutrition and gain more tools for IM Kona. There's always something to learn when racing for 140.6 miles and racing in a beautiful race venue makes it even more memorable. Plus, we want to be reminded of the hurt that comes with racing an Ironman before we gear-up for the big dance in October.

Sept - undecided??
Karel and I were originally planning to race IM 70.3 Augusta with our athletes in late September but now that the race in only 2 weeks before IM Kona (one week later than last year), we have decided that it won't work well in our schedule as we will be in Kona that weekend. Our assistant coach Joe will be there in Augusta as a participant and supporting our athletes. I will likely use August/Sept to focus only on my training before Kona whereas I'm sure Karel will be itching to race again as he has proved to himself that he does well when can handle racing back-to-back races (and it actually benefits him).

Ironman World Championship
With no set plans to race after October, Karel and I will be finishing our season in Kona, Hawaii. This will be my 5th time racing the Ironman World Championship and Karel's 4th time. The island continues to be a challenge for us both as neither one us have felt like we have mastered it. After completing Ironman Canada, IM Kona will be my 16th Ironman and Karel's 14th Ironman - for a combined 30 Ironman distance races between us! Although the Ironman is an extreme distance that is far from predictable, it's a distance that suits us well (mentally and physically) and we are both looking forward to sharing the course together and seeing what we can both do on October 12th, 2019.


Top 10 anti-bloating foods

Many people complain about bloating. That feeling of feeling full, tight, gassy and uncomfortable in the belly. With many causes, a few of the top reasons include constipation, IBS, SIBO (small intestinal bacterial overgrowth), gastroparesis and gynecological conditions. 

With several treatment options, looking into the diet is a great first line treatment plan.

In a recent Bicycling article, I was given the opportunity to provide a few of my thoughts on this popular topic. You can check out my tips along with the top ten anti-bloating foods.

Anti-Bloating Foods


YOUR gift to the Greenville Humane Society

As you may know, we love all animals. These creatures bring so much happiness and joy and a smile on on our face every single day. At our home, we are loved by Madison (cat - ~10.5 years old), Smudla (Cat - almost 16 years old) and Campy (dog - 11 years old). We also have a 75-gallon fresh water fish tank of African Cichlids. Our house backs up to a nature preserve filled with wild deer, squirrels, birds and the occasional coyote howl.

Nestled in the foothills of the Blue Ridge Mountains, we are also greeted by the cute faces of farm animals on almost every single bike ride. You don't have to go very far from our house to see horses, cows, goats, sheep, chickens, pigs, buffalo and llamas.

Prior to 2018, it was important to me that we give back to the Greenville community on behalf of our business, Trimarni Coaching and Nutrition. When discussing my idea with Karel, it made a lot of sense for us to give back to the Greenville Humane Society. Seeing that all three of our furry children are rescues, it was only right for us to help support a place that works hard to give all animals a loving home.

A few facts about the Greenville Humane Society;

  • Founded in 1930.
  • One of the largest no-kill shelters in the Southeast.
  • They receive no government funding and operate solely on donations and sponsorships.
  • One of the largest low-cost Spay/Neuter Clinics in South Carolina.
  • They offer a variety of low-cost services. Check them out here.
Because of your Trimarni purchase(s) in 2018, we were able to give a donation of $532 to the Greenville Humane Society. Thank you for helping us give back. Together, we are all making a difference in this world for our furry friends.


Just the other day, we received a thank you letter from the Greenville Humane Society, signed by Kim Pitman, Executive Director, and within the letter was a personal story about Spot.

"Thanks to your support, the Greenville Humane Society is the second largest No-Kill facility in the Southeast behind Atlanta. Through our network of over thirty-five partner shelters, we have lowered the euthanasia rate throughout the entire Southeast. Your support also helps us offer essential and affordable services to our community in our new Medical Center, which is life-saving for animals like Spot.

Spot came to us with a terribly painful leg injury which required an expensive and difficult surgical repair. Without the procedure Spot faced the options of losing his leg or living a life of pain. Because of generous donors like you, enough support was raised to not only fix Spot's leg through a very successful surgery, but also to provide a foster home for five weeks while he was in the healing process. Today, Spot is living a life free of pain and has found a new home with his forever family, including his new doggie sister!" 

Greenville Humane Society 2017 Year in Review:

  • Capital Campaign: Completed the first successful capital campaign in the Greenville Humane Society’s 87 year history. The campaign raised $3.3 Million to fund the construction of two new critical buildings: The Medical Center and The Healing Place. The campaign was completely dependent on contributions from individuals, Foundations and area companies. The Greenville Humane Society does NOT receive any government, United Way or national animal welfare funding.
  • Medical Center and Healing Place: Completed construction of our groundbreaking Medical Center and Healing Place on September 28th, 2017. As of January 1st, 2018 over 500 animals had already been treated for illnesses in our Healing Place.
  • Fiscal Responsibility Ratings: Recognized as the number one Humane Society in the United States by Charity Navigator. Received a perfect score based on our finances, accountability and transparency. We also have a Platinum GuideStar rating.
  • Adoptions: Adopted 6,158 pets into forever homes and set a historical record for most adoptions in one month: 663 adoptions in December 2017. Average return rate is only 5% which makes the Greenville Humane Society the largest no kill facility in the Southeast just behind Atlanta.
  • Admissions: In 2017, 44% of Greenville Humane Society animals were owner surrenders and 56% were transferred from other animal shelters. We now partner with 35 high euthanasia shelters in five states to pull animals. By doing so, we are helping to lower the euthanasia rates in the entire Upstate.
  • Spay/Neuter Surgeries: 14, 363 surgeries in 2017. This is a 4% increase over 2016. 8,205 of these were public surgeries.
  • Vaccine Clinic: 49,901 vaccines were administered at the Greenville Humane Society.
  • Foster: 2,246 animals were treated for serious diseases and illnesses (in homes and onsite).
  • Volunteer Program: 40,708 total volunteer hours donated in 2017, a 2.1% increase over 2016. On average, 318 active volunteers each month.
  • Community Outreach: 46,493 individuals reached this year, a 6% increase over 2016; over 118 schools, community centers, retirement/nursing homes and hospitals visited.
  • Greenville Humane Society Website: 707,531 visitors in 2017 – a 15.13% increase over 2016. Of these visitors, 42% were new.
For more information on donations, fostering, volunteering and adoption, click HERE. 


Self-Care - are you taking care of yourself?

You probably know the importance of taking care of yourself - mentally and physically. Healthy eating, good sleep, stress management - all of these can help to improve your quality of life and optimizing health. However, it's very easy to put yourself last when you have so many things on your to-do list. When was the last time you put your own needs to the side in order to take care of everyone else's needs?

It's only when your needs are taken care of that others can benefit from you and your good health.

Are you a victim of putting your own needs last?
  • Unhealthy eating habits
  • Inconsistent exercise
  • Sleep deprivation
  • Relying on caffeine and energy drinks to survive the day
  • Failing to put your needs first in order to please others 
  • Excessive use of alcohol. 
  • Exhausted from too much on your daily plate
  • Stressed from always saying yes to everyone
While you may have a lot of reasons why you are too busy to take care of yourself, don't wait until you are impacted by a illness or injury to start taking responsibility for your own well-being. 

To take responsibility for your own care, it's important to remove any barriers, beliefs and excuses that may be standing in your way. 
  • It's not selfish to have "me" time. 
  • You don't have to feel guilty to put your needs first. 
  • You are allowed to ask for help. 
  • You don't have to get everything done right now/today. 
  • It's ok to not have control over everything. 
  • You are never too busy to take care of yourself. 
Remind yourself that you can't function well in life if you are not well. To take care of your family, to be productive at work and to be a good caregiver to others, you must look after your own mental and physical health. Don't ignore (or overlook) your own needs.

Every day, give yourself the time you need to take care of yourself. And no, it's not selfish to eat well, exercise daily, calm your mind and to get restful sleep. With a little bit of effort to your own self-care, you'll feel more attentive to the world around you.