tag:blogger.com,1999:blog-56127687623075056832024-03-18T12:41:00.338-04:00Trimarni Coaching and Nutrition 3x Author, Board Certified Sports Dietitian, Master of Science in Exercise Physiology, 2017 IM CHOO Amateur Female Champion, 19xIronman finisher including 6xIM World Championship finisher, Triathlon Coach, 30-year Vegetarian.Trimarnicoach.comMarni Sumbal, MS, RDhttp://www.blogger.com/profile/02715389277106475712noreply@blogger.comBlogger3452125tag:blogger.com,1999:blog-5612768762307505683.post-62725776144378140902024-03-18T12:25:00.002-04:002024-03-18T12:40:27.933-04:00Is your sweat rate negatively impacting your health and performance? <p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29xH60QKbIt1U82_I1vibanJ05gPw53wPONxOzyHuWLyUHAJoTQxzf_1C8LXfaFn4k7zzYjGe-HSahnQQIKpwhYJ0sX-jbHPBlFBeUGiPGppWAtqAbHe7rfEk0kZNrEPxurHewA4SZWP9KCcWw5dWUuUPWOy5spQf4SivSfAB2FDDordhW8GU58L1SiFN/s1080/Trimarnicoach.com%20(10).png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29xH60QKbIt1U82_I1vibanJ05gPw53wPONxOzyHuWLyUHAJoTQxzf_1C8LXfaFn4k7zzYjGe-HSahnQQIKpwhYJ0sX-jbHPBlFBeUGiPGppWAtqAbHe7rfEk0kZNrEPxurHewA4SZWP9KCcWw5dWUuUPWOy5spQf4SivSfAB2FDDordhW8GU58L1SiFN/w400-h400/Trimarnicoach.com%20(10).png" width="400" /></a></p>As the weather gets warmer, I often get emails from athletes asking me about my recommendations for sweat testing or if I can review sweat test analysis. Interestingly, almost every time I speak with an athlete in regards to sweat rate and sodium loss, they give a lot of focus to sodium. While sodium is important and plays a role in sport drinks (and in your daily diet), you can't load your body with sodium and expect your body to perform well if you are exercising in a dehydrated state. <br /><br />The<a data-cke-pa-onclick="javascript:window.open('https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371639/', '_blank', 'noopener'); return false;" data-cke-saved-href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371639/" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371639/" rel="noopener"> </a>sweating response is a thermoregulatory mechanism designed to help cool down the body. Dehydration increases in hot conditions. Dehydration occurs from sweat loss. When you sweat you lose fluids. If you don't replenish these fluids as you are exercising, your blood volume drops, which causes your blood to get thicker. This makes it harder for your heart to supply blood to your muscles. As a result, your heart has to work even harder to pump that blood. Additionally, when fluid levels drop, you have a harder time controlling body temperature which causes the core temperature to rise even faster.<br /><br />You are going to lose more fluid through sweating when your body gets warm. But you DO NOT lose sodium without fluids. Dehydration is fluid and sodium loss - not directly from sodium loss. If you are simply focusing on sodium, but not drinking enough water (fluid) each hour, the sodium will not benefit your high sweat rate.<br /><br />You must drink enough fluid - in the right combination/formulation of sodium and carbohydrates - for those nutrients to be properly digested and absorbed, in order to keep you properly hydrated and fueled. <br /><br />When it comes to understanding your hydration needs in order to devise a personalized hydration and fueling plan, you need to take into account the following: how much fluid you are loosing each hour (ex. your sweat rateโusually measured ml/hr) and how much sodium youโre losing when you sweat.<br /><br />You can't just focus on sodium and neglect water (and carbohydrates). They all work together to keep your body performing well and to stay in good health. <br /><br />To help keep your body functioning well as you advance your training en route to your upcoming endurance events, do the following: <br /><ul style="text-align: left;"><li>Keep yourself well-hydrated during the day. ~90 ounces of fluid for women, ~120 ounces of fluid for men. </li><li>Rehydrate after sweaty workouts: ~16-20 ounce water + pinch of salt</li><li>Follow well researched, practical sport nutrition and hydration guidelines before/during and after workouts.</li><li>Do..... not ration your fluids to minimize stopping or try to "save weight" when biking by limiting how much fluids you have on your bike. </li><li>Make sure you are comfortable drinking while moving (ex. biking, running, between sets while swimming).</li><li>Wear a hydration belt/pack everytime you run outside. I love my <a href="https://nakedsportsinnovations.com/products/naked-running-band" target="_blank">Naked Running band.</a> Karel likes <a href="https://www.amazon.com/dp/B071LD1CL2?ref_=cm_sw_r_apin_dp_SFZSH8CCCFVVVJWVDPMB&mibextid=Zxz2cZ" target="_blank">this belt</a> (PYFK Running Belt Hydration Waist Pack with Water Bottle Holder)<br />as well as the one he has from<a href="https://www.compressport.com/inter/en/bags-and-belts/767-trail-running-belt-7640314046283.html" target="_blank"> Compress Sport.</a></li><li>There are a variety of <a href="https://thefeed.com/" target="_blank">sport nutrition powders on the market </a>to help you take away the guessing to ensure you are meeting your needs. As a reminder, gels and chews are sodium low, concentrated sources of carbohydrates. If you are prioritizing gels, chews and solid food over sport drinks, you are likely falling short on your sodium and fluid needs. </li></ul><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi86nz2U1uyerH8P1tsNFqapYQUoGMmuBJ1fB75w7mxe3C5FaAOJpU5-KfhlHj6bV6mUQj5kTVGQ-svOTKehm7Le7dl1F_6oNexCwfLPTw3mAdzjs86b5xshcErHT7gjbT01cQ-6o8RVGqVk7E78Int9xXjx_x9x16KkcoG-f0MWtYYTjtsPN0NcSDRs9yV" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEi86nz2U1uyerH8P1tsNFqapYQUoGMmuBJ1fB75w7mxe3C5FaAOJpU5-KfhlHj6bV6mUQj5kTVGQ-svOTKehm7Le7dl1F_6oNexCwfLPTw3mAdzjs86b5xshcErHT7gjbT01cQ-6o8RVGqVk7E78Int9xXjx_x9x16KkcoG-f0MWtYYTjtsPN0NcSDRs9yV=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhX37uIm3oVY8UZi4pF5k8U_MHJpkJnBvy5j1pQ-t3wtpau2MqfO8hC3yr31IYuIgpxEpRa1e-ZZsVyQK0FMH-Xj1HiL7wJa-VGjCZvJBJpkYvbMpohtQhNYbcuI3ma7yFUqCoO-naOsjy_9ChRoatWzUo9fH-mbK6aUqf_TfDwNC3u2yhLz0dmUg0qjPuJ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhX37uIm3oVY8UZi4pF5k8U_MHJpkJnBvy5j1pQ-t3wtpau2MqfO8hC3yr31IYuIgpxEpRa1e-ZZsVyQK0FMH-Xj1HiL7wJa-VGjCZvJBJpkYvbMpohtQhNYbcuI3ma7yFUqCoO-naOsjy_9ChRoatWzUo9fH-mbK6aUqf_TfDwNC3u2yhLz0dmUg0qjPuJ=w300-h400" width="300" /></a></div><br /><br /></div><br /><br /><br /><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-8591829947325408042024-03-17T08:01:00.007-04:002024-03-17T08:01:56.439-04:003 days in Cape Town South Africa<p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/a/AVvXsEg2-jS8dN1q-f44zlWRoPdDTz2-naznpd3Rvm7AQPxH9tbVab_4kpA6JEpIfQveG3wXgzM5fSTvlqmiVv4pQpoyepwjTjbRe0iEQvq5CXxsknv751ygVF00QUfHmZiu6XefrybTG-a1TaRnae_gGp1tMqgrq8fuxqEn00kmcf8hibd7fVG6TAzcDOZeTi6E" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEg2-jS8dN1q-f44zlWRoPdDTz2-naznpd3Rvm7AQPxH9tbVab_4kpA6JEpIfQveG3wXgzM5fSTvlqmiVv4pQpoyepwjTjbRe0iEQvq5CXxsknv751ygVF00QUfHmZiu6XefrybTG-a1TaRnae_gGp1tMqgrq8fuxqEn00kmcf8hibd7fVG6TAzcDOZeTi6E=w400-h300" width="400" /></a><br /><br /></p><div><div style="text-align: left;">After the <a href="https://trimarni.blogspot.com/2024/03/24-pe-plett-4-stage-mtb-event.html" target="_blank">4-stage PE Plett</a> MTB event, we were shuttled back to the PE airport. Safair doesn't allow you to check in for your flight at the airport until 2 hours prior to departure so we had to wait almost 2 hours in the airport lobby before our early evening flight. We were pretty exhausted as we had a 7am race start that morning (Sat Feb 24th), raced for almost 3 hours, finished the race, showered, got our awards, waited a few hours for the shuttle to leave, sat in the shuttle for 90 minutes and then arrived to the airport. Although we had our bikes (and cases) driven to the race thanks to <a href="https://maniccycles-cw.co.za/" target="_blank">Manic Cycles</a>, we flew back with our bikes to Cape Town. <br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgQimEwBWnUGKprE9LJa4ngM4vaT01M-9DKW0y0lRhN6JqDmInJaRBizoKDNALLQrpmorKWInGHZ_KvUXndomJNjFIQ24xe8WutrzytGBrC7TPRA-8YE-E8wQ7MtcsLgXav98ShJw_cl_12OBymYwXbOikTM4diXoyLj1wZ4wdAiwf8UNhO226_VzxVc9u1" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgQimEwBWnUGKprE9LJa4ngM4vaT01M-9DKW0y0lRhN6JqDmInJaRBizoKDNALLQrpmorKWInGHZ_KvUXndomJNjFIQ24xe8WutrzytGBrC7TPRA-8YE-E8wQ7MtcsLgXav98ShJw_cl_12OBymYwXbOikTM4diXoyLj1wZ4wdAiwf8UNhO226_VzxVc9u1=w300-h400" width="300" /><br /></a><br /></div></div></div><div>After checking in for our flights, it was a breeze through security and then we went to the Bidvest Premier Lounge to wait until our flight was boarding. I was really excited to have some good food options after 4 days of not-so-great vegetarian options. <br /><br />Our flight arrived at 8:20pm in Cape Town and after collecting our suitcases and bikes, we were greeted by our hotel shuttle driver. I arranged a shuttle pick up with our hotel so that we didn't have to get an Uber or Taxi. The shuttle was a little pricey ($22 USD or 430 Rand) but it was worth it for the no-stress airport to hotel transport in the evening. <br /><br />We arrived to our hotel - <a href="https://www.onomohotels.com/en/hotel/onomo-hotel-cape-town-inn-on-the-square/" target="_blank">Onomo Hotel Cape Town</a> - around 9:30pm. I found this hotel online and I got a great deal around $100/night (including breakfast). We were a bit hungry so after checking into our room and unloading our stuff, we walked to a convenience store next to the hotel to get some yogurt and bottled water. <br /><br />We had a great night of sleep (after 4 days of camping and racing) and used Sunday as a recharge day. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiGWY6PKqSnNHH-4kcHp_DxN6u5mRU7r1zxg6ZJd7mH7OStOi8HXgE58YhTMLmJQe0xkluD-9AKJ7CAUNUW6Afiy4LJhC8JoNcfgismME3yeaejsye09Mv-E-hx34-zXfV0vLrYWviN59WA4XKEATUvukDNOlmM_NVv2RUMxO0gYcMUcxnrTM75YeIUW5GX" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiGWY6PKqSnNHH-4kcHp_DxN6u5mRU7r1zxg6ZJd7mH7OStOi8HXgE58YhTMLmJQe0xkluD-9AKJ7CAUNUW6Afiy4LJhC8JoNcfgismME3yeaejsye09Mv-E-hx34-zXfV0vLrYWviN59WA4XKEATUvukDNOlmM_NVv2RUMxO0gYcMUcxnrTM75YeIUW5GX=w300-h400" width="300" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiF8cTijwfUZzq9YbC-4gGQkVkc5oTw8Rl2imHDmaRNze6PXs-UGTiranrE7b1BhQ0knV0XPxqnEvtNbMVzVVpxuincGF3LH2uwhMVXO4AwUkAwHG_P0BFIsjzTVbC69lZby4_xxEPNHlPe3uwaxqDuGMmgHwO4WHlIl7CwfHnkorR_lm_xEQ4lWE8ROvyU" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEiF8cTijwfUZzq9YbC-4gGQkVkc5oTw8Rl2imHDmaRNze6PXs-UGTiranrE7b1BhQ0knV0XPxqnEvtNbMVzVVpxuincGF3LH2uwhMVXO4AwUkAwHG_P0BFIsjzTVbC69lZby4_xxEPNHlPe3uwaxqDuGMmgHwO4WHlIl7CwfHnkorR_lm_xEQ4lWE8ROvyU=w240-h320" width="240" /></a></div></div><br />We slept in, ate a delicious breakfast at the hotel (which was included in our stay). I second guessed myself with our hotel location as I wondered if we should have stayed by the ocean but I realized our hotel was in the perfect location for us. <br /><br />After working on the computer for several hours in the morning, we ventured out for lunch and then explored the city. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgmf5vuIQiIzUYCuK01O8CYtZiczDQlSe6l0ichD9U8D3Uj2vdm4Dbauy02LlcMdriu5yVJTmR9YjDaVY6LQQM4hyrAgONAyI0497dChQxGEFiH7umQrJHdYjWvK_QgwHDaT3-vHyuca4o1pg4fSHSSSGljWCKTP-OH5pzIFdQUX8yp54_Oj7-_NaL6DcYD" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgmf5vuIQiIzUYCuK01O8CYtZiczDQlSe6l0ichD9U8D3Uj2vdm4Dbauy02LlcMdriu5yVJTmR9YjDaVY6LQQM4hyrAgONAyI0497dChQxGEFiH7umQrJHdYjWvK_QgwHDaT3-vHyuca4o1pg4fSHSSSGljWCKTP-OH5pzIFdQUX8yp54_Oj7-_NaL6DcYD=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEilJKdEQ6bQAue1kmLV_kkptciMYkDAkn5jCs2SzBgF90TjXFrVuOk-14UX_2E0qXs7ARs6TJQdp11RJKXdz9E6DjdH9bGZaEFVh9DPHwymmcbypWVHo4e89Cnsnkz9FlqusXheo7VihhHtVgd3eLFrxuy_qrDa8fArf8bNsTSxFDkQ8ES6TB6goGray6sU" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEilJKdEQ6bQAue1kmLV_kkptciMYkDAkn5jCs2SzBgF90TjXFrVuOk-14UX_2E0qXs7ARs6TJQdp11RJKXdz9E6DjdH9bGZaEFVh9DPHwymmcbypWVHo4e89Cnsnkz9FlqusXheo7VihhHtVgd3eLFrxuy_qrDa8fArf8bNsTSxFDkQ8ES6TB6goGray6sU=w400-h300" width="400" /></a></div><br /></div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgyue1Fqa0_ldoiXdvnTOSGxLRr6aa5zuMQ-nx_lUvRHCh_xXeKYrCG8IBxGFLYW9CWv4KCjv2VwSBjDhv0SDa29sGuQ_THfFwMgwAU839pB5FJlXmuijCDeyuO4Kcolgt9Izxc9H4fncymPtqBtEflyD5iTBldL0S5qUzENylwuluo9o-CpYYIR8elkFxz" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgyue1Fqa0_ldoiXdvnTOSGxLRr6aa5zuMQ-nx_lUvRHCh_xXeKYrCG8IBxGFLYW9CWv4KCjv2VwSBjDhv0SDa29sGuQ_THfFwMgwAU839pB5FJlXmuijCDeyuO4Kcolgt9Izxc9H4fncymPtqBtEflyD5iTBldL0S5qUzENylwuluo9o-CpYYIR8elkFxz=w400-h300" width="400" /></a></div><br /></div>We ate lunch at <a href="https://restaurantguru.com/Le-Petit-Tapas-Bar-Cape-Town" target="_blank">Le Petit Cape Wines and Tapas Bar</a> (at Green Market Square, where our hotel was located) and it was absolutely amazing. We then walked to the <a href="https://www.tripsavvy.com/cape-town-bo-kaap-neighborhood-guide-4157847" target="_blank">Bo-Kaap neighborhood</a>. We saw some amazing art and I saw a kitten so it was a great day ;) <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjEZhsO8McYIiTKp4bfpcmZ14KiHA3V0CI63_LNNVkAnmItTBX_D9t-3AD9w0-Pe1QNEYfCdWWXs86Q2J23DV8O7TcJ_znT90Op2MZCpO2fMDJiDJb4RFqOiJpBK8zb1ySMGm0WVmZY-tVQLDeo_jK__R8VK3At0RAGGPqczvFzMMJsmAPqWvGGB2DTDF-e" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjEZhsO8McYIiTKp4bfpcmZ14KiHA3V0CI63_LNNVkAnmItTBX_D9t-3AD9w0-Pe1QNEYfCdWWXs86Q2J23DV8O7TcJ_znT90Op2MZCpO2fMDJiDJb4RFqOiJpBK8zb1ySMGm0WVmZY-tVQLDeo_jK__R8VK3At0RAGGPqczvFzMMJsmAPqWvGGB2DTDF-e=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; 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text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj-chWHDNmljKWkwcVBfljIbu1e8B4vLPFCVErDxjj1zc4Tt2fDULrX00eEu87NPZYEHEDLi2a3Sw3ASlMjf4_y6cHhDN8jgalaAG5o3iB3tR_LQdlo1R4_i7VcQeK25V9opRM5poNR0yAXiY2EXK93yn8GySKVA_rKGOSyyA7WQEraNBdkPCVRsiWCs1FA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj-chWHDNmljKWkwcVBfljIbu1e8B4vLPFCVErDxjj1zc4Tt2fDULrX00eEu87NPZYEHEDLi2a3Sw3ASlMjf4_y6cHhDN8jgalaAG5o3iB3tR_LQdlo1R4_i7VcQeK25V9opRM5poNR0yAXiY2EXK93yn8GySKVA_rKGOSyyA7WQEraNBdkPCVRsiWCs1FA=w300-h400" width="300" /></a><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgivQbSE4qQJzwiq_xUqWDsND60ffF5BMvA32x1dXHMUaO3-lAoPN5O5g9mHBqeX2usZKfylHjSaUTyAqI4amXQhrlQuwH22UaHN2ip1-T6kNpBK5usc5kZCiIGYk_EFnwYFK1LSkt-8M1fgZj5hwt-sK3NZNdKGiPv2m0eAb0xUu5rfQet32rxGJ7E8I5K" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgivQbSE4qQJzwiq_xUqWDsND60ffF5BMvA32x1dXHMUaO3-lAoPN5O5g9mHBqeX2usZKfylHjSaUTyAqI4amXQhrlQuwH22UaHN2ip1-T6kNpBK5usc5kZCiIGYk_EFnwYFK1LSkt-8M1fgZj5hwt-sK3NZNdKGiPv2m0eAb0xUu5rfQet32rxGJ7E8I5K=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgvQ7_oZCPLSCVaKHILu-uOzm0dL8es__chTgc2HP9e9QgaQqeKEDfTj9V_7GnEzND5AgwdtoqICeaSzamoudn2RqHlS6xi7-_fFoDXy8yhfR0Yt5K8I1xJpv7Nsr18gNRyeFskF_EBAilZ2Ue4FI5hKqlPa-urH5lcpQpEJBwlHlNo10zPb2hNrThv0mNz" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgvQ7_oZCPLSCVaKHILu-uOzm0dL8es__chTgc2HP9e9QgaQqeKEDfTj9V_7GnEzND5AgwdtoqICeaSzamoudn2RqHlS6xi7-_fFoDXy8yhfR0Yt5K8I1xJpv7Nsr18gNRyeFskF_EBAilZ2Ue4FI5hKqlPa-urH5lcpQpEJBwlHlNo10zPb2hNrThv0mNz=w300-h400" width="300" /></a></div></div></div></div><br />Karel got his flat white fix at <a href="https://kamilicoffee.co.za/" target="_blank">Kimili Coffee</a>, which was located next to the <a href="https://citysightseeing.co.za/en/cape-town" target="_blank">Red Bus Sight Seeing offices</a>. When we were ready for dinner, we walked to <a href="http://theburgerjoint.co.za" target="_blank">Hudson's Burger Joint</a>. There were several vegetarian burger options. Our meal was delicious. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgxBqsBh3n8OrxoMepzRhNx-FxlMmuBjCIl0cpGxI8BAaEg_-MPD31-xNsPC8SGLBEGf0tgbwu_0VISJMdI3Qzg1ygjpA7-9OTwWfh_VzTsbsyrmSEBGR40PP8vX3jhEbK94_zKc48rMFsrWwvoxxhfePjALEyetCNjFcawbh0YJFZy8_3UWfuBcc3D_WMz" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgxBqsBh3n8OrxoMepzRhNx-FxlMmuBjCIl0cpGxI8BAaEg_-MPD31-xNsPC8SGLBEGf0tgbwu_0VISJMdI3Qzg1ygjpA7-9OTwWfh_VzTsbsyrmSEBGR40PP8vX3jhEbK94_zKc48rMFsrWwvoxxhfePjALEyetCNjFcawbh0YJFZy8_3UWfuBcc3D_WMz=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEioqAVu8aW9GPVx22J77ydqPiCOIZ2kkeM9wRKl075Wj0yW2hvN6Ykei1fH9qWl59kcdfsIoen4d7RSm_jQbzii5me5ib98rU944up4b6aZglYTMjdrSQJQoqSst59LqP1aG0ZUZV6W_PQedmcTTjMO7n9BrSa5BgizGxz79bPyW8GfXQsFYSOYOWPMrt4S" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEioqAVu8aW9GPVx22J77ydqPiCOIZ2kkeM9wRKl075Wj0yW2hvN6Ykei1fH9qWl59kcdfsIoen4d7RSm_jQbzii5me5ib98rU944up4b6aZglYTMjdrSQJQoqSst59LqP1aG0ZUZV6W_PQedmcTTjMO7n9BrSa5BgizGxz79bPyW8GfXQsFYSOYOWPMrt4S=w300-h400" width="300" /></a><br /><i><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjGTGbwHd6ITU5pGR15peHxLapSmut5sD8abi_BrFpauahBKQtyPTUxz9fwofnKC7y2y-GYRXwbxkZvzyQ5aAp063DhtJbqZEhxqJll0LDea5Ee-Qha7S1syus9FQ1Swg2v-8OwTfV9_xmkv6Je1lhM5IbPCDgoqmR6dFq297REfyepE-dj-azuYUOMrDvM" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="251" data-original-width="334" height="301" src="https://blogger.googleusercontent.com/img/a/AVvXsEjGTGbwHd6ITU5pGR15peHxLapSmut5sD8abi_BrFpauahBKQtyPTUxz9fwofnKC7y2y-GYRXwbxkZvzyQ5aAp063DhtJbqZEhxqJll0LDea5Ee-Qha7S1syus9FQ1Swg2v-8OwTfV9_xmkv6Je1lhM5IbPCDgoqmR6dFq297REfyepE-dj-azuYUOMrDvM=w400-h301" width="400" /></a></div><br /><br /></i></div></div></div>As we walked back to our hotel in the early evening, I couldn't believe how many locals were out at the bars/clubs on a Sunday night. <br /><br />On Monday, after eating breakfast, we bought out tickets for a day on the Red Bus and started our journey around Cape Town. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiflV_oV-fSA906-grWmat7BnFWnHsYBGFmQo1qig3GPBasu9xLOUg91iyBjzq4HV6GmFwFlHQxJ_8oDwG7dSUc6nbQQ4sA_dV9elclxEh46TVYgoJOuLbWhc0cidZbSH0H-U2h-QfSzr4ZRJSsf0X22XiyAMBE80EnK06L1NdK5qofnr73ldgYHcaARUYl" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiflV_oV-fSA906-grWmat7BnFWnHsYBGFmQo1qig3GPBasu9xLOUg91iyBjzq4HV6GmFwFlHQxJ_8oDwG7dSUc6nbQQ4sA_dV9elclxEh46TVYgoJOuLbWhc0cidZbSH0H-U2h-QfSzr4ZRJSsf0X22XiyAMBE80EnK06L1NdK5qofnr73ldgYHcaARUYl=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEibANg-wdzCmOW6g1FAZqY78aJNe4bL9WTmIqza_UlFeS8ueL5_JxAHvI-V0scFqNWhejUum6x5dbonuztuX5p30y7cgOvMUaVAay28eqz_M9JqSuFH4aC2DhL9xVLcUZhKqZ9GfMzZ3Tje71ZcGHTVB5hZg3kWUwmziBrkUZh4Rg_1RA8wzFVopOTp7X8d" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEibANg-wdzCmOW6g1FAZqY78aJNe4bL9WTmIqza_UlFeS8ueL5_JxAHvI-V0scFqNWhejUum6x5dbonuztuX5p30y7cgOvMUaVAay28eqz_M9JqSuFH4aC2DhL9xVLcUZhKqZ9GfMzZ3Tje71ZcGHTVB5hZg3kWUwmziBrkUZh4Rg_1RA8wzFVopOTp7X8d=w300-h400" width="300" /></a></div><br /></div></div><br />I highly recommend doing the Red Bus tour if you are visiting Cape Town. Not only do you get to see a lot of the area but you also learn a lot with the headphones and informative story-telling throughout the ride. You can stay on the bus and jump off at any of the 24 stops. Just make sure to hold on to your hat if you sit on the top level of the bus as it can get windy. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi5BEpEybij4ysa8eQhk8jpTjfqN_7hryeuGc3KY9fAZCm-eAyNIO-1rY3ipszjMloeQ3uqoCFhYlq0VhsVPufQBSwWJHjivBVMfzRQNNvd6RCT5vHhox5e3NZ5-N-KfhXHRLAF9RHi3-k5isFtDXgUPmhQzKQau63IlT_VNgVOaPaLjoNiJa6KeV9kMUdu" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEi5BEpEybij4ysa8eQhk8jpTjfqN_7hryeuGc3KY9fAZCm-eAyNIO-1rY3ipszjMloeQ3uqoCFhYlq0VhsVPufQBSwWJHjivBVMfzRQNNvd6RCT5vHhox5e3NZ5-N-KfhXHRLAF9RHi3-k5isFtDXgUPmhQzKQau63IlT_VNgVOaPaLjoNiJa6KeV9kMUdu=w400-h300" width="400" /></a></div><br /></div>We rode the bus to shuttle stop 11 and got off at Sea Point. We hadn't swam in a week and I was really missing the pool. I researched pools in the Cape Town Area and came across the <a href="https://www.capetown.gov.za/Family%20and%20home/See-all-city-facilities/Our-recreational-facilities/Swimming%20pools/Sea%20Point%20Swimming%20Pool" target="_blank">Sea Point Swimming Pool</a> which looked amazing. A 27 meter outdoor pool by the ocean. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi3faOGsIeULI_tdEND1ClbzKI3DbY_4nsO9KhMpyjEOYboBhhcW0vax4UUMkpF1fImP-EbLjK5anUJkpJmfhjyOO1B8ctpDKN7QuRyeranlvQaVUEJ3kof7l5JcxRV_WeczCbLAjOxtFsFHA1ahZwAsAw6jhELReeuVU1GhTGPCsJtyiUJMcFzI7rG2koZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEi3faOGsIeULI_tdEND1ClbzKI3DbY_4nsO9KhMpyjEOYboBhhcW0vax4UUMkpF1fImP-EbLjK5anUJkpJmfhjyOO1B8ctpDKN7QuRyeranlvQaVUEJ3kof7l5JcxRV_WeczCbLAjOxtFsFHA1ahZwAsAw6jhELReeuVU1GhTGPCsJtyiUJMcFzI7rG2koZ=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgJMIzBRiychLNC5fG842XaSihXzK271laX3WAbgJ07LLRtmZ5We5cEgl1-oSVGcMv9fr3TyEcbOhoFchm6i5jhd5JIpdGzH_RPzjGAfsiyXdSU-mMtRc7s7mXi34_FaKJOKzHOIhm_YB5_HdBJsl6n_-4Sf-skmPDhHq2Ux208VLukK4gohIMrgc7jcSyg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgJMIzBRiychLNC5fG842XaSihXzK271laX3WAbgJ07LLRtmZ5We5cEgl1-oSVGcMv9fr3TyEcbOhoFchm6i5jhd5JIpdGzH_RPzjGAfsiyXdSU-mMtRc7s7mXi34_FaKJOKzHOIhm_YB5_HdBJsl6n_-4Sf-skmPDhHq2Ux208VLukK4gohIMrgc7jcSyg=w400-h300" width="400" /></a></div><br /><br /></div></div>We got off the shuttle, paid $1.80 to enter the pool area and I could not wait to swim. Well, that was short lived as the water was freezing! It was not heated and very cold. I managed ~400 meters and then I couldn't take it any more. I went to the diving well to swim until 700 meters. The diving well was a little less cold but the water was green and looked like a lake, which was a strange feeling. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhHoQc-CXfD7-_GYFXXshpLIlCTWP5G8xUYNQpVzgaTMXPB9GeimmHA6Hv3GYOZAHnrTovUaOmQZ1ZJ45TZtbDG1-wAH-zXTWbTDHK96pDFbovJFGGoIRS-Bv8nPmviWi4XcfTMlLWlZVp9mxX7uObpEH_RESaeILiXsrQIb1bcIgKUINRRLetxMS8BP6o6" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhHoQc-CXfD7-_GYFXXshpLIlCTWP5G8xUYNQpVzgaTMXPB9GeimmHA6Hv3GYOZAHnrTovUaOmQZ1ZJ45TZtbDG1-wAH-zXTWbTDHK96pDFbovJFGGoIRS-Bv8nPmviWi4XcfTMlLWlZVp9mxX7uObpEH_RESaeILiXsrQIb1bcIgKUINRRLetxMS8BP6o6=w300-h400" width="300" /></a></div></div><br />Karel was able to swim a bit more than I could but nonetheless, it was still a cool experience. Karel got ice cream after the swim (I took a while to warm up) and then we waited for the bus to hop back on (every 20 minutes a bus arrives to the designated stops). We finished our ride around Cape Town and got off at stop 5 (the Tour office) which was where our hotel was located. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhuy3hpfb89fy6csGPuX7ZAEJVyJ-7Xy8gcIKdCsszGR1AxNK6AskBdLUpMCFSrKJiruwZ9t81DS2k0mg_jA71aybIoGr8RruaqfPOym0_JEZ4mQQ3fmqDv23rV_j2NYriwXqGfHcxoKC6MRV6x66u5tbfbsUqVG-YFHlacETJ9LxzqRrBTizmVVdR6-EO1" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhuy3hpfb89fy6csGPuX7ZAEJVyJ-7Xy8gcIKdCsszGR1AxNK6AskBdLUpMCFSrKJiruwZ9t81DS2k0mg_jA71aybIoGr8RruaqfPOym0_JEZ4mQQ3fmqDv23rV_j2NYriwXqGfHcxoKC6MRV6x66u5tbfbsUqVG-YFHlacETJ9LxzqRrBTizmVVdR6-EO1=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiYDyYj5fDxY_prorDiLcAruQxa2NpWp50ZAZ5vRYLi-bghqETpEVJuFWcO9FVmS79xXFkSq189jHp6qEw5H3HhR6dFnsYL-4ajMdnp9uD1h0EMksXozspvbFgiZp5ms-uEw5WAw_psBJPkW3MzPBI02izaiHBNSp5wyh6zdesvdTKvbGUyDY58AeAIXa-I" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiYDyYj5fDxY_prorDiLcAruQxa2NpWp50ZAZ5vRYLi-bghqETpEVJuFWcO9FVmS79xXFkSq189jHp6qEw5H3HhR6dFnsYL-4ajMdnp9uD1h0EMksXozspvbFgiZp5ms-uEw5WAw_psBJPkW3MzPBI02izaiHBNSp5wyh6zdesvdTKvbGUyDY58AeAIXa-I=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgY83fG5Sbghh4WL8gyV7DWNBdyaiaJhg1qhOcXMWOv5yZmRx_Ya9o1RqKap-796JjNX8l4-SW0--VpTTRabKOkOFwWSLag6EXcYvIPke1KT7LOB2xoYCff9RPS0Bi7NkARy5pltPJb7JvSzS4CuK0eOOglLUcBlrEJIvowqQs25duZY4COVclcF1QDo5R_" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgY83fG5Sbghh4WL8gyV7DWNBdyaiaJhg1qhOcXMWOv5yZmRx_Ya9o1RqKap-796JjNX8l4-SW0--VpTTRabKOkOFwWSLag6EXcYvIPke1KT7LOB2xoYCff9RPS0Bi7NkARy5pltPJb7JvSzS4CuK0eOOglLUcBlrEJIvowqQs25duZY4COVclcF1QDo5R_=w400-h300" width="400" /></a></div><br /></div></div>Our hotel was in the prime location of the town as it is also where all the vendors set up their shops every morning (and take it down every evening). If you want to buy gifts and souvenirs, this is a good spot to shop. You can negotiate with the vendors but just be aware that the items are similar at each vendor tent. <br /><br />We were pretty hungry when we arrived back to our hotel a little after noon so we decided to go back to our new favorite restaurant <a href="https://restaurantguru.com/Le-Petit-Tapas-Bar-Cape-Town" target="_blank">Le Petit Cape Wines and Tapas Bar</a> for another delicious lunch. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEitUp8uvCHQfwP5nW2S7I8MdcG8TEZGywEWBKQQSvvYRRQxbT1BSr23xywolOTK6xOUEDORjfjLSkmDSM0OkJppaznfMKueyRq6pZ9m3Cb247UpawQ4dPetxgaBshRK9Xori52e8buB1ap9hsP8R7eziyiqGu0wgdTk-vyqYx8-SRozOoYcFEqUYVsU6otR" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEitUp8uvCHQfwP5nW2S7I8MdcG8TEZGywEWBKQQSvvYRRQxbT1BSr23xywolOTK6xOUEDORjfjLSkmDSM0OkJppaznfMKueyRq6pZ9m3Cb247UpawQ4dPetxgaBshRK9Xori52e8buB1ap9hsP8R7eziyiqGu0wgdTk-vyqYx8-SRozOoYcFEqUYVsU6otR=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi6RNdUjxrsvTtH6gjgUALUFjLcMURq63LtC-Fm38AXwQZbTAG93QCe4sQnCy5HaBLf83HDExkwkoqVDc38w0_Qdd90lfBlY5i2M0Yp0HGkFpgVbBl8MzyyqIQbXOtuvTr3Gw2zMc6j24hHcVRr_lDB7dhv3kY0Z26-4ASyPq6T7Lnu4hecZ2LplCd0PedQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi6RNdUjxrsvTtH6gjgUALUFjLcMURq63LtC-Fm38AXwQZbTAG93QCe4sQnCy5HaBLf83HDExkwkoqVDc38w0_Qdd90lfBlY5i2M0Yp0HGkFpgVbBl8MzyyqIQbXOtuvTr3Gw2zMc6j24hHcVRr_lDB7dhv3kY0Z26-4ASyPq6T7Lnu4hecZ2LplCd0PedQ=w300-h400" width="300" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg4yIpSCDWldDKPxXj2E3Qqu2bA9Dj9zYV2tHexpxl8BxLQ-hYCHZbNNfpqsrDOOUlX-RyOnAAd4PPZbs1wsO1X-MEc4w8B2Hi_EsYrt13OV95rrFnMkkKwYjnbI4l2aQQ_ymw0PXozD_DjSB0pXhBt-X_bJiFzSkrdI8B7JFg9XTbJwwxmJ2ZerSlhnFgr" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEg4yIpSCDWldDKPxXj2E3Qqu2bA9Dj9zYV2tHexpxl8BxLQ-hYCHZbNNfpqsrDOOUlX-RyOnAAd4PPZbs1wsO1X-MEc4w8B2Hi_EsYrt13OV95rrFnMkkKwYjnbI4l2aQQ_ymw0PXozD_DjSB0pXhBt-X_bJiFzSkrdI8B7JFg9XTbJwwxmJ2ZerSlhnFgr=w400-h300" width="400" /></a></div><br /></div></div>In the early afternoon, we jumped back on the bus and took the blue line bus to stop 22 - <a href="https://worldofbirds.co.za/" target="_blank">World of Birds and Monkey Jungle. </a>There weren't a lot of people there which made it feel like a private visit to the largest sanctuary of birds in South Africa. It was really neat to be so close to the birds. We spent around 90 minutes walking around and it was a really cool experience. The monkeys were extra cute. <br /><br />We got back on the blue bus and finished off our daily tour. I really enjoyed the information that we learned on the blue bus line so I highly recommend getting on that bus line, even if you don't plan to get off at any of the stops. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjNCSVnt9p9tXV4NWwvTLjpojP92t06v-px_-5VF2QXJyeHru1OMNizyEtPqlrxxW8ZzeT59fsAIwnbjEcre9L4FhccQRgmzUkteXI3WML7bs_5qGi1LfrHjSJBAh_eabO7PwPCYNF7jaCVv6tCMsCphwbHfyVszYqGIu_e0z70w-s85Ka6B3WpTN2ooYet" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="300" data-original-width="225" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjNCSVnt9p9tXV4NWwvTLjpojP92t06v-px_-5VF2QXJyeHru1OMNizyEtPqlrxxW8ZzeT59fsAIwnbjEcre9L4FhccQRgmzUkteXI3WML7bs_5qGi1LfrHjSJBAh_eabO7PwPCYNF7jaCVv6tCMsCphwbHfyVszYqGIu_e0z70w-s85Ka6B3WpTN2ooYet=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhnf5-p1dn6f16lsQkXzw7G2KnZXczqMuZEX-Htjy-q2NcZWfb353EUVFB5lkfJ0avfwLKfnhOQO5aZx9yF5VRra_ZlBJTHUAvfbgvnRGY22WXRV7udetGlwf5Ar9APPyBNedWUXXHKYihkcEO1SL_pBfzG8oxmGIIcOiFxCa7QCxFMV7bbsaF5JwPitw1Q" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhnf5-p1dn6f16lsQkXzw7G2KnZXczqMuZEX-Htjy-q2NcZWfb353EUVFB5lkfJ0avfwLKfnhOQO5aZx9yF5VRra_ZlBJTHUAvfbgvnRGY22WXRV7udetGlwf5Ar9APPyBNedWUXXHKYihkcEO1SL_pBfzG8oxmGIIcOiFxCa7QCxFMV7bbsaF5JwPitw1Q=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhzeUAFpoBUjQHS0qOetT7vAoxqo5HEh-817xJ_wTWuX6gxv4tXSpXzOo3PvY2z2Gm7-LHJ_OQI1PqcQ0MXlIk1hcnwf585O6JqgfTS8aiUARwiWVMOv_MJE0dWNXsM1xOzDlBhValg2wFle8oPShCLK-rVFYk_k8A9vCVnh5WHr4xAQAj-hLU3uE6SaM-v" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhzeUAFpoBUjQHS0qOetT7vAoxqo5HEh-817xJ_wTWuX6gxv4tXSpXzOo3PvY2z2Gm7-LHJ_OQI1PqcQ0MXlIk1hcnwf585O6JqgfTS8aiUARwiWVMOv_MJE0dWNXsM1xOzDlBhValg2wFle8oPShCLK-rVFYk_k8A9vCVnh5WHr4xAQAj-hLU3uE6SaM-v=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh7y5EG5wKMmGOHB2PnXIwGOt5-TXF0XnAhk32fAzTNkVtFvFlIFmqwIGajpHzBalwOLLtYRRpgG_xZlbItq0pZJQsW3bBD2tRC3--wOZQgDDKqRrxsNzWaba8BHffpfA86Y_2st2t_tTayZCtJvyJ4Ibz3NAp3Hi2h-_9sQN6PTuOA6ISZR2_T9vki3meA" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="300" data-original-width="225" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEh7y5EG5wKMmGOHB2PnXIwGOt5-TXF0XnAhk32fAzTNkVtFvFlIFmqwIGajpHzBalwOLLtYRRpgG_xZlbItq0pZJQsW3bBD2tRC3--wOZQgDDKqRrxsNzWaba8BHffpfA86Y_2st2t_tTayZCtJvyJ4Ibz3NAp3Hi2h-_9sQN6PTuOA6ISZR2_T9vki3meA=w300-h400" width="300" /></a></div><br /></div></div>For dinner we had the most incredible dining experience at <a href="https://www.dining-out.co.za/md/Madam-Taitou/9418" target="_blank">Madam Taitou</a>. This Ethiopian Cuisine restaurant was amazing. We ate with our hands, the restaurant was filled with culture and the food was amazing. I got a vegetarian sampler dish that had a variety of different food selections. The lentils were my favorite. <br /><br />The US dollar goes very far in South Africa so for all of our meals, we never paid more than $25 - total. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi9oQhrZQ_WzH9lE1_cKVhZG6I6pn4Egi_1V6L1mRJ9C5rv0Tqjh44iQs0dS35oPTeQeagyQl3kZWLnsDT1lJYKobls7CmsDcGUe7Irn7PL5bjsmubjdY2KTIdMxXdBDrXaGvSs6C_f0IKJ3ULHnNRU01NZiz8cauxnYb5LVyElFajBlWfgGS-3BxTrSqpZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi9oQhrZQ_WzH9lE1_cKVhZG6I6pn4Egi_1V6L1mRJ9C5rv0Tqjh44iQs0dS35oPTeQeagyQl3kZWLnsDT1lJYKobls7CmsDcGUe7Irn7PL5bjsmubjdY2KTIdMxXdBDrXaGvSs6C_f0IKJ3ULHnNRU01NZiz8cauxnYb5LVyElFajBlWfgGS-3BxTrSqpZ=w300-h400" width="300" /></a><br /><br /></div><a href="https://blogger.googleusercontent.com/img/a/AVvXsEipb_LcG_QfgU_DhrxSlK5fARkYlD_pp276m7Sozisxbcd8HjmQju0OXCaghJ7cVy4wgEz_i0uXMfLm7DBPEFMDYm3vnhloRRQPSBtPxMSpKwBUkHCbWcZB12VO4RLxw20J70ulUncA1r0bJJRZOyN-GITLaAMMuQcRKFopBquMeXSyUwE450IsC_KnMNWk" style="margin-left: 1em; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhXH3Hh7BgbvG0BHEThfFBdjbwtUbfMrQgTIxYdV-iCvKbtk4Z0AX5hPgbtHpW8RX0xhUx3m2JDCTHA_Xn3C27ecNS2BgySA1vGReSuM3nZ0cvlkJY_gZOq_ARt7QMofKIR6N3_bqwDOjHxPwfFhzN17CL_lSz-e3hcdkC0HE22Quus6WU8HMlg2-HxbI-R" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhXH3Hh7BgbvG0BHEThfFBdjbwtUbfMrQgTIxYdV-iCvKbtk4Z0AX5hPgbtHpW8RX0xhUx3m2JDCTHA_Xn3C27ecNS2BgySA1vGReSuM3nZ0cvlkJY_gZOq_ARt7QMofKIR6N3_bqwDOjHxPwfFhzN17CL_lSz-e3hcdkC0HE22Quus6WU8HMlg2-HxbI-R=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhiAK45C87s3-VgA7LUXdCw7nrxqChQFuRDRNFCdJduFfh78EQPZDNsZgjWcxG86VSgiexlmxNBwzrvxjSEncL1m7MHcFozMoxVF8J8ZkMJc5VDbr7BAYrmrL2ZrpvgJm53jmvWz0StzEeTpPWbGqGnVPCBB4bnetITOpxm9rT2HnITMJKtwZYVl2LuXsoG" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhiAK45C87s3-VgA7LUXdCw7nrxqChQFuRDRNFCdJduFfh78EQPZDNsZgjWcxG86VSgiexlmxNBwzrvxjSEncL1m7MHcFozMoxVF8J8ZkMJc5VDbr7BAYrmrL2ZrpvgJm53jmvWz0StzEeTpPWbGqGnVPCBB4bnetITOpxm9rT2HnITMJKtwZYVl2LuXsoG=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjIWOEa1LaHVPGa2pr2hBWrhzBk_V31M-c04BeiURa7JGZ67q7CY4sj9Tcq4RxXVRVGt9BCMTPaK1ZhzioAqEPoLv5nFEd6a0fkmGWxfHk0dMsPM7Tu69XGH9vCr-p8VTDGanPV2ZUsgVdl0VGj6a1uDLMc0tKFIhofLaTTpdbB_FIkU5Zjoso59F6CV_pf" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjIWOEa1LaHVPGa2pr2hBWrhzBk_V31M-c04BeiURa7JGZ67q7CY4sj9Tcq4RxXVRVGt9BCMTPaK1ZhzioAqEPoLv5nFEd6a0fkmGWxfHk0dMsPM7Tu69XGH9vCr-p8VTDGanPV2ZUsgVdl0VGj6a1uDLMc0tKFIhofLaTTpdbB_FIkU5Zjoso59F6CV_pf=w300-h400" width="300" /></a></div></div></div></div></div><br />For our last day in Cape Town, after eating breakfast, we got in some activity by running 2.3 miles to the <a href="https://www.tripadvisor.com/Attraction_Review-g312659-d481585-Reviews-Lion_s_Head-Cape_Town_Central_Western_Cape.html" target="_blank">Lions Head</a> Parking area. We fast hiked up to the top and back down. Then ran back to the hotel. In total it was 7.6 miles, 2100 feet and took us an hour and 48 hours. It was a beautiful, fun, adventurous 3 mile round trip hike with amazing views along the way. As the locals say, it was lekker!<br /><br />The hike had a few technical sections with ladders and there was a few "climbing" up and over rocks which made forr a fun hiking experience. It was really cool to see different parts of cape town as we navigated our way around Lions Head. <br /><br />After we cleaned up in our hotel room, we walked to <a href="https://www.clarkesdining.co.za/" target="_blank">Clarke's</a> for lunch. I had a delicious salad and Karel had a sandwich. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><br /><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjSq7sx1uwrC2nYkudizrJ1-97bYWSbxWKhE6YLP_cgMPmYikFMf7BPQr6sBNMQ6ZZKhqlC2PxtzFIVDMXSECZ25x7b4fo-S_EltSCurzAevOBApSBv7H2icvPYL7O9dMmu6pSxnIZB7P7SfO4kd3HCa1Y5pHG6jlTFmNgCikee4bJNFkOmweYTzt1fo-Cx" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjSq7sx1uwrC2nYkudizrJ1-97bYWSbxWKhE6YLP_cgMPmYikFMf7BPQr6sBNMQ6ZZKhqlC2PxtzFIVDMXSECZ25x7b4fo-S_EltSCurzAevOBApSBv7H2icvPYL7O9dMmu6pSxnIZB7P7SfO4kd3HCa1Y5pHG6jlTFmNgCikee4bJNFkOmweYTzt1fo-Cx=w300-h400" width="300" /></a><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjOHI2ggTBZ5ytJmkqIdlXXMLej0xyGEciPInPi0HtwywSafmyKpaaYjqqkr_kuKha4r4pjWsGp15eMpCzcedPnr6HZKC8DQdtiY0AL8AQNmXC60UxFuH4l4AJVdKsII2H1c-roMYn7dDwA0smmAaMROgPdpJ7lwcj0L8x6CJF05ELWO7H7pY1OOjVzZSHg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjOHI2ggTBZ5ytJmkqIdlXXMLej0xyGEciPInPi0HtwywSafmyKpaaYjqqkr_kuKha4r4pjWsGp15eMpCzcedPnr6HZKC8DQdtiY0AL8AQNmXC60UxFuH4l4AJVdKsII2H1c-roMYn7dDwA0smmAaMROgPdpJ7lwcj0L8x6CJF05ELWO7H7pY1OOjVzZSHg=w400-h300" width="400" /></a></div><br /></div></div><br />As for the rest of the day, we packed up our stuff and did some gift shopping. We got a late checkout by paying for 1/2 day and arranged another shuttle to the airport. Around 6pm we took a walk around the garden area. We left for the airport around 7pm for our 11pm, 16-hour flight back to the US. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh_Gcep6KydOIrf_IPyfM_iag9FLuAdTlMdjFLWa3oT0Rm2-f0fuX2xPkLdpj86nBU7bEjmcEZaYmbsTRmx4ItfxDXPvZgpATwIQ2mMiSy34IxcviLp6Q5KD0cPSZPyLgs5287xC6LM8FyPSfW_Qdr6xLJcCUCLchzl0tV_LRkVnYaJTBOIVVlMvl5jABIL" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="267" data-original-width="200" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEh_Gcep6KydOIrf_IPyfM_iag9FLuAdTlMdjFLWa3oT0Rm2-f0fuX2xPkLdpj86nBU7bEjmcEZaYmbsTRmx4ItfxDXPvZgpATwIQ2mMiSy34IxcviLp6Q5KD0cPSZPyLgs5287xC6LM8FyPSfW_Qdr6xLJcCUCLchzl0tV_LRkVnYaJTBOIVVlMvl5jABIL=w300-h400" width="300" /></a></div><br /></div>We had an incredible experience in South Africa. This was our second time visiting and we just love the people, nature, animals, food and culture. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiF55Y0r81DbEbKYAKkt2EZ3l0IjthXDwBtSXOUtkHx4LMIg8hNBu4GDId1okaXFO73g6PA2DDGDeIy39ySInKiJ4njJnIFy-Ez3d-vzEGPLTeNXe2FlwBFeVPGPxNvX8Z5voAts6prXJmyj9JdYkwGs7fWOVSYOfTVopLMdFDMLJOvgUa1gsBSj2SufP9A" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiF55Y0r81DbEbKYAKkt2EZ3l0IjthXDwBtSXOUtkHx4LMIg8hNBu4GDId1okaXFO73g6PA2DDGDeIy39ySInKiJ4njJnIFy-Ez3d-vzEGPLTeNXe2FlwBFeVPGPxNvX8Z5voAts6prXJmyj9JdYkwGs7fWOVSYOfTVopLMdFDMLJOvgUa1gsBSj2SufP9A=w400-h300" width="400" /></a><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgzuUG0cpxCDt5xf8L8OeYYoSJxMpY0b7Jb84JMU__SYqVZhvIK3o4CvV8qLlvQ-ptd2ZOrFP5FQoRV6vtM8_TU2zKR_McyQGjET_SF7XpEhShXGVTNOWPMmbLc5pZwhdxriq_uqmVDlSqIbypGOYXGG8uJue8LcvVUhR4gGdr9Mrn4ycjLQDjnEAb2mAws" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="300" data-original-width="225" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgzuUG0cpxCDt5xf8L8OeYYoSJxMpY0b7Jb84JMU__SYqVZhvIK3o4CvV8qLlvQ-ptd2ZOrFP5FQoRV6vtM8_TU2zKR_McyQGjET_SF7XpEhShXGVTNOWPMmbLc5pZwhdxriq_uqmVDlSqIbypGOYXGG8uJue8LcvVUhR4gGdr9Mrn4ycjLQDjnEAb2mAws=w300-h400" width="300" /></a><br /><i>Reunited after 2.5 weeks. </i></div><br /><br /></div><br /><br /></div><br /><br /></div></div>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-82506499999539289612024-03-13T13:21:00.003-04:002024-03-13T13:23:29.823-04:00'24 Gravel Skills Camp Recap <p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4HOICAxVqg0k9iLHcoNRyLvRhTNO1CokBu9D8K1QAJcjKoDHhrlzcHwanaewQTtt5Le381D_YNmFxnAHN_S5H9WLxJDA_ePfY7cumywQNw_7-48WxqckQ5yH-sCzozbCrOX8clx0-cFcXS-K83GMUZup8tnoooHwuKKzK20atcFkR3HUb1XbU5YdZkLMc/s640/IMG_4927.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4HOICAxVqg0k9iLHcoNRyLvRhTNO1CokBu9D8K1QAJcjKoDHhrlzcHwanaewQTtt5Le381D_YNmFxnAHN_S5H9WLxJDA_ePfY7cumywQNw_7-48WxqckQ5yH-sCzozbCrOX8clx0-cFcXS-K83GMUZup8tnoooHwuKKzK20atcFkR3HUb1XbU5YdZkLMc/w300-h400/IMG_4927.jpg" width="300" /></a><br /><br /></p><div><div style="text-align: left;">On Friday at noon, we welcomed six athletes to Greenwood, SC for a 3-day gravel camp. Our good friend Alvi was also present as he helped us out throughout the weekend.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Gravel riding is not like riding on the road. Sure, you are on a bike that feels similar to a road bike but the skills needed for off road are more similar to mountain biking than road riding.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">Friday was a true skills session. We only covered 13 miles in four hours but the campers learned a lot. Heavy feet/light hands, body bike separation, and body position were repeated and ingrained into our campers with many opportunities to practice. We sectioned specific areas of the Southeast Gravel Greenwood course. Prior to the camp, our campers completed a questionnaire so that we could better understand what our campers wanted to work on. Here were their responses:<br /><br /></div><div style="text-align: left;">-Descending<br />-Riding on loose chunky gravel</div><div style="text-align: left;">-Riding on single track</div><div style="text-align: left;">-Riding in rain and mud<br />-Cornering <br />-Not crashing/falling <br />-Riding in a group<br />-What is rideable vs. not rideable<br />-Quickly dismounting<br /><br /></div><br style="font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span face="-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif">
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text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhCMBHafrzVkYFWbmEUmAXUBLRCKRiqM1qSBX66c2bxphh2Ncl4ze0SxPDTV6shL_2wKbXDRDgujmutXjUj14W1Opbi-4rJf5HoZxDKTsEV8IO9WS9EYWHvEshoKPQCOCSa0sItL5HZ5TBSIFuObDLOzx_Yf8zK12jrAKBKG4a1Ddc7To88iaHTHyNciLLx" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhCMBHafrzVkYFWbmEUmAXUBLRCKRiqM1qSBX66c2bxphh2Ncl4ze0SxPDTV6shL_2wKbXDRDgujmutXjUj14W1Opbi-4rJf5HoZxDKTsEV8IO9WS9EYWHvEshoKPQCOCSa0sItL5HZ5TBSIFuObDLOzx_Yf8zK12jrAKBKG4a1Ddc7To88iaHTHyNciLLx=w400-h300" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhfl0NCof6Y_veuKxAnp3RRaA7jnhA0IoFoN309H0dCIh4QPH5MCxedpUjifDACmcT46XNFi04BHgOAv6327l0C6b6miNwNdI5svUB1zImLOsHTAJe2YiV9iYlDQjrjTLs9fdcDChksiSYwLQOgCbtOz9TvgPoTj3VDNOKIIHRJyjkx2vh9IUOF16_0gz9Y" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhfl0NCof6Y_veuKxAnp3RRaA7jnhA0IoFoN309H0dCIh4QPH5MCxedpUjifDACmcT46XNFi04BHgOAv6327l0C6b6miNwNdI5svUB1zImLOsHTAJe2YiV9iYlDQjrjTLs9fdcDChksiSYwLQOgCbtOz9TvgPoTj3VDNOKIIHRJyjkx2vh9IUOF16_0gz9Y=w400-h300" width="400" /></a></div><br /></div></div><p style="font-size: 14px;"></p> <script async="" src="//www.instagram.com/embed.js"></script></span>On Saturday, our campers put their new and improved skills to the test at the <a href="https://southeastgravel.com/pages/greenwood-gravel-grinder" target="_blank">Southeast Gravel Greenwood Event</a>. We love this race venue and knew it would make for a great race to included in our gravel camp. It rained throughout the night and throughout the race, which made for a very muddy and dirty day of racing. But our campers had their new skill sets to apply to the unfavorable conditions. We are happy to report that all of our campers finished the race (5 completed the 44 mile and 1 completed the 74 mile) and nobody experienced any significant issues during the race (no major crashes or accidents). One of our campers, Leigh-Ann even made it on the podium and placed 7th female overall in the short course!</div><div><br /></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhMMqUfv6jIaSrOkICFNgcA1BjH6bzLlXuxYcB0ZzgP1mzWn5vn1jlRDIYQVCPCOXk8LtYaT_ZORU9MeL52DNSuUES6vk1QvY1qg2j6spDln8D9lzRMxYKmpCd2bOeS4g-TTYt4csNWLEX41-fbFlUSXD09eliDC0ndyf8vHX-qMFTiLsIAnTFgnp0VNId-" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="556" data-original-width="525" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhMMqUfv6jIaSrOkICFNgcA1BjH6bzLlXuxYcB0ZzgP1mzWn5vn1jlRDIYQVCPCOXk8LtYaT_ZORU9MeL52DNSuUES6vk1QvY1qg2j6spDln8D9lzRMxYKmpCd2bOeS4g-TTYt4csNWLEX41-fbFlUSXD09eliDC0ndyf8vHX-qMFTiLsIAnTFgnp0VNId-=w378-h400" width="378" /></a></div><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNFIs3L4E5mxQuDh5H-DPen6rCsv_z7eg_gTgIAAAssjYf49t0qe2OMXh5q6ffkk2H2Dxpg0TRDnnJ86LtoHgFuer7icL71pye6BLM32QTYBgTB2OjcOv9Cf6Is-a0TrymBNxjtqvieFV4jP2iKfoPYgeUJ8nqMM2He-AfytF4Ja4LPurGw-6J1XsxPrmF/s1080/gravel%20camp.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNFIs3L4E5mxQuDh5H-DPen6rCsv_z7eg_gTgIAAAssjYf49t0qe2OMXh5q6ffkk2H2Dxpg0TRDnnJ86LtoHgFuer7icL71pye6BLM32QTYBgTB2OjcOv9Cf6Is-a0TrymBNxjtqvieFV4jP2iKfoPYgeUJ8nqMM2He-AfytF4Ja4LPurGw-6J1XsxPrmF/w400-h400/gravel%20camp.png" width="400" /></a><br /><br /><div style="text-align: left;">After we all got cleaned up and scrubbed all the gravel off our bodies, it was time for our pizza party and race discussion. We got pizza for everyone from <a href="https://www.millhousepizza.com/home" target="_blank">The Mill House</a> (it was delicious) and we spent some time talking about the race - what went well and areas that still need to be worked on. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjH4Ogaz4P5la7e3dZkGQdDDjLm95hKbjkrJPE4mwqBGoZM-DmnleOIGWZiWoXitx8CZP8ZrpWOGh4GDya7YFnXhebb5vN-Y6I071iE9YDI52jbezhAxi8au3vLGBRagGOf3nJb_xDz_TlL0ZpeVZVlSq-IH5ek023SqllgXh34b3NLCOOlWANQwTS1VBbS" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjH4Ogaz4P5la7e3dZkGQdDDjLm95hKbjkrJPE4mwqBGoZM-DmnleOIGWZiWoXitx8CZP8ZrpWOGh4GDya7YFnXhebb5vN-Y6I071iE9YDI52jbezhAxi8au3vLGBRagGOf3nJb_xDz_TlL0ZpeVZVlSq-IH5ek023SqllgXh34b3NLCOOlWANQwTS1VBbS=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">I booked the <a href="https://www.airbnb.com/rooms/738194520882428376?location=Abbeville%2C%20SC&check_in=2024-03-08&check_out=2024-03-10&source_impression_id=p3_1705685681_V3724hH4NuzCTVDw&previous_page_section_name=1001&federated_search_id=88fd896e-e5be-4128-b219-95920486fa7a" target="_blank">cutest Airbnb</a> which happened to be on a farm. I never pass up an opportunity to stay close to farm animals. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgyU3AHM2GaVp1_0NzeMnTV0udsUEZVjALV-C3-mlyvvSwHUbcQ1Qfqk8doGuz_dbgZHqH70Pzv6NeJyN2udpmnHzcvxMz0Fsjb32alp72JA2h6FKaXDM-haUpyac4fWg-pd-wy09eLqWUqkPrd5dslcoZamuHP3PVAe231i6B20cPFUyA8jORMvGS1zAbd" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgyU3AHM2GaVp1_0NzeMnTV0udsUEZVjALV-C3-mlyvvSwHUbcQ1Qfqk8doGuz_dbgZHqH70Pzv6NeJyN2udpmnHzcvxMz0Fsjb32alp72JA2h6FKaXDM-haUpyac4fWg-pd-wy09eLqWUqkPrd5dslcoZamuHP3PVAe231i6B20cPFUyA8jORMvGS1zAbd=w400-h300" width="400" /></a><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhdLHjxPyHGkCciYSTH11ms792_faFBfkKMC8Z3HvJs2nCDoCUxzYomsJx6cam4_seEJzuy8SUfev94zXwF6IlLphovt2t5vbvVmCEKkot_TJ4dv9oD3IOr_muImNSI93JNU-FY1bv2m8KJbtqDh2xNXi-FPO0Y2pPCkqIZzUsjSw3he6StjxegEB4HBkMH" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhdLHjxPyHGkCciYSTH11ms792_faFBfkKMC8Z3HvJs2nCDoCUxzYomsJx6cam4_seEJzuy8SUfev94zXwF6IlLphovt2t5vbvVmCEKkot_TJ4dv9oD3IOr_muImNSI93JNU-FY1bv2m8KJbtqDh2xNXi-FPO0Y2pPCkqIZzUsjSw3he6StjxegEB4HBkMH=w300-h400" width="300" /></a><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh14H_kxQ9DjpMY1z1rCTaxtfWpXWG8UjHZsP9b8SzDAiYjxS-QdcpqOSDlRzNjoNuCJiU1ZbYmdJXLvATarAfJDiF8pVj5Gu3RdwpOehWk_1D2LO4VBJ0fvmnwNsAVXjm7SUtaD0-RXyC9Yj38-3fnHFNgRJGpGghmg3S_lNDGro70t8yRFZnketBJ_Dsa" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEh14H_kxQ9DjpMY1z1rCTaxtfWpXWG8UjHZsP9b8SzDAiYjxS-QdcpqOSDlRzNjoNuCJiU1ZbYmdJXLvATarAfJDiF8pVj5Gu3RdwpOehWk_1D2LO4VBJ0fvmnwNsAVXjm7SUtaD0-RXyC9Yj38-3fnHFNgRJGpGghmg3S_lNDGro70t8yRFZnketBJ_Dsa" width="400" /></a><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgTr_8K8hF47M1E6bMZv1vcIlEDrdrk6K-lF7jYGK3zzJW79pHgUvSAEpbqlNsdHL4bqs6APY_1EdN7Vq7e5JWJmP6fmLcRMimfvo-uizXbFmuwdD72wb49qfxH7ddJf_1LbbxQS-ObDVjV6-Pod9YZ7OJcPDjjTxWLelU_cSdc8E1pPBuGhDEeLnOOGFqz" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgTr_8K8hF47M1E6bMZv1vcIlEDrdrk6K-lF7jYGK3zzJW79pHgUvSAEpbqlNsdHL4bqs6APY_1EdN7Vq7e5JWJmP6fmLcRMimfvo-uizXbFmuwdD72wb49qfxH7ddJf_1LbbxQS-ObDVjV6-Pod9YZ7OJcPDjjTxWLelU_cSdc8E1pPBuGhDEeLnOOGFqz=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgx4ink44lmhjoaz_KxTTJYqlPrwwUWGQezcRU0U5cfplQuRBIDFLCYyszW8sQcUMap5MW5-3n0IKbJ9WKTHGRqE1AMuT3Zchxysj_KK98YQJ20a5ej6SsAsJk6N32ccgSBUS9-4tXgQU-Fa9BOXLdeOx7Y-CS4FMo1sQDWkEV-fA3pQ0IWczjj-VPD99Pu" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgx4ink44lmhjoaz_KxTTJYqlPrwwUWGQezcRU0U5cfplQuRBIDFLCYyszW8sQcUMap5MW5-3n0IKbJ9WKTHGRqE1AMuT3Zchxysj_KK98YQJ20a5ej6SsAsJk6N32ccgSBUS9-4tXgQU-Fa9BOXLdeOx7Y-CS4FMo1sQDWkEV-fA3pQ0IWczjj-VPD99Pu=w400-h300" width="400" /></a></div><br /><br /></div><div style="text-align: left;">On Sunday, we had one last opportunity to work on skills and to get in a bit more off road riding. We met by the Long Cane Horse Trail/Fel Hunt Campground at 9am. It was chilly in the morning (40s) but we warmed up quickly. We rode for 24 miles (~2 hours) and it was a great opportunity to shake off the soreness from the race and to also continue to work on more skills. Because the conditions were different than on Saturday, we had the opportunity to work on a few different features, like peanut butter mud. </div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjTZFrMNleayMgdjPwDiR-YUI3PT_LftHNJyzwl1ayj3vSdeC3-TAkLfFVqc_MYUsqYIMjLZSTwfSYUbV1ly5eBvkgB9QeRjTH5DiIu9ws1NQhAQTsCn_ynP8nOfRfg1LBjfguVJyDXgmYvsfFQe4O4A4aUal1AZwERYYMO-Lyq7TfmblJYT0CAHsu6NjWa" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="250" data-original-width="333" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjTZFrMNleayMgdjPwDiR-YUI3PT_LftHNJyzwl1ayj3vSdeC3-TAkLfFVqc_MYUsqYIMjLZSTwfSYUbV1ly5eBvkgB9QeRjTH5DiIu9ws1NQhAQTsCn_ynP8nOfRfg1LBjfguVJyDXgmYvsfFQe4O4A4aUal1AZwERYYMO-Lyq7TfmblJYT0CAHsu6NjWa=w400-h300" width="400" /></a></div></div><div style="text-align: left;"><br /></div><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEij2f1cT-Q8Y-u1ii-vNxvRO4NJ3d_oVqXHto6FYZDl-TZKFDhZDPpHkD058W11Md_-MQlxltQcodonU6NjhqJ2lqIoS66Q8CkASypDt8RXxXQlgBm9Vwjyn3fvN5n-L0Ud8u5LeO9lcmLliTkPQvKz7macWtRs7ZIwD3SqNyw8xbRtAdEfg_EH-C3__dT8" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEij2f1cT-Q8Y-u1ii-vNxvRO4NJ3d_oVqXHto6FYZDl-TZKFDhZDPpHkD058W11Md_-MQlxltQcodonU6NjhqJ2lqIoS66Q8CkASypDt8RXxXQlgBm9Vwjyn3fvN5n-L0Ud8u5LeO9lcmLliTkPQvKz7macWtRs7ZIwD3SqNyw8xbRtAdEfg_EH-C3__dT8=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhk88NPhScZrXI_3XjIGhAa9IVKtIGk6gjmEjG4OSfNDAMvk08fKKg6_ZgwSxDPnZKWuzCBFfdcUpoRoB3PLMwB2_m4oxIhF9uzRNqgeME-ZwVUW9C8WYerhfaamMcl-quayLSGli5TYqgl8mz3qPslRctcQfMk20OSs2oXQOLWmNY36hjI5Bg0S3r3XVnd" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhk88NPhScZrXI_3XjIGhAa9IVKtIGk6gjmEjG4OSfNDAMvk08fKKg6_ZgwSxDPnZKWuzCBFfdcUpoRoB3PLMwB2_m4oxIhF9uzRNqgeME-ZwVUW9C8WYerhfaamMcl-quayLSGli5TYqgl8mz3qPslRctcQfMk20OSs2oXQOLWmNY36hjI5Bg0S3r3XVnd=w300-h400" width="300" /></a></div><br /><div style="text-align: left;">We've been putting on training camps for the past 10 years and over the years, we have realized how many triathletes lack basic bike handling skills. And I can attest as I was one of those athletes! I was one of the many triathletes who were indoor fit with poor bike handling skills. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Can you relate? <br />You spent countless hours on the indoor bike trainer (or on familiar roads) and your power is where you want it to be but because you lack basic bike handling skills, you constantly perform below your bike fitness abilities on race day.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">๐ฒ You feel uncomfortable approaching or passing athletes.</div><div style="text-align: left;">๐ฒYou waste energy in and out of corners because you are not confident at taking a corner at speed.</div><div style="text-align: left;">๐ฒYou donโt feel confident grabbing or rotating bottles and taking in nutrition.</div><div style="text-align: left;">๐ฒYou get a lot of anxiety when it comes to descending.</div><div style="text-align: left;">๐ฒYou worry about tight u-turns.</div><div style="text-align: left;">๐ฒYou are constantly afraid of your surroundings and have a fear of crashing.</div><div style="text-align: left;">๐ฒYou donโt know how to safely stop on demand.</div><div style="text-align: left;">๐ฒYou were never taught how to use your gears (outside of the big chainring) for hilly/rolling terrain.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">And the list goes on.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">These arenโt โracingโ skills. These arenโt professional skills. These are basic, fundamental, critical bike handling skills that will keep you safe on the road.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">We enjoyed working with our campers at our recent gravel skills camp as they became more aware of the proper bike handling skills needed for a variety of off-road terrain conditions. And the great thing is that they can now ride even better <i>on </i>the road. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">If you are interested in taking your bike fitness to the next level so you can ride faster and safer, we are offering three more training camp opportunities for triathletes.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">โญ<a href="https://www.trimarnicoach.com/early-season-training-camp" target="_blank">Early Season Triathlon Camp</a> - April 26-28th (Greenville, SC)</div><div style="text-align: left;">โญ<a href="https://www.trimarnicoach.com/off-road-triathlon-skills-camp" target="_blank">Off-Road Triathlon Skills Camp </a>and off-road triathlon - May 3rd-4th (Whitewater Center, NC)</div><div style="text-align: left;">โญ<a href="https://www.trimarnicoach.com/long-distance-triathlon-training-camp" target="_blank">Long Distance Triathlon Camp</a> - July 12-14th (Greenville, SC. Perfect for anyone who has a hilly long distance triathlon on their summer/fall race schedule).</div></div></div></div></div></div></div></div></div><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-75382673194169697352024-03-01T13:38:00.003-05:002024-03-01T14:07:12.413-05:00'24 PE Plett 4 stage MTB event <p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDU-usl5rmcqfzQA9Q86Qrtw8Op6Gi0NNOd5EdTIuFoBg5x_36a1auT1lUVqTQiLSGYvb5RraZMJKtkwSsRxVrU7z4nXkwox4sSfD8j8PwOW_FrElqXCY_SI6prQ6QFp1I9RiOJ0JN0O-wcWky7k-GG7GziIHBR5SEFTxJpAjxdc_55HybVITH09Em54rk/s640/IMG_4492.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDU-usl5rmcqfzQA9Q86Qrtw8Op6Gi0NNOd5EdTIuFoBg5x_36a1auT1lUVqTQiLSGYvb5RraZMJKtkwSsRxVrU7z4nXkwox4sSfD8j8PwOW_FrElqXCY_SI6prQ6QFp1I9RiOJ0JN0O-wcWky7k-GG7GziIHBR5SEFTxJpAjxdc_55HybVITH09Em54rk/w300-h400/IMG_4492.jpg" width="300" /></a></p><p>We enjoyed our experience at<a href="https://peplett.co.za/" target="_blank"> PE Plett</a>. Instead of writing a recap of each stage, I'll provide some thoughts on our overall experience from this 4-stage MTB event. <br /><br /><b>COST</b></p><ul style="text-align: left;"><li>Total cost: $2171</li><li>Event: $690 per person (includes 4 days of riding, 3 nights luxury tent accomodations and 10 meals)</li><li>No hassle package: $134 per person (shuttle pick up/drop off at Port Elizabeth airport, pre-event luxury tent accomodation, dinner and breakfast)</li><li>Hotel in Port Elizabeth (Courtyard Port Elizabeth): $93</li><li>Hotel airport shuttle: $12 each way </li><li>Bike transport: $96 one way (bikes and bike case transferred from Cape Town Giant Bike Store so we didn't have to fly with the bikes to the event)</li><li>Flights (Cape Town to Port Elizabeth): Safair $280 ($140 per person, round trip)</li><li>Safair Bike fee from Port Elizabeth to Cape Town: $30 ($15 per bike)<br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFoK2ug8w7TX05x88h7fo412golIk3M_ceAAZhN5jD1K3W35BNSgJKyjRpWsRZA-Sg4idepEEzVLXjrsw8Uktnr57yg8EQRaKGeU5RmCpgtJuytyajN68ElRbKKHH2_v-UWLsMROvb-gQABLrWFud_frOt02k2qktdCMUFTTwlYjvB2w7wuoppC6CAomwk/s640/IMG_4338.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFoK2ug8w7TX05x88h7fo412golIk3M_ceAAZhN5jD1K3W35BNSgJKyjRpWsRZA-Sg4idepEEzVLXjrsw8Uktnr57yg8EQRaKGeU5RmCpgtJuytyajN68ElRbKKHH2_v-UWLsMROvb-gQABLrWFud_frOt02k2qktdCMUFTTwlYjvB2w7wuoppC6CAomwk/w400-h300/IMG_4338.jpg" width="400" /></a></div></li></ul><p><br /><b>LOGISTICS</b><br />As with most stage races, the start and finish are in different locations. I would say that most people who were local had someone drop them off at Kurland on Wednesday morning before the start of stage 1 and then pick them up at Zwartenbosch on Saturday, at the conclusion of the event. The distance was 84 miles between the two locations. There was also an option to drop off your car at Kurland and pay someone to drive it to the finish. People who were not from the Plett or Port Elizabeth area used this option. Then there was the shuttle bus option (which we used) which was very convenient and affordable. The drive from Port Elizabeth airport to Kurland took about 3 hours (140 miles), which includes a 30-minute stop for road construction. From Zwartenbosch to the airport, it took a little less than 2 hours (64 miles). We opted to use a service to transport our bikes (and bike cases) from Cape Town to the start of the event (instead of flying with our bikes) because we didn't want to risk anything happening to our bikes or dealing with the hassle of transporting them around. We had paid for our bikes to be transferred back to Cape Town but there was an issue with not having enough drivers so we ended up flying back with our bikes, which wasn't an issue. Cape Town holds the biggest timed bike race in the world in March (35,000 cyclists) so the smaller airlines (like SAFAIR) are used to transporting bikes. We were allowed one luggage each to be transported from stage to stage. We packed one suitcase and Karel brought his Trimarni transition bag. We left our other suitcase of items we didn't need at our hotel where we would be staying for 3 nights in downtown Cape Town after our event. With over 200 athletes participating in the event, I'd say the staff did a great job with organizing everyone with all of the logistics of this stage event. We flew into Port Elizabeth on Monday evening and it was nice to see the area (home of IM South Africa and the host of the 2018 IM 70.3 World Championship). <br /><br /></p><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilPuO7TEo0aDJ4C8tCXuN0afZTQ12vbn-KUYr7y2tuCPnmicZFfllH47OJBetwc2matL5hCZE7WvcR6n7fZwa18T_5djNdFLhe5Q4bMLF5zbWZkgW-EAA-jrLU6ctjokeekH2MlIAx1Ivt2YjVAOMB83Yz3jJZhb50IKTYZ80ZswPdOijQtafA-tOej1c1/s804/Screenshot%202024-03-01%20125310.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="781" data-original-width="804" height="389" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilPuO7TEo0aDJ4C8tCXuN0afZTQ12vbn-KUYr7y2tuCPnmicZFfllH47OJBetwc2matL5hCZE7WvcR6n7fZwa18T_5djNdFLhe5Q4bMLF5zbWZkgW-EAA-jrLU6ctjokeekH2MlIAx1Ivt2YjVAOMB83Yz3jJZhb50IKTYZ80ZswPdOijQtafA-tOej1c1/w400-h389/Screenshot%202024-03-01%20125310.png" width="400" /></a><br /><i>Morning run in Port Elizabeth <br /><br /></i><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7GIvKh74ucHRbn433XzBUZvV_OPb-dSvzznWNstd6R-lex3U7i1u3lYPr-cmu3RC2ArWX9Ixv9piSOOOn2KtffYRpMq4D54_ClJzw-r0891NuZXnHak9X2H8D1r8MRmyMSlnBJgLIaNx7p3i2eB6VLMMuRoMrMdhFyR9x23A2m7B9ZI1gVBtJdm8Wn07/s640/IMG_4341.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv7GIvKh74ucHRbn433XzBUZvV_OPb-dSvzznWNstd6R-lex3U7i1u3lYPr-cmu3RC2ArWX9Ixv9piSOOOn2KtffYRpMq4D54_ClJzw-r0891NuZXnHak9X2H8D1r8MRmyMSlnBJgLIaNx7p3i2eB6VLMMuRoMrMdhFyR9x23A2m7B9ZI1gVBtJdm8Wn07/w400-h300/IMG_4341.jpg" width="400" /><br /></a><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwfCDLYWSBGhcKb8IGxnmFbor7-cG1XTbQnLgisKfYmp3VqtInNm1DDwZbwP2RYTMltagRhhCsoI4zUr9oKXofHcniSuyULdRU895pQjHFTW2Py5YcofYjcrPHru2SGSdGIuGI-Nu25PUFagQBsN0DxAM-C4oIzPu7kikY555a_CHIvKIk7jwS6o4ihYzC/s640/IMG_4347.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwfCDLYWSBGhcKb8IGxnmFbor7-cG1XTbQnLgisKfYmp3VqtInNm1DDwZbwP2RYTMltagRhhCsoI4zUr9oKXofHcniSuyULdRU895pQjHFTW2Py5YcofYjcrPHru2SGSdGIuGI-Nu25PUFagQBsN0DxAM-C4oIzPu7kikY555a_CHIvKIk7jwS6o4ihYzC/w300-h400/IMG_4347.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTZ4b1jhi_YfdEtJMNdKYYgOUMAtznlRcjyxnMBTBVI8OKB1CiLqaSo-lt5T9chm5ZfrPOw960Odn6EQd8ca8GVHAd0VsaLLiJVeLNyCWBzD-Mk35zttqWvZ6kUCTvy_Lo3TAKksDm5SZElSQXQNzi_wv2gNV8gQIqS9HyVjb7tEETva7_naf-KSTPjL4i/s640/IMG_4518.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTZ4b1jhi_YfdEtJMNdKYYgOUMAtznlRcjyxnMBTBVI8OKB1CiLqaSo-lt5T9chm5ZfrPOw960Odn6EQd8ca8GVHAd0VsaLLiJVeLNyCWBzD-Mk35zttqWvZ6kUCTvy_Lo3TAKksDm5SZElSQXQNzi_wv2gNV8gQIqS9HyVjb7tEETva7_naf-KSTPjL4i/w400-h225/IMG_4518.JPG" width="400" /></a><br />Photo from PE Plett<br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div><p></p><p><b>Routes/Courses</b><br />This was my first mountain bike stage race, my 2nd stage race event and my first time camping. I really enjoyed the experience. Although my mountain bike skills are improving, this course was not very technical in that it was primarily jeep roads with very little single track. The first stage had the most single track, which was only a few miles. The event could have been a gravel bike stage race because of the vast amount of gravel/dirt/forest roads and trails. There was a lot of climbing which I enjoyed. Whereas I really enjoyed each stage and felt like I was able to keep up with the race dynamincs and feel confident with my skills, Karel would have preferred more single track as that is where his strength lies. We both have a lof of experience with group riding (Karel has much more experience than I do but I learned from him) which helped us perform well on each stage. The scenery was beautiful as we rode through the garden route and Tsitsikamma Forests and had many views of the Indian Ocean. Karel and I found ourselves riding with similar people for each stage and we got to know others while also getting to know their strengths and weaknesses. Because Karel and I were riding solo (not as a mixed team), we both had to look out for ourselves, whereas other riders were on a team and could look out for one another. I found myself with 2-3 other teams (one was the leading women's team) and another solo rider so I often had to work extra hard as I knew no one was going to be there to help me out if I got dropped or had any issues. Stage 1 was the most enjoyable stage for me as I felt like I wasn't really racing but just riding my own race. Stage 2 was the hardest stage for me as I felt like it was full on racing and the descends were fast and there were several switchbacks (descending) on loose gravels. Stage 3 was nothing like I assumed it would be as I thought it would be flat and fast until the final climb but it ended up having a lot of technical climbing (loose rocks/steep short climbs). Stage 4 was challenging with the wind and a lot of short steep climbs and with it being the last stage, there was a lot of fatigue in the body. Karel had two mechanicals on stage 2 (seat post dropped down and a chain link got stuck) which cost him a lot of time and he moved from 3rd solo male to 4th. I heard a clinking noise throughout most of stage 2 and after the race when I told Karel he realized I had broken a spoke in my rear wheel. I would have preferred slightly longer stages. Stage 3 was supposed to be a little longer but forest fires caused the route to be shortened. 3-3.5 hours is still a long time on the mountain bike as the miles go by slowly (10-15 mph). The terrain was mostly dusty and sandy. There were a few muddy sections.</p><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizc621VY_7HFuLpAF0zijQKWTXV9BVI8a7kpxCcBnFcZSpqMCkF-sVV7MUjx83OXaKwmMEkOFwtCfd2gGk-9wxS6SEjiBfaOR4NzmLL5UzO8PxLnouLaZz_aH7ZQVIVhRW7TqMAU_-xS9GKl3WtB6spncOpdE_CE9p_YQ3ALGpiRYLed9jdd-iP3e5wmkY/s1476/IMG_4325.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1476" data-original-width="1125" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizc621VY_7HFuLpAF0zijQKWTXV9BVI8a7kpxCcBnFcZSpqMCkF-sVV7MUjx83OXaKwmMEkOFwtCfd2gGk-9wxS6SEjiBfaOR4NzmLL5UzO8PxLnouLaZz_aH7ZQVIVhRW7TqMAU_-xS9GKl3WtB6spncOpdE_CE9p_YQ3ALGpiRYLed9jdd-iP3e5wmkY/w244-h320/IMG_4325.jpg" width="244" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggA_Ttl2PF8sT28EiwOpOH5E8mV_lUWDdmukoiY5zgEFaRd35oBGvjrfpqpSdf86Xd11xXluFAD4Vw-WXOv5Nyn7cms7zfPlyZ3Lib_1tUT0uommURwl-3iu4sOpP6EkvByRJNWs5ue5KZdOfEBq7xVHdNfVKj5sdBnGj7tFDfxUT2iGpZNPwuYPx0CA5x/s1507/IMG_4326.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1507" data-original-width="1125" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggA_Ttl2PF8sT28EiwOpOH5E8mV_lUWDdmukoiY5zgEFaRd35oBGvjrfpqpSdf86Xd11xXluFAD4Vw-WXOv5Nyn7cms7zfPlyZ3Lib_1tUT0uommURwl-3iu4sOpP6EkvByRJNWs5ue5KZdOfEBq7xVHdNfVKj5sdBnGj7tFDfxUT2iGpZNPwuYPx0CA5x/s320/IMG_4326.jpg" width="239" /></a></div><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim8TmlVc_jXmy-gn4DUPZK_-EjLrUss_hOtDB52H45XFnD77lAZiL67hXng7ARMmHUcmWu9MphSJvMXKMiClRc4ZkRKH5sy4EeZnu3uv713Xl-DjiUhqIYkyAMT-1HJVjnRX3wY4GG7Ha_Nx4ZT5RUcNS0eJ3JkUD5w93ZYF5SIL5NttTMkrk4kCldm2Er/s1523/IMG_4327.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1523" data-original-width="1125" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim8TmlVc_jXmy-gn4DUPZK_-EjLrUss_hOtDB52H45XFnD77lAZiL67hXng7ARMmHUcmWu9MphSJvMXKMiClRc4ZkRKH5sy4EeZnu3uv713Xl-DjiUhqIYkyAMT-1HJVjnRX3wY4GG7Ha_Nx4ZT5RUcNS0eJ3JkUD5w93ZYF5SIL5NttTMkrk4kCldm2Er/s320/IMG_4327.jpg" width="236" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyMEPGJfZrG8BwVodf8GYWNxe3CTgaXsSnRk2SDoXDOs5HSNeW6uHtbv5benyIUNKizRy7RVBTXBxb7h9Yi9KZx-jxlD3887H27eVEAE7s5pY5bJEfM0377X5N5XrrWWeCC-QcYX6mlZXvpI89lCK1N3kwms9BssBDApmzamhd5NAxQBtpgnz5J3MUeoZh/s1576/IMG_4328.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1576" data-original-width="1125" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyMEPGJfZrG8BwVodf8GYWNxe3CTgaXsSnRk2SDoXDOs5HSNeW6uHtbv5benyIUNKizRy7RVBTXBxb7h9Yi9KZx-jxlD3887H27eVEAE7s5pY5bJEfM0377X5N5XrrWWeCC-QcYX6mlZXvpI89lCK1N3kwms9BssBDApmzamhd5NAxQBtpgnz5J3MUeoZh/s320/IMG_4328.jpg" width="228" /></a></div><br /><br /></div><p><b>Food<br /></b>I had paid a little extra for vegetarian meals throughout the event but at our first dinner (Tuesday, pre event) they forgot to prepare me a meal. So I ate salad and rice. For two lunches I had vegetarian 'sausage' (which was just ok) and for dinners, my vegetarian meals were veggies and cheese (which I am learning is what most people associate with the vegetarian diet). With so much great vegetarian food in South Africa, I was really disappointed with my meals. Breakfast was fine as I could eat eggs, yogurt, granola, fruit and toast but the lunch and dinner meals were really lacking in protein (and flavor). Karel enjoyed his meals and there were plenty of meat options. I had brought <a href="https://thefeed.com/products/gu-recovery-drink-mix?variant=7454778392639&ship=GS&g_acctid=598-107-7261&g_adgroupid=&g_adid=&g_adtype=none&g_campaign=PMax%3A+GSN+-+Smart+-+GU+Energy&g_campaignid=18181335033&g_keyword=&g_keywordid=&g_network=x&gad_source=1&gclid=CjwKCAiAloavBhBOEiwAbtAJO2p4OnotJXF7wImcbEK5gROffd_j9IY3T0aksl7EUcYWF45VjeJaphoCiYYQAvD_BwE" target="_blank">protein powder</a> (which I had after every race) and I also had a few Honey Stinger protein and nut/seed bars. There was plenty of food for lunch and I never found myself hungry after a meal but the meals were not well balanced for me. I did enjoy all of the options for lunch, especially the fruit. I was also disappointed in the lack of bottled water. There was always a big jug of water to fill our bottles but there was an endless amount of free Heineken beer (including non alcoholic) and wine but water was not as easy to access. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSWsgP5KZX9_kigZKtJ82sMndtb3zTJkTGA1FFeJa7TsYi6Q8cSxvi7Esn4jAb-MlQMyzmilAXtzbZFqH7K2sWIBBAkeat7SkTIYU1iSjb50S1dyTJ9T0la8Z7iPwFguzWZ7XZZa4liBNY7op606XSTNzwNIrCzMi3NzGSnK9PFkkPC4OoIDCpcDuxjTeV/s640/IMG_4387.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSWsgP5KZX9_kigZKtJ82sMndtb3zTJkTGA1FFeJa7TsYi6Q8cSxvi7Esn4jAb-MlQMyzmilAXtzbZFqH7K2sWIBBAkeat7SkTIYU1iSjb50S1dyTJ9T0la8Z7iPwFguzWZ7XZZa4liBNY7op606XSTNzwNIrCzMi3NzGSnK9PFkkPC4OoIDCpcDuxjTeV/w300-h400/IMG_4387.jpg" width="300" /></a></div><div style="text-align: center;"><br /><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcQcGatAVcZa6YHUqlsmDDaV22_0DviMakTI8ZCRxinaAxmy0xb3MH-drCqAmIAprrhhvnCpAuCgb6Do1E6hY8uW6TT0wSiwxmU8zL5FwJ_404uRhZGvlJa7NT1TXh2ESmdLMMzJ55NVNCXGpsuL7YTLNHZ-qGVd1qpq8SL1JmPin62fk3HrWtiC5YhOgU/s640/IMG_4384.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcQcGatAVcZa6YHUqlsmDDaV22_0DviMakTI8ZCRxinaAxmy0xb3MH-drCqAmIAprrhhvnCpAuCgb6Do1E6hY8uW6TT0wSiwxmU8zL5FwJ_404uRhZGvlJa7NT1TXh2ESmdLMMzJ55NVNCXGpsuL7YTLNHZ-qGVd1qpq8SL1JmPin62fk3HrWtiC5YhOgU/w300-h400/IMG_4384.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpQS4XYfcyKOGGnILu9aNwiZ2NpADNk_RylrYpI106UAcdxUpnMkiFOp10m5_ggl64uivHCT0caqPTIIKNfmaqilJMRXVbihWdkaPqZOugaja1zxkHAnpcmIUGoeVBpDgvu4QXrAQDZMsM_IavbGhOh7qLfHuFFylbTOGmFzO0k1mpoVFUjt-UDdg6v2ed/s640/IMG_4383.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpQS4XYfcyKOGGnILu9aNwiZ2NpADNk_RylrYpI106UAcdxUpnMkiFOp10m5_ggl64uivHCT0caqPTIIKNfmaqilJMRXVbihWdkaPqZOugaja1zxkHAnpcmIUGoeVBpDgvu4QXrAQDZMsM_IavbGhOh7qLfHuFFylbTOGmFzO0k1mpoVFUjt-UDdg6v2ed/w300-h400/IMG_4383.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVCtwL3PqSo5HlxoWB60E8WCuYiqrh7WurZ1NfqTTsi6yvc7i9hP1vQtb2PMKusQ8IqU6UyZNnZC6O9RA2lc12vKt08KJdKeh93Tr65PcALlMT-DphoRYsZHIQZTjQGUx6t2C2OerJDM2XFzFhZ_p9KnNpQhyphenhyphenprrgEG9sPHUmSCGgsmT4fuO_o1i1Tj6sh/s640/IMG_4392.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVCtwL3PqSo5HlxoWB60E8WCuYiqrh7WurZ1NfqTTsi6yvc7i9hP1vQtb2PMKusQ8IqU6UyZNnZC6O9RA2lc12vKt08KJdKeh93Tr65PcALlMT-DphoRYsZHIQZTjQGUx6t2C2OerJDM2XFzFhZ_p9KnNpQhyphenhyphenprrgEG9sPHUmSCGgsmT4fuO_o1i1Tj6sh/w300-h400/IMG_4392.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvH-GGaI807wpCUAGGdgEkFRYM44BkBo8W3jN3E4YPfKJHJ1xlAK3p_QwLA0tSgyanXB8J7f5mADeg9om9r1-kpnDp6Tp0SI7H7mjn1H8rCEDZXSqMgxlKfhPVxQCuusoxpZQYJKKR21GTH59dBPAYpUrECxvVAk5maHokcC3Zr8LuipCb-3REjmuufIYb/s640/IMG_4393.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvH-GGaI807wpCUAGGdgEkFRYM44BkBo8W3jN3E4YPfKJHJ1xlAK3p_QwLA0tSgyanXB8J7f5mADeg9om9r1-kpnDp6Tp0SI7H7mjn1H8rCEDZXSqMgxlKfhPVxQCuusoxpZQYJKKR21GTH59dBPAYpUrECxvVAk5maHokcC3Zr8LuipCb-3REjmuufIYb/w300-h400/IMG_4393.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqpLodiYM1tgFb2pfv0PpP5SI4EiiSVlWq1-Q9KCGX0v2uqqTVfaSerW6Ax_leMFUpqffT9C9HeAd7_CVjJSpRrlTlHH77aS32l5ZUDH4wu5_2IsrcyMJ8Jbo34cg7lKupJxRJF7A97u86RWg_8rYdZGckwMeVC_d9a0ynRTGQQomCm2xqGipbEtYtpgzM/s640/IMG_4402.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqpLodiYM1tgFb2pfv0PpP5SI4EiiSVlWq1-Q9KCGX0v2uqqTVfaSerW6Ax_leMFUpqffT9C9HeAd7_CVjJSpRrlTlHH77aS32l5ZUDH4wu5_2IsrcyMJ8Jbo34cg7lKupJxRJF7A97u86RWg_8rYdZGckwMeVC_d9a0ynRTGQQomCm2xqGipbEtYtpgzM/w300-h400/IMG_4402.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Zxg_S7wLccq5LQKRyUPLUTYr6dEFcy423mM8R5a-9d6tR08Uc7UAcTFtXItxIOi8YTu28sR-waYiYLYMVLSkkWb8xMUUfN5plV6vV3x6rUYVVZoV8nGFnBN2L_geXiwEHIh4HZM0LGooTQaVjFgX0bqJNf-Emrws8L5PK45LAxl8HrFyhyphenhyphent5K79W5R8q/s640/IMG_4515.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="360" data-original-width="640" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Zxg_S7wLccq5LQKRyUPLUTYr6dEFcy423mM8R5a-9d6tR08Uc7UAcTFtXItxIOi8YTu28sR-waYiYLYMVLSkkWb8xMUUfN5plV6vV3x6rUYVVZoV8nGFnBN2L_geXiwEHIh4HZM0LGooTQaVjFgX0bqJNf-Emrws8L5PK45LAxl8HrFyhyphenhyphent5K79W5R8q/w400-h225/IMG_4515.JPG" width="400" /></a><br />Photo from PE Plett</div></div><p><br /><b>People/vibe<br /></b>We met a lot of people throughout the four stages. It was easy to get to know those who we rode with each day. Most people were from South Africa. We met a couple from Germany and a few guys from France. We were the only people from the United States. The event had a mix of fitness levels. There was a category for E-bikes which was great because it allowed for a variety of fitness levels. There were several couples participating in the E-bike team category and several older individuals who may not have been able to complete an event like this without the added assistance. There was a battery aid station for the E-bikes and most people used the assist on the climbs. The E-bikers were also very nice and supportive to us "muscle" assist athletes. <a href="https://www.epic-series.com/capeepicv" target="_blank">Cape Epic </a>is a popular 8-stage MTB race in March and a lot of teams were using PE Plett as preparation for Cape Epic. This brought the competition level up as there were a lot of very fit and skilled mountain bikers. But there was also a large handful of people who were completers. They were not racing for a podium spot but they were there to have fun, chill and socialize. I'd say the majority of participants were between the age of 40-65. In the afternoon, there was a lot of relaxing happening. This was a little challenging for me and Karel as the Wifi wasn't strong and we really wanted to use the afternoon period to work on the computer. We did a short run of 3-4 miles in the late afternoon of stage 1 and 2 to add in a little more training stress to the event. The weather after stage 1 was cool and drizzly so we didn't take advantage of the pool at the lodge. We dipped into the cold pool after stage 2 as the weather was a little nicer. Stage 3 was hot and the pool was crowded. There were stretch classes in the late afternoon and we joined in for a 45 minute session after stage 2. Dinner was at 6pm (lunch started at 12pm) and the award presentation was at 7pm. We loved the beanbag chairs for relaxing. There was also a charging station for our gadgets (we brought portable charging banks as well). I will say that when I had the solo female leader jersey on for stage 2, 3 and 4, I felt like I had more support/respect in the field as a solo female, compared to stage, 1 so that was a nice feeling. <br /><br /></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHhwaObbOFBSnFUivi4kq5uXqQVWJ13_6Aq92H_hCsQgxKo0ViyFdOfQBUQgUxZovB05AeOnqI_iE1n-_KTq9PnZp10yWwef_I_FQQsSu64WWsvnhhgZuDwGne567_6VSMwAqG85IZhx8LMQxFFI8RPbXReZFday-5YTs8mIGFtoJ-AYw10fIKAkNqtuQA/s640/IMG_4414.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHhwaObbOFBSnFUivi4kq5uXqQVWJ13_6Aq92H_hCsQgxKo0ViyFdOfQBUQgUxZovB05AeOnqI_iE1n-_KTq9PnZp10yWwef_I_FQQsSu64WWsvnhhgZuDwGne567_6VSMwAqG85IZhx8LMQxFFI8RPbXReZFday-5YTs8mIGFtoJ-AYw10fIKAkNqtuQA/w300-h400/IMG_4414.jpg" width="300" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdlTCl2qGaB7oaW5B0B9WWpc6zSB1Gn-dmIwk4wYh-WsO6ei2XhU7lcCcLGrs-4kgNYIP4sBrme-WIjqV1VdgyoNl5DnCfwgmHaBSE1MKMKkUfkoEL9hrmTM8OIIPsQe03lt24HDwypgu75Z9kpe-0PjlQZAI2YlLep_b8vUOXgThq1EPnAONlLLb-5zrA/s640/IMG_4473.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdlTCl2qGaB7oaW5B0B9WWpc6zSB1Gn-dmIwk4wYh-WsO6ei2XhU7lcCcLGrs-4kgNYIP4sBrme-WIjqV1VdgyoNl5DnCfwgmHaBSE1MKMKkUfkoEL9hrmTM8OIIPsQe03lt24HDwypgu75Z9kpe-0PjlQZAI2YlLep_b8vUOXgThq1EPnAONlLLb-5zrA/w400-h300/IMG_4473.jpg" width="400" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKPPG2820QTy0VkZYKPgOZFeL2ZE0jPIJvuzJmGAXx0HaPk3UTS-KDnqg0T8I0wUG1-2vrLnYXULZHVjqegXG4N2pcBRaP4qIlMLI58tl77EtZyxrIRdeqpLxCu30AKsWnppa3QS4bllxJLccshJO4ncXn4YZ5WYmKXNEer8Zl-RyLZ8UOhOHL4-OW4Nl0/s640/IMG_4425.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKPPG2820QTy0VkZYKPgOZFeL2ZE0jPIJvuzJmGAXx0HaPk3UTS-KDnqg0T8I0wUG1-2vrLnYXULZHVjqegXG4N2pcBRaP4qIlMLI58tl77EtZyxrIRdeqpLxCu30AKsWnppa3QS4bllxJLccshJO4ncXn4YZ5WYmKXNEer8Zl-RyLZ8UOhOHL4-OW4Nl0/w300-h400/IMG_4425.jpg" width="300" /></a></div><br /><b>Event staff<br /></b>The event staff was awesome. With these smaller events, the event staff got to know everyone on a first name basis. As the women solo leader, I received a leaders jersey and got to line up at the front of each stage (2, 3 and 4) and I was often greeted with nice words from people of the staff. The photographers and media crew were amazing and they did an exceptional job with pictures and highlights on social media throughout the event. We received a lot of cool stuff in our registration packet and we also received pillow gifts in our tent in the afternoon of each stage which was a nice surprise. We got a nice water jug, headlamp and drip drop nutrition. Everyone was really nice and really helped to make this event extra special. The courses were well marked and Mike and his family really put their heart and soul into this event (which has been happening for 12 years). This year they also added a Tour (more laid back, non competitive version of the 4 stage event) which started the day after we finished. One of the coolest parts of the event was the helicopeter that followed the racers around for each stage. They took some great pictures! <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCvtyhrvgnUqLHkQpFtfybr15bimM2vci0j6oUSvO6Ae182vpt2TKyXazjXq8H3MoWNf3LY7C2_KCv-EmkLmkn6DiDckvuP7RoqzhG_Uqsc0wxu1E_gyI8BC7999gCsWx_9Vn_YNVWOES3T3YJgtECk-40Hp-bVtrpPnOX_CLigjbAqd8PzGNad1kgu1w4/s640/IMG_4477.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCvtyhrvgnUqLHkQpFtfybr15bimM2vci0j6oUSvO6Ae182vpt2TKyXazjXq8H3MoWNf3LY7C2_KCv-EmkLmkn6DiDckvuP7RoqzhG_Uqsc0wxu1E_gyI8BC7999gCsWx_9Vn_YNVWOES3T3YJgtECk-40Hp-bVtrpPnOX_CLigjbAqd8PzGNad1kgu1w4/s320/IMG_4477.jpg" width="240" /></a></div><br /><b>Camping</b><br />I really enjoyed the camping experience. It was nice to have our tents set up for us and the tents were large. Karel and I could have easily shared a tent (like the teams did) but we received our own tents as solo riders. We had a cot in our tents and comfortable pillow and beddings. Our tents were assigned to us. It was easy to get our luggage to and from our tents before stage 1, 2 and 4. I liked that we stayed in the same place after stage 1 and 2. Immediately after each stage we went to the showers. The showers were cold and we were limited (encouraged) to a few minutes to help save water. There were several portopotties and they were incredibly clean. There was a company there cleaning after every use. We never had to wait more than 10 minutes for a shower. There was a bike cleaning station where we paid $2 per bike (the money went to the Kwamo cycling academy). There was a coffee truck to purchase coffee, drinks and snacks. There was also instant coffee available at breakfast. The only issue with the tents was where they were placed. They were near the race venue and this meant that trucks would drive through the tent area early in the morning or there would be a lot of noise from staff workers in the evening. I slept just ine but Karel is a lighter sleeper and he really struggled with sleep. The weather was great in the evenings and I was never hot. It was the perfect temperature to snuggle under the blankets. Stage 2 was the coldest night and Stage 3 was the warmest night (but still comfortable). <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimbBGxS1IcxiN6SFOjSOkff_QNp0k2M4vPJ2YygKpizbKZ-LS8YpVy1MxAhEdVPVWfT6LmkrSolvA0AKjV6ev5PK7cgpT-CmPN1TDMycjzYXRKKt5hp9c9T-5eHTDu7v1NBOQFyfxx_oZaht-4CSjydSRBKrd56Vbfe2p2qTKeN9euUnosXFV3Ohp-nNPb/s640/IMG_4389.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimbBGxS1IcxiN6SFOjSOkff_QNp0k2M4vPJ2YygKpizbKZ-LS8YpVy1MxAhEdVPVWfT6LmkrSolvA0AKjV6ev5PK7cgpT-CmPN1TDMycjzYXRKKt5hp9c9T-5eHTDu7v1NBOQFyfxx_oZaht-4CSjydSRBKrd56Vbfe2p2qTKeN9euUnosXFV3Ohp-nNPb/w400-h300/IMG_4389.jpg" width="400" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiokrT7eQT9Iq3e8pZj2MEngqE3UfQRV7fs4rpYF2K6Liygn8bvMFEJ6FmTgm_79kEplAiANxksozPUc4pMxgYINV6-wAqV1CFSIk9MyRceK6giltKyNWQRqq5CDCKTbRfngViPUWGC8ME8Y7dQEAcjNnzDApCDXg9xh3udkFIgf88swlmRG5TsJW5QRVFK/s640/IMG_4471.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiokrT7eQT9Iq3e8pZj2MEngqE3UfQRV7fs4rpYF2K6Liygn8bvMFEJ6FmTgm_79kEplAiANxksozPUc4pMxgYINV6-wAqV1CFSIk9MyRceK6giltKyNWQRqq5CDCKTbRfngViPUWGC8ME8Y7dQEAcjNnzDApCDXg9xh3udkFIgf88swlmRG5TsJW5QRVFK/w400-h300/IMG_4471.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyJ2rkD11vz5IvnovUnHvv2dxL2ZhRSe9Kyj0pDj2GynCjKma6rUTISo6hKGiDLadqNrNQjat9c4rCON2Zv8Ct5IcKjrnAsXvT3jnktWSCgsXf-1kEqfAvF37OIYEhVTvbRtbDQgoRMvjnEElp6AOfvr6623qJjwgOKn6p4C81eU1_Q-xGsd-Bkjv89Tlt/s640/IMG_4390.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyJ2rkD11vz5IvnovUnHvv2dxL2ZhRSe9Kyj0pDj2GynCjKma6rUTISo6hKGiDLadqNrNQjat9c4rCON2Zv8Ct5IcKjrnAsXvT3jnktWSCgsXf-1kEqfAvF37OIYEhVTvbRtbDQgoRMvjnEElp6AOfvr6623qJjwgOKn6p4C81eU1_Q-xGsd-Bkjv89Tlt/w400-h300/IMG_4390.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgs66r6T6rwAoizRg5lvQr1BPoreg6ZJTDu5JoXGyZq9rucEwezCYBKVjQODvUajx7W4Eye2hQZBHovJRxPlrum8k8Mdzazds1u_1uDBzbJGdfqgcAcME5Ohwwx0o_FaRE5axJCjx0omjbroFaYKTDp7uGlUOYORp90LcdIv_rbYzQnzzuoFADuKANyA0b9/w300-h400/IMG_4396.jpg" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLrk0JKpr1H48R8THXGxCCLbDtI0URjwpVeu1XOtWL8IaxWVyv1PhSPoPdSHguKnC_ptArdCF3KucXF54SVsDMoOLDOHl41iFXsOPNTeerZ2eIHmOAnQdjOrBJW21-klilW0d09Jw24glxkN-j1jkj0W2MSTwwHv8n9h2u5kStL1u_HDb6r9WKk89yRPjO/s640/IMG_4399.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLrk0JKpr1H48R8THXGxCCLbDtI0URjwpVeu1XOtWL8IaxWVyv1PhSPoPdSHguKnC_ptArdCF3KucXF54SVsDMoOLDOHl41iFXsOPNTeerZ2eIHmOAnQdjOrBJW21-klilW0d09Jw24glxkN-j1jkj0W2MSTwwHv8n9h2u5kStL1u_HDb6r9WKk89yRPjO/w400-h300/IMG_4399.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyT4QG-nY5T-_1zfjcljWvFah9Erhzhyphenhyphenn0ZbuesDAUyr_we2sUCWPFCwT-SI8XQcDXRlzll3a74n_labd6KBNct08AHovn0sdtnJ65YMydpxI0u7D6l_MM-nxEe4EqgG_HwLs4zlCedoFzRdKqRW8DU7qpzrWLVoH1xJow1tHbCp19AB1CXqNKAecCUv2u/w400-h300/IMG_4407.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilfCZvWJkUJ6fZ-tTMjzW5iwkNiSCod5Gwo2Zvouor5NE5UaQSjvZ69t9I9BeShLZuLIYD7RXeTvBus2V30GJMs3zIZ0vGR2SIOPY6lmODhimeLaBMyB76MvpWRLvQZ0HqRhAOZOCvZcJtbhpdzzyWwZNW9DB6mYxami5eviZYYJy1nZJPaqVz3w7BLowo/s640/IMG_4410.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilfCZvWJkUJ6fZ-tTMjzW5iwkNiSCod5Gwo2Zvouor5NE5UaQSjvZ69t9I9BeShLZuLIYD7RXeTvBus2V30GJMs3zIZ0vGR2SIOPY6lmODhimeLaBMyB76MvpWRLvQZ0HqRhAOZOCvZcJtbhpdzzyWwZNW9DB6mYxami5eviZYYJy1nZJPaqVz3w7BLowo/w400-h300/IMG_4410.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9HrfJODXwX0afYRCeEvvxRLfbWveKg98Ee2JV6jCHLa34LQOQhp91BqpQluGE7aiiVjJJ8TrEjYiuwoQUFfGhZoIiik5wiqj3i2T0kqAAX7UDsxaa3wJPji8ZQtAZU32OIvuJSfnmt_oBP6I5F96RJdTvynlIlgFEBauEIDhQfwMvaa3zywcs0znyiz_/s640/IMG_4415.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq9HrfJODXwX0afYRCeEvvxRLfbWveKg98Ee2JV6jCHLa34LQOQhp91BqpQluGE7aiiVjJJ8TrEjYiuwoQUFfGhZoIiik5wiqj3i2T0kqAAX7UDsxaa3wJPji8ZQtAZU32OIvuJSfnmt_oBP6I5F96RJdTvynlIlgFEBauEIDhQfwMvaa3zywcs0znyiz_/w400-h300/IMG_4415.jpg" width="400" /></a></div><div style="text-align: center;"><br /></div><p></p><p><br />Overall, we really enjoyed the event. This was such a cool way to see a different part of South Africa, meet people and make new friends, ride our mountain bikes and be competitive in a race environment.</p><div style="text-align: center;"><p style="text-align: left;">Here are some pictures from the event (I took the most pictures during stage 1, no pics on stage 2, and a few in stage 3 and 4). <br /><br /></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWm3nngkNtTUsuNXjkDMOQw6HLzWFRxW2ZNYMqvR6kDyaP5gfk_YFgAmlNxrN5AnHcOneLYB11J9y01Ow5OEEAEPVDet9KafJPF6HCPAYJRBdqeDm1T7QLPV5ne7MY6RkNZXm1R_rVxw5v-0r2zF4fJ64r-68p-bjZqdpWrhco1FTeB3zswcK1C134eLZl/s640/IMG_4381.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWm3nngkNtTUsuNXjkDMOQw6HLzWFRxW2ZNYMqvR6kDyaP5gfk_YFgAmlNxrN5AnHcOneLYB11J9y01Ow5OEEAEPVDet9KafJPF6HCPAYJRBdqeDm1T7QLPV5ne7MY6RkNZXm1R_rVxw5v-0r2zF4fJ64r-68p-bjZqdpWrhco1FTeB3zswcK1C134eLZl/w300-h400/IMG_4381.jpg" width="300" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg885xuDqJK0DISrVN5N4tuW418fRbzezWsD8664C6v-KnHZXHc4zgn_vcFuuuLosr1rR0omD2uo9M7KyPLNPyb5FIELvdSwtdFXeD02lerYQkYVlp3CviEj2zjwP3TjeDQ1WjeUu5K9qtYtrloeZh4vWNCDVGaBQU9svJOTxEbkntDq9w3Hymr7PJKd-nG/s640/IMG_4378.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg885xuDqJK0DISrVN5N4tuW418fRbzezWsD8664C6v-KnHZXHc4zgn_vcFuuuLosr1rR0omD2uo9M7KyPLNPyb5FIELvdSwtdFXeD02lerYQkYVlp3CviEj2zjwP3TjeDQ1WjeUu5K9qtYtrloeZh4vWNCDVGaBQU9svJOTxEbkntDq9w3Hymr7PJKd-nG/w400-h300/IMG_4378.jpg" width="400" /></a></div><div class="separator" style="clear: both;"><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSxFagi7BRq4HeZwPpe8ff-Vqk0G9svybEuQtVQmERlwSlIuGFdbu-dA8Sy5sVa208umhk7LY2o9i_blwPXLN0GvIwKYGBTdBnx2m74xTHLUXhvYiBruJLI92NsiM0n-pYpDpfkEI_P-84PzQ9pK3GmmvrgX99mQiLlkv122ROS45trJdIYlrc7bCczGMW/s640/IMG_4375.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSxFagi7BRq4HeZwPpe8ff-Vqk0G9svybEuQtVQmERlwSlIuGFdbu-dA8Sy5sVa208umhk7LY2o9i_blwPXLN0GvIwKYGBTdBnx2m74xTHLUXhvYiBruJLI92NsiM0n-pYpDpfkEI_P-84PzQ9pK3GmmvrgX99mQiLlkv122ROS45trJdIYlrc7bCczGMW/w400-h300/IMG_4375.jpg" width="400" /></a></div><p style="text-align: left;"><br style="text-align: center;" /></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN_v5fMIrZWha-iAZEK1ocdASRLWcWe1LqEDHouiba3kJ4MfZ3BY5Y1myvNJhaFg_Ro2QfXtOA7J_JRxtHW_Odh6zVBM6FJ3Q27ojtuqfRaiyei5KH1WJuMheTat8wapbn4qtUVLAZ5nF4ZcJq7ADx28kuSaEUzzN_izMIWS7b0s17qwesH-YpMzOw6-zr/s640/IMG_4374.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN_v5fMIrZWha-iAZEK1ocdASRLWcWe1LqEDHouiba3kJ4MfZ3BY5Y1myvNJhaFg_Ro2QfXtOA7J_JRxtHW_Odh6zVBM6FJ3Q27ojtuqfRaiyei5KH1WJuMheTat8wapbn4qtUVLAZ5nF4ZcJq7ADx28kuSaEUzzN_izMIWS7b0s17qwesH-YpMzOw6-zr/w400-h300/IMG_4374.jpg" width="400" /></a><br /><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih42K0vg6o-VdYoereVI2tkehocVUZQ5zti301K2BlGT6Gss9n0oBOo8LERda3ANh0Nu2ENrwzJiydWp1_NncvWSbyIdaSvBchR9GRC30aip3LymxsOofnFDgXdGSjxadVY5aPMDx8QJAX0tyMECwpUpMO_wYsNVpcrw-St9386if_vFWayYVKTqIzYPTO/s640/IMG_4367.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih42K0vg6o-VdYoereVI2tkehocVUZQ5zti301K2BlGT6Gss9n0oBOo8LERda3ANh0Nu2ENrwzJiydWp1_NncvWSbyIdaSvBchR9GRC30aip3LymxsOofnFDgXdGSjxadVY5aPMDx8QJAX0tyMECwpUpMO_wYsNVpcrw-St9386if_vFWayYVKTqIzYPTO/w400-h300/IMG_4367.jpg" width="400" /></a><br /><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Ee_Rh0ZdvsPC4Ji9gviKui8_hXXqVM1GK3-gF7DZNIyHwOgU4e7Yoaqog7lsgZZNuqiMrJeEGLXjlHlJuNi-8-vYlwDO0Xnt1vE3z-LnVaWDZVyWJk_U2lPv-OZbBQooQsNLGjuZA7SUHiFpcaqEGFpzI9HXxtZtx0VMKZnhIEOeCZLbr18wTrnZ0TT_/s640/IMG_4365.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Ee_Rh0ZdvsPC4Ji9gviKui8_hXXqVM1GK3-gF7DZNIyHwOgU4e7Yoaqog7lsgZZNuqiMrJeEGLXjlHlJuNi-8-vYlwDO0Xnt1vE3z-LnVaWDZVyWJk_U2lPv-OZbBQooQsNLGjuZA7SUHiFpcaqEGFpzI9HXxtZtx0VMKZnhIEOeCZLbr18wTrnZ0TT_/w400-h300/IMG_4365.jpg" width="400" /></a><br /><br /></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCaX41ihGuPCB4gIJzixD_aSWhLiKF50KkHMYFslsHkikDI2LUMZ-MEs0_ef7vH2wLOGLpcm_XmqmQqIACWfE3Ry1_imymfaIjpic49B0iOi2mwlE8e_1TqjEMlI-R1-8092gW0aacybL-oMaLxZnpYZFpZmdtuDc9QFJBbYKtWKXychZlofdSzxnb_3k8/s640/IMG_4361.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCaX41ihGuPCB4gIJzixD_aSWhLiKF50KkHMYFslsHkikDI2LUMZ-MEs0_ef7vH2wLOGLpcm_XmqmQqIACWfE3Ry1_imymfaIjpic49B0iOi2mwlE8e_1TqjEMlI-R1-8092gW0aacybL-oMaLxZnpYZFpZmdtuDc9QFJBbYKtWKXychZlofdSzxnb_3k8/w300-h400/IMG_4361.jpg" width="300" /></a></div><p style="text-align: left;"><br style="text-align: center;" /></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihN4jw6nWXbCrWLbA9IcC0pocAEkr6b7KszGbxzGZlyLoWWW9vT_OBirbSxJ4tovyocP6eh3pNzDFcDH9R_cSypPsY7BxPO6zXUprrfvzXfCAalVe8H9JIF-hhqlVOv-REBlunv9mWL7_h9MFUyyBu8re6C4E21Mh46MPGNzv2NX5FnftRriZSvDICOOIK/s640/IMG_4355.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihN4jw6nWXbCrWLbA9IcC0pocAEkr6b7KszGbxzGZlyLoWWW9vT_OBirbSxJ4tovyocP6eh3pNzDFcDH9R_cSypPsY7BxPO6zXUprrfvzXfCAalVe8H9JIF-hhqlVOv-REBlunv9mWL7_h9MFUyyBu8re6C4E21Mh46MPGNzv2NX5FnftRriZSvDICOOIK/w400-h300/IMG_4355.jpg" width="400" /></a></div><p style="text-align: left;"></p><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtB1lQAXb9VqaD-ULGTRqU1D-jNWG3OHUIoo1xwl28bjCiJl6cdyHGhrrGsNtATvt_VpFm4dgSgl-cZV90ZMf3yWRFmRyUe4jt0v2JSktDRrUgeIU1migBD9P-h_150ny4mfXv16r38k6iUYQG3pMtLfU_H_D8MJnpq4f3zJiOSVUDpecPQEUpWRmWBnFL/s640/IMG_4350.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtB1lQAXb9VqaD-ULGTRqU1D-jNWG3OHUIoo1xwl28bjCiJl6cdyHGhrrGsNtATvt_VpFm4dgSgl-cZV90ZMf3yWRFmRyUe4jt0v2JSktDRrUgeIU1migBD9P-h_150ny4mfXv16r38k6iUYQG3pMtLfU_H_D8MJnpq4f3zJiOSVUDpecPQEUpWRmWBnFL/w400-h300/IMG_4350.jpg" width="400" /></a> </div><p></p></div><p></p><div class="separator" style="clear: both; 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text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/R1m2vY7sKZg" width="320" youtube-src-id="R1m2vY7sKZg"></iframe></div><br /><p></p><p><b><br /></b></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-17226031075479933332024-02-20T01:08:00.006-05:002024-02-20T01:08:42.228-05:00'24 Xterra South Africa - Day 8 and 9<p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIRTPjCcG00pX7Viu6Ogi61iPOh5aiNjeKSC_3mbbTTrDJlGZwo8G18_TAS6Zxnrw3FzBObA4SCh6RW4S7EjKkbPHUFNGX52GdR20E-_jSWg5UJYS3-OZojYg-3Cn6CT68IwOyHBt06yjDI5MvYq_h9K8FC1LbFmZdTghNk_npBgAKjJg8f5QHe3tUgT6/s4032/20240218_123954934_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIRTPjCcG00pX7Viu6Ogi61iPOh5aiNjeKSC_3mbbTTrDJlGZwo8G18_TAS6Zxnrw3FzBObA4SCh6RW4S7EjKkbPHUFNGX52GdR20E-_jSWg5UJYS3-OZojYg-3Cn6CT68IwOyHBt06yjDI5MvYq_h9K8FC1LbFmZdTghNk_npBgAKjJg8f5QHe3tUgT6/w400-h300/20240218_123954934_iOS.heic" width="400" /></a></p><p style="text-align: left;">Sunday was our last full day in Gordon's Bay. We didn't make any plans for Sunday as we wanted to see how we felt after the race on Saturday. I felt pretty good although my right foot was sore from all the uneven footing from the race. Karel didn't sleep well so he was really tired in the morning. The night was incredibly windy. We sleep with our door open and it sounded like waves were crashing as we were sleeping. The wind was super gusty in Gordon's Bay in the morning as well. <br /><br />I really wanted to swim since it was my last opportunity for a swim for a week. The closest option was the <a href="https://showme.co.za/helderberg/tourism/tourist-attractions/strand-indoor-swimming-pool/" target="_blank">Strand Indoor Swimming pool</a> but the happiest option was the <a href="https://cecoevents.co.za/swimming-pool/" target="_blank">Coetzenburg outdoor pool</a>. We decided to make the 35-minute drive to the outdoor pool for one last long course swim in the sun. It wasn't windy and the sky was completely blue. It was a wonderful 3200 meter swim. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLxRj8A6rCT4xvwv5ThLYPz8jHo1CsIY-iLpHBNSBI14XQNP34uBjz8tNflRyJXWP7wJKC-6zT8jg17RR40gZcpibA6iE10Go-Ar11CBcfy_wA7TRIhu85vpe9RTEYDthPz8OQ8d3EwqnzEqZMQMskUi0U6WJWF77kGEdntYJCkE136IdfuwlIo1eXy5k2/s4032/20240218_101411978_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLxRj8A6rCT4xvwv5ThLYPz8jHo1CsIY-iLpHBNSBI14XQNP34uBjz8tNflRyJXWP7wJKC-6zT8jg17RR40gZcpibA6iE10Go-Ar11CBcfy_wA7TRIhu85vpe9RTEYDthPz8OQ8d3EwqnzEqZMQMskUi0U6WJWF77kGEdntYJCkE136IdfuwlIo1eXy5k2/w400-h300/20240218_101411978_iOS.heic" width="400" /></a><br /><br /><div>After the swim we were getting hungry as it was nearing 1pm. We drove a few miles down the road to the beautiful main area of Stellenbosch that was filled with white buildings containing cute restaurants and shops.<br /><br /><div style="text-align: left;">As we were driving, I came across a Lebanese restaurant online that looked delicious so we walked to <a href="https://www.manoushestellenbosch.com/" target="_blank">Man'oushe</a> after we parked. They even had a vegetarian menu with so many delicious options. This is an authentic Lebanese restaurant based in the heart of Stellenboschโs pedestrian area.</div><br /></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDQvSZEfKheBIA5wClL88U29yt3ZkjTjchQbxA-b38rbeKZLVMu52Gezqn2SpGC_USfRhyMIV5kpcWjytc7Y7SrN-6JZ44q9bpgGMaejzEfw8XRA_RmNyqiJqKK56N-1CCGnf9mopiwZz8L9XPLJlhGdpZ-d2QI-hu_QeIzeGRzh1dARiiDTMCmkdu63BZ/s4032/20240218_104643420_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDQvSZEfKheBIA5wClL88U29yt3ZkjTjchQbxA-b38rbeKZLVMu52Gezqn2SpGC_USfRhyMIV5kpcWjytc7Y7SrN-6JZ44q9bpgGMaejzEfw8XRA_RmNyqiJqKK56N-1CCGnf9mopiwZz8L9XPLJlhGdpZ-d2QI-hu_QeIzeGRzh1dARiiDTMCmkdu63BZ/w300-h400/20240218_104643420_iOS.heic" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXZiZxeyqFbnYTxRQAp5f_COm8b2NVB6phbkt5USg854kpGJDiS2S9fu5-2jfv2RhiJ6C4ZfOZAdyvY7GktAjq5rP4F70mnYKRz11qs7zzprda-CBcHuFsgmkSzmQ6oxtwSmWIrQ8kjZgZxoNCdBiH4KlJ6cGF8e-XetS0sYqjy4QOi0P_kn64r-9bH41U/s4032/20240218_105017269_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXZiZxeyqFbnYTxRQAp5f_COm8b2NVB6phbkt5USg854kpGJDiS2S9fu5-2jfv2RhiJ6C4ZfOZAdyvY7GktAjq5rP4F70mnYKRz11qs7zzprda-CBcHuFsgmkSzmQ6oxtwSmWIrQ8kjZgZxoNCdBiH4KlJ6cGF8e-XetS0sYqjy4QOi0P_kn64r-9bH41U/w300-h400/20240218_105017269_iOS.heic" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOFIgxi8Hm_7XqEhxcPxz1OPaW1aVfy_T9L-QHFAt_UJtxZdrNE_xeb1BXiuKgJ_eZYLwG6S1-7QCvRV1g-5hH8ndOMoKIchoqbM6vl2q6tqTt0LinOU4Q7F7WRrebTmuRCrCk7UJhyG9tZ3z9ap1sXgkdV4103BipCMBrXAZy81iSqWtr0g8zW0OKGpK/s4032/20240218_110420866_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOFIgxi8Hm_7XqEhxcPxz1OPaW1aVfy_T9L-QHFAt_UJtxZdrNE_xeb1BXiuKgJ_eZYLwG6S1-7QCvRV1g-5hH8ndOMoKIchoqbM6vl2q6tqTt0LinOU4Q7F7WRrebTmuRCrCk7UJhyG9tZ3z9ap1sXgkdV4103BipCMBrXAZy81iSqWtr0g8zW0OKGpK/w400-h300/20240218_110420866_iOS.heic" width="400" /></a><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHMwOekczHuKz9P_b4qLT3wwy7hryaWpw7gbi1J2SgXnuh-djvxwLaUzI6dboz432CCfX5eVbSb8sUpGfuN9MfUQL6HQ66JcqZUxy9XLCq-s0MafyD4CynB2TNT4dnGye6nHZeWIkzMwH7dVHzFUe0XDdqVTxKL3iARiDkPP_8eQItgIIx6tqMhrMsrniK/s4032/20240218_110655507_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHMwOekczHuKz9P_b4qLT3wwy7hryaWpw7gbi1J2SgXnuh-djvxwLaUzI6dboz432CCfX5eVbSb8sUpGfuN9MfUQL6HQ66JcqZUxy9XLCq-s0MafyD4CynB2TNT4dnGye6nHZeWIkzMwH7dVHzFUe0XDdqVTxKL3iARiDkPP_8eQItgIIx6tqMhrMsrniK/w400-h300/20240218_110655507_iOS.heic" width="400" /></a><br /><br /><div><div style="text-align: left;">We got the Summer in Beirut salad which was incredible. Greens, avocado, kiwi, mint and pine nuts. We also got the Mezze Platter, which had sauteed string beans, hummus, baba ganoush, homemade cream cheese, falafal, and Lebanese bread. It was all so good with so much flavor. The exchange rate from US to Rand makes traveling to South Africa very affordable (19 Rand = 1 USD) unlike other places in the world (ex. 1 Euro = 1 USD). </div><div style="text-align: left;"><br /></div><div style="text-align: left;">After our meal, we drove toward Gordon's Bay and stopped at the <a href="https://www.cheetah.co.za/" target="_blank">Cheetah Outreach</a> near Strand. We booked a tour to meet the Cheetahs and learned all about them. They had very strict rules for approaching the Cheetah. We got to pet this beautiful 7-year old Cheetah who is living the good life (along with a handful of others) with an open field, shade for napping, silver plated dining and lots of love and attention. The primary goal at Cheetah Outreach is to promote the survival of the free ranging, South African, cheetah.<br /><br /></div><div style="text-align: left;">We learned a lot about cheetahs, like how they only live for 8-12 years in the wild and that they have over 2500 spots! Cheetahs are not part cat as they have non-retractable claws (like dogs). And their physiology allows them to reach speeds of over 60mph in less than three seconds!</div></div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgou6yXjtBVsC4kdGg6Q1ZXSFN2Ke-ClGl0XEha-u_aD4BJv_x9Q7tXOD7VpCwO3I3nKcKMp_N69FR2YJkFerm7R3YAPh-C29KY53kzJVpfUa6Yl-vgJDhU2IGLxA2A3MQAQgmec9Tez6GNPykrzrg-FXb58MB9mi3aCdeC-PcixTjYOqEDkA38Y8s1kBKC/s4032/20240218_123925281_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgou6yXjtBVsC4kdGg6Q1ZXSFN2Ke-ClGl0XEha-u_aD4BJv_x9Q7tXOD7VpCwO3I3nKcKMp_N69FR2YJkFerm7R3YAPh-C29KY53kzJVpfUa6Yl-vgJDhU2IGLxA2A3MQAQgmec9Tez6GNPykrzrg-FXb58MB9mi3aCdeC-PcixTjYOqEDkA38Y8s1kBKC/w400-h300/20240218_123925281_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIRTPjCcG00pX7Viu6Ogi61iPOh5aiNjeKSC_3mbbTTrDJlGZwo8G18_TAS6Zxnrw3FzBObA4SCh6RW4S7EjKkbPHUFNGX52GdR20E-_jSWg5UJYS3-OZojYg-3Cn6CT68IwOyHBt06yjDI5MvYq_h9K8FC1LbFmZdTghNk_npBgAKjJg8f5QHe3tUgT6/s4032/20240218_123954934_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidIRTPjCcG00pX7Viu6Ogi61iPOh5aiNjeKSC_3mbbTTrDJlGZwo8G18_TAS6Zxnrw3FzBObA4SCh6RW4S7EjKkbPHUFNGX52GdR20E-_jSWg5UJYS3-OZojYg-3Cn6CT68IwOyHBt06yjDI5MvYq_h9K8FC1LbFmZdTghNk_npBgAKjJg8f5QHe3tUgT6/w400-h300/20240218_123954934_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG9bjqfAxa9uj116Wmxn3093seSevd2Bljb9YtN_J5X8_WbKwUd2J9ObJ0cepkur-Ja34IdgBPRZGyYFOgyjP-g5th-TFEKc-9vjZmz3l6mt_71EGVMDtpCCY_CQQ9Vqms-M6iwkbWwMigLB8-MHTf5U0IVS2JCBkt9LZ7V33tK0MlSSvX1rTPu0NlHVqL/s4032/20240218_124018703_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG9bjqfAxa9uj116Wmxn3093seSevd2Bljb9YtN_J5X8_WbKwUd2J9ObJ0cepkur-Ja34IdgBPRZGyYFOgyjP-g5th-TFEKc-9vjZmz3l6mt_71EGVMDtpCCY_CQQ9Vqms-M6iwkbWwMigLB8-MHTf5U0IVS2JCBkt9LZ7V33tK0MlSSvX1rTPu0NlHVqL/w400-h300/20240218_124018703_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgghLh4MDy4dY7PJyXfMiI9t3LE5-d4F66LBcm9T88FfvLzBQaEBpU1foya45MHdXQyGNOpaskufSeUOUVJNS-9NaGfgjFunQ3t7s4azhgkv3biKOGQErMDXZxZLBdLlW7rztqKo4PXttVPpMfyHs9yv6XnJCHDVB4lKxREzb0WKSFgmz1-QjxsJWjZLw8/s4032/20240218_124520737_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgghLh4MDy4dY7PJyXfMiI9t3LE5-d4F66LBcm9T88FfvLzBQaEBpU1foya45MHdXQyGNOpaskufSeUOUVJNS-9NaGfgjFunQ3t7s4azhgkv3biKOGQErMDXZxZLBdLlW7rztqKo4PXttVPpMfyHs9yv6XnJCHDVB4lKxREzb0WKSFgmz1-QjxsJWjZLw8/w400-h300/20240218_124520737_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">We returned to our Airbnb around 4pm and spent the next 2 hours packing our bikes and suitcases for the next part of our race-cation. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUuNuOTaScYKW-VrRpBBPSnbTO2RwMTGqgxf8LijvbSJFZWfSfh95AMa7j37YbCcGgeDp4elsiaU8QDJxuF6VvM-k8FY1qK573aghBR9SvNHm4aRgiPzPI1960Xjkajxn4oeJ3Jb64PnsrWCxqngBcx4PszUfUjVPdHGZi6ndXubGi7FxqN8SJlMLbfH9y/s4032/20240218_163016379_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUuNuOTaScYKW-VrRpBBPSnbTO2RwMTGqgxf8LijvbSJFZWfSfh95AMa7j37YbCcGgeDp4elsiaU8QDJxuF6VvM-k8FY1qK573aghBR9SvNHm4aRgiPzPI1960Xjkajxn4oeJ3Jb64PnsrWCxqngBcx4PszUfUjVPdHGZi6ndXubGi7FxqN8SJlMLbfH9y/w400-h300/20240218_163016379_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">At 6:30pm we walked upstairs to enjoy an incredible dinner with our Airbnb hosts - which are now like family to us. If you are looking for an affordable and perfect location Airbnb during a visit to Gordon's Bay (~35 miles from Cape Town) I highly recommend booking <a href="https://www.airbnb.co.za/rooms/39968657?source_impression_id=p3_1708408573_DsOBghyDDwJ%2BWUdm" target="_blank">this Airbnb.</a> There are three bedrooms (each with a private bathroom), a kitchen, sauna and hot tub (which we didn't use) and a 10-minute walk to the beach and to the grocery. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt9CoqnnXu3aWp1JF0mQMjLfoot5JsUP1WBHYG8JtRCvUJ6_fApQl37G8qmlvseDdqlfzh8n9_X515nfgs2Kn3dGIAyzb-cXzAO7oyDRNn1-R9eUPsfzVd6XCSCSWqJIR4Ij7-VJyZKwMaNndwJFnAdtsqqiIYRkyKNqOpO2VCDRlD4oS8F_gpFQXsxb1/s4032/20240218_174424658_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYt9CoqnnXu3aWp1JF0mQMjLfoot5JsUP1WBHYG8JtRCvUJ6_fApQl37G8qmlvseDdqlfzh8n9_X515nfgs2Kn3dGIAyzb-cXzAO7oyDRNn1-R9eUPsfzVd6XCSCSWqJIR4Ij7-VJyZKwMaNndwJFnAdtsqqiIYRkyKNqOpO2VCDRlD4oS8F_gpFQXsxb1/w400-h300/20240218_174424658_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSF1nFSl8KhZaA4a_ZanF1mF8IaRXi3aNJq6CnTeyfIEcpK89QzNt-UL2rT7cgytx44EWHW3lHlSrs93t4AF8HYHQ3RmdlgCfhay0oY73fMn9QnP1matAEOnrftm4UFSfThA0DpHQFbq_3dUshGvCmawYZvP_D-0Ve_1cBcSe-HZV8s1-1w9ooLoITtQid/s4032/20240218_174928884_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSF1nFSl8KhZaA4a_ZanF1mF8IaRXi3aNJq6CnTeyfIEcpK89QzNt-UL2rT7cgytx44EWHW3lHlSrs93t4AF8HYHQ3RmdlgCfhay0oY73fMn9QnP1matAEOnrftm4UFSfThA0DpHQFbq_3dUshGvCmawYZvP_D-0Ve_1cBcSe-HZV8s1-1w9ooLoITtQid/w400-h300/20240218_174928884_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3lrRjDP7lf22rj2YI0WqmbbKGNI_gCrMkOXdJLQPGxzUee3h_DTpdcAQqi8Rr_dqfVepTV4Srr610Br_terxVrjXrxJbBOyM_Km2tjnD_K8uZ0cLCUew49k_7EF-rUoryXx2QYCbPXWuuAdIoo2G29g2XzC9rT3tKqXqWIZvL-s2tM7sBqOCv1SDtgU2q/s4032/20240218_174932357_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3lrRjDP7lf22rj2YI0WqmbbKGNI_gCrMkOXdJLQPGxzUee3h_DTpdcAQqi8Rr_dqfVepTV4Srr610Br_terxVrjXrxJbBOyM_Km2tjnD_K8uZ0cLCUew49k_7EF-rUoryXx2QYCbPXWuuAdIoo2G29g2XzC9rT3tKqXqWIZvL-s2tM7sBqOCv1SDtgU2q/w400-h300/20240218_174932357_iOS.heic" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWVc8yhKLVQT0nONQeFqmzMNXpyQD9aF_YOdw17ox5WMi3UcKGGCAjp9CeZ5yk9xrypgChB3gCgyXoL2FakHibHAuxxxgtrropPaAXjnC6HwscTPwynYjelAKb25pkXVcB8GQ1DKMqDm2ga3r9WNOX5pHula6CtEFH7puUX_45lfc2fdgwacsMUn3qlwO7/s4032/20240218_184129225_iOS%20(1).heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWVc8yhKLVQT0nONQeFqmzMNXpyQD9aF_YOdw17ox5WMi3UcKGGCAjp9CeZ5yk9xrypgChB3gCgyXoL2FakHibHAuxxxgtrropPaAXjnC6HwscTPwynYjelAKb25pkXVcB8GQ1DKMqDm2ga3r9WNOX5pHula6CtEFH7puUX_45lfc2fdgwacsMUn3qlwO7/w400-h300/20240218_184129225_iOS%20(1).heic" width="400" /></a><br /><br /><div style="text-align: left;">Karel enjoyed the meat selection that was cooked on the grill (braai) by Thys and Hester prepared several vegetarian dishes. It was all so good. </div></div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHuI6yY2G4LRRxZOKG14gPhl86GrepLJgHPymn0zsN67n-CS11-DGcTkPMseJQlrA5Qm4s25wqbIc0fOlAxqpZR1Zi76V1OynfGfTOz4c3Bq0Z6ao36CiKfQvfn9yFOp8hQdiof8XL2lWDhxFaTlPWX_1GPmIAMvtwgWa2nrRQqelquTkJNuKenZvBiKX5/s4032/20240219_075651707_iOS%20(1).heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHuI6yY2G4LRRxZOKG14gPhl86GrepLJgHPymn0zsN67n-CS11-DGcTkPMseJQlrA5Qm4s25wqbIc0fOlAxqpZR1Zi76V1OynfGfTOz4c3Bq0Z6ao36CiKfQvfn9yFOp8hQdiof8XL2lWDhxFaTlPWX_1GPmIAMvtwgWa2nrRQqelquTkJNuKenZvBiKX5/w400-h300/20240219_075651707_iOS%20(1).heic" width="400" /></a><br /><br /><div style="text-align: left;">On Monday morning we each went for a 40-minute run around the area before leaving for Cape Town around 9am. During our drive to Cape Town we had a reminder of the rough living conditions for so many people in this area. <br /><br />After getting caught in a lot of traffic in downtown Cape Town, we dropped off our bike cases at the Giant bicycle store to be picked up by a company who would be driving them to our upcoming race. I booked this service in advance so that we didn't have to deal with traveling with our bikes to Port Elizabeth. <br /><br />We then dropped off one of our suitcases at our upcoming hotel (where we will be staying next Saturday until Tuesday). <br /><br />At noon we dropped off our "SUV" at the airport, checked in for our flight and spent the next 3.5 hours in the lounge (thanks to our priority pass) enjoying delicious food (so many vegetarian options!) and working on the computer. We got a lot of work done. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfffAdoPr21Ul_P4zlNF8E3z0DINLhdi05sWnTYABRIDcOIWuN4FXVFvchl2GQ7ldrcRNWsgy6hkDJqJEddJZAf-Nyo8A3hOonBHY2HuuCWd5VSOzqqZsEJ0keemGnmItzdNArxR_3yhYxppXIhI03JjUK4gCYQDFCdI0ogDCiLs7ZAbWD7PLsqOJt0JMh/s4032/20240219_100013286_iOS.heic" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfffAdoPr21Ul_P4zlNF8E3z0DINLhdi05sWnTYABRIDcOIWuN4FXVFvchl2GQ7ldrcRNWsgy6hkDJqJEddJZAf-Nyo8A3hOonBHY2HuuCWd5VSOzqqZsEJ0keemGnmItzdNArxR_3yhYxppXIhI03JjUK4gCYQDFCdI0ogDCiLs7ZAbWD7PLsqOJt0JMh/w400-h300/20240219_100013286_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">At 4pm we made our way to our gate with SAFair. Our flight left 30-minutes late but we only arrived 10-minute past our planned arrival. There was a lot of turbulance before landing in Port Elizabeth as it was very windy. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1GgYkVOJHhi-PgcIxFUjADOng5T0KV63rSvaJPM3GaIwgTt5V1gkC-yCUHao4hVC2U5EOzJix0Jlri_lJmQbPeHqDIkF2LhvHSBOwn_Ipr3o-pfYGPVzTibKVQAasLLwqN9NPl1aQPIrjYs-X9WhqwPG5whuBE93wTFvzEboUHhdglkb3bjjliE2bOcPP/s4032/20240219_163532637_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1GgYkVOJHhi-PgcIxFUjADOng5T0KV63rSvaJPM3GaIwgTt5V1gkC-yCUHao4hVC2U5EOzJix0Jlri_lJmQbPeHqDIkF2LhvHSBOwn_Ipr3o-pfYGPVzTibKVQAasLLwqN9NPl1aQPIrjYs-X9WhqwPG5whuBE93wTFvzEboUHhdglkb3bjjliE2bOcPP/w400-h300/20240219_163532637_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">We picked up our one suitcase and we were met by a driver that took us to our hotel in Port Elizabeth. I arranged for a pick up with our hotel as it is a lot easier (and safer) than finding a taxi or Uber. <br /><br />After checking into our hotel around 7pm we walked along the ocean to find some food. We wanted to eat at an Indian restaurant but learned that it moved locations so we settled for <a href="https://www.facebook.com/MikesHumewood/" target="_blank">Mikes Kitchen</a>. Karel got a prawn curry dish and I got a veggie burger. It was all just ok. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div>It was nearing 8:30pm when we walked back to <a href="https://www.south-african-hotels.com/hotels/courtyard-port-elizabeth/" target="_blank">our hotel</a>. We wanted to sleep with the balcony door open but it was a little noisy by the street so we used the AC (first time in over a week) and slept great. <br /><br />It is now Tuesday and we will be picked up at the airport at 2:30pm via a shuttle to take us to the start of our <a href="https://peplett.co.za/the-unique-journey/" target="_blank">4-stage Mountain Bike Race. </a><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-41691237157770252282024-02-19T08:50:00.003-05:002024-02-25T02:37:15.458-05:00'24 Xterra South Africa Race Recap <p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y=w300-h400" width="300" /></a><br /><br /></p><div style="text-align: left;">Friday was a chill morning for me. I spent a good amount of time foam rolling and loosening out and Karel went out for a 25 min, 3.2 mile shake out run. Around 12:30pm we loaded our rental car with our bike gear and drove to Elgin Valley Country Club (race venue) for one last recon ride. Karel planned a great route for us so that we could ride on a few key sections of the course, while taking jeep roads in between. I had struggled with my body position and gear selection in a few areas and this ride was the perfect confidence booster for me as I didn't have any stumbles and took some mental notes on which line I wanted to take for each of those sections. The main areas that concerned me where the very tight turns on sand - some where steep uphills and some where steep downhills. I needed to get my body position and momentum just right for going up and then body position and knowing when to brake (and release the front brake at the right time) for the downhills. Conrad Stoltz (Xterra legend) designed the course and did some work in the rock garden to make it a bit more flowy. There were some tough sections between and over rocks and tight turns but I found the rock garden to be a lot of fun. Karel waited for me after each key section so that he could do his own thing and I could focus on myself. I was a little worried that my legs would be tired as I had ~25 running miles (and 12 hours of training) in my legs over the past 5 days but my legs felt surprisingly good. My biggest improvements with mountain biking have come from being able to do things faster - like going over features, going downhills and taking turns. Some of these areas do require a lot of power and strength but the most important skill is body position. Faster turns was an area that I really wanted to work on after Xterra South Africa last January (2023) and although I know I still have a lot more room for improvement, I am really happy with my progress. <br /><br />Karel gained a lot of confidence and new skills after participating in the <a href="https://trimarni.blogspot.com/2023/08/23-breck-epic-stage-1-and-2.html" target="_blank">6-stage Breck Epic</a> in August 2023. That course was so technical with big loose rocks. Karel was able to ride much faster in the technical areas. Although on race day he got caught behind some slower athletes at times, which slowed him down - but that is all part of Xterra racing. </div><p></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgT4Glmmcj_4Eln-P7xTelfLtdRzRPrXtkuRziGouftRKMm5fN3gVj4q19eaPtlCe0VIq8EkfD830PqcEXe1kXvwsQ4i0WWwA_X8P-O8l36Vo6FcCU1CQjRuRLsdYeSPmc6ajacGAVM93LG1fQpMZLlK9V5EsgcEpHDKLc8CRDjWAeN0PBeT0ITI29qNZUf" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgT4Glmmcj_4Eln-P7xTelfLtdRzRPrXtkuRziGouftRKMm5fN3gVj4q19eaPtlCe0VIq8EkfD830PqcEXe1kXvwsQ4i0WWwA_X8P-O8l36Vo6FcCU1CQjRuRLsdYeSPmc6ajacGAVM93LG1fQpMZLlK9V5EsgcEpHDKLc8CRDjWAeN0PBeT0ITI29qNZUf=w400-h300" width="400" /></a><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiNAF0VRi_thn53fDFQxGvaPnqDttshwG63zHCluDpf9j5dN2Anc2WHTONJ216LkNNhRhla9B_7Fa9ICBoZr1_qTf_523qzDI2Tu8C3uypEdSV45_8uR29XwW460iIEevqdB5xhsxa1Iv48Z8QxzsQGc3fpZ7TXdgmPeVFV6kkCS_OfOTuAnHwC61vEGj7l" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiNAF0VRi_thn53fDFQxGvaPnqDttshwG63zHCluDpf9j5dN2Anc2WHTONJ216LkNNhRhla9B_7Fa9ICBoZr1_qTf_523qzDI2Tu8C3uypEdSV45_8uR29XwW460iIEevqdB5xhsxa1Iv48Z8QxzsQGc3fpZ7TXdgmPeVFV6kkCS_OfOTuAnHwC61vEGj7l=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjktjxghziOjw5Rc7Jw5vD3WUVKs9G4bRwhjAIN6RjAOOLPQpPWtFTgYpAq4rB9bYeSo0GQTtlhoUQDqBBJYoZSk3UMJe1hiNHe6QV3JtX5-Fmvdci9euNClOESMfLDoijbOi26RYs9nhJ5SjKKk14VX-4EYZQaZZBb1iT5tYRW2ecfyQ9KNDCVzI1aiVD6" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjktjxghziOjw5Rc7Jw5vD3WUVKs9G4bRwhjAIN6RjAOOLPQpPWtFTgYpAq4rB9bYeSo0GQTtlhoUQDqBBJYoZSk3UMJe1hiNHe6QV3JtX5-Fmvdci9euNClOESMfLDoijbOi26RYs9nhJ5SjKKk14VX-4EYZQaZZBb1iT5tYRW2ecfyQ9KNDCVzI1aiVD6=w300-h400" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh7fmtL25Bp4YtQPPlDo1UA9FzN2rKOac8OM5C7eKAYmkwdJfil3WUC-zAtHJajrQogI26fW1scxW55oRWBlWNpppTjDVs3MhpuGaAhJmxu06b8AHlpOppQTquAworDwXoLmW1KPnamrwpv9Ju3fhKLUyVBqihzv0PMnZjNzeiq3Md_UyKejt0K5w0QHz2h" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEh7fmtL25Bp4YtQPPlDo1UA9FzN2rKOac8OM5C7eKAYmkwdJfil3WUC-zAtHJajrQogI26fW1scxW55oRWBlWNpppTjDVs3MhpuGaAhJmxu06b8AHlpOppQTquAworDwXoLmW1KPnamrwpv9Ju3fhKLUyVBqihzv0PMnZjNzeiq3Md_UyKejt0K5w0QHz2h=w400-h300" width="400" /></a><br /><br /><div style="text-align: left;">After our 10 mile, 70 minute ride, we went down to the water to check it out and then picked up our race packet. In our packet we received a bike plate with our number, a bib number for the run, a chip for our ankle and a shirt. We also got an Xterra South Africa Silicone swim cap from 2XU.<br /><br /></div></div><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjSS54jx5vocrBcK7dY0TY8BjhkKC6Uxda1Hj2tmgjjfaojVH5qLVywNro8q5sQnJV55TBJv9GIxXwCAa9NDa3o98185CMtboOnHqC1URAnZFf3gDFlY_Po8ZjeXIpq55p7WVo_B5zmvH8EinuU44ZGRv-Ztr6OLpx10lK2_x_wa6Kmm0gucLqHRA2fzJXW=w300-h400" width="300" /></a><br /><br /><div style="text-align: left;">After a stop at the corner market/restaurant, we made another stop at our nearby grocery (<a href="https://www.woolworths.co.za/cat/Food/Fruit-Vegetables-Salads/Fresh-Fruit/_/N-14dx7ht?No=0&gad_source=1&gclid=CjwKCAiAlcyuBhBnEiwAOGZ2S-JhsVcDSDd-qryMPmSYxmq8Ul1gcM8LgEHMOlibj9Wu5XI9mkc19xoCnYkQAvD_BwE" target="_blank">WoolWorths</a>) to get some food for the next 24 hours. We made pasta when we returned home around 3:30pm. It was delicious. I got all my gear together for the event and then around 8:30pm we laid down for bed. We didn't bring our wetsuits as last year in January it was non wetsuit legal so we took a chance that it wouldn't be wetsuit legal this year in February. According to Xterra rules (similar to ITU) when it's non wetsuit legal you can not wear anything over your kit. Whatever you wear in the water you have to wear for the entire race. Our tri kits are not designed for this style of racing so they do provide a little drag in the water. </div></div><div class="separator" style="clear: both; text-align: center;"><br /><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgjmG3oyY_f-vKDE2iGlPyrVM9P3pZkDEOZeTH2VHu3Ikfgd4SZDMH6tTH1KiFY5LNKP62GGrwGvAFAmOemNKFWCOuXUFEoqNXsbFGAWNdDFtM-NftZINWU3XXANs0FzVV553hzoDGL9kOFPw1mLgHVpPqNCPmXhUGhSq9xghwzycOn3dUPHAG2fhonlg7E" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgjmG3oyY_f-vKDE2iGlPyrVM9P3pZkDEOZeTH2VHu3Ikfgd4SZDMH6tTH1KiFY5LNKP62GGrwGvAFAmOemNKFWCOuXUFEoqNXsbFGAWNdDFtM-NftZINWU3XXANs0FzVV553hzoDGL9kOFPw1mLgHVpPqNCPmXhUGhSq9xghwzycOn3dUPHAG2fhonlg7E=w400-h300" width="400" /></a></div><p></p><p style="text-align: left;">The alarm went off at 5am. I hardly slept at night. I could feel my heart pumping as I was trying to fall asleep the night prior. I was in and out of sleep all night. Thankfully I have been sleeping great since we arrived so after I laid in bed until 5:30am, I felt fine getting up (not sleepy or tired). I was just frustrated that I couldn't sleep. Karel was not nervous at all. I did feel nervous for the unknowns of the event and I still worry about getting in the way of more skillful riders. Thankfully in my 5 previous off road triathlon events, everyone has been really nice and anytime someone is behind me, I always let them go when there is a good place to pass. I was just more worried about making a mistake and causing someone else to not be able to continue riding past me. Thankfully, I had a mistake-free race and conquered everything to the best of my ability on the day. </p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgBwrAq5OfgPwlgj4IuYoGF1pdj7Dx8-RvpsAaLq5PbQgp2rNWJdnWZ5o5kfHSgKkZyPU_5UjoTYful4VfhGJjd4EaScsR9z0JV65gUf3-3GwCXc2txHxZONfjIpSfcgDfDOcf3bL9JF4Vp78SRM3MpkBCE_Cs91guiS8wIczZhliCnXwgrlJcUhm4q5gx0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgBwrAq5OfgPwlgj4IuYoGF1pdj7Dx8-RvpsAaLq5PbQgp2rNWJdnWZ5o5kfHSgKkZyPU_5UjoTYful4VfhGJjd4EaScsR9z0JV65gUf3-3GwCXc2txHxZONfjIpSfcgDfDOcf3bL9JF4Vp78SRM3MpkBCE_Cs91guiS8wIczZhliCnXwgrlJcUhm4q5gx0=w300-h400" width="300" /></a><br /><br /><div style="text-align: left;">We arrived to the venue around 7am after leaving our house at 6:30am. The transition area was rather large so we had plenty of room to lay out our bikes and gear. There were around 200-300 athletes in the full distance and the racks were not crowded. As we were laying out our gear we heard the announcement that it was not wetsuit legal. We could hear the moans throughout the transition area but we were happy with this news. </div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><br /></a><div class="separator" style="clear: both; margin-left: 1em; margin-right: 1em; text-align: center;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjp142yuOFDXdprFRyte-v8fFxjpSRH8SfRAf9bJxRtG4DzLzJqY9H6BqGwgQJiifgaGtw2U4lEcN1FN2sPcX-thUa_tEtvBP8YahrVINNGygMvHoHlGluNturu9nhIdjayMH0YOyk_QSyGkVU3cQz_-4AX_5gHSX3aUq2RQqBA_WnBxqWPNe7pmY4RAzQJ=w300-h400" width="300" /></a><br /><br /><div style="text-align: left;">Karel was in the rack in front of me and we both had our bikes facing the direction of the Bike Out sign. I put all my run gear in my hat for a quick transition so that all I needed to do was put on my trail shoes. I kept room on my towel to quickly wipe my feet after running on the sand and grass before putting on my Silca socks. I had my sunglasses on my helmet so that I could put those on as I was riding. <br /><br />Here are some professional pictures from the race.<br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiFwrvyKbH00otgKRjvY0PG6GeJlv3TMF7TPVnP63EPHRPCwT71Va8yPbjunpTnrIVO0OeG3ej_5v-R8rCrEIsa0dGvwuPDdkm5HQN4VvukmmN0soe7yvv4DhoevDQ41-7SUVQ2eUdhjCnvVCSMyMal-5V8dIsOOEwANrVZr0nxe6_w6AX93VpkygWiQJo4" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="863" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEiFwrvyKbH00otgKRjvY0PG6GeJlv3TMF7TPVnP63EPHRPCwT71Va8yPbjunpTnrIVO0OeG3ej_5v-R8rCrEIsa0dGvwuPDdkm5HQN4VvukmmN0soe7yvv4DhoevDQ41-7SUVQ2eUdhjCnvVCSMyMal-5V8dIsOOEwANrVZr0nxe6_w6AX93VpkygWiQJo4=w400-h266" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhDYfmWVjV0ix85wGhjncIFA_j4eY5eO8NNAD2HfDrDXrVAKb1LK0sHA6_egj53b_eCs06Vr5NKfhp81zWpysIiKtV0Oi-3v1OaHgO8pPYEEMlBXOkTfB-rmZdy4E0HdAzDPABXfcOb2C-U6E4I0v791ZP5tA7nw1Agm7JmFR3722HMrZjkFOweIZQROK2p" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="863" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEhDYfmWVjV0ix85wGhjncIFA_j4eY5eO8NNAD2HfDrDXrVAKb1LK0sHA6_egj53b_eCs06Vr5NKfhp81zWpysIiKtV0Oi-3v1OaHgO8pPYEEMlBXOkTfB-rmZdy4E0HdAzDPABXfcOb2C-U6E4I0v791ZP5tA7nw1Agm7JmFR3722HMrZjkFOweIZQROK2p=w400-h266" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiJh7Hb2C5lfKRyurmuVdJwiTBstMb7HQvahIxL-j7iOw5PUraqM5T2-qhofsVS9XMqJoYU8DDLM65qJNUprXnxWaErcXUZOlTSOJ0Ix60zAVa5N7xoL1qxNvxI2EbUE1C2OhnEJg5kshCkKoexB-mcx3xwQi-SCVhGpSXDu3cq0DMQu1i4hcjttdXkd2_R" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="863" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEiJh7Hb2C5lfKRyurmuVdJwiTBstMb7HQvahIxL-j7iOw5PUraqM5T2-qhofsVS9XMqJoYU8DDLM65qJNUprXnxWaErcXUZOlTSOJ0Ix60zAVa5N7xoL1qxNvxI2EbUE1C2OhnEJg5kshCkKoexB-mcx3xwQi-SCVhGpSXDu3cq0DMQu1i4hcjttdXkd2_R=w400-h266" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjU13U1GxqAOdqXeBAO4VYmWBVSD23-sn_ds_uS5Sa1rF3RC88WQGKel-9ytcdwKz88A7nmkjpaKrNEBwo4NS2mcEAVXx4-1HhQiwDCXrcYXtMlyKzk7v7adIAc6-KqaiHBTSg-ZjrZ37SOu4f6BaG3YIslj_XnBqfQE1dhMfLSXSchpDJPRuxku52yugZB" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="863" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEjU13U1GxqAOdqXeBAO4VYmWBVSD23-sn_ds_uS5Sa1rF3RC88WQGKel-9ytcdwKz88A7nmkjpaKrNEBwo4NS2mcEAVXx4-1HhQiwDCXrcYXtMlyKzk7v7adIAc6-KqaiHBTSg-ZjrZ37SOu4f6BaG3YIslj_XnBqfQE1dhMfLSXSchpDJPRuxku52yugZB=w400-h266" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div><div style="text-align: left;">As for the race, we gave a full recap in a video discussion a few hours after the race when the feelings, emotions and memories were fresh. You can hear more about all the details from the race - and the difficulty of the run course (with 2 deep water crossings!) - in our <a href="https://www.youtube.com/watch?v=iK6YcUXQwJU" target="_blank">YouTube Video. </a></div></span></div><div class="separator" style="clear: both; margin-left: 1em; margin-right: 1em; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><br /></a></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1064" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhGmfaCbg5cH_gd-DPX_A-pplG33kxmvb7Xs0QN_810YdpES8ptAUsIAO6iRLgaNUqZ9JndglMn-2Bpaur5LnpeuX2Yn35nrjr91ArkV-GKxDVZEud3dlDer91jhwJBLVO6Tbus6lRyLcFPlzcJDAT4UzhNGukscjrrsasIaU2TE9cIPq7V3PqtUkoQRuS5=w208-h400" width="208" /><img alt="" data-original-height="2048" data-original-width="1022" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEizrll0j_BHhRHL9aglI22lul2ZU_8jTWH8wC_9zJU3huSupXsz5W30TCjsAZielZ3v3BZ7idRjxUu2Gmtf7T_3J4IlxlXZb44u5sAPv6YlR8S7G5ZPFdKikgYtSJxa8wF_SrU0h8CLXJBlsh5uo5Lp_loW-wOetpcFq3Ue0r-q62nQqxVsEyz43dMqBUHn=w200-h400" width="200" /></a><br /><br /><div style="text-align: left;">Karel won his age group. He was a little dissapointed in his run as he got passed by a few athletes and couldn't find any spring in his legs (which is hard when you are running on loose rocks and sand, with soaking wet shoes). I was 2nd in my age group but because 1st place is an Elite, I also won my age group. I was 5th overall. The first 3 ladies are Elite/professionals and I'm not sure about #4 so I think I was 2nd female amateur. I was really happy with my race as I was able to ride with some other ladies and keep up with them and I even ran away from the overall 6th place lady (which running away from someone is something that rarely happens for me). </div></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><br /></a></div><div class="separator" style="clear: both; text-align: center;"><span style="margin-left: 1em; margin-right: 1em;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjxSOK5I8YJ8ikYqAXHvU92DMLVqTtjgY72vdmca2OwyKuPDAjSNA9yWeM-3WpvkTHU-brwe2v3k8KwRJh4_hIkNNm75uuXcZlfYa8sw-kgRXzBp6MOJy18QZr85giuCrsTr4Sc9XWJQFkGuUoLFV0Zh_YA3JCkaRHCFOV7GcllT8QArmnjBCoC3qHQ-e4Y" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhadlxjamzn-q2bNHaxg849TAdU5fidc25q14NDkKglXYX8nAdAvw-0cTcLSmH9Gz-2hCiZ5GCMljHKN_0oGa9UjHTyqB0QWfXB4LgkkFsCR34JHGtfCO606oG_pQjuq7n9BmkPelDIrmaGdD3SsKAZwONnsWoEu7yxofLwRkmmaE4eydXrz-LH6AG_bQLA=w300-h400" width="300" /></a><br /><br /><div style="text-align: left;">There were several food trucks at the venue so Karel got a burger with a tower of salty potato slices on top. He also got a flat white from the coffee truck. We went back out on our bikes around 1pm for a spin before the awards at 2pm. </div></span></div><br />Here is our race recap if you'd like to listen. <br /><br /></div></div></div></div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/iK6YcUXQwJU" width="320" youtube-src-id="iK6YcUXQwJU"></iframe><br /><br /><br /></div><br /><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-24476287779721736252024-02-16T02:03:00.133-05:002024-02-16T03:13:50.011-05:00'24 South Africa - Day 4 and 5<p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3Qs0uQCEMwAmovbju3hIFtaGWXclzeDYK0s_TfbzzZ9qheMNF2TNy_WzvtKkpIPvZnx2K8gU20no90gxeHG879IgpZ_zsJLx2hA5t_5JOBnS2Sqscmsg2OyJZhkNPZhxbzVBLAXzI37hKKhebt9yviArFQhVwoWlG0OoIvVD-bLEz6z4xy-QZXHP4B_y1/s3088/20240214_095601519_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3Qs0uQCEMwAmovbju3hIFtaGWXclzeDYK0s_TfbzzZ9qheMNF2TNy_WzvtKkpIPvZnx2K8gU20no90gxeHG879IgpZ_zsJLx2hA5t_5JOBnS2Sqscmsg2OyJZhkNPZhxbzVBLAXzI37hKKhebt9yviArFQhVwoWlG0OoIvVD-bLEz6z4xy-QZXHP4B_y1/w300-h400/20240214_095601519_iOS.heic" width="300" /></a></p>On Wednesday, we woke up to cooler temps and a cloudy sky. Despite not having AC in our Airbnb, we are sleeping amazingly well - 9-10 hours a night! I absolutely love sleeping and I am feeling so much more refreshed. My recovery from workouts is a lot better too. It's great to not be woken by cats throughout the night. <br /><br />After eating and working on the computer, we drove 30 minutes and returned to the race course in Elgin Valley for redemption after a low energy ride and run on Monday. Itโs amazing how poorly the body performs when itโs sleep deprived, low in energy and off a normal routine.<br /><br />Iโm happy to report that we both felt 100% better. And the cooler temps in the 70s and cloud cover helped a lot! We each rode the course on our own. Karel did the rock garden twice and waited for me after the big loop before we went to the smaller loop. I made the technical sections fine but I had a few rough patches llike getting stuck in sand, blocked by cow puppies and attacked by bushes, I rode almost 30 min faster than Monday. On Monday I averaged 7.7 mph and my legs were throbbing and my heart was beating crazy fast. But on Wednesday, I averaged 8.8 mph. I felt so much better. <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCbWttEGRGi0hVkqi3yDyBi2BWvrun8_ScfTtfjXmIFrAsED-b2ofe3vpHijpQK-JYS82fuhuCcLJzseirgnZqLb3RZw5QvxwuUT7Rln5uIhU-RigBChL_kO_QKaSynnczdVe1JewEEUVIZR5x6zQR9XWzdul74PG6RW1X3c7il59kZJL5EHtqn3CbWIcv/s565/Screenshot%202024-02-16%20091708.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="565" data-original-width="442" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCbWttEGRGi0hVkqi3yDyBi2BWvrun8_ScfTtfjXmIFrAsED-b2ofe3vpHijpQK-JYS82fuhuCcLJzseirgnZqLb3RZw5QvxwuUT7Rln5uIhU-RigBChL_kO_QKaSynnczdVe1JewEEUVIZR5x6zQR9XWzdul74PG6RW1X3c7il59kZJL5EHtqn3CbWIcv/w313-h400/Screenshot%202024-02-16%20091708.png" width="313" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg93Zw6pLZm_kAQtPHZW0ZAbsL-8T9f_SSIPEJytV6thP95kFJAM9pnrjSEjjRmz_zC5ETs-Z6YsUXGHs2iPhDrkYaNBJgD1bcQcUv9bHOEHji5vYca4iz16u6Duymehv6C1C5zXD5XsWsJc0kPVH6QSaCXgavE9h6Hp8nYEfbDnNcKlllfUWUCFvDMvULN/s486/cows.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="486" data-original-width="448" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg93Zw6pLZm_kAQtPHZW0ZAbsL-8T9f_SSIPEJytV6thP95kFJAM9pnrjSEjjRmz_zC5ETs-Z6YsUXGHs2iPhDrkYaNBJgD1bcQcUv9bHOEHji5vYca4iz16u6Duymehv6C1C5zXD5XsWsJc0kPVH6QSaCXgavE9h6Hp8nYEfbDnNcKlllfUWUCFvDMvULN/w369-h400/cows.png" width="369" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFXFdU1ACLSIHR_EY3vaL0hhAKYDJXWSQ2NsXCuH0qC35Z0hX6Rd6bx3NvfI_Fd9ezOkchbG4AnIlv1t40_m4pYXeHvgF3OYjM7C3sIHJqJIbEQxRPWutcK2Ja0dTxgBbrEJMTNgVmSf_qByNHI96-tejueuTK9hyphenhyphenVA4eb95YncGKVP33mehT-3tdInmcV/s4032/20240214_102534841_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFXFdU1ACLSIHR_EY3vaL0hhAKYDJXWSQ2NsXCuH0qC35Z0hX6Rd6bx3NvfI_Fd9ezOkchbG4AnIlv1t40_m4pYXeHvgF3OYjM7C3sIHJqJIbEQxRPWutcK2Ja0dTxgBbrEJMTNgVmSf_qByNHI96-tejueuTK9hyphenhyphenVA4eb95YncGKVP33mehT-3tdInmcV/w400-h300/20240214_102534841_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YOk29yyhQmnkQC2oKRDQ1MtH9KKnhYTC2ply4QA3sl3iWGjSc9SO0pSgUM5ronPWjDA9avEWbD460EaN4zCoC7Qb3PfgOIxIcxebYKWd-TrL4HIU4znCMs0TsEITE9FuVlWX3l7NWskzTI_LVzliK8PjXoolObT1d0OXJmOGV_S8nYSXvnbrtlHQO7G-/s4032/20240214_110538658_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-YOk29yyhQmnkQC2oKRDQ1MtH9KKnhYTC2ply4QA3sl3iWGjSc9SO0pSgUM5ronPWjDA9avEWbD460EaN4zCoC7Qb3PfgOIxIcxebYKWd-TrL4HIU4znCMs0TsEITE9FuVlWX3l7NWskzTI_LVzliK8PjXoolObT1d0OXJmOGV_S8nYSXvnbrtlHQO7G-/w400-h300/20240214_110538658_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">I went through most of the sport nutrition in my USWE hydration pack (3 scoops INFINIT Fructose in 1.5 L water - we are buying our water from bottles just to be on the safe side) for the 2 hour, 17 mile ride. <br /><br />Karel finished with 21 miles and averaged 10 mph. He said that after participating in Breck Epic, the rocks here are like pebbles. It's nothing compared to the "boulders" that he had to ride up and down on in Breck Epic. He said that Breck Epic was the most technical and difficult event that he has ever done but it has given him a lot more confidence for mountain biking. <br /><br />After the ride, we each set out for a run. We put the bikes in the car, which we felt was safe as there are cameras around the area, outside the country club. We met a guy from Italy who is here for the race and he followed us for the run. Karel went his own way to backtrack some of the course and I followed the course. I took a short cut to avoid the waist-high creek at the bottom of a hill and ended up meeting Karel.</div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8BHp8xfu4J9ROr3rrD4RXZgN80GhDI8pT8EFLElLbWtQTdK3s-T1PN_E_em406kGByPnDpzg8jbLXZfR7kbmaoJUuiigStIp3bGUsxBVXkt4neJ-wG5J5atxTghyphenhyphengw_3h38ItR8o131JNv5phZcDNzfKPt_zABW_zlApWNhXHFrTzOIdewVqnDlHZKzOj/s4032/20240214_120205666_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8BHp8xfu4J9ROr3rrD4RXZgN80GhDI8pT8EFLElLbWtQTdK3s-T1PN_E_em406kGByPnDpzg8jbLXZfR7kbmaoJUuiigStIp3bGUsxBVXkt4neJ-wG5J5atxTghyphenhyphengw_3h38ItR8o131JNv5phZcDNzfKPt_zABW_zlApWNhXHFrTzOIdewVqnDlHZKzOj/w400-h300/20240214_120205666_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4a0LCYXJqQZ_ZC9mtjzyrAmfTsxm1o9cB_aE5Sr3jVc_HTxFw0utbEPJhwHsUNquypLxs59qkVZw-PT0wd9stKxwEyM0dVWDVlO84ysucKEfW6M0ByrDjMyNMQDMPh-IEpOVcn34mc0vZGxQtDJ-PqG0-miZi2AkX9MelcMD238VmXLlfHgcOjMLhEGIX/s4032/20240214_121700797_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4a0LCYXJqQZ_ZC9mtjzyrAmfTsxm1o9cB_aE5Sr3jVc_HTxFw0utbEPJhwHsUNquypLxs59qkVZw-PT0wd9stKxwEyM0dVWDVlO84ysucKEfW6M0ByrDjMyNMQDMPh-IEpOVcn34mc0vZGxQtDJ-PqG0-miZi2AkX9MelcMD238VmXLlfHgcOjMLhEGIX/w400-h300/20240214_121700797_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhLPzLkctcjWeUMsEy3J4ed-bPtdVZGoIicrclG8UoAotJJN5MIggSJyjklQAcbJtphNh3snuKvRFiiIgDamyLwbbtl_Mj8vLMwqcfpLV4IovcintylD1h0MRFfTpf7ZZ3-SDXzhZyo-pbYZLAXUnWOwxBCr93DvbGniDSv6vVssDsMoXlJC6ghenR3uFu/s2048/20240214_121949748_iOS-1708067864806.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhLPzLkctcjWeUMsEy3J4ed-bPtdVZGoIicrclG8UoAotJJN5MIggSJyjklQAcbJtphNh3snuKvRFiiIgDamyLwbbtl_Mj8vLMwqcfpLV4IovcintylD1h0MRFfTpf7ZZ3-SDXzhZyo-pbYZLAXUnWOwxBCr93DvbGniDSv6vVssDsMoXlJC6ghenR3uFu/w400-h300/20240214_121949748_iOS-1708067864806.png" width="400" /></a><br /><br /><div style="text-align: left;">We made a wrong turn on this road here and later realized that there is a new section of the course that takes us through two more water crossings. Below is us backtracking the course for the last water crossing. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO-OkEPZ3QZ59baCMMu7GjJHhgS5UH6LHjFRB4LD9f_sddcmPRkZT4apGHeJjckCzetGxKLqkjuOjgKQuDXqwYTE06CyeJwkVEXZCSIzY7xQuv34cJOuyhxD7thwSmLMZmYUMD8sgQNRF4-N-FSMK7NrldGpCsA2rT_tSJMzPXfdIeVBI0sYHCSV6d0jSF/s4032/20240214_122217213_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO-OkEPZ3QZ59baCMMu7GjJHhgS5UH6LHjFRB4LD9f_sddcmPRkZT4apGHeJjckCzetGxKLqkjuOjgKQuDXqwYTE06CyeJwkVEXZCSIzY7xQuv34cJOuyhxD7thwSmLMZmYUMD8sgQNRF4-N-FSMK7NrldGpCsA2rT_tSJMzPXfdIeVBI0sYHCSV6d0jSF/w300-h400/20240214_122217213_iOS.heic" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzHihAD5pzKta0WWIFx8w5Z6i_HXMub1f7YQmNzlW947G9NcX3YPebnc6wbJBgHpBY8KMApQ8-MgiDO7dGVbkmvbz4aMOua7L5q8KCL5URQn_cR4vf8Fvok-gRAfrvVbKC0UxvKzFM4wluauOLqfjh0KQaoGnGxVpItNpdI1d_HFn0Q4-n5r-YHkBOvTVV/s544/creek.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="544" data-original-width="444" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzHihAD5pzKta0WWIFx8w5Z6i_HXMub1f7YQmNzlW947G9NcX3YPebnc6wbJBgHpBY8KMApQ8-MgiDO7dGVbkmvbz4aMOua7L5q8KCL5URQn_cR4vf8Fvok-gRAfrvVbKC0UxvKzFM4wluauOLqfjh0KQaoGnGxVpItNpdI1d_HFn0Q4-n5r-YHkBOvTVV/w326-h400/creek.png" width="326" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUHnNasP5ZWMGwQhbfXWRbUlOZ1wIoDjKnpQRjqXEcD-p2tSBvuTX0rgLdGutm9V-yyHuAepjCoUJLbzrLzJbk5IUbc5dX2XpFJYZidRK8YkUYloQR40YkUJmRUC-H61hR5m3bJtkhn5ihMA42MlfzlzRBUsQtkMasCf2KDcu34UMzXhNhsnjAqBwamiSJ/s4032/20240214_122522088_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUHnNasP5ZWMGwQhbfXWRbUlOZ1wIoDjKnpQRjqXEcD-p2tSBvuTX0rgLdGutm9V-yyHuAepjCoUJLbzrLzJbk5IUbc5dX2XpFJYZidRK8YkUYloQR40YkUJmRUC-H61hR5m3bJtkhn5ihMA42MlfzlzRBUsQtkMasCf2KDcu34UMzXhNhsnjAqBwamiSJ/w300-h400/20240214_122522088_iOS.heic" width="300" /></a><br /><br /></div><div class="separator" style="clear: both; text-align: left;">I finished with 40 minutes of running and 4.3 miles and Karel had 5 miles in 42 minutes. After our successful workout, we stopped at the <a href="https://www.facebook.com/thehighwaypub/" target="_blank">Orchard</a> to get some bread. Karel also got an apple turnover which he said was perfectly flaky. <br /><br />We worked for a few hours in the afternoon and then walked down to the ocean/beach in the evening as the sun was setting. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHCiAWtqkURyRWyuMzBcmNEYiKY4-2fMUldpTflbh8OvdiYoaR0Av6pUVCkScJ-fx8gDACGSTHpQUS6AY9-WiQil34hGypJUDoV0rDmpcGRg-qD4uGtpveEhVeKLk4JRlVt1kkImjU0ERi5OU5cZbyzBni2Ob5iK1M_CvryEZ0xtI0QVJFf1NqHjk4dKdd/s4032/20240214_165658408_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHCiAWtqkURyRWyuMzBcmNEYiKY4-2fMUldpTflbh8OvdiYoaR0Av6pUVCkScJ-fx8gDACGSTHpQUS6AY9-WiQil34hGypJUDoV0rDmpcGRg-qD4uGtpveEhVeKLk4JRlVt1kkImjU0ERi5OU5cZbyzBni2Ob5iK1M_CvryEZ0xtI0QVJFf1NqHjk4dKdd/w400-h300/20240214_165658408_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQC443nsR8BI_Q-K1DF7E5r_873M6pFrUjnCL2mdKdPEx75cnFB0fTvirwUMJljjeyvQ0YDIzZUjleRxZAzTTIuB6M933x5rnTUwW-MF8cMCDdNba2OhngPIZqWWTN4W99JJNd0N284CeVNlbQSefvpFp_UEaQdyWa3MBvOBJ2EVaQaNK8rzqpuH-gAC-G/s3088/20240214_165842351_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQC443nsR8BI_Q-K1DF7E5r_873M6pFrUjnCL2mdKdPEx75cnFB0fTvirwUMJljjeyvQ0YDIzZUjleRxZAzTTIuB6M933x5rnTUwW-MF8cMCDdNba2OhngPIZqWWTN4W99JJNd0N284CeVNlbQSefvpFp_UEaQdyWa3MBvOBJ2EVaQaNK8rzqpuH-gAC-G/w300-h400/20240214_165842351_iOS.heic" width="300" /></a><br /><br /><div style="text-align: left;">Thursday was a "lighter" day of training for us. Our plan was to swim at the indoor 50-meter <a href="https://www.capetown.gov.za/Family%20and%20home/See-all-city-facilities/Our-recreational-facilities/Swimming%20pools/Strand%20Indoor%20Swimming%20Pool" target="_blank">Strand Pool</a> which was a few miles away. It was raining on and off all day and much cooler outside so we thought swimming locally would be better than driving the 35 minutes to Stellenbosch. When we arrived to the pool the lady at the counter said the heater was broken and we could feel the water to see if we wanted to pay and swim. We felt the water and it was on the cooler side. It would have been doable but not enjoyable. Plus the pool was inside and it was dark and since we are on vacation, we decided that we should swim outside. <br /><br />Because the Stellenbosch pool opens at 12pm and it was around 10:30am, we made a few stops at bike stores so that Karel could fix one of his pedals, which he lost the bolt during a previous ride. We first went to Pedal Works, which was a small store and they weren't able to find a bolt that would work. We then went to <a href="https://www.racycles.co.za/" target="_blank">RA Cycles.</a> They also didn't have the bolt (it's a very specific bolt for the pedal) so he ended up buying a new set of pedals that he has wanted to try out. He got the HT M2 pedals. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOnsqeefj3T4OMykTbb7tO8RUvhrSfFwfuhL909dyGOUAvXqfWmSeRiOImDQo_6PbRphLh0ze-ntmj9ldetHlhlQM7sJwAOfB0kvDRJHoXmNhEU6478GoGU2WH3KAHJL7_ZxYo4IDpbQHk_0bpKKpOskeTMpqAZR9kZ2GN4jhVlOLYwXa70B9UCMQYR7B-/s4032/20240215_100411989_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOnsqeefj3T4OMykTbb7tO8RUvhrSfFwfuhL909dyGOUAvXqfWmSeRiOImDQo_6PbRphLh0ze-ntmj9ldetHlhlQM7sJwAOfB0kvDRJHoXmNhEU6478GoGU2WH3KAHJL7_ZxYo4IDpbQHk_0bpKKpOskeTMpqAZR9kZ2GN4jhVlOLYwXa70B9UCMQYR7B-/w400-h300/20240215_100411989_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">When we arrived to the pool it was raining but it stopped shortly after we got in. The pool got pretty busy but we were able to keep our shared lane to ourselves. The pool was filled with mostly triathletes which was great motivation. I swam 4000 meters and Karel swam 3000 meters. My main set was 4 x 400s - steady strong. I was able to do the last 400 on 5:59. My body position felt a bit off today but it still felt great to be in the water. I didn't want to get out. <br /><br />After we swam, Karel got us smoothies from the gym cafe/coffee shop and then we drove back to our Airbnb. <br /><br />We worked for a few hours in the afternoon. My Training Peaks account was acting up and I couldn't put up workouts for my athletes so I decided it was a good time to stop working and head outside for a run. I went out for a few miles of easy jogging and finished up with 6 x 25 sec hill strides to activate the posterior chain. The weather was great - it was in the low 70s. I ran for 51 minutes and 5.9 miles. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-x6LobRWZr83t5kAjesv9tLpL2gNBnGiHgHl-vpsgnRLJ1hXib1ua9EPhsbbdjUZbN7AGwYS2kpMxjuux3ZqzEr-7DtiayqPFS2jQkKxYkewyyb5K3vF1oOyL05wLk8tpeJ73elGVB196NaB8xrASMvuukvQYcNovQL8wjA3XcSfKyHhMjoK14b-MVWYf/s4032/20240215_151855796_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-x6LobRWZr83t5kAjesv9tLpL2gNBnGiHgHl-vpsgnRLJ1hXib1ua9EPhsbbdjUZbN7AGwYS2kpMxjuux3ZqzEr-7DtiayqPFS2jQkKxYkewyyb5K3vF1oOyL05wLk8tpeJ73elGVB196NaB8xrASMvuukvQYcNovQL8wjA3XcSfKyHhMjoK14b-MVWYf/w400-h300/20240215_151855796_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimoo7_AL-e7_jWRWE4rDmsE3jKxNGFO41zsAVYv5zWmrbbUE4svHXeL4Q8E7DugTfaiftFfW5mbjolyAbjXICrMuszS83bpead-T5ch-rgIqxr_XGdYE73-w43l41pSKgX4WyTRmVMCxsLz3wMqZah58nCca4ozDZQ80sFMj9l6AbHalQVVxYDr9JP8Wzw/s3088/20240215_151907138_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimoo7_AL-e7_jWRWE4rDmsE3jKxNGFO41zsAVYv5zWmrbbUE4svHXeL4Q8E7DugTfaiftFfW5mbjolyAbjXICrMuszS83bpead-T5ch-rgIqxr_XGdYE73-w43l41pSKgX4WyTRmVMCxsLz3wMqZah58nCca4ozDZQ80sFMj9l6AbHalQVVxYDr9JP8Wzw/w300-h400/20240215_151907138_iOS.heic" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXOA3SgRGOGrJdmV1Oz8rmGdpuM3uM6W1h2cVl9PhHpNqo0Z860V5DZrGb6v1EMVJ5f3nJPQh8tbZuarr-bGyKecP8nhRGtRIlqu5Yk_dBdijDwRwpUWzxR_324bDfPpDHpYsnqGiQHh4hSSZxcS_RpjFLD6stgutMftwTI-KHdmWDaiist5p3x-HUd02E/s4032/20240215_151930480_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXOA3SgRGOGrJdmV1Oz8rmGdpuM3uM6W1h2cVl9PhHpNqo0Z860V5DZrGb6v1EMVJ5f3nJPQh8tbZuarr-bGyKecP8nhRGtRIlqu5Yk_dBdijDwRwpUWzxR_324bDfPpDHpYsnqGiQHh4hSSZxcS_RpjFLD6stgutMftwTI-KHdmWDaiist5p3x-HUd02E/w300-h400/20240215_151930480_iOS.heic" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKEx9WieQENSS1ph0FKWyYbzeNX8Mthtr1WCZ55TM6IBOgj0f6k5sTl9MQ3n1O9OiCxTs2-2N1oLAI983faXgHZWzukuq5P6tSF7YjZn7OQL5Ufq4_96Hx2JRlG8OmCDAluRhQb5dj3pSfZ_ywkfuBOa_7lzN3UfzYwbYX5c0L67dF-b9a_X2SQTms6bX-/s4032/20240215_152149032_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKEx9WieQENSS1ph0FKWyYbzeNX8Mthtr1WCZ55TM6IBOgj0f6k5sTl9MQ3n1O9OiCxTs2-2N1oLAI983faXgHZWzukuq5P6tSF7YjZn7OQL5Ufq4_96Hx2JRlG8OmCDAluRhQb5dj3pSfZ_ywkfuBOa_7lzN3UfzYwbYX5c0L67dF-b9a_X2SQTms6bX-/w300-h400/20240215_152149032_iOS.heic" width="300" /></a><br /><br /><div style="text-align: left;">When I returned back to the Airbnb, I made a recovery drink and then we rode our mountain bikes a few blocks down the road to order pizza from <a href="https://www.facebook.com/MiaBellaPizzeria/" target="_blank">Mia Bella</a>. The restaurant was super cute with a small brick oven and friendly staff. During our 20 minute wait, we walked over to the SPAR grocery store and Karel went inside to get some fresh strawberries (the produce is sooooo tasty!) and milk. We then picked up our pizzas and rode home (Karel carried the pizzas because his pizza-carrying bike handling skills are much better than mine :) Karel got the Tizka (I can't remember the name) and I got the Margherita (which is a cheese pizza). The pizza was great, especially the thin crust!</div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOE5Kn2J5gbCBADkM1ediw8xg4S83z_79UVB8gRR5NAZ336w4ycC5Xsd3JhLVdO5b9eSUkqWTwB_Et02oebyFW_TSCWEUdCw5wxMjkw-b0zXcioxljSb6jATU-FJOB714AKsmIZvV2vdEX35hvEA3kaKRqLUftz_HFTL3Hw1-54ScdJRJ44iWGfs1vhltF/s4032/20240215_163018796_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOE5Kn2J5gbCBADkM1ediw8xg4S83z_79UVB8gRR5NAZ336w4ycC5Xsd3JhLVdO5b9eSUkqWTwB_Et02oebyFW_TSCWEUdCw5wxMjkw-b0zXcioxljSb6jATU-FJOB714AKsmIZvV2vdEX35hvEA3kaKRqLUftz_HFTL3Hw1-54ScdJRJ44iWGfs1vhltF/w300-h400/20240215_163018796_iOS.heic" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">I had a hard time falling asleep on Thursday evening but I slept for 10 hours and woke up feeling rested on Friday morning. One more sleep before Xterra South Africa! </div><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-80748825474892673602024-02-15T01:34:00.003-05:002024-02-15T01:34:47.600-05:00'24 South Africa - Day 3<p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOHRws-HquofqxoBr25MNClJ6-rafV76Yh_iz3uNq8xRS956qGbsEyF0ILCrED8jwr1hmGEFBk4oSuECiACMCI2uCGh7S9MsTCZB7YgLCl9S5a0OMb2HglrajYUQ6vPfViHbPru0QjX-tZaa7K8xToRzDyVPQsTyFk-hw9Arm9wMPFUmNh8u-ls9-owwHD/s4032/20240213_063502103_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOHRws-HquofqxoBr25MNClJ6-rafV76Yh_iz3uNq8xRS956qGbsEyF0ILCrED8jwr1hmGEFBk4oSuECiACMCI2uCGh7S9MsTCZB7YgLCl9S5a0OMb2HglrajYUQ6vPfViHbPru0QjX-tZaa7K8xToRzDyVPQsTyFk-hw9Arm9wMPFUmNh8u-ls9-owwHD/w400-h300/20240213_063502103_iOS.heic" width="400" /></a></p><p style="text-align: center;"></p><div style="text-align: left;">I was really looking forward to today (Feb 13th/Tuesday). I love swimming and I love swimming outside and during my online hunt for an outdoor swimming pool around the area, I came across a 50-meter outdoor pool in Stellenbosch at <a href="https://cecoevents.co.za/swimming-pool/" target="_blank">Coetzenburg University.</a> I asked the open water swim group on whatsapp about allowing vistors and the group said that visitors were allowed. <br /><br />I looked online at the lane availability schedule and noticed that after 8am was a good time to swim. We left our Airbnb around 7am for the 15 mile drive to Stellenbosch but there was a lot of traffic so it took us over an hour. Our route took us through Strand, which goes by the beach, so I made a mental note of this route for my run later in the day. <br /><br />The Stellenbosch area has a different vibe to Gordon's Bay as the campus as there are several schools and students and the area is very pretty with lots of fields, trees, and paths for biking. As we got closer to the area, we saw a lot of people on mountain bikes as the area is known for the mountain biking (we biked there last year). </div><p></p><p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq19iQkIpBZVxrE8vAr-RFX5lur7Im-Scut0b3UGvohu2TIIvris08rX8iUsmJQ27v5bjmiC_OS89XiMTcmMuuZLCE-JcL6e_VYTFhsxcEGEtRzS8TpcuH2Ss2fY59zDFfbael_fAbzeFx9dtRFALVwDFOqMI4PJGoW1x5gwyOy7Nf9zk7-My1cYpYr7RS/s4032/20240213_080838124_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq19iQkIpBZVxrE8vAr-RFX5lur7Im-Scut0b3UGvohu2TIIvris08rX8iUsmJQ27v5bjmiC_OS89XiMTcmMuuZLCE-JcL6e_VYTFhsxcEGEtRzS8TpcuH2Ss2fY59zDFfbael_fAbzeFx9dtRFALVwDFOqMI4PJGoW1x5gwyOy7Nf9zk7-My1cYpYr7RS/w400-h300/20240213_080838124_iOS.heic" width="400" /></a><br /><br /><div style="text-align: left;">When we arrived around 8:15am we needed to fill out a lot of personal information on tablets, inside the gym. This took about 15 minutes. When we finally paid (80 rand each or $4.20) the girl behind the counter told us that the outdoor pool was only open until 9am. This crushed me. We drove all that way to only swim for 30 minutes. She said we could use the indoor pool at 9am. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5KB6S1aHSsHJrma9gJrs_LwT-wvDmUhf3sMe6vIM0ONf2gSt2kHR_MYhAuHzAGcgEWy1hcU3Hfzlt91taO0chZlE1fX_C9RzOgDZqbA3qBWoK8NacUP9Wha9Gfw4Jbcv1OyLmYoJm-8OLjc9IMvE_Rv7oNzdpWpMTNlNnnaHEFmT8jfKLwXYj7Qz9DLel/s4032/20240213_080417685_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5KB6S1aHSsHJrma9gJrs_LwT-wvDmUhf3sMe6vIM0ONf2gSt2kHR_MYhAuHzAGcgEWy1hcU3Hfzlt91taO0chZlE1fX_C9RzOgDZqbA3qBWoK8NacUP9Wha9Gfw4Jbcv1OyLmYoJm-8OLjc9IMvE_Rv7oNzdpWpMTNlNnnaHEFmT8jfKLwXYj7Qz9DLel/w300-h400/20240213_080417685_iOS.heic" width="300" /></a><br /><br /><div style="text-align: left;">After swimming for 30 minutes straight to make good use of our time in the outdoor pool we noticed that a small group of triathletes moved over into other lanes to free up the reserved lanes for the swim teams. We asked the coaches on deck if we were allowed to keep swimming and they said the first few lanes were open for gym users. I think the "open" swim times for vistors were until 9am but the pool was still open so we continued to swim. Thankfully we didn't get in trouble and we were able to get in a great workout in the outdoor 50 meter pool. <br /><br />The water felt great and it got warm swimming. There were hoses emptying cool water into the pool to help cool off. <br /><br />I felt pretty blah to start and it took me an entire 2000 meters to finally start to feel better in the water. I felt heavy in my arms (perhaps from the open water swim the night before) and just low in energy but as I continued to swim, my energy came back and my arms loosened out. <br /><br />For my main set I did: </div><div style="text-align: left;">10 x 100s steady on 1:45 (coming in around 1:23-1:25 long course meters which is around 1:13-1:15 short course yards)<br />500 w/ buoy smooth (we only brought FINIS Agility paddles and buoy for pool toys)<br />5 x 100 w/ paddles steady w/ 10 sec rest <br /><br />Karel finished with ~4400 meters and I finished with ~4800 meters. <br />After our swim, we changed in the outdoor changing area and had some food and drinks in the attached coffee shop. The price of food is very reasonable here. We each got a smoothie and I got a bran raisin muffin and Karel got a flat white all for ~$6 USD (or 114 Rand). My banana whey smoothie was so good. It tasted like a cupcake! Karel got a strawberry smoothie (and he brought a croissant that we got from a store yesterday).</div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUhqR1QMq1gN79cZskZR3VTI4LTK0SxV5iOwjuVih-yZ_qgHn-C3VsMAZ1S2S3nRaxPrKCJzrNSpg1pn1_kTPHx8ipskCnmFNsvN88jUAqw9LpQl5UhSRp-O3lcN800k3v2YsduCqzkqH4UNXKRQ1FDO5idaai3KWW2vVVjvkIA0G5th4z-XbWAFXrvTib/s4032/20240213_082642174_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUhqR1QMq1gN79cZskZR3VTI4LTK0SxV5iOwjuVih-yZ_qgHn-C3VsMAZ1S2S3nRaxPrKCJzrNSpg1pn1_kTPHx8ipskCnmFNsvN88jUAqw9LpQl5UhSRp-O3lcN800k3v2YsduCqzkqH4UNXKRQ1FDO5idaai3KWW2vVVjvkIA0G5th4z-XbWAFXrvTib/w300-h400/20240213_082642174_iOS.heic" width="300" /></a><br /><br /><div style="text-align: left;">Karel needed to get some CO2s for our bikes (which go by the name bombs here ;) so we went to the local <a href="https://specializedbicyclesafrica.com/" target="_blank">Specialized bike store. </a>This was one of the nicest bike shops that we have ever seen. There was a track outside for kids to ride on (and a few specialized kids bikes laying around). There was also a coffee shop with indoor and outdoor seating. The shop was huge and it had everything you could ever need for biking. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6apDWcpouTdeB6_LpQUKJ8RIDJSAfTinI3repW2y78oBcah_H-wwUZIYjo2dBJ5rlAelSM1umWXcXmqkInKx2tCy6Z-MhDV7TdphSm8Opk-CIyxMvhNUMH74ez7HCk22WHyyRfbRMJCCQG7AZfZ1tzyL2WiqMG8xXnLbXuJd5i1Tbm-zAqBp0VijQtjKJ/s4032/20240213_090128327_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6apDWcpouTdeB6_LpQUKJ8RIDJSAfTinI3repW2y78oBcah_H-wwUZIYjo2dBJ5rlAelSM1umWXcXmqkInKx2tCy6Z-MhDV7TdphSm8Opk-CIyxMvhNUMH74ez7HCk22WHyyRfbRMJCCQG7AZfZ1tzyL2WiqMG8xXnLbXuJd5i1Tbm-zAqBp0VijQtjKJ/w400-h300/20240213_090128327_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOA90Q2Wf1vMIhZ7gDQrOZ5mqFHupHH38xXgN_GDfbbK0GrFACdyzfWneTwxB4yCbPFDCnf7PL_POjOfhVh7aujRLyBg67muVC1Z75ULK0KkNBcPbqcATunl9IxbhN341PF6B0dLq0q7pQN9iUAcoTAIUz-ox5FEpvqPduWziWDTg3pHAjsWM7aJ6Ct1LC/s4032/20240213_091743382_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOA90Q2Wf1vMIhZ7gDQrOZ5mqFHupHH38xXgN_GDfbbK0GrFACdyzfWneTwxB4yCbPFDCnf7PL_POjOfhVh7aujRLyBg67muVC1Z75ULK0KkNBcPbqcATunl9IxbhN341PF6B0dLq0q7pQN9iUAcoTAIUz-ox5FEpvqPduWziWDTg3pHAjsWM7aJ6Ct1LC/w400-h300/20240213_091743382_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixOwTmcLuqz6_OqiXM7wpAm7G7zWs_bNgsUCZPHqkUjFKOKV6Xu4kKJ_7rZWDd4jEXNubRB27j029_bZ6hZDyYT1txY0qF1bzdZ2YgJxPeFOICFKTZcnA6sd9W-ki0symW1mLx40Y1QNqQEg1ErhtCuP7oa-3Pq7m9awcTl2HgrSAXg58NGeGJKSoFBgtG/s4032/20240213_091823421_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixOwTmcLuqz6_OqiXM7wpAm7G7zWs_bNgsUCZPHqkUjFKOKV6Xu4kKJ_7rZWDd4jEXNubRB27j029_bZ6hZDyYT1txY0qF1bzdZ2YgJxPeFOICFKTZcnA6sd9W-ki0symW1mLx40Y1QNqQEg1ErhtCuP7oa-3Pq7m9awcTl2HgrSAXg58NGeGJKSoFBgtG/w300-h400/20240213_091823421_iOS.heic" width="300" /></a><br /><br /><div style="text-align: left;">When we returned back to our place around 1pm, we were pretty tired. We worked on the computer for a few hours and then around 3pm, Karel did some mobility and then went for a run. <br /><br />I had a very stressful afternoon as I received an email from the organizers for our upcoming MTB stage race (which starts next Wed) that I had booked a flight to the wrong airport. I accidentally booked us flying CemAir from Cape Town to Plettenburg instead of booking Cape Town to Port Elizabeth. The website said PE and because our event was PE Plett I thought we would be flying into Plettenburg. Well Plettenburg is 2 hours away from Port Elizabeth and we were being picked up by a shuttle service in PE (which I now know is Port Elizabeth). I learned a major lesson about checking airport codes. <br /><br />Thankfully I was able to cancel our flight and get most of our money back (CemAir was responsive as soon as I emailed which I appreciated) and I also cancelled our hotel room from before and after the race (received 50% money back but thankfully the room wasn't expensive). The good thing was that the new flight from Cape Town on Safair was much cheaper and we only needed a hotel room for one night (Mon) so we ended up saving some money in the big picture. But oh the stress to have to make all of these changes so last minute when I had booked everything back in October. <br /><br />When this was all settled, I needed to get outside and exerise to release some stress. I did ECFIT mobility for ~20 minutes to loosen out and then around 4pm I went out for my run. I ran 3 miles on side streets to Strand and I was so happy to be running by the ocean. It was a bit windy. When I got to the beach I did 6 x 1/2 mile pushes with 75 sec EZ between (plus some extra stops for pictures in my recovery). I ran 3 intervals out and 3 intervals back (a bit more wind coming back). It was a very scenic run. The weather was much more tolerable than on Monday as it was in the mid 70s and I was feeling so much better (and heart was more controlled/normal). I was surprised with my paces as well. <br /><br />I really enjoyed my run and felt so much better when I returned home. I ran 9.46 miles in 1:14 and Karel ran 8.3 miles in 58 minutes. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8kjk_oc2rJ5AObqZM_2HFj7G19D79eoOxQue_2EQoHW5GKXG5QWURLtxucZVxJ06plDWXF8JG1eXbxH6Zhkw3yCLI-Bt9hamQMvH3MWC1Zn_8MdEjorUbbIeNT6BMIqT6Z-fOg1HajCfcS5bVtQMFYKEpvyGdCg9JKR6MyPmWK5EQiRI3xRKp1KNc3615/s3088/20240213_145550878_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3088" data-original-width="2316" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8kjk_oc2rJ5AObqZM_2HFj7G19D79eoOxQue_2EQoHW5GKXG5QWURLtxucZVxJ06plDWXF8JG1eXbxH6Zhkw3yCLI-Bt9hamQMvH3MWC1Zn_8MdEjorUbbIeNT6BMIqT6Z-fOg1HajCfcS5bVtQMFYKEpvyGdCg9JKR6MyPmWK5EQiRI3xRKp1KNc3615/w300-h400/20240213_145550878_iOS.heic" width="300" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2y7eN2LpHDDeRFBU02O3oflWnhz414zVwUD-IMQ5_E5hNsAKFWe_1fF1OcHfBbNQH3tz3fkJiGR9AaD0Z-dzJ_85BkTnt8wjlXf6VEzkcuyAnYy98EoMf268bJ_rWihE3KKuPGMdEkPwk0tMnVIy8DUjPbrhpzbJfclZFB-frY-xyltBX1CXKmQd6ny2Z/s4032/20240213_150051505_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2y7eN2LpHDDeRFBU02O3oflWnhz414zVwUD-IMQ5_E5hNsAKFWe_1fF1OcHfBbNQH3tz3fkJiGR9AaD0Z-dzJ_85BkTnt8wjlXf6VEzkcuyAnYy98EoMf268bJ_rWihE3KKuPGMdEkPwk0tMnVIy8DUjPbrhpzbJfclZFB-frY-xyltBX1CXKmQd6ny2Z/w400-h300/20240213_150051505_iOS.heic" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1LB9-stNb0LDwfl-LozNm23N8Y5LhtPSGsQdztnFQpyQ6vwNebubD4G8yI7GNl2or0PkPRnhTq3voGk0UJAXA_qRoDQpGA8gHASMtl08CZzOdQIiIdzujvJij-qC9Rtzd4BP-ZFd2OsowSdtciUJIG03h_MdpDtU3aKpD1Xbs0gKIWi4dSStHLpSK9dYL/s4032/20240213_150641535_iOS.heic" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1LB9-stNb0LDwfl-LozNm23N8Y5LhtPSGsQdztnFQpyQ6vwNebubD4G8yI7GNl2or0PkPRnhTq3voGk0UJAXA_qRoDQpGA8gHASMtl08CZzOdQIiIdzujvJij-qC9Rtzd4BP-ZFd2OsowSdtciUJIG03h_MdpDtU3aKpD1Xbs0gKIWi4dSStHLpSK9dYL/w400-h300/20240213_150641535_iOS.heic" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div></div></div><div style="text-align: justify;">I had a recovery drink (INFINIT custom protein mix) w/ milk after I returned home and then had leftovers (tofu potato stir fry) for dinner. I worked a little on the computer before going to bed around 10:15pm. </div><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-6345942703732083322024-02-14T02:20:00.002-05:002024-02-14T02:20:35.761-05:00'24 South Africa - Day 2<p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/a/AVvXsEggMYSvfxvZ9jAroz9VICkI54l6DwYJCecfSl9vM5TZjTELldh3-xDccH9oMcwL5nvU_EhMPN5W-keBPUhcKco_Ua8I6ON35xGhbzJfkik60OWp0WVld-sh48-zg_Gi6ij8l58lSydyxhb3Z9qDNjMC1BBXkfgzSUPC98BZPCXmCP0etPzBXp9H5Pj53jnj" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEggMYSvfxvZ9jAroz9VICkI54l6DwYJCecfSl9vM5TZjTELldh3-xDccH9oMcwL5nvU_EhMPN5W-keBPUhcKco_Ua8I6ON35xGhbzJfkik60OWp0WVld-sh48-zg_Gi6ij8l58lSydyxhb3Z9qDNjMC1BBXkfgzSUPC98BZPCXmCP0etPzBXp9H5Pj53jnj=w400-h300" width="400" /></a><br /><br /></p><div style="text-align: left;">Despite taking a 5 hour nap from 12-5pm on Sunday, I slept for 8 hours on Sunday evening. Karel and I were exhausted from our 44 hours of travel and we needed the sleep. Being in the same Airbnb as last year was comforting as we were waking up to something famliar. We made our coffee, sat outside and worked on the computer and got ready for the day. We were surprised to hear from our Airbnb owners that we will not be impacted by <a href="https://loadshed.org/zones/5030123157848064/loadshedding-eskom-co-za/gordon-s-bay" target="_blank">loadshedding</a> (saving energy in certain areas by turning off the power) this stay as the owners installed solar panels on their house. Loadshedding makes it challenging as you have to work your day around when the power will be off in terms of eating, working on the computer and using electricity. <br /><br />After we ate, we loaded our rental car with our mountain bikes (Karel had to take the front and rear wheels off to make the bikes fit into our small SUV) and drove the 30 minutes to Elgin Valley Country Club. Karel is doing much better driving on the left side of the road, although he often uses the windshield wiper as a blinker (they are switched as well). <br /><br />We parked outside the country club and scanned a QR code outside the trail system to pay for our usage of the trail. It was 80 rand each (or $4.19). We were both looking forward to the ride and being back out on this incredible course. </div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhjyhtp4fi9YPvm19818PnSRuKwuX1Nfv4jc8NvAgRBQWfx32ii-YjMYpzYUrgjoyBxW7ky6KxTHgXS75dbgTEfP5SKscmqSJ1-OcdZjY2yHqQRyl81KffEQ3_2lvLPNOMHSqD86dhOgnaroanCZzYN3nGWqp4m7CcKeSfVEm9W-Z2oXvxsgqKmvL9G60dX" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhjyhtp4fi9YPvm19818PnSRuKwuX1Nfv4jc8NvAgRBQWfx32ii-YjMYpzYUrgjoyBxW7ky6KxTHgXS75dbgTEfP5SKscmqSJ1-OcdZjY2yHqQRyl81KffEQ3_2lvLPNOMHSqD86dhOgnaroanCZzYN3nGWqp4m7CcKeSfVEm9W-Z2oXvxsgqKmvL9G60dX=w400-h300" width="400" /></a><br /><br /><div style="text-align: left;">But with 2100 feet of elevation gain over ~18 miles, we were quickly reminded of the difficulty of the Xterra South Africa course. And unlike the rocky and rooty surfaces that we are used to at Dupont Forest and Pleasant Ridge, the terrain here is either sandy or rocky (or both). Biking on deep or loose sand is incredibly challenging as the sand either pulls you back or makes you slide. It requires light hands, constant pedaling and the ability to read the sand to know how to keep yourself upright. The rocks are jagged so finding the right line is important. But the scenery is beautiful. There is a variety of flora that makes my feel like I am on a different planet. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi7muul54k0d7FCXCwrSZK95A3aiqRRzYAN9dZG_2zrk9M_F5COeGnstMevnTpRV_v7ttfPHL_0hmCG5zqEg3LwBL-XEEnIVDbfhQUc-y9TAg0BnxUe8W1x9hOaWsFI2tV7Y9kqaZ_7J3WbYHXkxtrrL6tJrs3QMxKJd7mft9PTEVCpC_4FM_AYjCRN8OM5" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi7muul54k0d7FCXCwrSZK95A3aiqRRzYAN9dZG_2zrk9M_F5COeGnstMevnTpRV_v7ttfPHL_0hmCG5zqEg3LwBL-XEEnIVDbfhQUc-y9TAg0BnxUe8W1x9hOaWsFI2tV7Y9kqaZ_7J3WbYHXkxtrrL6tJrs3QMxKJd7mft9PTEVCpC_4FM_AYjCRN8OM5=w300-h400" width="300" /></a><br /><i>So much sand. </i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiLIm_VJqay4tyAxe7giwFgTCagNlHAGapjwgzXzUPTO5egUt5qcm7G9RN29sqJC69KyFheqk9MmRTi8-sCyV9OIFVtPV7vGiro6emY8ERcR7_RVvrLraKcq0sV1cSXom8_b6JBo1p8a37K4sx3Kwa-Bw4v-SQUidhwBHUvCx4livRbH-XKFVipGLGcipvN" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiLIm_VJqay4tyAxe7giwFgTCagNlHAGapjwgzXzUPTO5egUt5qcm7G9RN29sqJC69KyFheqk9MmRTi8-sCyV9OIFVtPV7vGiro6emY8ERcR7_RVvrLraKcq0sV1cSXom8_b6JBo1p8a37K4sx3Kwa-Bw4v-SQUidhwBHUvCx4livRbH-XKFVipGLGcipvN=w400-h300" width="400" /></a><br /><i>Biking into cows</i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiukliCj6sdjpyqusV4n39b1IwanY7vJcOjjWTfj1RRIWXpW_op4zegUqBlIA71zpUw_V3KoFvCWzkdJbXdeulWpWIyxiNL0Z_NUGcPzPHZ2jymjOB79pxLBdTBYSz19woCTqJ0ioLCXS2TYUer9nuaxoDgTWy49_a3WlojB-1HUIHkBi5t-CXbIy_9Ox2V" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiukliCj6sdjpyqusV4n39b1IwanY7vJcOjjWTfj1RRIWXpW_op4zegUqBlIA71zpUw_V3KoFvCWzkdJbXdeulWpWIyxiNL0Z_NUGcPzPHZ2jymjOB79pxLBdTBYSz19woCTqJ0ioLCXS2TYUer9nuaxoDgTWy49_a3WlojB-1HUIHkBi5t-CXbIy_9Ox2V=w400-h300" width="400" /></a><br /><i>Rocks</i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhbloh2_jE-7DRMNgES-e1Ysx0TYOBbx9hTPj8wpQBflOjWHETMNBbATAG3aGYCa9dJPuKR2eevjDS_rXKuKGCSyDpq5uJUBsLQXGP9PtuXNr09DjweJ7GM4iTWkyth01HQBy66iLYwzyN2LrLAliG7hHJS04kAHKDc-_CF5JlxGCsePMCu_muJN9wasqSG" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhbloh2_jE-7DRMNgES-e1Ysx0TYOBbx9hTPj8wpQBflOjWHETMNBbATAG3aGYCa9dJPuKR2eevjDS_rXKuKGCSyDpq5uJUBsLQXGP9PtuXNr09DjweJ7GM4iTWkyth01HQBy66iLYwzyN2LrLAliG7hHJS04kAHKDc-_CF5JlxGCsePMCu_muJN9wasqSG=w400-h300" width="400" /></a><br /><i>A proper (sandy) rock garden. </i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjM-gOsoGsMV4SIpgHklZ7rB362Pn89hlC7GpsyXlL-Ae-oRCa-5ikZhtrx2MWY7PhnhlI8ALlCX8nOtCwIZAF6wEzcwFyBRh9OmyFll8W9SO78PBhp-VdD_EzOXHqFUbv434yW19zEJiCYvEzuQK4ElDxrap3VgFUhND0_zDyrhY6Vx5PFJ9NH5VYUNZY_" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjM-gOsoGsMV4SIpgHklZ7rB362Pn89hlC7GpsyXlL-Ae-oRCa-5ikZhtrx2MWY7PhnhlI8ALlCX8nOtCwIZAF6wEzcwFyBRh9OmyFll8W9SO78PBhp-VdD_EzOXHqFUbv434yW19zEJiCYvEzuQK4ElDxrap3VgFUhND0_zDyrhY6Vx5PFJ9NH5VYUNZY_=w400-h300" width="400" /></a><br /><i>View of the lake</i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjX1nJm0upPAgftViLnFHkOQNQqSYzt0S68OcPpj-f-DudwIXgQw2wPeo_uGLz2Ic1mNlqGOmUVaqRUwXE_StzPaoWVhW-HAWmnQsFp4zmxXtlMwFA9WAoG8BroY_kr9QIIuBIB_sgmBYRZvaAwJaRgBL1s1wxHvipX2nShbv4mVcfdt48jLoeSo1iqfJXB" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjX1nJm0upPAgftViLnFHkOQNQqSYzt0S68OcPpj-f-DudwIXgQw2wPeo_uGLz2Ic1mNlqGOmUVaqRUwXE_StzPaoWVhW-HAWmnQsFp4zmxXtlMwFA9WAoG8BroY_kr9QIIuBIB_sgmBYRZvaAwJaRgBL1s1wxHvipX2nShbv4mVcfdt48jLoeSo1iqfJXB=w400-h300" width="400" /></a><br /><i>Looks like a winter snowland. </i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiISmziU0d9IY6uCtVtvEPp3qKyrAG5mQ6ElxaPpo2zFuZ_MQWR_W9o65fpNwlo5xlKnORIERC4dpdDyzLJPw0EJQFWf64EAyMlbPh-21dbOhOK-vJ3gj6-76ktBnKPJjGpp-UELOlVBSGw8Y6nMMyEJEU-7OCdVMVKP8ledWpHpXAyHzqsXqn7gj0RPvi2" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiISmziU0d9IY6uCtVtvEPp3qKyrAG5mQ6ElxaPpo2zFuZ_MQWR_W9o65fpNwlo5xlKnORIERC4dpdDyzLJPw0EJQFWf64EAyMlbPh-21dbOhOK-vJ3gj6-76ktBnKPJjGpp-UELOlVBSGw8Y6nMMyEJEU-7OCdVMVKP8ledWpHpXAyHzqsXqn7gj0RPvi2=w300-h400" width="300" /></a><br /><i>Finishing off the course</i></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgMACdCW4Dv7vATccTeAjiQsyQ97eTf3bfgOOgSpqVnZDLIvejvtgTHakyGvcBHRa5L-asjQ6dXzjJJAupTBg-SoQgIZzVbNTkx6CnqdAQ_gitX4X1nQUGWvFE33wHXQLFHwwSJ8ATZdJSaarnKemBlunCk1hwRbICWlm-rm8w8pUPDRgObTjKCrXczvzg6" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgMACdCW4Dv7vATccTeAjiQsyQ97eTf3bfgOOgSpqVnZDLIvejvtgTHakyGvcBHRa5L-asjQ6dXzjJJAupTBg-SoQgIZzVbNTkx6CnqdAQ_gitX4X1nQUGWvFE33wHXQLFHwwSJ8ATZdJSaarnKemBlunCk1hwRbICWlm-rm8w8pUPDRgObTjKCrXczvzg6=w400-h300" width="400" /></a><br /><i>Karel always looks so much cooler than me :) </i></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhZkbPPiaQalTPwGGrcp8rOnmnSAeGyACt70v9k8Mv_gwaoBUoa74-qsq_3ui6mFlMycfIx8HvFHoMhOOo8hl9qZoT_WumO8bY0-iHY7OX2wbwhLwWD3gbnjKYkx0MRdmqYjT3AmpcsYF5FFkaXnV_laoOPGwesuYvcc-gycsGfIsvDLyD0IU7Ljw784Nxj" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEhZkbPPiaQalTPwGGrcp8rOnmnSAeGyACt70v9k8Mv_gwaoBUoa74-qsq_3ui6mFlMycfIx8HvFHoMhOOo8hl9qZoT_WumO8bY0-iHY7OX2wbwhLwWD3gbnjKYkx0MRdmqYjT3AmpcsYF5FFkaXnV_laoOPGwesuYvcc-gycsGfIsvDLyD0IU7Ljw784Nxj=w400-h300" width="400" /></a><br /><i>Karel in his element. </i></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhA4wU08oPqxD6D_cnWYZsaITJGgQoddFr3E4D5WhviG0JeOCgYnOUTM4adjZRqIF6akBzGYa68ScXADuclrXnnLjo8IkIPoI0n1Wd5VEVy6YO92lD-HgS03-rkBql0KWe5bCjvIMnthDI8Fh51qooK5VijMO_l2dw3-kPTIE9dtCVBp5LYJY1sV8nTseFn" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhA4wU08oPqxD6D_cnWYZsaITJGgQoddFr3E4D5WhviG0JeOCgYnOUTM4adjZRqIF6akBzGYa68ScXADuclrXnnLjo8IkIPoI0n1Wd5VEVy6YO92lD-HgS03-rkBql0KWe5bCjvIMnthDI8Fh51qooK5VijMO_l2dw3-kPTIE9dtCVBp5LYJY1sV8nTseFn=w300-h400" width="300" /></a><br /><br /><div style="text-align: left;">It was nearing 90 degrees and it was dry. Not a cloud in the sky. I went through 1.5 liters of fluid (and 3 scoops INFINIT Fructose) in my USWE hydration pack during the ride, along with a bottle of water for sipping/cooling my body. Karel and I both felt so tired and empty on the ride. But we finished the course in 2:28. We then went for a 2.35 mile run and that was even more miserable. We couldn't get our heart rate down and running on deep sand was exhausting. I had to walk several times as I was so exhausted. We nearly passed out at the end of our run (11:34 min/mile average). It was a semi productive training session as it helped get some of the funk out from travel but it was not a great-feeling workout. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiZCBgfHHeepaHbVFJLEJlzLCp3OCOHhlrzVoaB_oYWrSJw-fVf9cG-XNdTjsuDLt_sVTjzas9bqK388o-RfQ-GOyGB8FKmA5lSzw4tPeTmaIzXMPG0CrOrgMqbWRvMwPRBXFTlM2kvOzcbFRwpeJQzfZhgIjywh9tA4guxPEnYqCplST-s3vr0GAoJ6ZfH" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiZCBgfHHeepaHbVFJLEJlzLCp3OCOHhlrzVoaB_oYWrSJw-fVf9cG-XNdTjsuDLt_sVTjzas9bqK388o-RfQ-GOyGB8FKmA5lSzw4tPeTmaIzXMPG0CrOrgMqbWRvMwPRBXFTlM2kvOzcbFRwpeJQzfZhgIjywh9tA4guxPEnYqCplST-s3vr0GAoJ6ZfH=w300-h400" width="300" /></a><br /><br /><div style="text-align: left;">After our workout we went to a nearby restaurant that solid food, coffee, bread and other items. I got a popscicle to cool off (Karel got a chocolate bar) and we also got some bread, croissants (for Karel), ginger beer drink (not real beer) and coffee. </div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj5rb8wya6PpT8kPp3-CgEq3gfjYOY8POIPYYV4KgKl3QMn3sOiA1n_O-OhW46m_k6J_yBHU3jZSiEzS59JPrAXu7Wa6Lo-gCwgYpu9ts_pP6GEoVx7YYux28HlTBP5EiIIwKK6BjSXabtggdz4dRFb3R2FpELGLsLCMl_nO_2dZQz0xXWD6mqrD09fXxO5" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEj5rb8wya6PpT8kPp3-CgEq3gfjYOY8POIPYYV4KgKl3QMn3sOiA1n_O-OhW46m_k6J_yBHU3jZSiEzS59JPrAXu7Wa6Lo-gCwgYpu9ts_pP6GEoVx7YYux28HlTBP5EiIIwKK6BjSXabtggdz4dRFb3R2FpELGLsLCMl_nO_2dZQz0xXWD6mqrD09fXxO5=w300-h400" width="300" /></a></div><br />We made the drive back to our place and got a little work done before our last workout. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgipWvZp3ctqvWXhCPVEfj5sE8H8tL0JFx8z2ILC2NyW42hZz81FKt7_NNq-7P4aZc95QKi8hIBNeArFyaVa7U8nYep8sqohUNid6HAVzlmbnZgtQYESRv4JCgpEqMAP5ZTRDUxhhcZw2-gGoY68AqA8VYITbb69eit1h3iTmp1LNe8kXAm8QN9ZdYX_NRQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgipWvZp3ctqvWXhCPVEfj5sE8H8tL0JFx8z2ILC2NyW42hZz81FKt7_NNq-7P4aZc95QKi8hIBNeArFyaVa7U8nYep8sqohUNid6HAVzlmbnZgtQYESRv4JCgpEqMAP5ZTRDUxhhcZw2-gGoY68AqA8VYITbb69eit1h3iTmp1LNe8kXAm8QN9ZdYX_NRQ=w300-h400" width="300" /></a><br /><i>The neighbor has two dogs (this is Dover) who come inside our house to say hi everyday. </i><br /><br /><div class="separator" style="clear: both; font-style: italic; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiSrY6bgporkumBvwatpy80hIBbJ8WXS0WEQ0oKZsPam_rcYX3VyKFbh1frBUT4iJjB4SZVl2JUvWVSc4TSIsrhzlJOpip1kqI-_Tt9hxMKXFuiCSc2d15ror2PHh8CwGHKHMsXVJl0SF08-bJwXVEmBn87qa6HPsNeDOY-8VTiBukwS_9tZmeCYW4lJQi9" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiSrY6bgporkumBvwatpy80hIBbJ8WXS0WEQ0oKZsPam_rcYX3VyKFbh1frBUT4iJjB4SZVl2JUvWVSc4TSIsrhzlJOpip1kqI-_Tt9hxMKXFuiCSc2d15ror2PHh8CwGHKHMsXVJl0SF08-bJwXVEmBn87qa6HPsNeDOY-8VTiBukwS_9tZmeCYW4lJQi9=w300-h400" width="300" /></a></div><i>Catching up with Karel's mom and our furry crew via Skype. </i><br /><br /><br /></div></div></div></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjOUUQDY1_o5mVi62aFkwzaVMxj8uKZuSYjpZgaaLRzzknbXplvV8l3JgjRx7F360IBGYf2xjdiiK8IWqUmJ1t18fLfOirBl7Tq-GpTXPm_IrqT-KOzdTEhJmaT1bIjJyETporQ43j63tBfasiQX7m9cXrmTgglV77lf79Q-Cjtm6jac3OFQOWVO6YigtaT" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjOUUQDY1_o5mVi62aFkwzaVMxj8uKZuSYjpZgaaLRzzknbXplvV8l3JgjRx7F360IBGYf2xjdiiK8IWqUmJ1t18fLfOirBl7Tq-GpTXPm_IrqT-KOzdTEhJmaT1bIjJyETporQ43j63tBfasiQX7m9cXrmTgglV77lf79Q-Cjtm6jac3OFQOWVO6YigtaT=w400-h300" width="400" /></a><br /><br /><div style="text-align: left;">I connected with the Gordon Bay swimming group on WhatsApp and we walked down to the ocean around 5:10pm to meet up with some swimmers who were doing an open water swim at 5:30pm at Gordon's Bay. We swam to the pier (1000 meters) and back. It was a nice to have some company in the ocean. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiibwijZrOYrDusGFjcymrSdfq12p7lqucgQZOG1Ub29Jow3nEfRT4h0qKUPUnVFVBv1UDnfWxPTE-OixGOVgDag1e_Y1GBOILtQBDv0elUhphBKnR_81yTI_dVb76U_qmsqndUWvBawsgLe1U2is1JsaLmSYtu-J1ziU4r3x_Ph_9MLs_ril1f-fPUTUiM" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiibwijZrOYrDusGFjcymrSdfq12p7lqucgQZOG1Ub29Jow3nEfRT4h0qKUPUnVFVBv1UDnfWxPTE-OixGOVgDag1e_Y1GBOILtQBDv0elUhphBKnR_81yTI_dVb76U_qmsqndUWvBawsgLe1U2is1JsaLmSYtu-J1ziU4r3x_Ph_9MLs_ril1f-fPUTUiM=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">When we arrived back to our place around 7pm, I made a stir fry meal w/ potatoes and enjoyed it as the sun set on our 2nd day in South Africa. </div><br /><br /></div><br /><br /></div><br /><br /></div><br /><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /></div></div></div><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi_SEj3ErqDm16-AgNiStk1RINvFYTffPghVhninhCnaRMHyJhw6lyDTyDzE8Daj3A0koU_y3Sh4FRilBV4ifRFAGJ28qSwbAwWt0eiFOpKdikNB7oY44I0KAM8QQGN1mLXADVxnqbMZYuvfQhRZVUgilCsnStgnKOhWtjDvmqTjaJv0dE17aRct0tyapQq" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="596" data-original-width="275" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEi_SEj3ErqDm16-AgNiStk1RINvFYTffPghVhninhCnaRMHyJhw6lyDTyDzE8Daj3A0koU_y3Sh4FRilBV4ifRFAGJ28qSwbAwWt0eiFOpKdikNB7oY44I0KAM8QQGN1mLXADVxnqbMZYuvfQhRZVUgilCsnStgnKOhWtjDvmqTjaJv0dE17aRct0tyapQq" width="111" /></a></div><br /><br /><br /></div><br /><br /></div><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /></div><br /><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-34465079049361100972024-02-12T09:51:00.000-05:002024-02-12T09:51:01.048-05:00'24 South Africa travel day(s) - and a visit to London<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgd7o-koEuXKUpDq2ThDHJGhn23gVaIq2JKQ6KSeLSjIUZ_PsEaawsXGwsBOy214O659op01riVDwbDI_LCDXI8i-DesqEM-z24xKXLWQJfy7i7oPvisLMRRn7aiW1zNyAKNAb5WW1Bmp6zKxy9wvDDEkcMPtPtROG5GViAlCoDpSrTT83HjpAaQWvpbzG5" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgd7o-koEuXKUpDq2ThDHJGhn23gVaIq2JKQ6KSeLSjIUZ_PsEaawsXGwsBOy214O659op01riVDwbDI_LCDXI8i-DesqEM-z24xKXLWQJfy7i7oPvisLMRRn7aiW1zNyAKNAb5WW1Bmp6zKxy9wvDDEkcMPtPtROG5GViAlCoDpSrTT83HjpAaQWvpbzG5=w400-h300" width="400" /></a></div> <p></p><p class="MsoNormal">On Friday morning (2/9) I woke up with excitement and
sadness about our upcoming 19 day trip to South Africa. Excited to travel and
race on our mountain bikes at Xterra South Africa and PE Plett 4-stage mountain
bike race but sad to leave Campy, our other senior Madison (cat, almost 16) and
our 3 littles โ Ella, Sylvi and Asher. Thankfully, Karelโs mom is staying at
our house (we flew her in from Czech in early January) and she can keep
everyone on their routine, they will be loved and they wonโt be alone. <br /><br /></p><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhkaDS3dxht9Ia_3I8gX54-cSUsmqMP_BVa_DaDBl5OBRPCYw0b0v8QkQU02672peZEwpM7bwqG_iWtw3-qy8I06CRdbQadYEDqHQIQz3B3ST7sy2OkxArIcY3mUWzpM4k4ZJudjqvAmIrrHcbjAbxaSiNUrmmyJaI7sgX4Ap5qJWM9K-dMsVaAr1uZHPEw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhkaDS3dxht9Ia_3I8gX54-cSUsmqMP_BVa_DaDBl5OBRPCYw0b0v8QkQU02672peZEwpM7bwqG_iWtw3-qy8I06CRdbQadYEDqHQIQz3B3ST7sy2OkxArIcY3mUWzpM4k4ZJudjqvAmIrrHcbjAbxaSiNUrmmyJaI7sgX4Ap5qJWM9K-dMsVaAr1uZHPEw=w300-h400" width="300" /></a> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg6A3m-G8QYPkXuvkFlxeufrQBeLZCQBh71WylDdyFlBSIGDsuN_5Ys4H8jdacU8QBUr5FpPl_nVjFYRnLdVVgQ8nnByHP4MdRmojKT7sTXVNwfUKrHp8fnSZiohZ20Pz_zbdoYC1d0N1-Hp9w8kQe1E0SLo2VystHK8MUqkJyRAFN-mG7Rdbxek1Z1Fa9g" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEg6A3m-G8QYPkXuvkFlxeufrQBeLZCQBh71WylDdyFlBSIGDsuN_5Ys4H8jdacU8QBUr5FpPl_nVjFYRnLdVVgQ8nnByHP4MdRmojKT7sTXVNwfUKrHp8fnSZiohZ20Pz_zbdoYC1d0N1-Hp9w8kQe1E0SLo2VystHK8MUqkJyRAFN-mG7Rdbxek1Z1Fa9g=w300-h400" width="300" /></a></div></div></div>
<br />
I started my morning by joining our masters swim group at Westside aquatic
center from 7:20-8:45am. The group starts around 7am but I usually get in
around 7:15-7:20. It was a spicy swim set with a lot of short intense sets,
finishing with a little distance. I love swimming with others and we had a
great group. I shared a lane with our athlete Yannick who is making a great
comeback after breaking his collarbone in November from a bike crash. Karel
swam 2000 yards at Furman and followed it up with an intense 1-hour SYSTM bike
workout on the trainer. <br />
<br />
We packed up the car, overloaded the furries with kisses and hugs and made our
3 hour drive to the Atlanta international airport around 11:15am. <br />
<br />
I booked our travel in October. There was a lot to book with this trip so I
will save that for another blog. But our flight was ATL to Heathrow (London) on
Delta and then London to Cape Town on Virgin. I booked a flight to Cape Town
that gave us a 11 hour layover in Heathrow so that we could explore the city as
we have never been there before (well, never outside the airport). <br /><div style="text-align: center;"><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhKbRUIIu-0HBk1NJKk7fto3zrkpv6E6uSMlYilB00bwsn4jEqlIrDwSxwRkMICvPuOxXVldUymV0is039DljmvgiJL5SL5L2-fe21HGsCN_Q4u7LO1iXa9awAwdN079aK2-N3u7W_L-3hu6Vzzvu0D4TVv7U1VIMLWLR8NEETjr9s5uywRpkMO0f3DlTK_" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhKbRUIIu-0HBk1NJKk7fto3zrkpv6E6uSMlYilB00bwsn4jEqlIrDwSxwRkMICvPuOxXVldUymV0is039DljmvgiJL5SL5L2-fe21HGsCN_Q4u7LO1iXa9awAwdN079aK2-N3u7W_L-3hu6Vzzvu0D4TVv7U1VIMLWLR8NEETjr9s5uywRpkMO0f3DlTK_=w300-h400" width="300" /></a></div><br /></div>
We have a pretty good routine when we travel from ATL. We park in hourly
parking ~4 hours before our flight departs. International flights usually board
an hour before take-off. Arriving this early means we donโt have to wait very
long to check in as there is rarely anyone in front of us in line โ this time
there were 2 people. We checked in our suitcases and bikes, dropped off our
bikes at oversized luggage (which is by security) and then went back to our car
to drive to off site parking. <br />
<br />
I ask Park nโ Fly to book off site parking ~3 miles away. I book online in
advance to save money. I was able to find a deal for $9/day and I got 3 days
free as a โloyaltyโ member. After we parked, we boarded the free shuttle to the
domestic terminal (since there are no shuttles from off site parking to
international). We then go through TSA pre-check and board the plane train to
our terminal. For this trip we were in Terminal E. <br />
<br />
It was around 3:30pm when we arrive to our terminal so we had ~2 hours to spend
in the Delta Sky Club lounge to work before our first flight. We also ate some
food as we were really hungry. Our flight was delayed by an hour so we had 3
hours in the lounge โ which allowed us to get a lot of work done. We left the
lounge around 6:20pm and waited another 20 minutes at our gate before they
announced that they were almost ready to board after waiting for something on
the plane to be fixed. We finally boarded the main cabin and we were off to
London around 7:30pm. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEibXLbXt2m7cMMz828P1AsE6Yv93QAzZ4gndi9sQZsu_EHNNAUgKk-Jtdhm8l-Y27pnyYfcWgALG7aRInrOtywl9nzFTcWbYCR7ABm7oX3012i-xo695FY4gbInSwgp7p6sBgpcqG-paw5VttauXS8pifXpcr_-VfTIXbVO6RUoOKxfT_9NZm3V6tg_h1N0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEibXLbXt2m7cMMz828P1AsE6Yv93QAzZ4gndi9sQZsu_EHNNAUgKk-Jtdhm8l-Y27pnyYfcWgALG7aRInrOtywl9nzFTcWbYCR7ABm7oX3012i-xo695FY4gbInSwgp7p6sBgpcqG-paw5VttauXS8pifXpcr_-VfTIXbVO6RUoOKxfT_9NZm3V6tg_h1N0=w300-h400" width="300" /></a></div></div>
<br />
We were both really tired so we watched a movie (I watched Wonder โ super
cute), ate dinner and then tried to sleep for the rest of the flight (~5
hours). We slept on and off. I pre-ordered the vegetarian โ dairy meal (as I
always do online when I purchase the flight tickets) and the meal was really
good. Iโve had this dish before but I really enjoy it. It was a curry dish w/
tofu, bulgur salad and fruit. There was also a piece of pita bread and a roll
(I didnโt eat the roll, I was full). <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgn3vYkkoXmpVDrvwRLDw4eEvahZG2jG09zGymGc8NA3sPbxCyTz0qw8bFYi44os-ZTVF2y1VtIOWQ2F8JspzFdHcNhl7FmtEGmSpKtA9CUNR1C6bhI_fnAjZRMNCzrg5bK5uCYfriozac7HR21M-TEs3cyff0JaIFhsav-K4QNG0AcbosiXjjKlJZ9pvQz" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgn3vYkkoXmpVDrvwRLDw4eEvahZG2jG09zGymGc8NA3sPbxCyTz0qw8bFYi44os-ZTVF2y1VtIOWQ2F8JspzFdHcNhl7FmtEGmSpKtA9CUNR1C6bhI_fnAjZRMNCzrg5bK5uCYfriozac7HR21M-TEs3cyff0JaIFhsav-K4QNG0AcbosiXjjKlJZ9pvQz=w300-h400" width="300" /></a></div><br /></div>
We woke up to a light breakfast around 90 min before landing. It was ok. I
didnโt finish my sandwich as I wasnโt too hungry. It was a veggie and cheese
sandwich. I wish it had egg on it for more protein but I snacked on a protein
bar later on.<br />
<br />
After we arrived in Heathrow, we went through customs (which was really quick)
and then left the baggage area. We didnโt need to collect our bags/bikes as
they were going to our final destination (Cape Town). It felt really weird
leaving the airport with only our carry on backpacks. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjJOSE--UiNK1ftJTTSDlJ-PTCUxOd5nWMpmzTPi458MM52dwD8ijFaobDMqSjUfkkoJEARUD2Fcezt1avWYYWdQrUEbVxt3Llf6SPIOThWvUaY9cmrxUCFznJmjF2rW09rIfIaruHjnuq5SQ-jJXSFDlkWuCOeanVUPwqA2eMeIy6ks8KkynCQfa0ehSzZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjJOSE--UiNK1ftJTTSDlJ-PTCUxOd5nWMpmzTPi458MM52dwD8ijFaobDMqSjUfkkoJEARUD2Fcezt1avWYYWdQrUEbVxt3Llf6SPIOThWvUaY9cmrxUCFznJmjF2rW09rIfIaruHjnuq5SQ-jJXSFDlkWuCOeanVUPwqA2eMeIy6ks8KkynCQfa0ehSzZ=w400-h300" width="400" /></a></div><br /></div>
We went to <a href="https://www.heathrow.com/at-the-airport/airport-services/left-luggage" target="_blank">Left Baggag</a>e after exiting the baggage area and checked our carry on
bags for 15 pounds each. This way we could explore London and not have to carry
our bags. <br />
<br />
We figured out how to use the underground system and booked two tickets on the
Heathrow Express โ a 15 minute ride to Paddington station in London (round trip
was 70 pounds). We lucked out that our friend Honza was in London for an
INFINIT nutrition work trip and he is really familiar with London so he was our
tour guide. I had also reached out to a past athlete of mine who lives in
London and a current athlete of mine who used to live in London for
suggestions. Once we arrived in Paddington we took the underground to
Piccadilly Circus station.<br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjFukrCZMe8gN9I1Jb8hur6BXbagphzYBRHL2zZSdpyAP3yM2-UcBxD26cZ6Onlkz5JFd9N4IvzLi8E1D3nagCoETlX-M4eERtnFZ7c3lrCSH9Y4Xr4UzhuWYQVia5b5a524uL7-zaOGq1GTI3lUfUPip6BSppE2JHj_eaZEA4kb9JbDdnFBG9E97Qsl0iQ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjFukrCZMe8gN9I1Jb8hur6BXbagphzYBRHL2zZSdpyAP3yM2-UcBxD26cZ6Onlkz5JFd9N4IvzLi8E1D3nagCoETlX-M4eERtnFZ7c3lrCSH9Y4Xr4UzhuWYQVia5b5a524uL7-zaOGq1GTI3lUfUPip6BSppE2JHj_eaZEA4kb9JbDdnFBG9E97Qsl0iQ=w300-h400" width="300" /></a></div><br /></div>
<br />
I had a list of what I wanted to see and we tried to check off all we could in
4 hours: <br /><br /> Trafalgar square<br /> Downing street<br /> Buckingham palace<br /> Westminster Abbey<br /> Hyde park corner โ didnโt get to<br /> Piccadilly circus<br /> Leicester square<br /> Covent garden โ didnโt get to<br /> Tower Bridge<br /> London Eye<br /> Big Ben <p></p>
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text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg1nwaEI9FEfXgK2lOD0bQMFYqYsLi15WDFSxaUXYgvito7Te8GAHI7i1-mkHWt-5UqVu9_bQbSqLNy65XCPEryLqKRtWk_FuYEipMI3MedFPjmoTHxOjDYwEzHBHQ4fiJzm2GSth4SQaCCvLw2gKCncHcgdqiLZMyNYJNwXOBYzxwt8WKK7-9bfw4VgUNd" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEg1nwaEI9FEfXgK2lOD0bQMFYqYsLi15WDFSxaUXYgvito7Te8GAHI7i1-mkHWt-5UqVu9_bQbSqLNy65XCPEryLqKRtWk_FuYEipMI3MedFPjmoTHxOjDYwEzHBHQ4fiJzm2GSth4SQaCCvLw2gKCncHcgdqiLZMyNYJNwXOBYzxwt8WKK7-9bfw4VgUNd" width="400" /></a></div></div></div></div></div><br /></div>
The weather was cool and it was on and off drizzling but thankfully we were
able to see a lot. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhnJgAQ5A9Y9ADasMSOSrcLJqdDjlTcxXTEWyhd6O1kLsbBjTPLyDHu3NBZomViF1xvdRpa5g1dbsbqzIpxJEW3q7TUGDcP_nI3sy8ne_5eXZLUD80w5N-tUNmi6Xhiw05AEsIgnxdnf-8jOY-QTrDBySoGI_YsMNzMjy-Si5fSXCJ2mLO_nEiPJgBtja1I" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhnJgAQ5A9Y9ADasMSOSrcLJqdDjlTcxXTEWyhd6O1kLsbBjTPLyDHu3NBZomViF1xvdRpa5g1dbsbqzIpxJEW3q7TUGDcP_nI3sy8ne_5eXZLUD80w5N-tUNmi6Xhiw05AEsIgnxdnf-8jOY-QTrDBySoGI_YsMNzMjy-Si5fSXCJ2mLO_nEiPJgBtja1I=w300-h400" width="300" /></a></div><br /></div>Although we were really sleepy, it was nice to walk around
before our long flight to Cape Town. <br />
<br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiiiicIajxKwbYxZbaaMbCYWzz4Eq-gfjU1YwvQ1Pk6IiojZEauF7ZTvM4coEf5VJWbd8jZsqkAa3LgHbvKu5rGmR7Dct53zXnZi88dTPtmQml6lmWtUznPV4ppEG7XMQhv-QGoYJLtcK6UDt2gL8Yrizg4zeHnPHFnA4msZzBMVv6maAGmRedxrYOatLVv" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEiiiicIajxKwbYxZbaaMbCYWzz4Eq-gfjU1YwvQ1Pk6IiojZEauF7ZTvM4coEf5VJWbd8jZsqkAa3LgHbvKu5rGmR7Dct53zXnZi88dTPtmQml6lmWtUznPV4ppEG7XMQhv-QGoYJLtcK6UDt2gL8Yrizg4zeHnPHFnA4msZzBMVv6maAGmRedxrYOatLVv=w300-h400" width="300" /></a></div><br /><br /></div>
We ate lunch at <a href="https://www.saborrestaurants.co.uk/">Sabar โ a vegetarian/vegan Indian
Restaurant</a>. It was delicious.<span style="mso-spacerun: yes;"> <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPsjrk0yJL4jUhG0hq3CWFUCHsGu87EPf2kdrPjxpFyPnoqMxWNLeE2OJyDsnTRjABOQJLH1473nTCFgrJw-BH4wYeRi0MNlm9VhcDtVn2eso0A4xjwkgoXRMvSigLIO-lvguwl4LxZO3KnZLXshGboEYF6So2_tbjxPjjvmAL97sR43UDDTDszULvJt7a/s1440/food.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1440" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPsjrk0yJL4jUhG0hq3CWFUCHsGu87EPf2kdrPjxpFyPnoqMxWNLeE2OJyDsnTRjABOQJLH1473nTCFgrJw-BH4wYeRi0MNlm9VhcDtVn2eso0A4xjwkgoXRMvSigLIO-lvguwl4LxZO3KnZLXshGboEYF6So2_tbjxPjjvmAL97sR43UDDTDszULvJt7a/w400-h300/food.jpg" width="400" /></a></div><div style="text-align: center;"><br /></div></span>We
took the Central Line back to Paddington. It was really easy to access the
underground as all you do is use a credit card for wireless payment and scan
before and after riding the underground. We took a taxi to see the Tower Bridge as that was a few miles away from everything else that we saw. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhughD4iO09GlWlPTvMk-94ghGFi2yRTqqWiaQzaXKSJ4BXZTZ7DEVxvto6FapHoHD-Z1PaA5NxyQdlH8A4EKoGdCa_dDOtmxvkPIBI08W1uDVb4UYckBY2MpZL1k_eFaPNvMCzp0wQbPdp2HGBOXG2sITIBd1SEYeTL7kmFOte2gEiHA7Ha5aGqgWDIBJB" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhughD4iO09GlWlPTvMk-94ghGFi2yRTqqWiaQzaXKSJ4BXZTZ7DEVxvto6FapHoHD-Z1PaA5NxyQdlH8A4EKoGdCa_dDOtmxvkPIBI08W1uDVb4UYckBY2MpZL1k_eFaPNvMCzp0wQbPdp2HGBOXG2sITIBd1SEYeTL7kmFOte2gEiHA7Ha5aGqgWDIBJB=w300-h400" width="300" /></a></div><br /><br /></div>
I had a hard time keeping my eyes open on the train ride back to the terminal.
We picked up our carry on bags at Left Luggage and then walked to departures. I
received an email when checking in for our flight on Thursday about reserving a
time slot for security so I reserved 3:45pm (with a buffer of 15 min before and
after). We ended up arriving around 3:45pm so it worked out perfect. I suppose
this would save time during really busy times of the year. We didnโt have to
wait very long and I donโt think the regular security was that busy. <br />
<br />
After going through security, we went to the Club Aspire lounge (with our
priority pass membership) and had a light snack and worked a little before
boarding our 11-hour Virgin Atlantic Flight (premium economy) to Cape Town. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg75ekVKrNVqd9VXwfE8Zk2znLG8zEl8hk2ZFka68qCMKjwj4cUUh9lawyQgdiMi0TI2XP98DDmNRkfu7DO-4iYkFd1CoaJd8oWTdwkB9c6eh-Is6h1gu3774WCXDwd-SVISz6Irq4fgSH6u5VcdbcnMZhAl2W191pI_OnbyTlIC5NMarT7Rwen--noVPXZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEg75ekVKrNVqd9VXwfE8Zk2znLG8zEl8hk2ZFka68qCMKjwj4cUUh9lawyQgdiMi0TI2XP98DDmNRkfu7DO-4iYkFd1CoaJd8oWTdwkB9c6eh-Is6h1gu3774WCXDwd-SVISz6Irq4fgSH6u5VcdbcnMZhAl2W191pI_OnbyTlIC5NMarT7Rwen--noVPXZ=w300-h400" width="300" /></a></div></div>
<br />
After experiencing Virgin Atlantic Upper Class last September in route to Italy
for XTRI Icon, I fell in love with the airline experience. As part of the award
ticket (credit card points) that I booked to Cape Town, we sat in premium for 11 hours from London
to Cape Town. The seats were large and comfy, the recline and foot rest was
great, the food and service was amazing and the movie selection was great. I
finally watched Barbie (which I loved!) and I also watched No Hard Feelings
(which was funny). Karel likes to watch more serious movies โ he watched Oppenheimer,
which he said was really impactful. <br />
<br />
Karel slept on and off throughout the flight. His back and leg were bothering
him which made it hard for him to sleep. I was able to get some good sleep throughout
the flight. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjUSkMk8HClKTTtIBD1Ek-GcFfItG3bm1daX0fTZyU5SCY075uYQXI_sDUIxPW5MfFWvO6EgPlHMjI-j2AcLHCe5RnLfaLfLcQa6Z0ma7zkaPy9EI3BDK33hkhw9qRzzP-5AI2o1UuZ1zxIIjFsQ23fPTS3LLZka9nXnZFwfQ7CwuzG6CoMJRScHSQNUAjI" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjUSkMk8HClKTTtIBD1Ek-GcFfItG3bm1daX0fTZyU5SCY075uYQXI_sDUIxPW5MfFWvO6EgPlHMjI-j2AcLHCe5RnLfaLfLcQa6Z0ma7zkaPy9EI3BDK33hkhw9qRzzP-5AI2o1UuZ1zxIIjFsQ23fPTS3LLZka9nXnZFwfQ7CwuzG6CoMJRScHSQNUAjI=w400-h300" width="400" /></a></div><br /></div>
We arrived in Cape Town around 7:30am which was a bit strange to arrive so
early in the morning for an international flight. We went through customs
(which took about 20 minutes) and then got our luggage. We were happy to see
that our bikes and luggage were there after the 11 hour layover in London (we
were a bit worried about the long layover). We walked across the street to the
rental car and picked up our SUV from Sixt. I booked online from one of our
credit card portals and while I got a great deal, I think Iโll avoid using Sixt
in the future as we have used them twice and the SUVs that we have received have
been really small with little trunk space. We were able to fit in all our stuff
but it was a tight squeeze. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiVxWmQuINB24OBPWPurBTP_QeUST_YNVcpz0TAV8uXxTNv7xuczuUmTFXucQeYNiSBqZ74mT6plK98dJsblo52LEYGKniT4f-iubLofZtoTrNHFDrK1hXa_tIO7Pl8uyxNbuTnSKGWrGM01SN92bvv4HleQVYSzcooKxGLSnnm3qtFG6Fz0Qn6-tQEpPSl" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiVxWmQuINB24OBPWPurBTP_QeUST_YNVcpz0TAV8uXxTNv7xuczuUmTFXucQeYNiSBqZ74mT6plK98dJsblo52LEYGKniT4f-iubLofZtoTrNHFDrK1hXa_tIO7Pl8uyxNbuTnSKGWrGM01SN92bvv4HleQVYSzcooKxGLSnnm3qtFG6Fz0Qn6-tQEpPSl" width="225" /></a></div><br /></div>
Karel did well with driving on the left side of the road (and right side of the
vehicle) and we made our way 35-minutes to our Airbnb in Gordonโs Bay. <br /><br />We arrived to our Airbnb around 10:30am on Sunday. It was nice to be back at the same place where we stayed last year. After unloading the car, we walked to the SPAR grocery store a few blocks away and got a few things from store. After eating a light lunch, it was nearing noon local time and we couldn't fight it any longer. We took a nap. And I slept for 5 hours! <br /><br />After waking up around 5pm, I did some mobility and went outside for a short 3 mile run around Gordon's Bay. It felt so good to run in a sports bra and feel the warm dry air. The beach was packed. It was around 80 degrees in the evening. Karel met me at the beach and he did a shake out swim in the ocean for 20 minutes. The water was a little cool but he got used to it. <br /><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgc1ydi-_qiZ94F83yaGGTXvKKlBLxNw9dTgDAur8UAzp3njXNBA2q3TJFQFTa5uJtInY9_2Y6IqNnjsizp0vPad9--7gc8tq5IqJnP50N3Q5tWCUTJM4iPRECjNXY2pquAFOP_CJQx-JoGZRTMFx2Wa638OGbI_f3D3giZCTK6gnhfPGKGnagRh7-K3gET" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgc1ydi-_qiZ94F83yaGGTXvKKlBLxNw9dTgDAur8UAzp3njXNBA2q3TJFQFTa5uJtInY9_2Y6IqNnjsizp0vPad9--7gc8tq5IqJnP50N3Q5tWCUTJM4iPRECjNXY2pquAFOP_CJQx-JoGZRTMFx2Wa638OGbI_f3D3giZCTK6gnhfPGKGnagRh7-K3gET=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi3c1ECqZnaiQvxCINQP4XhtmfJSFZyeMSml5iTcZ4Fzg9zqwNbFdzWoGJApgvJORVSt1cRmUJ_xc1O3lYZmbOWiqrTt3Oev4neyzAFItbS4WoMR87jrgAfsKvLVcJ4--K65Cz--m9GMd7hm2omZUt2prrzivAaPLRZZZGErZHMJHtDU2qAPEHBSMfUia-x" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEi3c1ECqZnaiQvxCINQP4XhtmfJSFZyeMSml5iTcZ4Fzg9zqwNbFdzWoGJApgvJORVSt1cRmUJ_xc1O3lYZmbOWiqrTt3Oev4neyzAFItbS4WoMR87jrgAfsKvLVcJ4--K65Cz--m9GMd7hm2omZUt2prrzivAaPLRZZZGErZHMJHtDU2qAPEHBSMfUia-x=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgczJDcfCI3TJGJpZVXDyQCKEDyBU_EZqWqiC-wPplrJ4DwUqY20e3NrSywe3QrZijSvwq9rqGpU7mKMUgJPVHxNVzQNiLCcMMeQwf00bOCsZovSn69ck9XAyKOM3J6TIdWgc4s5YlsX-NF8a7PLH6dGTM0GPn8E8ZMWuX9rNP5PV03OcALQ053TS4w30Lq" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEgczJDcfCI3TJGJpZVXDyQCKEDyBU_EZqWqiC-wPplrJ4DwUqY20e3NrSywe3QrZijSvwq9rqGpU7mKMUgJPVHxNVzQNiLCcMMeQwf00bOCsZovSn69ck9XAyKOM3J6TIdWgc4s5YlsX-NF8a7PLH6dGTM0GPn8E8ZMWuX9rNP5PV03OcALQ053TS4w30Lq" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjnWmJnskjtzLtV2TkYHEkM6qdhUlbzyDI8YJuMM_0ReaUWNn2iErDhTj_vwaaEWuhWo9LA2aqFWmBpE_Ws5FLuEaAluQpiqry_onwtk9tQwiJY_WdpQzitVzLQDugkTMAossI4yRSMrD5P4AwXAdw26cvF-rNA7ohetBCVSkcZtVfK432fIKWeXWaNXpPq" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjnWmJnskjtzLtV2TkYHEkM6qdhUlbzyDI8YJuMM_0ReaUWNn2iErDhTj_vwaaEWuhWo9LA2aqFWmBpE_Ws5FLuEaAluQpiqry_onwtk9tQwiJY_WdpQzitVzLQDugkTMAossI4yRSMrD5P4AwXAdw26cvF-rNA7ohetBCVSkcZtVfK432fIKWeXWaNXpPq=w300-h400" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiKv7OZdRTDWG8M5KhKhRhyrf3zVnU_Qhv4Hy-Ja364YC3QXRIWlbPsEFODWDImCxj60zblDQChm_WcGT9XUpNg_6diyJSoKbtR2RHZCU9cK36FbTe7AcVADLa4cVX7nPdI3cgkhRcbVnZYwjVwYY1ePbs9Ut-Ag8cDiYgiJE75Na2GPp9wig-DYumQceyS" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiKv7OZdRTDWG8M5KhKhRhyrf3zVnU_Qhv4Hy-Ja364YC3QXRIWlbPsEFODWDImCxj60zblDQChm_WcGT9XUpNg_6diyJSoKbtR2RHZCU9cK36FbTe7AcVADLa4cVX7nPdI3cgkhRcbVnZYwjVwYY1ePbs9Ut-Ag8cDiYgiJE75Na2GPp9wig-DYumQceyS" width="225" /></a></div><br /></div></div></div></div></div>After eating dinner around 8pm and Skyping with Karel's mom at our house, we went to bed around 9:30pm and went to sleep. Although our place doesn't have AC, we stayed cool with fans. I was surprised I slept so well after a 5 hour nap but I guess I needed it. I woke up around 6am on Monday. <br />
<br />
After 2 days and 44 hours of travel, little sleep over two nights, 4 hours in
London and 19 hours of flying, we can officially start our race-cation. <o:p></o:p><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-74381940020347823022024-02-07T16:11:00.000-05:002024-02-07T16:11:02.389-05:00Is breakfast the most important meal of the day? <p> </p><table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnTextContent" style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><div style="text-align: center;"><span style="color: #cc0066; font-size: x-large;"><span style="caret-color: rgb(238, 130, 238);">The Importance of Breakfast</span></span></div></td></tr></tbody></table></td></tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" class="mcnImageBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnImageBlockOuter"><tr><td class="mcnImageBlockInner" style="padding: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnImageContentContainer" style="border-collapse: collapse; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnImageContent" style="padding: 0px 9px; text-align: center; text-size-adjust: 100%;" valign="top"><img align="center" alt="" class="mcnImage" src="https://mcusercontent.com/8e4b976514e8596abb71bbc76/images/b2fca135-ae0a-d399-7a23-525ceb0c14b7.jpg" style="border: 0px; display: inline; height: auto; max-width: 1280px; outline: none; padding-bottom: 0px; vertical-align: bottom;" width="451.19077148437503" /></td></tr></tbody></table></td></tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnTextContent" style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><p style="line-height: 24px; margin: 10px 0px; padding: 0px; text-size-adjust: 100%;"><strong>Where are my breakfast lovers at? </strong><strong>๐โโ๏ธ๐๐ฝโโ๏ธ๐๐ผ</strong><br /><br />As the name suggests, breakfast (or the first meal after you wake in the morning) breaks the fasting period that occurred throughout the night. <br /><br />Despite the many benefits of starting your day with a nutritious meal, I've heard many convincing reasons for skipping breakfast: </p><ul><li style="text-size-adjust: 100%;">Not feeling hungry</li><li style="text-size-adjust: 100%;">Not having time</li><li style="text-size-adjust: 100%;">Wanting more sleep </li><li style="text-size-adjust: 100%;">Can't tolerate food first thing in the morning</li><li style="text-size-adjust: 100%;">Desire to lose weight</li><li style="text-size-adjust: 100%;">The rest of the family skips breakfast </li><li style="text-size-adjust: 100%;">Having nothing to prepare</li><li style="text-size-adjust: 100%;">Poor appetite </li><li style="text-size-adjust: 100%;">Having nothing to eat </li><li style="text-size-adjust: 100%;">Having no one to prepare breakfast</li></ul><p style="line-height: 24px; margin: 10px 0px; padding: 0px; text-size-adjust: 100%;">There's been a considerable amount of research to try to answer the question "Is breakfast the most important meal of the day?" and while the results are mixed, there are many noticeable benefits for starting your day with a meal. </p><ul><li style="text-size-adjust: 100%;">Eating regular meals and snacks - starting with breakfast - allows for more opportunities throughout the day to provide your body the nutrients and energy it needs to optimally function. You are also giving your brain a boost.</li><li style="text-size-adjust: 100%;">For better productivity, concentration and focus, it's important to feed your body and brain when you wake up in the morning. Because the brain uses glycogen (stored carbohydrates) when you sleep, trying to thrive throughout the morning can be difficult when blood sugar is dropping. </li><li style="text-size-adjust: 100%;">For better satiety and more stable energy throughout the morning, it's important to combine a bit of fat and protein with carbohydrates. For example, instead of having a bowl of cereal (primarily carbs with a little protein), have yogurt topped with nuts, granola and fruit for a well-balanced meal to keep you satisfied throughout the morning. </li><li style="text-size-adjust: 100%;">Low energy, sugary cravings, moodiness, cognitive impairment, sleepiness and overeating, alongside lightheadedness, dizziness and poor concentration may occur the body doesn't receive the energy it needs in the early morning hours of the day. Plus, you are more likely to snack or graze throughout the day when you fall short on your morning calorie needs. </li></ul><p style="line-height: 24px; margin: 10px 0px; padding: 0px; text-size-adjust: 100%;">Breakfast does not have to be a fancy meal. Your food options can be made quickly and consumed on the go. And for anyone who has yet to appreciate traditional breakfast foods like oatmeal or eggs, you'll be happy to hear that breakfast can be whatever you want it to be. </p>To create a well-balanced breakfast, aim for the following range of macronutrients:<ul><li style="text-size-adjust: 100%;">Carbohydrates (~50 - 80g)</li><li style="text-size-adjust: 100%;">Fat (~15 - 20g)</li><li style="text-size-adjust: 100%;">Protein (~20 - 30g)</li></ul>If you lack creative breakfast ideas, here are a few suggestions:<ul><li style="text-size-adjust: 100%;">Pita or wrap stuffed with scrambled eggs, veggies, leafy greens, salsa, guacamole and cheese. Serve with orange slices.</li><li style="text-size-adjust: 100%;">French toast w/ yogurt, nuts and fruit.</li><li style="text-size-adjust: 100%;">Burrito/wrap with beef, tofu or eggs, lettuce, tomato, onion, mushroom, guacamole, salsa, cheese and a dollop of sour cream.</li><li style="text-size-adjust: 100%;">Naan breakfast pizza</li><li style="text-size-adjust: 100%;">Oatmeal w/ nuts/seeds and berries and a glass of milk or yogurt.</li><li style="text-size-adjust: 100%;">Apple with spoonful of nut butter on a slice of toast. Served with yogurt or cottage cheese.</li><li style="text-size-adjust: 100%;">Waffles topped with fruit, cottage cheese and seeds. </li><li style="text-size-adjust: 100%;">Rice w/ lean meat (or Boca vegetarian crumbles) and veggies topped with cheese. </li><li style="text-size-adjust: 100%;">French bread, pita or wrap w/ marinara sauce + cheese and your choice of protein on top.</li><li style="text-size-adjust: 100%;">Cottage cheese or yogurt with fruit, goji berries, cacao nibs, nuts and granola.</li><li style="text-size-adjust: 100%;">Grilled tempeh + wrap/pita or bread + slice of cheese, lettuce. Fruit on the side.</li><li style="text-size-adjust: 100%;">Yogurt topped with granola, honey, nuts, seeds and fruit.</li><li style="text-size-adjust: 100%;">Lettuce wraps filled with lean protein, veggies, cheese and avocado. Served with a side of rice/whole grains.</li><li style="text-size-adjust: 100%;">Smoothie made with protein powder, fruit, milk and spinach/kale. Served with bread or waffle and a spoonful of nut butter on top.</li><li style="text-size-adjust: 100%;">Homemade muffin with butter on top and hardboiled eggs on the side.</li><li style="text-size-adjust: 100%;">Bagel with egg, cheese, lettuce and veggies.</li><li style="text-size-adjust: 100%;">Pita bread with hummus, veggies, lettuce and egg or lean meat. Served with fruit.</li></ul><ul></ul></td></tr></tbody></table></td></tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" class="mcnDividerBlock" style="border-collapse: collapse; color: black; min-width: 100%; table-layout: fixed; text-size-adjust: 100%; width: 100%;"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner" style="min-width: 100%; padding: 18px; text-size-adjust: 100%;"><table border="0" cellpadding="0" cellspacing="0" class="mcnDividerContent" style="border-collapse: collapse; border-top: 2px solid rgb(234, 234, 234); min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td style="text-size-adjust: 100%;"></td></tr></tbody></table>And if you need help deciding what to meal prep, Joey has 5 delicious and easy breakfast recipes that you can choose from. Check them out <a href="https://mailchi.mp/95ad7362cb15/breakfast" target="_blank">HERE!</a></td></tr></tbody></table>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-41959548620962621342024-02-05T13:21:00.004-05:002024-02-05T13:21:22.123-05:00How to boost your iron intake <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieyqo5jkXNzbBC0JcQjmdXhs4-ib0ovDaeI2-61URWwzsC1Z8eaovCzoiXPYcD4vzIAgznF3qwUDDMdkoYMPLi1mkto-M5K1cw_PqVCaWbfIA8LmviQorEYDbilxhJyAo-aY_spBafQX0ezjXqaTq3eJoXUTRXuWm3nYE_ihfzhCBBuaYafbqOl-fXQ6ra/s1080/1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieyqo5jkXNzbBC0JcQjmdXhs4-ib0ovDaeI2-61URWwzsC1Z8eaovCzoiXPYcD4vzIAgznF3qwUDDMdkoYMPLi1mkto-M5K1cw_PqVCaWbfIA8LmviQorEYDbilxhJyAo-aY_spBafQX0ezjXqaTq3eJoXUTRXuWm3nYE_ihfzhCBBuaYafbqOl-fXQ6ra/w400-h400/1.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both;">With races approaching and training volume/intensity increasing, now is a great time to get your blood tested.<br /><br />I recommend comprehensive testing at the start of the year and routine blood testing on specific markers (ex. iron panel) every 3-6 months throughout your training cycle. Recognizing individual trends can help you better understand the role of your diet, training and lifestyle choices on your health.<br /><br />Iron deficiency anemia can be prevented and it's also very treatable. However, most athletes are not diagnosed until health and performance are severely compromised. At this point, it can take several months for the body to return to optimal health.<br /><br />Routine blood testing from companies like Athlete Blood Test can help you understand what's happening inside your body so that you can train and perform at your full capacity.<br /><br />While it's never too late to get tested, do yourself a big favor and don't wait until you are sick, injured, burnout, exhausted or struggling with low energy levels to determine if you are dealing with a nutrient deficiency.<br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7WzXDA1BTvFV5ExHaq_WqTA_NmdohK-9VGQIljdUIlItAAtFNsnWShS5FUx1GL2B6Cn0skMvt-Dd5yEqPvcKfdeGe_o1ttq5keYWEDfGRmOQkh0b_RNbS4vTMq_jZ8iinLVjiq6yaw9Tvaa0JhcuiBgGpZYoX_7noHF_D-IbTcs2ZnZHC52U08ZlBF7xM/s1080/2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7WzXDA1BTvFV5ExHaq_WqTA_NmdohK-9VGQIljdUIlItAAtFNsnWShS5FUx1GL2B6Cn0skMvt-Dd5yEqPvcKfdeGe_o1ttq5keYWEDfGRmOQkh0b_RNbS4vTMq_jZ8iinLVjiq6yaw9Tvaa0JhcuiBgGpZYoX_7noHF_D-IbTcs2ZnZHC52U08ZlBF7xM/w400-h400/2.png" width="400" /></a></div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVTQDVBia9XvjUPEs812Ztky8IyAV-AGUR2VHah4OvWpqJtExfcfFzO06ChVfEEXyuwgLMRIkjKMkOn9S5v1ls_JLO6EFJuUsPsuTe6twJ1L3dHzlTqaTsOwr47F5PO2H-JAKSjcHyPGZpa1yZRZH_Jpn1Kxtp_-l8QBR3Np4B9Rrlq1ohgs9cqua8hQNf/s1080/3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVTQDVBia9XvjUPEs812Ztky8IyAV-AGUR2VHah4OvWpqJtExfcfFzO06ChVfEEXyuwgLMRIkjKMkOn9S5v1ls_JLO6EFJuUsPsuTe6twJ1L3dHzlTqaTsOwr47F5PO2H-JAKSjcHyPGZpa1yZRZH_Jpn1Kxtp_-l8QBR3Np4B9Rrlq1ohgs9cqua8hQNf/w400-h400/3.png" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCh6-Wmb5yM8Es9rZSPQVp-27fxYWzrFKmPAbI_DaYOjicfks_wAo-16tjK8sWsdxbm4i4lmWSqomXCZ8S_LqyQHIjD3TXROqOwXHVP0KKhqbzmocA3z-9JrM_OxExsXHv2yIEXW0b4FopExbQy6pndzsdg4VIzgKpCyrzVYK2e1De9UeFq1yWtgxTrEgr/s1080/4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCh6-Wmb5yM8Es9rZSPQVp-27fxYWzrFKmPAbI_DaYOjicfks_wAo-16tjK8sWsdxbm4i4lmWSqomXCZ8S_LqyQHIjD3TXROqOwXHVP0KKhqbzmocA3z-9JrM_OxExsXHv2yIEXW0b4FopExbQy6pndzsdg4VIzgKpCyrzVYK2e1De9UeFq1yWtgxTrEgr/w400-h400/4.png" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM_KapHTxqvWQTQG5S2LsrbFyWLoqu7J0Ynw7siC3D_Q-o-DZ3Iwavb4RvxWmFX1LrEv9OiG_dSysO-19ePXwu0XA7VFyO3_31OoZHglZeSuHk7-52rV0hH3bS3YXlPW9u5rlHySHZHxkYp5syCQ1TgL5d4l8Cy7ugBXBeIydDwZInNo91DjYO8GQ9X7DL/s1080/5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM_KapHTxqvWQTQG5S2LsrbFyWLoqu7J0Ynw7siC3D_Q-o-DZ3Iwavb4RvxWmFX1LrEv9OiG_dSysO-19ePXwu0XA7VFyO3_31OoZHglZeSuHk7-52rV0hH3bS3YXlPW9u5rlHySHZHxkYp5syCQ1TgL5d4l8Cy7ugBXBeIydDwZInNo91DjYO8GQ9X7DL/w400-h400/5.png" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9i4VSsFrHNp7UUNRqPFEHfamx3IRGa4Y4Kq6TO9TLR3Ndwgbl8N7ch1HX1DxwTHYqBRf5DRugd3eBwmn8sCTUZI4X1hcHqT5IPF_Em535p-x1Nh3gwXgMtkpC9mZ63PBARzGBu5mkqDrx6KHNL-Pw_Jn9Oq1n0mnyCsM07DF6U51Z4aOswpTgkiaPUbQp/s1080/6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9i4VSsFrHNp7UUNRqPFEHfamx3IRGa4Y4Kq6TO9TLR3Ndwgbl8N7ch1HX1DxwTHYqBRf5DRugd3eBwmn8sCTUZI4X1hcHqT5IPF_Em535p-x1Nh3gwXgMtkpC9mZ63PBARzGBu5mkqDrx6KHNL-Pw_Jn9Oq1n0mnyCsM07DF6U51Z4aOswpTgkiaPUbQp/w400-h400/6.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="text-align: center;"><br /></div><p></p><span style="background-color: #f2f2f2; color: rgb(62, 62, 62) !important; font-family: "Helvetica Neue", Helvetica, Arial, sans-serif; font-size: 11px;"></span>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-36715812326336099572024-01-29T20:17:00.003-05:002024-01-29T20:17:57.478-05:00Paris Mountain Climb Junior Challenge<p style="text-align: center;"> <br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx2XTiITzhtMwXA4x261hTRDsPpZEOXUSc41gvfMm66_NQWdVM9zY2MSWhZXv9HKQB0Hab4l6whuDE72__gJagZ0PfbQJn9IYYAtTF0YChJKe8EhJLOT_R6cucCeiE6uucuxk2eXlxa6lDYA4Yb_-4-5grwl1SP3GuO-W6nAWqjkf8lMGlbhg3RZKmNbIe/s640/IMG_3894.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx2XTiITzhtMwXA4x261hTRDsPpZEOXUSc41gvfMm66_NQWdVM9zY2MSWhZXv9HKQB0Hab4l6whuDE72__gJagZ0PfbQJn9IYYAtTF0YChJKe8EhJLOT_R6cucCeiE6uucuxk2eXlxa6lDYA4Yb_-4-5grwl1SP3GuO-W6nAWqjkf8lMGlbhg3RZKmNbIe/w300-h400/IMG_3894.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">Stats: <br /><a href="https://ridewithgps.com/routes/45413277" target="_blank">Route</a><br />72.6 miles<br />4:07 ride time</div><div class="separator" style="clear: both; text-align: left;">6234 feet elevation gain <br />17.6 miles average speed <br />Paris mountain climb: 13:15 (2.2 miles, 9.9mph,1580 elevation gain)</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA5tkKyvDWSjhaNyjgqSh1-iBzArLV9jWahAZHkYaehfBbR8VZDT8wtzOftubPkRmy7sI80NJ0lDWd2sgH2A2hLiLl7Oj8q8xrthLZM4VyryI76jCUab-TDIW3CvQjur1ORS1FQWSw2U0450OmDQAqIPrwW8bqvRgtPejKBHQbLIQ7KWX3xxSRwjNI81Ah/s640/IMG_3885.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA5tkKyvDWSjhaNyjgqSh1-iBzArLV9jWahAZHkYaehfBbR8VZDT8wtzOftubPkRmy7sI80NJ0lDWd2sgH2A2hLiLl7Oj8q8xrthLZM4VyryI76jCUab-TDIW3CvQjur1ORS1FQWSw2U0450OmDQAqIPrwW8bqvRgtPejKBHQbLIQ7KWX3xxSRwjNI81Ah/w400-h300/IMG_3885.jpg" width="400" /></a><br /><br /></div><p></p><div dir="auto">Sunday was an exciting group ride. Not only was it the final ride of the 2-month <a href="https://www.facebook.com/GVLWBL" target="_blank">Greenville Winter Bike League </a>but it was also the 2nd annual Junior Challenge. At the end of the 72 mile ride, junior riders (up to 18 years old) would battle it up the 2.2 mile Paris Mountain climb to win a prize. There was a payout of $1650, a Woodward GFB3 Single Speed bike (for the male and female junior winner) and a custom made trophy made from a piece of Paris Mountain (made by AJ). The ride was supposed to be on Saturday but it got rained out. Typically, <a href="https://www.facebook.com/groups/189287694954162" target="_blank">Rocket Revolution</a> have their group ride on Sunday but the GVL WBL ride was moved to Sunday. We have so many amazing cycling groups in our area. So many rides to choose from! <br /><br />I started the morning with an easy 2 mile run. I timed it perfectly so that I would be back at my place around 9:40am, quickly change and then get on my bike by 9:50am to make it to the start of the 10am ride at Trailblazer. As I was leaving the garage with my bike, I looked down and realized my bike didn't have a chain on it! Karel was waxing and cleaning our bikes over the weekend and he forgot to put on my chain. Karel was out running so I gave him a call and he walked me through what to get and bring to him. I put my bike on my car rack, got in my car (all dressed in my cycling gear), drove a mile down the road and Karel quickly put on my chain. I made it to the trailblazer parking lot at 10:05am....just as the large group was leaving. I didn't get upset but rather, the endorphins kicked in and after I parked, I took my bike off the rack and started riding hard to try to catch the group. <br /><br />Thankfully, the group got stopped at two lights around the Traveler's Rest area so within 2 miles, I was in the group. Whew. Talk about a warm-up! I quickly realized I forgot my gloves at home but thankfully I got myself warm in the warm-up. It was in the 50's and very windy but I dressed well with a base layer, bibs and arm warmers. </div><p style="text-align: center;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm86eu7PCjTBBYBxvXcfMdGWROMDIMxZrdxby4yVlfaGMVg5t_UNha4pjCt61yBUEjZ1GWIkt6usUY9nI7aomXmU5Klj3chIsPWnwNFAS2_4phO6QnLrb9gN8KRMD10swwClggoOmvJSw8xfZFcJXgHfE1iwmlBCQHVQNaxnDVN5HE1-dlvD-d6_coCL98/s640/IMG_3890.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm86eu7PCjTBBYBxvXcfMdGWROMDIMxZrdxby4yVlfaGMVg5t_UNha4pjCt61yBUEjZ1GWIkt6usUY9nI7aomXmU5Klj3chIsPWnwNFAS2_4phO6QnLrb9gN8KRMD10swwClggoOmvJSw8xfZFcJXgHfE1iwmlBCQHVQNaxnDVN5HE1-dlvD-d6_coCL98/w300-h400/IMG_3890.jpg" width="300" /></a><br /><br /><div style="text-align: left;">The group was big. I'm guessing around 60+ riders. I've been joining the GVL WBL weekend ride for the past 3 or 4 years and my bike handling skills and overall group riding fitness has improved a lot. I really enjoy this group because there's no big egos and the overall pace is controlled. There are also some "fun" sections where we can race for prizes or points. In this ride there were two "sprint" zones of 3-4 miles. The sections were rolling/hilly but the road was very quiet. I was thinking throughout the entire ride, I don't think we were passed more than 3 times by a car for 72 miles! <br /><br />I kinda participated in the first sprint zone toward the end but in the 2nd one, Carley, Debbie, Emily and me had some fun as we turned off Hwy 11 for our sprint zone and Debbie and I pushed each other for the next 3-4 miles. It was tough work but it was fun to be pushed by such a strong and accomplished cyclist like Debbie. Carley and I love to chat as we are riding so it didn't take too long for us to get back into our conversational mode in the group. <br /><br />We had a few bathroom stops along the route and a store stop in Landrum at the CVS around mile 31. The next 30+ miles were super windy. It was hard to find the right wheel to stay on depending on where the wind was coming from. <br /><br />As we were riding, I couldn't help but think how my confidence on the bike has improved over the years. I was riding on a route that I didn't know too well, with many riders that I didn't know and I was happy, comfortable and confident. I think back to just a few years ago and this situation would have been super scary for me. I really enjoy our cycling community because everyone is very supportive. Everyone loves to be on the bike! Carley and I were talking about how cool it was that there was a handful of 14-17 year olds out on their bikes for 4+ hours!</div><div style="text-align: left;"><br />Surprisingly I felt really good the entire ride. We had done a similiar route to this one a few weeks back and I felt so exhausted and I couldn't wait for it to be over. For this ride, despite having an intense 15-mile long run on Sat and running 2 miles before the ride, I was feeling really good. <br /><br />I had two bottles on my bike - each with ~250 calories (one with Flow and one with Gu Roctane) and then I brought two baggies of INFINIT (I only used 1 of them at the refuel stop). I also nibbled on a PB Clif Bar throughout the ride. Prior to my run I had my normal long workout snack of 2 waffles + PB + syrup + granola + yogurt. Before the ride I had 2 powerbar chews. During my run I had a flask of C30 Never Second and a flask of water but I only took a few sips of the flasks. <br /><br /></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_ICASikQBF-yKsaQl99VcFL5_LCtTvzIcWhQLlKFqOBCQo2l7I1cjskkZ8mXmaf_ahzh3S7co1aHBs3TWdnhXL-StzWZ8T8ZTB-Fw8xCc6q9-U_WhwAyiLlS_ZtoIvo6KnspkWwLFWV6fC295djAokFS2HWFCGuQO3ohnlYh7iQ5lt6T-CcTyqNLExLv/s640/IMG_3891.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_ICASikQBF-yKsaQl99VcFL5_LCtTvzIcWhQLlKFqOBCQo2l7I1cjskkZ8mXmaf_ahzh3S7co1aHBs3TWdnhXL-StzWZ8T8ZTB-Fw8xCc6q9-U_WhwAyiLlS_ZtoIvo6KnspkWwLFWV6fC295djAokFS2HWFCGuQO3ohnlYh7iQ5lt6T-CcTyqNLExLv/w300-h400/IMG_3891.jpg" width="300" /></a><br /><br /><div style="text-align: left;">As we were getting closer to Paris mountain, I was getting excited to test myself. My PR is ~12:28 (solo) and I wanted to try to get under 13 minutes. I love a challenge and I never want to count myself out. As uncomfortable as it can be to fail, I always want to try. There was only one junior female and 2 other open women. </div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl99zNyXzCM8yF9kcHuhNo-2MnjrBAT12iEzv2wE_s4ay8PZVE9wPJMbvylnSH9vteG3s4t8Lpheu5_NiZjIdtEONpzQTs2GX0ILbhdryn-lumH6oUQq5ptlVETRd97VGVmyGU3fGhgRoH9jofvS9T-eWn8BcYs4mrT5p5IYjnyWot-91F2z_8YhlHBre6/s640/IMG_3893.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl99zNyXzCM8yF9kcHuhNo-2MnjrBAT12iEzv2wE_s4ay8PZVE9wPJMbvylnSH9vteG3s4t8Lpheu5_NiZjIdtEONpzQTs2GX0ILbhdryn-lumH6oUQq5ptlVETRd97VGVmyGU3fGhgRoH9jofvS9T-eWn8BcYs4mrT5p5IYjnyWot-91F2z_8YhlHBre6/w400-h300/IMG_3893.jpg" width="400" /></a><br /><br /><div style="text-align: left;">Karel did a long run in the morning (~18 miles, up and over and back on Paris Mountain) and then joined us on his bike for the climb up paris mountain. Karel and Carley rode up with those who were not participating in the challenge and I joined Emily and Laura (the junior) for the climb. It would have been nice to be tucked in in a group as it was windy and I knew my legs were tired but it was also fun to be pushed by Laura. She was very strong and after a few minutes she rode away from me. My legs were tired and I could feel them trying to lock up but I managed to work through and finish in 13:15 - Just over my goal of breaking 13 minutes. I won the overall female prize ($30) and a really special trophy that is now one of my favorite all time trophys. </div></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc8EN0Mr87fmQINWtbmjsIbX55WN7ZfHcvkB4Um2z6MswcOd5nneuOqZzYfDG-m91-YAmm_zJ5ICwUOlHkoEwtBx9FeCYX-62VRT0wWZ8Z3ys71Ql6eP2uPnJiNDG4OeqFslVOAFQ-esFDs9t2TEkCYNo6K7D0OqE5BFcUOH8HgMprcdcB4jVT9Sz6vBms/s640/FullSizeRender%20(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc8EN0Mr87fmQINWtbmjsIbX55WN7ZfHcvkB4Um2z6MswcOd5nneuOqZzYfDG-m91-YAmm_zJ5ICwUOlHkoEwtBx9FeCYX-62VRT0wWZ8Z3ys71Ql6eP2uPnJiNDG4OeqFslVOAFQ-esFDs9t2TEkCYNo6K7D0OqE5BFcUOH8HgMprcdcB4jVT9Sz6vBms/w300-h400/FullSizeRender%20(1).jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_77uvqpQFyx1TIZDEo4J9cWV2OhaT7EnOPh1Fmp3hz00LOESSL1Nsk3E-BCdcejEaVU3D5f90uGziMzM5t5pndre_vAjLka2Id-MH9oDPOc18yitLdCDcXGV99TlDVFeQOTG0k1rLcq3ZdDGNgafPiWxP_J88Phlkn7DMfijKLF7CYVjhcove8b41oivN/s640/IMG_3899.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_77uvqpQFyx1TIZDEo4J9cWV2OhaT7EnOPh1Fmp3hz00LOESSL1Nsk3E-BCdcejEaVU3D5f90uGziMzM5t5pndre_vAjLka2Id-MH9oDPOc18yitLdCDcXGV99TlDVFeQOTG0k1rLcq3ZdDGNgafPiWxP_J88Phlkn7DMfijKLF7CYVjhcove8b41oivN/w300-h400/IMG_3899.jpg" width="300" /></a><br /><i>Me and Carley </i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6bk-EXmRhM0x2tuYOOofaakeRD2-xWHmLZBJlpnY0JjY-Av9EcNC7EReMlrUUqP-eZu3RjonNo8v4EmmcLXTHYSyyFmf5E6lV2C-f0XCGEKGhSumQJmEzdcFnQ0OzAck7PHYIvIBUo2vd5Lk9-Ah6VQNsfg8gHobg3CikJCovmllK0_FB3NpZZ82_1c7L/s640/IMG_3924.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6bk-EXmRhM0x2tuYOOofaakeRD2-xWHmLZBJlpnY0JjY-Av9EcNC7EReMlrUUqP-eZu3RjonNo8v4EmmcLXTHYSyyFmf5E6lV2C-f0XCGEKGhSumQJmEzdcFnQ0OzAck7PHYIvIBUo2vd5Lk9-Ah6VQNsfg8gHobg3CikJCovmllK0_FB3NpZZ82_1c7L/w400-h300/IMG_3924.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">After a chilly descend down Paris, I went back to house, got my run gear on and ran three miles to Trailblazer park to pick up my car. <br /><br />It was a great day on two wheels and a great reminder why I love our amazing cycling community. </div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Dk6AHhqIHgEPs3UbJLev4zU7I65A0nZL43czZ95MQqMEMi_NzoJcXC0hpJz4w26MBXlDcq-_y2lSo93NePpoDPUWF-6N40UzjxzM-Hu9IZAe9WVlGMp9UiFmLNVplJ-GttAf1ScK3CWpjX12waPRyJs32QCkWwpwZPJVC5Em5KeHFZkiO8p6IGZ0sqze/s640/IMG_3917.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="394" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Dk6AHhqIHgEPs3UbJLev4zU7I65A0nZL43czZ95MQqMEMi_NzoJcXC0hpJz4w26MBXlDcq-_y2lSo93NePpoDPUWF-6N40UzjxzM-Hu9IZAe9WVlGMp9UiFmLNVplJ-GttAf1ScK3CWpjX12waPRyJs32QCkWwpwZPJVC5Em5KeHFZkiO8p6IGZ0sqze/w246-h400/IMG_3917.jpg" width="246" /></a></div><br />Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-22982702138081520582024-01-25T17:21:00.001-05:002024-01-25T17:21:17.995-05:00Winter Workout Motivation<p> </p><table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><br /></td></tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" class="mcnImageBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnImageBlockOuter"><tr><td class="mcnImageBlockInner" style="padding: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnImageContentContainer" style="border-collapse: collapse; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnImageContent" style="padding: 0px 9px; text-align: center; text-size-adjust: 100%;" valign="top"><img align="center" alt="" class="mcnImage" src="https://mcusercontent.com/8e4b976514e8596abb71bbc76/images/7335e009-7520-2b46-1405-53775c2a0e99.png" style="border: 0px; display: inline; height: auto; max-width: 589px; outline: none; padding-bottom: 0px; vertical-align: bottom;" width="355.3127325439453" /></td></tr></tbody></table></td></tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnTextContent" style="color: #202020; font-family: Helvetica; font-size: 16px; line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><p style="line-height: 24px; margin: 10px 0px; padding: 0px; text-size-adjust: 100%;"><span face="arial, helvetica neue, helvetica, sans-serif">We moved to Greenville, SC from Jacksonville, FL in May 2014. A few months later, we experienced our first "real" winter in ten years. I quickly realized that I do not like running or biking outside when it's cold and I needed to invest in a more seasonable wardrobe by purchasing winter workout gear. By no means is our winter weather extreme, but it's always a bit of a struggle to go from my favorite season (summer = hot and humid) to colder temperatures.</span><br /><br />For many years, I tolerated the winter by training indoors. I've put in a lot of treadmill and treadmill miles from December until March. However, year after year, I realized how much the winter weather was affecting my mental health. But I recognized that it wasn't just the cold weather that was giving me the blues but it was the lack of being outside. <br /><br />Over the past few years, I've made a conscious effort to run and bike outside throughout the winter. I have an ever-growing wardrobe of winter workout clothing, I have a group of friends who hold me accountable to riding outside and my go-to running routes give me something to look forward to. Sometimes I'm tempted to stay indoors when I check the weather forecast but I know I will always feel better once I get myself started. <br /><br />If you struggle with workout motivation in the cold winter months, here are some strategies that I use to get myself outside on a cold winter day. </p><ul><li style="text-size-adjust: 100%;"><strong>Warm up - </strong>To get myself into a workout mindset, I always start with an<a href="https://www.ecfitstrength.com/" style="color: #007c89; text-size-adjust: 100%;" target="_blank"> ECFIT </a>mobility or strength session. Not only does this help loosen my muscles but it also helps to raise my body temperature so that I don't feel as cold when I get outside. Making time for 5-15 minutes of warming up can make a big difference when it comes to setting yourself up for a good workout.</li><li style="text-size-adjust: 100%;"><strong>Join a group workout</strong> - I absolutely love attending the local Friday masters swim session because I look forward to seeing my friends and swimming with others. Thanks to the Supra cycling team, I know that every Saturday at 10am for 8 weeks from December until the end of January, I can ride with 30-50+ cyclists thanks to the Greenville Winter Bike League. Find a group or class that gets you excited and get a friend to hold you accountable. <a href="https://www.trimarnicoach.com/trimarni-camps-2024" target="_blank">If you enjoy learning, training and changing up the training environment, conside one of our four group training camps this year. </a></li><li style="text-size-adjust: 100%;"><strong>Invest in proper workout gear</strong> - I never knew how to properly dress for biking in cold weather until I went for my first cold weather ride in Greenville. I quickly realized how important layers were to keeping warm but not overheating. It's been a bit of trial and error to know what clothing works for certain workouts and weather conditions but having a variety of options to choose from can make a bad weather day feel somewhat pleasant. Even if you workout indoors, having the right gear matters when it comes to feeling comfortable and confident when you are moving and using your body. </li><li style="text-size-adjust: 100%;"><strong>Be creative - </strong>I know that some type of exercise is better than no exercise so I try to be creative with my winter workouts. Recently I've been running outside after I swim because I have found it very difficult to get outside for a run in the early evening. This past weekend I split my long run into a warm-up on the road around Furman and then a main set in the Furman trail system. It was nice to be in the woods, sheltered from the 20-degree temps and strong winds. If you don't have the ability to get outside, make it a goal to get 10,000 steps (which is around 5 miles!) for the day. </li><li style="text-size-adjust: 100%;"><strong>Seek adventure</strong> - No matter how I feel when I start the workout, I always feel better after the workout is complete. When the weather is really bad, I feel like I conquered an adventure. Even if I am only running a few miles in the evening, I see it as an adventure. I get excited to put on my headlamp, reflective vest and other gear to stay visable and I let my light guide the way. I love turning workouts into an adventure by going somewhere new or different. With this adventure mindset, I don't worry about having to perform a certain way or hit certain metrics like paces or watts but rather, I know that I will need an explorative mindset and mental toughness to finish what I started. </li></ul>Remind yourself that exercise is needed all year long. It doesn't matter where or how you workout but daily movement is important for your mental and physical health. </td></tr></tbody></table></td></tr></tbody></table><br />Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-16763792997182015192024-01-23T20:12:00.007-05:002024-01-24T08:56:34.843-05:00Austin Texas Girls Trip<p></p><div style="text-align: center;"> <br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc8Vx0ppYXdIoRdE_uOu1ddob1t_ykIULHcqUdywxOSNXJZGzoM0FCy2XKdTHANIN9uuzxQ11texbGCCQxv9r9emoJSXtZacP-RyIx831d77xgDd1mIBz10cHdOT8tr0s3wabWdgOEyhLZWVCJmct3LHAwEMdeI0eYT4SVUMoOnbXR7flkUzvCDXp2kDyp/s640/IMG_3648.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc8Vx0ppYXdIoRdE_uOu1ddob1t_ykIULHcqUdywxOSNXJZGzoM0FCy2XKdTHANIN9uuzxQ11texbGCCQxv9r9emoJSXtZacP-RyIx831d77xgDd1mIBz10cHdOT8tr0s3wabWdgOEyhLZWVCJmct3LHAwEMdeI0eYT4SVUMoOnbXR7flkUzvCDXp2kDyp/w400-h300/IMG_3648.jpg" width="400" /></a></div><br />I feel grateful that every athlete I coach becomes a friend. Even more special is the friendships that are created among our Trimarni athletes and team members. We have seen close friendships develop from an initial meeting at a Trimarni training camp, on our private team Facebook page or at a team race. It makes me incredibly happy to know that triathlon is more than a sport. It's been a driving force to long-lasting relationships of like-minded individuals. <p></p><p>In September 2023, Justine reached out to me, Natalie, Danielle and Stephanie via a group text that she would be visiting her parents in New Mexico in January 2024. Justine has been living in Spain with her husband and two young kids for the past 5+ years as her husband Eric is in the military. They are about to move to England so this was a great time for us to all get together. Southwest was having a sale on plane tickets so we all booked our flights for our first reunion since 2018. Since then, Justine has had two kids, Natalie has had to kids and we have all experienced a lot in life, sport and career. <br /><br />Justine and Natalie arranged everything and we met up in Austin, Texas (a few hours from where Natalie lives). Natalie picked us up from the airport, Justine booked the Airbnb. <br /><br />Here are a few throwback pics....<br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCfiijxmSni_fTuamffDAJm7v4edt9z_qRUoPeh84xOvTTpO1C32-UQnKFmdaDTleyBL5mXwk1I4UXz5Ov-3ydYfUsiKiG3s6cdQPIy0jJgxKtqIpPz5KBOEugBsEUkfUIN-2c8LIdu3j4nnptSrT2_X1OVKKehPvBUv9uNfffquVFEQYeeVWVf-TjlR6_/s2048/1960897_10101553613073818_138441691_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1362" data-original-width="2048" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCfiijxmSni_fTuamffDAJm7v4edt9z_qRUoPeh84xOvTTpO1C32-UQnKFmdaDTleyBL5mXwk1I4UXz5Ov-3ydYfUsiKiG3s6cdQPIy0jJgxKtqIpPz5KBOEugBsEUkfUIN-2c8LIdu3j4nnptSrT2_X1OVKKehPvBUv9uNfffquVFEQYeeVWVf-TjlR6_/w400-h266/1960897_10101553613073818_138441691_o.jpg" width="400" /></a><br />Danielle attending our first training camp in Clermont, Fl in 2014. We've been coaching Dee for 10 years!</div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZTDQOdJ_bcE9vMmwEnNcwY4cKqZ093FWSKEu1wQKoDmSU_UWiwWyjJa-RW4Oa18qhkshhPKp2ydpMpbe39uxc9mcFckO6eb8oS14wldWx_eIGuiWtCQrfnuwo6vpBcVP5EFiOZpg_5opKi04137KeW7678WolydmGkC_lANJkOXP7tQ9KUunADj7bf3zs/s1056/Screenshot%202024-01-23%20163935.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="789" data-original-width="1056" height="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZTDQOdJ_bcE9vMmwEnNcwY4cKqZ093FWSKEu1wQKoDmSU_UWiwWyjJa-RW4Oa18qhkshhPKp2ydpMpbe39uxc9mcFckO6eb8oS14wldWx_eIGuiWtCQrfnuwo6vpBcVP5EFiOZpg_5opKi04137KeW7678WolydmGkC_lANJkOXP7tQ9KUunADj7bf3zs/w400-h299/Screenshot%202024-01-23%20163935.png" width="400" /></a><br />Natalie, Justine and me in Klagenfurt for Ironman Austria. </div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQXVwYcBEK7j7sbjvXRxBlZ7spHE9FYXBH-1MqHzGqUdLIM8wjlEH_y9M2Af-tO3qtr6Caid2sIExuK6jDO5ORnZETJSWoIWbqKEcvdMGrwyFnVQJcvFkTBuEDa172nNyQwBcFqXxWKgF_9VGuIh_swzT98nKPW0KxcLsWSSq9vrpuS3V0moQ6r-GzSjZX/s1053/Screenshot%202024-01-23%20164139.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="780" data-original-width="1053" height="296" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQXVwYcBEK7j7sbjvXRxBlZ7spHE9FYXBH-1MqHzGqUdLIM8wjlEH_y9M2Af-tO3qtr6Caid2sIExuK6jDO5ORnZETJSWoIWbqKEcvdMGrwyFnVQJcvFkTBuEDa172nNyQwBcFqXxWKgF_9VGuIh_swzT98nKPW0KxcLsWSSq9vrpuS3V0moQ6r-GzSjZX/w400-h296/Screenshot%202024-01-23%20164139.png" width="400" /></a><br />Celebrating Stephanie's finish at 2018 IMWI.</div><div style="text-align: center;"><br /></div><br />When a group of triathletes get together, there's going to be some working out so this was more of a train-cation than a relaxing vacation. Triathlon brought us together and it's keeping us together. <br /><br />Justine put together an itinerary from January 5th-7th and asked me to come up with workouts. <br /><br /><p></p><p><b>Friday</b></p><p></p><ul style="text-align: left;"><li>Shake out run โ 30-45 minute easy conversational run. </li><li>OWS - ~10-30 minutes</li></ul><p></p><p><b>Saturday</b></p><p></p><ul style="text-align: left;"><li>3000+ yard pool swim:</li></ul><p></p><p>WU:</p><p>500 choice</p><p>PS: (1000)</p><p>4 x 75 as (25 kick or scull, 50 swim)</p><p>50 backstroke</p><p>4 x 75 (50 drill, 25 swim)</p><p>50 backstroke</p><p>4 x 75 (EZ/Mod/Hard by 25)</p><p>MS: (1500-1800)</p><p>3x</p><p>12 x 25 (3 fast, 1 EZ) on :40</p><p>200-300 smooth/steady (choice toys)</p><p>CD:</p><p>Choice</p><p></p><ul style="text-align: left;"><li>Track workout โ 6+ miles</li></ul><p></p><p>2 mile warm-up w/ walks/stops/stretches</p><p>MS: (3 miles)</p><p>3x</p><p>200 strong but controlled (straight)</p><p>200 EZ recovery (turn)</p><p>200 strong but controlled (straight)</p><p>200 EZ recovery (turn)</p><p>200 strong but controlled (straight)</p><p>200 EZ recovery (turn)</p><p>200 strong but controlled (straight)</p><p>200 EZ recovery (turn)</p><p>2 min rest</p><p>Repeat 2 more times</p><p>CD:</p><p>Choice</p><p></p><ul style="text-align: left;"><li>OWS - ~10-30 minutes</li></ul><p></p><p><br /></p><p><b>Sunday</b></p><p></p><ul style="text-align: left;"><li>90-minute run</li></ul><p></p><p>WU: 20 minutes (10 min out/10 min back)</p><p>PS: 10 minutes out and back as (30 sec ON/1.5 min OFF โ ON is strong but</p><p>controlled)</p><p>MS:</p><p>Option 1 (48 minutes): 8 x (5 min tempo into 1 min EZ reset)</p><p>Option 2 (49 minutes): 7x (3 min EZ, 2 min steady, 1 min strong, 1 min EZ reset)</p><p>CD:</p><p>Choice</p><p></p><ul style="text-align: left;"><li>4000+ yard swim</li></ul><p></p><p>WU: (1000)</p><p>5 x 200 choice (or 1000 mix it up)</p><p>PS: (1000)</p><p>8 x 50 (Odd: 10 strokes fast, then EZ. Even: 25 backstroke, 25 swim)</p><p>200 kick w/ fins</p><p>8 x 25 (Odd: Fast. Even: EZ)</p><p>200 kick w/ fins</p><p>MS: (1600)</p><p>Option 1: 16 x 100 (optional buoy) w/ 15 sec rest (as 3 steady/1 EZ)</p><p>Option 2: 400 (optional buoy) w/ 20 sec rest (as 100 strong/300 steady)</p><p>CD: (400)</p><p>8 x 50 choice</p><p><br /></p><p>We had to make a few modifications to our schedule but more on that later. <br /><br />After arriving to our Airbnb (which was a few miles from downtown), Stephanie and I took Natalies car and got a few groceries (mostly breakfast foods) at HEB. After Justine and Danielle arrived, we spent some time getting caught up and went to <a href="https://www.austintexas.gov/department/barton-springs-pool" target="_blank">Barton Springs Pool.</a> <br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrkJjDKsMBk0gsARSJ3MCQZL9L78ycoms9NDZbVCAgZjZctymbuRuJXGNrYXQfb7JghC3WOP6n4UMF4nL_Gf_mGbnbZR3lCzn802IHWoW0kJPipVeaCQX8ICtyQRV2NVaWutrCLdoq34_p_2YzcwPdJ3EhFnrAGnP-t_At9YqVtD8zkOVLy43lwDQoD8nc/s640/IMG_3629.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrkJjDKsMBk0gsARSJ3MCQZL9L78ycoms9NDZbVCAgZjZctymbuRuJXGNrYXQfb7JghC3WOP6n4UMF4nL_Gf_mGbnbZR3lCzn802IHWoW0kJPipVeaCQX8ICtyQRV2NVaWutrCLdoq34_p_2YzcwPdJ3EhFnrAGnP-t_At9YqVtD8zkOVLy43lwDQoD8nc/w400-h300/IMG_3629.jpg" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGZ9o-3XELZDbBWrDNcxXQzSNWMsIpeCLNc9t7CaKqMWCzyvFQZzX4N5-KRSVWGmldi3T_gJ5lRbjNNaUpCfWdF2EywR0Xg3TZwlNi-f9ha69KnApyL8XxcluPRf1FfMfhoIP0ze-36JEmgpK69lL2DE4P0wpKtP92glFTIwwR14TaDGqENf6qzANQ41jY/s640/IMG_3631.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGZ9o-3XELZDbBWrDNcxXQzSNWMsIpeCLNc9t7CaKqMWCzyvFQZzX4N5-KRSVWGmldi3T_gJ5lRbjNNaUpCfWdF2EywR0Xg3TZwlNi-f9ha69KnApyL8XxcluPRf1FfMfhoIP0ze-36JEmgpK69lL2DE4P0wpKtP92glFTIwwR14TaDGqENf6qzANQ41jY/w300-h400/IMG_3631.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>We started out with an easy coversational jog (15 minutes out and back) on an off-road trail. We then changed into our swim gear.<br /><br />I've heard about this "pool" before and I was really excited to swim in it. It was a little chilly (69 degrees) so I opted to wear my wetsuit. It was a strange experience to feel like I was in open water but it felt like I was in a pool. We swam several out and back (~200 yard) segments for ~20 minutes. <p></p><p></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjhKBrPMXDjMUvmqNI0JPHm5nZT3r-l4MHx6-Fcuh4VH2iF0pxcoYXyaars-OSYOArJi25haCJbt1GXDGLjT7gGNS8GDsfVHyX5uOW1Fi15dbfSHl7bwCiyMrdJARxrmLqpbqnLEbxfbqoU3WRN8e54XSdwCxVFbdsEJjxshmjHeAt6e7TTsr4jA9XCaTQ/s640/IMG_3642.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjhKBrPMXDjMUvmqNI0JPHm5nZT3r-l4MHx6-Fcuh4VH2iF0pxcoYXyaars-OSYOArJi25haCJbt1GXDGLjT7gGNS8GDsfVHyX5uOW1Fi15dbfSHl7bwCiyMrdJARxrmLqpbqnLEbxfbqoU3WRN8e54XSdwCxVFbdsEJjxshmjHeAt6e7TTsr4jA9XCaTQ/w400-h300/IMG_3642.jpg" width="400" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirRYnhcQFYr_eJWGyNqNuh3Lmm6noH0pJ5oBwdFLaq0iG0XFRPX-Ru0xyCoKRC-M3X4Ce-3zb1Sj8FBxjR7SWJov1XKOGuC_FdaO13uWq_b_D1ba-RGzlZ9zb5aZtFBI9zOFhxaguLpvj1FXx78FI2b4xq7qnJbd3Ahe3LPlSXMZtiTT7tvOWKsRN_nhDJ/s640/IMG_3641.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirRYnhcQFYr_eJWGyNqNuh3Lmm6noH0pJ5oBwdFLaq0iG0XFRPX-Ru0xyCoKRC-M3X4Ce-3zb1Sj8FBxjR7SWJov1XKOGuC_FdaO13uWq_b_D1ba-RGzlZ9zb5aZtFBI9zOFhxaguLpvj1FXx78FI2b4xq7qnJbd3Ahe3LPlSXMZtiTT7tvOWKsRN_nhDJ/w400-h300/IMG_3641.jpg" width="400" /></a></div><br />After we changed, we went back to the Airbnb to get ready for dinner. We drove near Congress Street and walked up and down the street, checking out all the nice shops. There were so many students, people, restaurants - the energy was high. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjwE3OWwOQkHl73ZgUOnBvpaJQVRJ-4lQVth0kntu6DfFlUtgoicjeXl0uWZe4eoFtVQOdGziRXNlhyphenhyphenYceNvSkp7kSUZvIy5ZTdjtrAeYbQ1yrWOgHx0Y1ynoB_WsymfDDhdS12ZoIFEWpzWayN01cRxvAlkEI_0PYweyX-JcDb_mwHXqTu45TC0ar1N6Q/s640/IMG_3644.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjwE3OWwOQkHl73ZgUOnBvpaJQVRJ-4lQVth0kntu6DfFlUtgoicjeXl0uWZe4eoFtVQOdGziRXNlhyphenhyphenYceNvSkp7kSUZvIy5ZTdjtrAeYbQ1yrWOgHx0Y1ynoB_WsymfDDhdS12ZoIFEWpzWayN01cRxvAlkEI_0PYweyX-JcDb_mwHXqTu45TC0ar1N6Q/w400-h300/IMG_3644.jpg" width="400" /></a><br /><br /></div>Natalie made us a reservation for 7pm at<a href="https://junesallday.com/" target="_blank"> June's All Day</a>. It was a little chilly outside (in the 50s) but it was less noisy outside the restaurant so we sat outside under a heater. We shared the Lemon Ricotta as a starter, which was delicious. The menu lacked in vegetarian options but the couscous w/ vegetable kabob was so good. I also shared some frenchfries from the girls who got burgers and those were delicious. <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZclv8iGXUYbVga5Z4nnkGjRolDczLYDc40dnIHUlCniLDFDS0DpL37iuXkC_M9tSDwbxLJZ-5al5xX8-53lbwLPDm0ufrW1wWlvjjnALgdFTB3BD65NsLTbVcqRd13YCSEsr_d1IYjYIg0zz41yarHcm_CqygZc7Ua_8lH-vymwjgTImOEGqOWWvwr8FU/s640/IMG_3650.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZclv8iGXUYbVga5Z4nnkGjRolDczLYDc40dnIHUlCniLDFDS0DpL37iuXkC_M9tSDwbxLJZ-5al5xX8-53lbwLPDm0ufrW1wWlvjjnALgdFTB3BD65NsLTbVcqRd13YCSEsr_d1IYjYIg0zz41yarHcm_CqygZc7Ua_8lH-vymwjgTImOEGqOWWvwr8FU/w300-h400/IMG_3650.jpg" width="300" /></a></div><div style="text-align: center;"><br style="text-align: left;" /><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1b7gb474NlMqmS9Fbu18t7oPk-oZEl24KaYi4dvmBXEHOTW0gcusYbpnKJV8iS_DGDwM9stIE15VKgwwuy8L-DSxB_jbYoKGXv-N7eF8U9aGDWqxbn4k06mt5cWc-mqK4jzxvJe0AJeXRL6Xu84FFLbvaL1nj9GMUs25LMnW-XA2DJsA9RLgSExxfSehd/s640/IMG_3651.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1b7gb474NlMqmS9Fbu18t7oPk-oZEl24KaYi4dvmBXEHOTW0gcusYbpnKJV8iS_DGDwM9stIE15VKgwwuy8L-DSxB_jbYoKGXv-N7eF8U9aGDWqxbn4k06mt5cWc-mqK4jzxvJe0AJeXRL6Xu84FFLbvaL1nj9GMUs25LMnW-XA2DJsA9RLgSExxfSehd/w400-h300/IMG_3651.jpg" width="400" /></a></div></div><p><br />On Saturday, we "slept in" until ~7am, ate our breakfast and around 9am, we drove to the Austin High School Track. It's been several years since I ran on the track but it was a great opportunity for us to all run "together" but still do our own workout. The weather was perfect for our run and outside the track, there were so many people out running, biking and walking. I ended up with 6.38 miles 50 minutes and had a really good workout. It was so much fun running with my friends and cheering each other on throughout the set. </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv1gDUSdXdb0WaLSJBT50JN794S2XPUl317quc_E2W88ywycEvYO84ftfxLVE_Y7a0xE95I1-NKh6bT_sgMygSEFopHPrrTRez9qrfAI9PYe6r2RgbH62EL2r0rz7iG-L3OGz1DxHIOvJi8iWNl3oWQcoh5uv9SpMKuZM6T1RplmH7xG4BwCp8v3pwzdzG/s640/IMG_3652.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv1gDUSdXdb0WaLSJBT50JN794S2XPUl317quc_E2W88ywycEvYO84ftfxLVE_Y7a0xE95I1-NKh6bT_sgMygSEFopHPrrTRez9qrfAI9PYe6r2RgbH62EL2r0rz7iG-L3OGz1DxHIOvJi8iWNl3oWQcoh5uv9SpMKuZM6T1RplmH7xG4BwCp8v3pwzdzG/w400-h300/IMG_3652.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>After the track workout we went back to the Airbnb to clean up and Natalie got us tacos for lunch from <a href="https://www.tacodeli.com/" target="_blank">Taco Deli.</a> They were delicious. I really enjoyed my vegetarian/vegan tacos and the chips with guac was delish. <p></p><p></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZJQfR_shChrj5xCsvzraCWpToRqGgijQVt5jVDSE_Rhmu5-poeiqHBhnBmEXQAHspBhABGCdtljYgerjkMrDYJBdTVosNVSOaGyKa2dJB47PAGGImU-C_80-6cq6osL3FVoaoqPrU0VurqnD0iZqf24QIhnja_YtHFcX-Qllqo0NLsRAWBBMiXP9BMePE/s640/IMG_3661.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZJQfR_shChrj5xCsvzraCWpToRqGgijQVt5jVDSE_Rhmu5-poeiqHBhnBmEXQAHspBhABGCdtljYgerjkMrDYJBdTVosNVSOaGyKa2dJB47PAGGImU-C_80-6cq6osL3FVoaoqPrU0VurqnD0iZqf24QIhnja_YtHFcX-Qllqo0NLsRAWBBMiXP9BMePE/w300-h400/IMG_3661.jpg" width="300" /></a></div><br />Early in the afternoon, we went for a swim at<a href="https://www.austintexas.gov/department/deep-eddy-pool" target="_blank"> Deep Eddy's. </a>This is the oldest swimming pool in Texas. Although there were lane lines, it had a look of being "open water." I was hoping the water would be warmer than Barton Springs so I wouldn't have to wear my wetsuit but the pool was in the low 70s (not heated). I braved the cold water and swam without the wetsuit but we modified the swim since we didn't want to get too cold. I loved that the pool was 33.5 yards as it felt like it was 25 yards but with the extra 8 yards, every lap we were getting "bonus" yardage. We finished with 3000 yards in 45 minutes and I couldn't wait to get out. Although I was managing the cold temperature, I completely froze when I got out. I was shivering and shaking and it took a good 20 minutes for me to warmup. Lesson learned - wear the wetsuit. <p></p><p></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAO4t9gFIRg6DxUT3YL7fhfh47j31VKGFnZ24jqh8F3mq1iuMEpj2YEbSh3gbtdA_r4mvcinwJrpvlF80XebnqDo_6xVVdWGBZV9cHZAW_8ybINb1h6Wpnf5piY5qTdRP68_Wr8vW-idtaH8p3Uq1tSyazW95q0QyHwUM_skI6-dEIbhEtpm3YvbCE6Fiq/s640/IMG_1825.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAO4t9gFIRg6DxUT3YL7fhfh47j31VKGFnZ24jqh8F3mq1iuMEpj2YEbSh3gbtdA_r4mvcinwJrpvlF80XebnqDo_6xVVdWGBZV9cHZAW_8ybINb1h6Wpnf5piY5qTdRP68_Wr8vW-idtaH8p3Uq1tSyazW95q0QyHwUM_skI6-dEIbhEtpm3YvbCE6Fiq/w300-h400/IMG_1825.JPEG" width="300" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ZlROKPv2sq4bSwXxPGK8BdLtKE1nJE-iPF3BWBV1GmLNaWH48662Klti3lBch5Wrl2QypNkv4l1INBHu-YQgEIB6Exlcgjk-WXlv3uuvlCyd02A99GdZTPfpDp54YKaWqLgV5lQ1fxWaaUnOmtXlz4cPhkq2VIRmUbZLJ3HdMhgxj9JaVMJF6LI513kJ/s640/IMG_3664.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5ZlROKPv2sq4bSwXxPGK8BdLtKE1nJE-iPF3BWBV1GmLNaWH48662Klti3lBch5Wrl2QypNkv4l1INBHu-YQgEIB6Exlcgjk-WXlv3uuvlCyd02A99GdZTPfpDp54YKaWqLgV5lQ1fxWaaUnOmtXlz4cPhkq2VIRmUbZLJ3HdMhgxj9JaVMJF6LI513kJ/w400-h300/IMG_3664.jpg" width="400" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1m_B-yeu_5ehRmTwPE5hH4TPUVYkjhQ8L34P93H51lcPQKRUBQVYvfAymyz4pG8nse-Ulg_43ErSsaej6m4YBZrqQRMOatJjd5nsOgIMW3b12kr7DoAIaaGYfsXgwx3n__yJCSjeH6QpMIqsWXJyf-_1j6TWogbYoO2VadHiXjkrXgkpATCDvvwBLoYAQ/s640/IMG_3663.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1m_B-yeu_5ehRmTwPE5hH4TPUVYkjhQ8L34P93H51lcPQKRUBQVYvfAymyz4pG8nse-Ulg_43ErSsaej6m4YBZrqQRMOatJjd5nsOgIMW3b12kr7DoAIaaGYfsXgwx3n__yJCSjeH6QpMIqsWXJyf-_1j6TWogbYoO2VadHiXjkrXgkpATCDvvwBLoYAQ/w400-h300/IMG_3663.jpg" width="400" /></a></div><br />After the swim we went to the Austin Tri Cyclist store - founded in 1995! I got Karel a shirt. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKVMTxt8zYB5vSyEfhba7jnwM0weKGLgGuk9pZI42mp2wh1MFiU1J-uscbNi0y91f8gUVTj_ZcKFFD0D2Y5CPJPOSXZNIR7pSMEG0O_KfQfN096o13gYShmohADn6BJWBqAXkvZJPdUyCilweD2DdZ49Ziw1HePNv6t4zKuDal81PF-DghpKC5p8nqMUmc/s640/IMG_3666.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKVMTxt8zYB5vSyEfhba7jnwM0weKGLgGuk9pZI42mp2wh1MFiU1J-uscbNi0y91f8gUVTj_ZcKFFD0D2Y5CPJPOSXZNIR7pSMEG0O_KfQfN096o13gYShmohADn6BJWBqAXkvZJPdUyCilweD2DdZ49Ziw1HePNv6t4zKuDal81PF-DghpKC5p8nqMUmc/w400-h300/IMG_3666.jpg" width="400" /></a></div><br />The afternoon was spent doing arts and crafts. Natalie bought us yarn to make chunky blankets. We watched a YouTube video on how to do it (<a href="https://www.youtube.com/watch?app=desktop&v=01Z-FuQRYqg" target="_blank">not this video, but this is a good example)</a> and then Justine, Natalie and I got to work making our blankets for the next few hours. <p></p><p></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWwdpzh5JBNEjIrJ8bFUDvbBWpzgi3ogq0zo0PAtXg0VoEqFA_oVPKdjeWvH4xXCe3wilXY7_V0PHSFd06Nu3WVnkiqFxMAJr6-EzhlRFAurJrasMeViBxFlaT8cLedJTVo-oeLljY5xb_9hGL3HWRwmGtvNYuBJYfnX87pvWwJcVxfJg-xeneLCqQGBUY/s640/IMG_1816.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWwdpzh5JBNEjIrJ8bFUDvbBWpzgi3ogq0zo0PAtXg0VoEqFA_oVPKdjeWvH4xXCe3wilXY7_V0PHSFd06Nu3WVnkiqFxMAJr6-EzhlRFAurJrasMeViBxFlaT8cLedJTVo-oeLljY5xb_9hGL3HWRwmGtvNYuBJYfnX87pvWwJcVxfJg-xeneLCqQGBUY/w300-h400/IMG_1816.JPEG" width="300" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_f7LTqod0YshcScxHXCcUAggeIPllBU0XeEu-iCMum_llisXzj9a4slPoBnxNwpWdy8qpv79Y1EiKWHpk8QU8A9iHcnS_7kRzd9IO_f7hiLi3dxbpklnBzo_2L90nEMgKvC_YscVp3zxNP-RbDcDl4BeXiF4X1FjmIQr7YQLKwcFxWTEtryHiOhTleDsv/s640/IMG_3690.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_f7LTqod0YshcScxHXCcUAggeIPllBU0XeEu-iCMum_llisXzj9a4slPoBnxNwpWdy8qpv79Y1EiKWHpk8QU8A9iHcnS_7kRzd9IO_f7hiLi3dxbpklnBzo_2L90nEMgKvC_YscVp3zxNP-RbDcDl4BeXiF4X1FjmIQr7YQLKwcFxWTEtryHiOhTleDsv/w300-h400/IMG_3690.jpg" width="300" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdHejOKzDnFdlrDJuvbqDyedcVw28olXMjvCPG8p-xsjaipfpVircRpNhFc0o7rBcTW_KD2m4TQb_1a8nzYJ7b3bTK-zZL7MZp01HmMaOusLV1xrbKgkX9RJTK1KPmpm35kb12FV8ch2HvkWre-UyO5CF9UPL_NG-k4ub8ciq_SLOqo1HYq4PJziKfGeDm/s640/IMG_3694.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdHejOKzDnFdlrDJuvbqDyedcVw28olXMjvCPG8p-xsjaipfpVircRpNhFc0o7rBcTW_KD2m4TQb_1a8nzYJ7b3bTK-zZL7MZp01HmMaOusLV1xrbKgkX9RJTK1KPmpm35kb12FV8ch2HvkWre-UyO5CF9UPL_NG-k4ub8ciq_SLOqo1HYq4PJziKfGeDm/w300-h400/IMG_3694.jpg" width="300" /></a></div><div style="text-align: center;"><br /></div>Stephanie and Dee customized their tote bags. <br /><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVy0SVj0GKTK-f26qYT_T1QUKUNTI3iwJPviRWAKWZpJAcwLx2KfhtiN_I8Ee8G_0d_LRIB12toCJFDtMQIlKEeEqAc9ofi9-9DueNTK6-Xc-z9K71w0-bFLA5yK3CTeqZ1Gjn-y0uIDckizx-mMF1ltUPi90YjxlQEcV_9HQkvU8fQpjbFV63qitSaKJ-/s640/IMG_3695.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVy0SVj0GKTK-f26qYT_T1QUKUNTI3iwJPviRWAKWZpJAcwLx2KfhtiN_I8Ee8G_0d_LRIB12toCJFDtMQIlKEeEqAc9ofi9-9DueNTK6-Xc-z9K71w0-bFLA5yK3CTeqZ1Gjn-y0uIDckizx-mMF1ltUPi90YjxlQEcV_9HQkvU8fQpjbFV63qitSaKJ-/w300-h400/IMG_3695.jpg" width="300" /></a></div><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcEqatysXYNBoD7JL_ENAV9XRrZFmhMXTeiXT2kY6mS0pfuJMWx0uyylKdx5fNWoDPH7CYdIOgG9vnYHVhspmOiPr_XRyCBMiCNwJQ4Uf1pTF22GIVEWK67XNyikHhWC59rb5-pHwdqSablqyfjSdZOyvPt80dm68PMP_H41F1htOHE8zfJVys4zVpfKJ5/s640/IMG_3738.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcEqatysXYNBoD7JL_ENAV9XRrZFmhMXTeiXT2kY6mS0pfuJMWx0uyylKdx5fNWoDPH7CYdIOgG9vnYHVhspmOiPr_XRyCBMiCNwJQ4Uf1pTF22GIVEWK67XNyikHhWC59rb5-pHwdqSablqyfjSdZOyvPt80dm68PMP_H41F1htOHE8zfJVys4zVpfKJ5/w300-h400/IMG_3738.jpg" width="300" /></a></div><br />We then went to <a href="https://www.hopdoddy.com/" target="_blank">Hopdoddy Burger Bar</a> for a meal and it was so good. I got the El Bandito (black bean and corn patty) and turned it into a salad (greens on the bottom topped with the burger and toppings. We all shared french fries with our burgers. <p></p><p></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyIip7v7X0PSA88q7GCT-RvHEciwcDARDm2g2bMsqG6ZGZ6PaTbf8ragvDsKfePIN2-2oiqf9c1QMXzKaEiBr6f8K_GUc2egGEz5mo1UM7eGDW2OlNgqidn4FnJE0dawMeHXBtunLMKoziFpex6W0EVIlMimjDOq1J_e_FZmU5vBwECjCEkTLXOry984VA/s640/IMG_3684.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyIip7v7X0PSA88q7GCT-RvHEciwcDARDm2g2bMsqG6ZGZ6PaTbf8ragvDsKfePIN2-2oiqf9c1QMXzKaEiBr6f8K_GUc2egGEz5mo1UM7eGDW2OlNgqidn4FnJE0dawMeHXBtunLMKoziFpex6W0EVIlMimjDOq1J_e_FZmU5vBwECjCEkTLXOry984VA/w300-h400/IMG_3684.jpg" width="300" /></a></div><p></p><div style="text-align: center;"><br style="text-align: left;" /><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeQAV-2H-DWH7__2uyrnDFFizvnirBVVyrmPpWATYZmf9faxIXw2XG5Y53Tor4Y07K1zyZmWAeqRzior-Gr1vm1-BbFML7bRaRJQGWosdkvh2S1lJ7-nJ4SwCJybP5txNvDs6hC02UVEoHgEjfDwp7RI1ANUx6Gjm0oBQYcbEofPxAxombTg9FgLZyKmiv/s640/IMG_3686.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeQAV-2H-DWH7__2uyrnDFFizvnirBVVyrmPpWATYZmf9faxIXw2XG5Y53Tor4Y07K1zyZmWAeqRzior-Gr1vm1-BbFML7bRaRJQGWosdkvh2S1lJ7-nJ4SwCJybP5txNvDs6hC02UVEoHgEjfDwp7RI1ANUx6Gjm0oBQYcbEofPxAxombTg9FgLZyKmiv/w400-h300/IMG_3686.jpg" width="400" /></a></div><br style="text-align: left;" /><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN6vCxrcX2OcmrEePDS9bu0uJ2VOOIoWiQZTKOa7xn46fBcJNFQ7B9PTP7-rVPI3FsoRhUoOvEYig6Dmihb5WJ2sKiUZBfC6FABi4GZZLUaPyigHvTg6fNB5mAVS4DfivHNuZS_0XhlnZ5UeEZUm7SYFT4WjPxa-5cC-lA3qmR8FOdPzv0lPiwwn7m7e6X/s640/IMG_3687.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN6vCxrcX2OcmrEePDS9bu0uJ2VOOIoWiQZTKOa7xn46fBcJNFQ7B9PTP7-rVPI3FsoRhUoOvEYig6Dmihb5WJ2sKiUZBfC6FABi4GZZLUaPyigHvTg6fNB5mAVS4DfivHNuZS_0XhlnZ5UeEZUm7SYFT4WjPxa-5cC-lA3qmR8FOdPzv0lPiwwn7m7e6X/w300-h400/IMG_3687.jpg" width="300" /></a></div></div><p><br />On Sunday morning we drove downtown to run on the Lady Bird Run trail. There were so many people out running, walking and playing with their dogs. It felt like a race with so many people out on the paths. I absolutely loved this run path. It was a nice mix of bridge overlooking the water and downtown and hardpacked trail. It made for a great run. We warmed up and then did our main set. The weather was perfect for running. I got in 10.1 miles in 1:23 with a really solid main set. <br /><br /></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVxC9SeRZiB0no0HWAoP3L3P6eoM7N3U_O15oCRDXNEZSvabvLHr979MOMZ92Ll9FluCyvUCnfhd6oAfU8t0JSVZOuCaKQFRFS8ZrdQBTM82KVHL_OneP2Tg9W-rEEOUDj-IU0FbfbvxS0zFtkhmy4GIRy-ICZDg1pu4OZPT4bvfbiAnwZHvYOo1WX3noi/s640/IMG_1872.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVxC9SeRZiB0no0HWAoP3L3P6eoM7N3U_O15oCRDXNEZSvabvLHr979MOMZ92Ll9FluCyvUCnfhd6oAfU8t0JSVZOuCaKQFRFS8ZrdQBTM82KVHL_OneP2Tg9W-rEEOUDj-IU0FbfbvxS0zFtkhmy4GIRy-ICZDg1pu4OZPT4bvfbiAnwZHvYOo1WX3noi/w300-h400/IMG_1872.JPEG" width="300" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbDnrCjX12lvdunTxBSb071QrT9cSMJcyRTge5Y4HLcoheTfM-88TcYvbVLeIgS5pl0im2VzFWZ0H50Qm2avlHaP8VQm4liGv0onMC6GXPHb0YOvpHVyy-_zUbiH5wdrox_e4n7HjYZ_sGTgf6i9QYGp5wgOuZ6yguClDn9bH5tSCT41_BFAuftj1-V2L4/s640/IMG_3699.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbDnrCjX12lvdunTxBSb071QrT9cSMJcyRTge5Y4HLcoheTfM-88TcYvbVLeIgS5pl0im2VzFWZ0H50Qm2avlHaP8VQm4liGv0onMC6GXPHb0YOvpHVyy-_zUbiH5wdrox_e4n7HjYZ_sGTgf6i9QYGp5wgOuZ6yguClDn9bH5tSCT41_BFAuftj1-V2L4/w400-h300/IMG_3699.jpg" width="400" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOALkeljAnPaccy6WvbLfMLPvIuS8wCuCg3lIZz-7r7DyY0-IuAW0RvbYBlv9VDJCFFYw4fYTPmF_mf4qu6eR7lnX2CO60Jqlb2j8R-oQSSyWEAst167WCyczmAqJ_HuYlRaDnE8zyPDxAQ0JCn23bCjFiWEMOlvQfYQhjdHUzICkl4EVTBmoFW_KaWxrb/s640/IMG_3701.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOALkeljAnPaccy6WvbLfMLPvIuS8wCuCg3lIZz-7r7DyY0-IuAW0RvbYBlv9VDJCFFYw4fYTPmF_mf4qu6eR7lnX2CO60Jqlb2j8R-oQSSyWEAst167WCyczmAqJ_HuYlRaDnE8zyPDxAQ0JCn23bCjFiWEMOlvQfYQhjdHUzICkl4EVTBmoFW_KaWxrb/w300-h400/IMG_3701.jpg" width="300" /></a></div><br />After the run we went to Lifetime Fitness for a swim. Natalie surprised us with what was going to be a warm outdoor pool and hot tub based on the website pictures but sadly, the pool was not warm (it was outside) and there wasn't a hot tub. We made the most of it and Stephanie and I got in another 45 minute swim and 3250 yards. <p></p><p></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBXkMeQYkTLpkmC3-QR5n8U7V5pRy_y3XvXwIgbb04uIufwOzcaUr0XB_XvBGIdjJFBOX2dsd4k55ijgo8NHObMGjpwGrG5Pk0GLp4jFzFUquUTYpSiQeh_LUSRCcc-Dj89JujXPZLPC-moytEx8mCm1_x7Txd4rv0cuzjuqq7H7okdyiHiMUNP0tCRnt2/s640/IMG_1882.JPEG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBXkMeQYkTLpkmC3-QR5n8U7V5pRy_y3XvXwIgbb04uIufwOzcaUr0XB_XvBGIdjJFBOX2dsd4k55ijgo8NHObMGjpwGrG5Pk0GLp4jFzFUquUTYpSiQeh_LUSRCcc-Dj89JujXPZLPC-moytEx8mCm1_x7Txd4rv0cuzjuqq7H7okdyiHiMUNP0tCRnt2/w400-h300/IMG_1882.JPEG" width="400" /></a></div><div style="text-align: center;"><br /></div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlxFTYe9kyQwWXxKxP6_h3GiuhLkGlg1MMKcsWwsk4wVRF3q6biK0fBifde4kkHXeRKkJuUgX9gNsqxwu7H2bsuuBjt4OyCE_mwXsgHjKfCvFwYeL-sHK6VIwAIonSfnLpqzmpyFrHKbRp6qQdGZzku6FzUX37rLH8o0WzK8joNDxIULmIGAzowKkwPtd/s640/IMG_3722.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZlxFTYe9kyQwWXxKxP6_h3GiuhLkGlg1MMKcsWwsk4wVRF3q6biK0fBifde4kkHXeRKkJuUgX9gNsqxwu7H2bsuuBjt4OyCE_mwXsgHjKfCvFwYeL-sHK6VIwAIonSfnLpqzmpyFrHKbRp6qQdGZzku6FzUX37rLH8o0WzK8joNDxIULmIGAzowKkwPtd/w300-h400/IMG_3722.jpg" width="300" /></a></div><br />We warmed up in the shower and changed in the locker room and went to Congress Street again to have lunch at<a href="https://homeslicepizza.com/" target="_blank"> Home Slice Pizza. </a>We were all super hungry and shared the free bread rolls to start, then the gorganzola salad and then two pizzas (margherita and the spinach vegetable pizza). It was all so good. I loved the atmosphere of the restaurant. <p></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI0FeYiSynDGnFumpWWrnNyIGxooZ9HH5_OVPMuEcWtuoO4ZQ2QXPQpwPkBUOIjYmEpnigzTi9mA_hBTp51Od5fujubNCdTkbTNvi_LmZk_cNXAEbIIjOq6sywhlDgU6sEVhWW5JWbDlvgdVqDoyxDGF9_2o1obkU5Pe0A3GAC0JdIUCY5LxdUy7JSWoYu/s640/IMG_3729.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhI0FeYiSynDGnFumpWWrnNyIGxooZ9HH5_OVPMuEcWtuoO4ZQ2QXPQpwPkBUOIjYmEpnigzTi9mA_hBTp51Od5fujubNCdTkbTNvi_LmZk_cNXAEbIIjOq6sywhlDgU6sEVhWW5JWbDlvgdVqDoyxDGF9_2o1obkU5Pe0A3GAC0JdIUCY5LxdUy7JSWoYu/w400-h300/IMG_3729.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div>Austin was a really cool town. I loved the people, vibe, restaurants (sooo many), cool shops and active lifestyle. It's not a place that I would move to but I hope to go back and visit again (and swim in the pools when the water is a little warmer). <br /><br />We shared one last evening together and then we all made our way back to our homes on Monday morning. <p></p><p style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJgB1QEj64DRyKta27CLbAfPbfQPXya334_0NA4Yh7xFqUDWJGVFRxSXbwuD9RVvSPrzOd4xL0LFjMUpmvz2ZS6ZA7xqgWH2nLmdEKlbOxOgozT-RXUcmqBeXqt7brelZIHkOkmd8SwYcZRZHUOI-JtjnOboiKLmYyt71v2SrJyx4S6Rg2B4HLHy0gxNZ/s640/IMG_3737.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJgB1QEj64DRyKta27CLbAfPbfQPXya334_0NA4Yh7xFqUDWJGVFRxSXbwuD9RVvSPrzOd4xL0LFjMUpmvz2ZS6ZA7xqgWH2nLmdEKlbOxOgozT-RXUcmqBeXqt7brelZIHkOkmd8SwYcZRZHUOI-JtjnOboiKLmYyt71v2SrJyx4S6Rg2B4HLHy0gxNZ/w400-h300/IMG_3737.jpg" width="400" /></a></p><p><br />As I reflect back on this memorable, fun, workout, food and laugh-filled weekend, there was no body shaming or diet talk. It was a weekend of support, enthusiasm, celebration and joy. I feel this is important to share because you should always have a tribe of people around you who support you and lift you up. I admire these ladies so much. <br /><br />Justine has traveled the world and with her as your friend, you will have your biggest cheerleader. <br />Natalie has a law degree and is the Vice President-Chief Compliance & Privacy Officer at UT Southwestern Medical Center and despite her busy schedule she makes time for others, her family and exercise on a daily basis. <br />Stephanie is an incredible open water swimmer and her love for the water is contagious. <br />Danielle is an engineer in a male dominated industry and she loves off-road racing. <br /><br />The support for one another to succeed is incredible and I am so lucky to have such awesome female friends. <br /><br /></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-87224600666469064912024-01-22T12:53:00.003-05:002024-01-22T12:53:30.120-05:005 tips for doing your first Ironman <p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBWvNY9aydILqsTro80rofUB046vhzPN71tkaDzayFxgV5itKjUnMsk8w42IUS9hqnwO-SsR3D9atIc_fet9jv9L8RjNeijkSrzd_bEzYk8igQh8r1zDaT41O4SuKw7icyS9l5rJ0jrn4YmQF-0LD_oEh-R3K2pnudXm5NgnjUkcGWzrmAeqFdNAGz8lzc/s1080/1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBWvNY9aydILqsTro80rofUB046vhzPN71tkaDzayFxgV5itKjUnMsk8w42IUS9hqnwO-SsR3D9atIc_fet9jv9L8RjNeijkSrzd_bEzYk8igQh8r1zDaT41O4SuKw7icyS9l5rJ0jrn4YmQF-0LD_oEh-R3K2pnudXm5NgnjUkcGWzrmAeqFdNAGz8lzc/w400-h400/1.png" width="400" /></a></p><p>I made a lot of mistakes in my early years of Ironman training and racing. I was a stubborn and naive 24-year old who was obsessed with the sport of triathlon.<br /><br />Fast forward 18 years, 19 Ironmans and 2 XTRI events, I have a lot more experience, knowledge and wisdom to pass along to other athletes. <br /><br />In my first year of endurance racing in 2006, I completed the Boston Marathon, Disney half ironman and IMFL within 8 months. Despite having the most success at IMFL by winning the 18-24 age group by an hour, I wish I would have focused more on shorter distances instead of directing all my energy to the Ironman distance. I should have hired a coach to guide me on the best path for my body and development.<br /><br />If completing an Ironman is on your bucket list, I was recently interviewed by Business Insider and shared my best tips for those who are interested in conquering the 140.6 mile distance.<br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Q13wItUbLHnBsojUcbfuzz6GyyOs4bUTVAzXioz0ivjIElhDftaWlJHHqxG9TU0oJZ7XwcdCEpfJz-rqvfDzclQiGgqxl8HlqNj8EKU7cCkuY5ZxnuZRl3_Ke9KUcfcmWmji9ZCYuqLbWWW5lhE1kczodih21yHropXk_6Lygli9YjJT_SWEAL6Sw50-/s1080/2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Q13wItUbLHnBsojUcbfuzz6GyyOs4bUTVAzXioz0ivjIElhDftaWlJHHqxG9TU0oJZ7XwcdCEpfJz-rqvfDzclQiGgqxl8HlqNj8EKU7cCkuY5ZxnuZRl3_Ke9KUcfcmWmji9ZCYuqLbWWW5lhE1kczodih21yHropXk_6Lygli9YjJT_SWEAL6Sw50-/w400-h400/2.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6d4OABslCo4V4bJeV1pADAw8iXlcMdivH3BUi9W2EPVxftfkbfRTRTzr7PpZzB-2-NLWrIUMojwZ9JedcmjWwyyhS3Vgt_pypNBFPzR-nY40i8cqUaMYTi61DQxVPQHhGjpIXlHgdUYTbLDrJ-JQ2eRC6hDUSrjk2Wixd5ZEGihWOG1ewCg0VOjkxfywF/s1080/3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6d4OABslCo4V4bJeV1pADAw8iXlcMdivH3BUi9W2EPVxftfkbfRTRTzr7PpZzB-2-NLWrIUMojwZ9JedcmjWwyyhS3Vgt_pypNBFPzR-nY40i8cqUaMYTi61DQxVPQHhGjpIXlHgdUYTbLDrJ-JQ2eRC6hDUSrjk2Wixd5ZEGihWOG1ewCg0VOjkxfywF/w400-h400/3.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL_MBeFEaJHhlefu02Ly3nU4wZ0MWwSS95NvrMGEACdSGIYJl3uT0K2Us9hKqvvH1r6eHXvWV7IEtta6nbLGwGXgQmy6qwHyLMelUwUOtgYBfr3lsHmnqksKeooPtIIwXYeZ8sLgvZUw7cbeeeusyau26wJG9pOD0ww1McBffCZLukGr56JLiGdcW3YtgI/s1080/6.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL_MBeFEaJHhlefu02Ly3nU4wZ0MWwSS95NvrMGEACdSGIYJl3uT0K2Us9hKqvvH1r6eHXvWV7IEtta6nbLGwGXgQmy6qwHyLMelUwUOtgYBfr3lsHmnqksKeooPtIIwXYeZ8sLgvZUw7cbeeeusyau26wJG9pOD0ww1McBffCZLukGr56JLiGdcW3YtgI/w400-h400/6.png" width="400" /></a><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaP3ZejqAhQljnAz5-NZe5poHs2iEW_iioKkO7_5364qSTs8nK3b1xcOZ0_YMN0XMk4hh-YMwLwv2TBEdrraK9wUAmJccPmKP42jIPVpvIvvvYLenFRasSxxtmrQmEExmoLHnd4I2eN5dfmpCYFaJNZMuZRSo0b2UE2tFI5FJmHYjJzG6UATRUwmghnCQo/s1080/4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaP3ZejqAhQljnAz5-NZe5poHs2iEW_iioKkO7_5364qSTs8nK3b1xcOZ0_YMN0XMk4hh-YMwLwv2TBEdrraK9wUAmJccPmKP42jIPVpvIvvvYLenFRasSxxtmrQmEExmoLHnd4I2eN5dfmpCYFaJNZMuZRSo0b2UE2tFI5FJmHYjJzG6UATRUwmghnCQo/w400-h400/4.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8_ejrKFHGWbnFoau5UPMNb6qRCBD4bUX8IKF1wToU_k02UzatdAUwYS63sIKVsts7SuaRcsIHdEp38qHbKLbKsg-BAEAkk4ckM_tqhrEhHLupXP2o_h7rjBW68EZHUUSqLj90z4I7ZewVnav78mwWRIa-c2hFZbYph6d0k2t0tgChS3K8fjp0nQBpLC2_/s1080/5.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8_ejrKFHGWbnFoau5UPMNb6qRCBD4bUX8IKF1wToU_k02UzatdAUwYS63sIKVsts7SuaRcsIHdEp38qHbKLbKsg-BAEAkk4ckM_tqhrEhHLupXP2o_h7rjBW68EZHUUSqLj90z4I7ZewVnav78mwWRIa-c2hFZbYph6d0k2t0tgChS3K8fjp0nQBpLC2_/w400-h400/5.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;">You can read the full article <a href="https://www.businessinsider.nl/5-tips-for-doing-your-first-ironman-from-a-coach-who-has-finished-the-race-19-times/">HERE.</a></div><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-62976763943030678732024-01-19T16:15:00.004-05:002024-01-22T14:00:21.628-05:00Campy update<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgLea4HFsZUxiUI_12gpKAq8trcFd6flWteNRUX1gK-xvbN6qaZMSwAXxRI0LModgqqh2v0oSLGmLBAsa-7AHGL_KWoLvFjY-6K0_n4F7ASwNOsmCBLWrpjd91PIEfmRLiIZFCUsW1-WvE5SiG3Vx9WuMijirq8S79kklVFMzLx6tTElr4ZJ5gRnhh5USXH" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="586" data-original-width="500" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgLea4HFsZUxiUI_12gpKAq8trcFd6flWteNRUX1gK-xvbN6qaZMSwAXxRI0LModgqqh2v0oSLGmLBAsa-7AHGL_KWoLvFjY-6K0_n4F7ASwNOsmCBLWrpjd91PIEfmRLiIZFCUsW1-WvE5SiG3Vx9WuMijirq8S79kklVFMzLx6tTElr4ZJ5gRnhh5USXH=w342-h400" width="342" /></a></div><br /><p></p><p>The past year has been challenging. The past few months have been emotionally draining. Campy is 16 and 3 months old and he is living with canine cognitive dysfunction (CCD) - or dog alzheimers. <br /><br />In September of 2021, Campy had an infected tooth which needed to be removed. He has always had issues with his teeth (requiring a lot of deep cleainings) and as a result, many teeth have been removed over the years. We knew we were taking some chances with him being anaethesized at his older age but I trust his vet and he had a successful teeth cleaning (and several teeth removed). <br /><br />The next year, in October 2022, we noticed that he wasn't acting normally. He wasn't hearing as well and he started to exhibit some strange behaviors. He would often stop and freeze in one spot (similar to the beginning of a seizure). </p><p>Campy suffered from seizures in the summer of 2015 after we had someone spray our lawns for weeds. That was the last time we ever had anything on our lawn. Campy has been on phenobarbital twice a day ever since. <br /><br />Throughout 2022-2023, Campy started to pee indoors, without knowing it. He would be walking and peeing or would stop and pee as if he was outside. He started to become more anxious and barky throughout the day. <br /><br />A year went by and in 2023, at the age of 15, Campy started to show more signs of aging. His eyes were getting cloudy, he lost most of his hearing and he was urinating a lot. This required us to invest in diapers for dogs - which he doesn't mind. I mean, who wants to go outside in the cold to pee??<br /><br />Campy started drinking excessively and I worried about his kidneys. He was also coughing every now and then. His legs were becoming more wobbly. It just seemed like one thing after another and I kept taking him to the vet. Our wonderful vet at Poinsett Animal Hospital did some blood work and other tests and all looked ok. Overall, Campy is in good health. Even at his latest checkup two weeks ago, his body is strong. His bones, muscles and organs are healthy. But his brain is not. <br /><br />Over the past year, Campy checks all the boxes for CDD. His symptoms got progressively worse (or more noticeable) over the summer and fall and right now we are in a "stable" place with his condition.</p><p></p><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjOcj45UCz-g2D57p_u-bNkHu3qmOk8Aho1dqG7CI86PTGjPBl21F-w-WNX0sEAMDlZn7k2Qnjo-pxxnXprRlRCZVAi0AmixfRgv1Lzf8_DKF4TbW7-7_pfAmbNzoHq5hyMlaKnc-pBcYhCjhcMsX021f6wcOWEbNSpqkPw_hfEl96348syBdWUGe7-paZy" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjOcj45UCz-g2D57p_u-bNkHu3qmOk8Aho1dqG7CI86PTGjPBl21F-w-WNX0sEAMDlZn7k2Qnjo-pxxnXprRlRCZVAi0AmixfRgv1Lzf8_DKF4TbW7-7_pfAmbNzoHq5hyMlaKnc-pBcYhCjhcMsX021f6wcOWEbNSpqkPw_hfEl96348syBdWUGe7-paZy=w300-h400" width="300" /></a></div></div><br />He gets lost in familiar places and he gets stuck in corners and around furniture. <br /><br /><div style="text-align: justify;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwaBaJbMaGtj6bYqQPInE0-9B9YPoKmA62wshIRJduwdnW2_NgpXTei3_MyV7Btufwm0UKmN2b-ikKzDDJVeA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br />He's much more clingy and wants to be held a lot. I assume a lot of this is due to his cataracts and not having much vision (only a little in his right eye). <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWl2Zj9oPnfouj2tXN12Tn1umlbq5ei813AZrRPntvdYveBhoq5dglWS6bjrSokIqI44L1ENv4WsQ8TR9RST2HJbN6s5JNdGHInn0E5onYpB-zLx_AsezewbJ51X8tQlhXtfJXRjI2FZ5_qZIUEtNBIrhyphenhyphenN1cIy3DcDDABztnPoGYR0hvaFPZI7cjV0NCE/s640/IMG_5068.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWl2Zj9oPnfouj2tXN12Tn1umlbq5ei813AZrRPntvdYveBhoq5dglWS6bjrSokIqI44L1ENv4WsQ8TR9RST2HJbN6s5JNdGHInn0E5onYpB-zLx_AsezewbJ51X8tQlhXtfJXRjI2FZ5_qZIUEtNBIrhyphenhyphenN1cIy3DcDDABztnPoGYR0hvaFPZI7cjV0NCE/w300-h400/IMG_5068.jpg" width="300" /></a></div><p></p><p>He sleeps a lot (as he should in his retirement years) but sometimes he gets his nights and days confused and he is more "awake" during the evening.<br /><br />He pees a lot inside. Even after we take him outside, he comes back in and will pee. He will also pool inside. He requires a lot of diaper changes and a lot of rushing him outside anytime he gets up from a nap. <br /><br />Campy stopped playing with his squeeky plush toys around two years ago. He will pace around the house, often walking in circles. <br /><br /></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzRid0tk37WBLbzeFk_Las9YBQw5Mj7C2fSpIW4XO5g9LNrzpAJDkwbkhnrcQ9KUUz2n6RAVfbM8Ok3VbHM6w' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><div style="text-align: center;"><br /></div>He is very wobbly at times and will slip on the floor or will fall or trip over his own feet. Some of this may be due to his age and that his joints get stiff. <br /><br />He will bark at nothing (often the wall or a piece of furniture) and he prefers being hand fed. <br /><p></p><p>Campy doesn't love car rides like he used to. He typically falls fast asleep as soon as the car starts moving.<br /><br />He can't climb stairs or jump and will often stumble on any uneven pavement. <br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx7R7IgOeR4i-KbWOlMpuGzLcOpXvE79Gn4z7Bpg8JrnKcKSdrrJksBz45M6NNlzE37BTjeFIiG72iRPOX59w' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />Seeing our spunky, energetic, happy boy lose his spark for life and to see him struggle has been emotionally challenging. <br /><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyG2eIkZDFUlgPJ_ln6PhFZ100oVsvX6NrlePjiq_oArLYyTUBQipQ4bzHwwvso-arnZwPmi4fQ6ZGXJvhUTiaTGM9IaZDx4A7sHiqNWeFG6uNXCBVgcXtdpUbV9JuIC-qgoUx2r9aWgP7Lc_nDHWVxSNCIBNjotLrcNfE_wQZwbNwTyZ_1FILyr7QJ3bE/s640/IMG_5075.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="480" data-original-width="640" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyG2eIkZDFUlgPJ_ln6PhFZ100oVsvX6NrlePjiq_oArLYyTUBQipQ4bzHwwvso-arnZwPmi4fQ6ZGXJvhUTiaTGM9IaZDx4A7sHiqNWeFG6uNXCBVgcXtdpUbV9JuIC-qgoUx2r9aWgP7Lc_nDHWVxSNCIBNjotLrcNfE_wQZwbNwTyZ_1FILyr7QJ3bE/w400-h300/IMG_5075.jpg" width="400" /></a></div><div style="text-align: right;"></div><br />However, the good days still outweigh the bad. <br /><br />Campy still recognizes us. He still gives us kisses. He wants to be held and he enjoys our company. We bought a sling to carry him when we are in the kitchen or when we need our hands free as this is the place where Campy becomes very needy. <br /><br /><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgmhxzW8TOKxWEBI4tHtf4XmdlrS-Ajl421bysLYYwjcjJwBl-l07IFwAavfgc5sfNAw7_nDBNHF3GqDesFI08JscoDcEYZmg5Mr-VjDn9DpYXlKY_894y5Gmib4XpTYtWUaKeQ1ZWTPTsmoOGmuZvdnlmDmMeCTU_7sj_IacVPDOA-VttOl4Tez6N-BPWu" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgmhxzW8TOKxWEBI4tHtf4XmdlrS-Ajl421bysLYYwjcjJwBl-l07IFwAavfgc5sfNAw7_nDBNHF3GqDesFI08JscoDcEYZmg5Mr-VjDn9DpYXlKY_894y5Gmib4XpTYtWUaKeQ1ZWTPTsmoOGmuZvdnlmDmMeCTU_7sj_IacVPDOA-VttOl4Tez6N-BPWu=w300-h400" width="300" /></a><br /><br />Campy still enjoys his walks. Although he can't walk as far or as long as they used to be, he really enjoys being outside. Campy has a few furry friends in our neighborhood and we love seeing his little grey tail wag when he greets his friends. This tells us that he is still enjoying life. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgMfFkS-JtnMefxDvtOopmyFQGMj9dktzyoWHxxUxj1ZaFznCfSguxjVJnR9J7QcECHxKQfb8nANxUhcI-e-6QizPojSYBsSmi8paZgLMa2ijwsVG-9f7K1lpK67lwolo9UlVzYinN4vCrBRMA9Oqpj_0Ek50Xob-NB3uX0k5EiAciv_qk_jKpEwYfASJ9v" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEgMfFkS-JtnMefxDvtOopmyFQGMj9dktzyoWHxxUxj1ZaFznCfSguxjVJnR9J7QcECHxKQfb8nANxUhcI-e-6QizPojSYBsSmi8paZgLMa2ijwsVG-9f7K1lpK67lwolo9UlVzYinN4vCrBRMA9Oqpj_0Ek50Xob-NB3uX0k5EiAciv_qk_jKpEwYfASJ9v=w300-h400" width="300" /></a><br /><br /></div>Campy loves to eat. And he gets to eat whatever he wants. He has become very picky with food so we have learned to only buy a few cans of his current favorite before he decides that he hates it and wants something different. His favorite wet food topping is parmesean cheese.<br /><br />Campy is still sleeping through the night. Sadly, he is no longer sleeping in our bed upstairs but he sleeps downstairs on one of his 4 dog beds - each of which is lined with a comfy fluffy blanket. Sometimes he misses all the beds and ends up on the carpet. <br /><br /><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiAAhoXh4MDbQi3cIjAscR-CrVMglJVdYoge7ufPKY_Jl6AxQH9i-Hze7i0DpKrZTeLo2YbiTuv_MvWl_bCvX4By56NTMo8-XI5MnOpt4Zt3gTsBAg9trA7Bzb7US6gVBidhHRDfnQ-Ekw51qP9JKm_K-uhKHDLdTSvUnUeHnqI27YuzPxpi55JuLdY9llN" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEiAAhoXh4MDbQi3cIjAscR-CrVMglJVdYoge7ufPKY_Jl6AxQH9i-Hze7i0DpKrZTeLo2YbiTuv_MvWl_bCvX4By56NTMo8-XI5MnOpt4Zt3gTsBAg9trA7Bzb7US6gVBidhHRDfnQ-Ekw51qP9JKm_K-uhKHDLdTSvUnUeHnqI27YuzPxpi55JuLdY9llN=w400-h300" width="400" /></a></div><br />Sometimes one bed isn't enough and Campy manages to find a little of several beds. <br /><br /><div style="text-align: justify;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjRQueJ7tGD7KMQKNG03J50kvpj6aMORHySy1VXr1wJqs_Yx4GcEz7fZ7P1mp-l5LHgxBIyNXd10rLv5a85gILy7IYYGG8MZpZA3u97tMZI0mbReyADrs3yccTdLgOFske6TE_uRAzuXxsDimPV9QZzpQbOITznsY8t2PNe_upQrI5KIxDLEdTxZ5v8SN03" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEjRQueJ7tGD7KMQKNG03J50kvpj6aMORHySy1VXr1wJqs_Yx4GcEz7fZ7P1mp-l5LHgxBIyNXd10rLv5a85gILy7IYYGG8MZpZA3u97tMZI0mbReyADrs3yccTdLgOFske6TE_uRAzuXxsDimPV9QZzpQbOITznsY8t2PNe_upQrI5KIxDLEdTxZ5v8SN03=w300-h400" width="300" /></a><br /><br /></div>Sometimes Campy will end up between beds or sometimes even on a cat. Thankfully, all of our cats have been extremely patient with Campy. Even when he walks one of them while they sleep. <br /><br /><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh_JpoNsDi8h0BZkx0acGW8WjJ8b0wlYMYhQtwrK5KibvRd8mTDcADqHktV2OcyQgw9TCDHeUHoVviXs2TzXkrms6v_M5EjwkTbyJUneZKxAvu6nqNJEVEqbwxbvepiwjYKHAe7nFruxH9Cu8J5wo2PHLhtDQ6fd9-eVe6JgSJdUeIkBooDii1P19OmaMaI" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEh_JpoNsDi8h0BZkx0acGW8WjJ8b0wlYMYhQtwrK5KibvRd8mTDcADqHktV2OcyQgw9TCDHeUHoVviXs2TzXkrms6v_M5EjwkTbyJUneZKxAvu6nqNJEVEqbwxbvepiwjYKHAe7nFruxH9Cu8J5wo2PHLhtDQ6fd9-eVe6JgSJdUeIkBooDii1P19OmaMaI=w300-h400" width="300" /></a> <p></p><p>Ella is so happy that Campy is finally letting her sleep with him. I don't think he knows that she is there but rather just a warm fluffy blanket by him.<br /><br />They also don't mind all the food that falls out of Campy's mouth when he tries to eat by himself. <br /><br /></p><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEit6JXzuA7ZUtIW1TGVus2T_P8thVm00DJn7SOO4F9wn-T0UQ19DsvR8IkXQxgvnnA8ZcTx6Q63t-gye3zBNzj8A2EnAGvESP3EY5iSysJTSKflPnHmmNHpHGHMjCq2-omnCzMR_BCG4LQgVgBeLJIqKv4Yj53lnPBTMxuUro-QOFk608waclSiMiNA1tn4" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEit6JXzuA7ZUtIW1TGVus2T_P8thVm00DJn7SOO4F9wn-T0UQ19DsvR8IkXQxgvnnA8ZcTx6Q63t-gye3zBNzj8A2EnAGvESP3EY5iSysJTSKflPnHmmNHpHGHMjCq2-omnCzMR_BCG4LQgVgBeLJIqKv4Yj53lnPBTMxuUro-QOFk608waclSiMiNA1tn4=w300-h400" width="300" /></a></div><br />Life lately with Campy requires a lot of work. We give him Senilife in the morning and a calming chew in the evening. There's a lot of diaper changes, a lot of holding him, a lot of washing sweaters (from a diaper that has been overflowed throughout the night), a lot of helping him get unstuck and help him through the house when he is confused. We need to keep the house the same way all the time so he doesn't get confused and he can find his beds and bowls. I'm always analyzing the house to make sure Campy can't get himself hurt when we are gone. Eventually we may need to confin him into a smaller place in the house so he doesn't get stuck when we are not around but for right now he is doing OK. I suppose it's similar to life with a newborn. Campy requires a lot of patience but it's our honor to take care of him in his final stage of life. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhXaC-9XU3eamX9uxg3XbjWnrKmLf-opS6X16q0u9gTr4Fak2OM2-0JY-A8-bXklb6yCWEfSjgTdrsb2bLvwFAe0TNEyKTXDRF9ZpKFFUJc3tDas5XmqNA4TFIwupvKZcCFabHUwzWa7_b-L8E834SdfhK-ciSSrfgjCCh3Fj_9lrotU6njjg4wV61Jn5TZ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhXaC-9XU3eamX9uxg3XbjWnrKmLf-opS6X16q0u9gTr4Fak2OM2-0JY-A8-bXklb6yCWEfSjgTdrsb2bLvwFAe0TNEyKTXDRF9ZpKFFUJc3tDas5XmqNA4TFIwupvKZcCFabHUwzWa7_b-L8E834SdfhK-ciSSrfgjCCh3Fj_9lrotU6njjg4wV61Jn5TZ=w300-h400" width="300" /></a><br /><br /></div>Although Karel and I feel great sadness for what Campy is going through, the hardest part is the anticipatory grief that comes with his chapter of life. We haven't lost Campy but we feel so much sadness and loss preparing for our hardest good-bye. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhbC7Wg1xeHhUxIXiNIZAwGJCbByN_XtbLzL-7TeefiBMX7x62h6SWbKFkqRQoNJaakl6evk4-k2bidro2kXrjBvh_hs1XlQeCTsxjSyoHRLRUOBrd7pqsS33OCoJzLmIADRyh7-c0WEbVV6KUPBrDYS120MwiA2g3Ty3TdxITSsT78KdQtMCYR8CzsVwVb" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhbC7Wg1xeHhUxIXiNIZAwGJCbByN_XtbLzL-7TeefiBMX7x62h6SWbKFkqRQoNJaakl6evk4-k2bidro2kXrjBvh_hs1XlQeCTsxjSyoHRLRUOBrd7pqsS33OCoJzLmIADRyh7-c0WEbVV6KUPBrDYS120MwiA2g3Ty3TdxITSsT78KdQtMCYR8CzsVwVb=w300-h400" width="300" /></a></div><br />These heavy emotions are challenging. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEivTxVSnPM69AeZlYTXP0bhdFojPoJPb04bf-rxev9-rehijK09z0bTGSa-aBYrddwK2SkvPbsUdazKOETkkeJI3BUFNdlQ78bPUEtD9IONnW2ruuZL48p52-dIafSf5wqa5qX5WrCDrPxlnghOES0Tds8Av75YOiiRWcC-LdGQc9FJo9_k-8U3rseLtUIe" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEivTxVSnPM69AeZlYTXP0bhdFojPoJPb04bf-rxev9-rehijK09z0bTGSa-aBYrddwK2SkvPbsUdazKOETkkeJI3BUFNdlQ78bPUEtD9IONnW2ruuZL48p52-dIafSf5wqa5qX5WrCDrPxlnghOES0Tds8Av75YOiiRWcC-LdGQc9FJo9_k-8U3rseLtUIe=w400-h300" width="400" /></a><br /><br /></div>Every evening before I go to bed, I flood Campy's face with kisses. Every morning when I wake up, I feel a tightness in my chest that he may not be alive. And when I see his little tummy moving up and down on one of his beds, I feel relief. Starting a workout is hard because it means I have to be away from Campy. I find it easier to workout when I know Karel is at home. The only thing I want to do when I workout is be home with Campy but I also know that the temporary distraction of exercise is a time when I feel a sense of numbness to the situation that we are experiencing. Traveling is hard. I stress, worry and feel anxious. Campy (and the cats) are always looked after with the best care when we travl as we always hire someone to stay at our house so that Campy can keep his normal routine. I take so many pictures of Campy. I shower him with love. Sometimes I carry him for his entire walk just so that he can feel the warm sun on his face and not have to use any of his precious energy. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjtkzZDtaewovw29nuEdlS3sxnsOlAYzx-P0Jw8nJZVL2_Xl-ytmzXUTw9tDraBjeFxYqPmOdGqZfKe7S48UH0-X98tLNKOyGHHqYCg9U7-vniViPG9aQJ6zds0L6CLZnsu66BP-kAlXdy9jmft505qZE6eW2rpD2NYHvAVDrEeFXtZRCJYAM85-yGGd6aw" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjtkzZDtaewovw29nuEdlS3sxnsOlAYzx-P0Jw8nJZVL2_Xl-ytmzXUTw9tDraBjeFxYqPmOdGqZfKe7S48UH0-X98tLNKOyGHHqYCg9U7-vniViPG9aQJ6zds0L6CLZnsu66BP-kAlXdy9jmft505qZE6eW2rpD2NYHvAVDrEeFXtZRCJYAM85-yGGd6aw=w400-h300" width="400" /></a></div><br />Karel and I have leaned on each other a lot over the past few months. It's hard. Really really hard. Campy has been with us for our entire marriage and we have gone through so much together. <br /><br />I know life will be hard without Campy so I am trying to make the most of every day right now while I have him in my life. <p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjq4Jh4uGUMPSymsMrnlW-uDTqRRo-GZlGK_K2IanD7kNKJNXVLz_1ry7OsZPo1Cn5RsErfvZr0SBfDaO3IgtmQ9t-su5nxn3QgdBYLioIe_adt1xlpZn0E_gP2OBGGqF6tCFFZDf7TYA4qD809LGcJoGM6wv71E02JiwR8Tikyak-tojiHSIA_gSjJhbKT" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="575" data-original-width="767" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjq4Jh4uGUMPSymsMrnlW-uDTqRRo-GZlGK_K2IanD7kNKJNXVLz_1ry7OsZPo1Cn5RsErfvZr0SBfDaO3IgtmQ9t-su5nxn3QgdBYLioIe_adt1xlpZn0E_gP2OBGGqF6tCFFZDf7TYA4qD809LGcJoGM6wv71E02JiwR8Tikyak-tojiHSIA_gSjJhbKT=w400-h300" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; 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text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhIGD-hgMjK8MTBzX8gUc9PqT3MIVrLz5XfnV0SRWFF2R_NUyRmtW-czscIFnbSjUnmC9zdj1OS2i15z4Q6DEohoDLa3Rg2KVT87Iv_HiH0cMhc9mPo1LvmvhBWgqMIiZ53JHrA5JVd6KdvLz3b4SIIe5RosHTqLGpIYIIV41t2ttB_3XQnSAQT95U3acvT" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="567" data-original-width="425" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEhIGD-hgMjK8MTBzX8gUc9PqT3MIVrLz5XfnV0SRWFF2R_NUyRmtW-czscIFnbSjUnmC9zdj1OS2i15z4Q6DEohoDLa3Rg2KVT87Iv_HiH0cMhc9mPo1LvmvhBWgqMIiZ53JHrA5JVd6KdvLz3b4SIIe5RosHTqLGpIYIIV41t2ttB_3XQnSAQT95U3acvT=w300-h400" width="300" /></a></div><br /></div>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-55433611963129582432024-01-19T14:00:00.001-05:002024-01-19T14:00:29.416-05:002024 Trimarni team kit - last chance to order<p style="text-align: center;"></p><div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjy2ky7CWWtmx1lYLpOpRtsXA2Ae0Vgat4B7imjS10fmo9CCvMUq3fKcOZPasMBGieRKgajp9r1ERJ6j7yW0hFdAwZTvam8SIchb0zzTVDUU8NzmXYaM202Whcr7lM60Kqcy58vf-2npGU2z5-0iJ3_HXW2MHUAcateHKkxpD2y2R69XOhED1oj3CbJfpN/s1316/Screenshot%202024-01-03%20at%201.26.58%E2%80%AFPM.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1316" data-original-width="768" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjy2ky7CWWtmx1lYLpOpRtsXA2Ae0Vgat4B7imjS10fmo9CCvMUq3fKcOZPasMBGieRKgajp9r1ERJ6j7yW0hFdAwZTvam8SIchb0zzTVDUU8NzmXYaM202Whcr7lM60Kqcy58vf-2npGU2z5-0iJ3_HXW2MHUAcateHKkxpD2y2R69XOhED1oj3CbJfpN/s320/Screenshot%202024-01-03%20at%201.26.58%E2%80%AFPM.png" width="187" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2e4y-Erqsq0cjqR1G484gYI7VjmvLP6NH9Z_321RaKG-kDEqj9shZgHyNM32Hw1e5eXLFnVS7uJddk54wffG-YhF4dlQrDiBCMR8e3MRk__hCkAaBBiJ_rB6eJjzrLsE0SwDyJvr2mVTGB8EPB_ilDhc2UKNfU70W4E9J_nPKB7OBXRPd0gOuTRglPrgB/s1310/Screenshot%202024-01-03%20at%201.27.22%E2%80%AFPM.png" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1310" data-original-width="740" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2e4y-Erqsq0cjqR1G484gYI7VjmvLP6NH9Z_321RaKG-kDEqj9shZgHyNM32Hw1e5eXLFnVS7uJddk54wffG-YhF4dlQrDiBCMR8e3MRk__hCkAaBBiJ_rB6eJjzrLsE0SwDyJvr2mVTGB8EPB_ilDhc2UKNfU70W4E9J_nPKB7OBXRPd0gOuTRglPrgB/s320/Screenshot%202024-01-03%20at%201.27.22%E2%80%AFPM.png" width="181" /></a></div><br />The time has come. <br /><br />Show your Trimarni and sponsor support by wearing a team kit item in training and on race day. The store includes a variety of items from arm and leg warmers (NEW!), run tops and cycling jerseys and bibs to triathon shorts and one piece kits. When ordering your race day items, don't forget to purchase items for training as well. The long sleeve cycling jersey is perfect for cool race mornings and the tank or tee are great for training and for sporting post race (and on the podium). <br /><br /><br />Although we have kept our 2024 kit design similar to 2023, we are excited to announce that we have two new sponsors for the 2024 team. In addition to our long time sponsors <a href="https://runin.com/">Run In </a>and <a href="https://salemanesthesia.com/">Salem Anethesia</a>, we would like to send a warm welcome (and thank you) to <a href="https://fostervictor.com/">Foster Victor </a>and<a href="https://encoretg.com/"> Encore Technology Group</a>. <br /><br />Thanks to the genorous donations from Salem, Foster Victor and Encore, as well as team discounts and support from Run In, we are able to....<div><ul style="text-align: left;"><li>Keep our camp, nutrition and coaching fees affordable to foster inclusivity.</li><li>Provide low-cost or complimentary services to younger athletes, athletes who are financially struggling and rising professional triathletes.</li><li>Keep our camp experiences professional, safe and enriching by supporting local businesses and helping cover expenses like rental fees, SAG support, nutrition and insurance coverage.</li><li>Encourage community by supporting our Trimarni team pre-race pizza parties at team events.</li><li>Support animal shelters and rescues with a yearly donation.</li><li>Help athletes (and families) recover from a sport-related accident or health issue by donating to a fundraiser or allowing the athlete to take a break from coaching due to life circumstances.</li></ul><br /><table border="0" cellpadding="0" cellspacing="0" style="background-color: white; border-collapse: collapse; color: #202020; font-family: Helvetica; font-size: 16px; text-size-adjust: 100%; width: 100%;"><tbody><tr><td style="text-size-adjust: 100%;"><br /></td></tr></tbody></table>The store is set up seperately โCYCLINGโ & โTRIโ. You will see the Men and Women styles (pink is only in female sizing due to low demand for male sizing in the pink kits).The store is open to the public so feel free to pass along the team store link to your friends, family and training partners. Anyone can purchase a Trimarni kit item to sport in training and/or on event day.</div><div><br /></div><div>If you have any questions about any of the items, please send us an email.The store will close on January 22nd. This is a one-time custom order to ensure the lowest prices possible so please don't miss your opportunity to make a purchase.<br /><br />To access the Trimarni Castelli store page: <br />1)<a href="https://trimarnicoach.us13.list-manage.com/track/click?u=8e4b976514e8596abb71bbc76&id=6f5410c922&e=4301421371"> </a><a href=" http://teamorder.serviziocorse.com/index.aspx?pc=DD2C0201-6F26-4D97-AF18-C9A016B06D30" target="_blank">Click on this link </a>to access the Trimarni 24.1 store.<br /><br />Or cut and paste this link in your browser.<br /><a href="http://teamorder.serviziocorse.com/index.aspx?pc=DD2C0201-6F26-4D97-AF18-C9A016B06D30">http://teamorder.serviziocorse.com/index.aspx?pc=DD2C0201-6F26-4D97-AF18-C9A016B06D30</a><br /><br />2) Create a new account on the bottom of the page or use your previous login information. This grants you access to the team page. If the store says closed, you are seeing the previous store page. Sign out and log back in to resolve the issue.<br /><br />3) Start shopping.<br /><br />The store will only remain open until January 22nd 2024.<br />This is your only chance to place an order. <br /><br />Once the store is closed, please allow up to 8 weeks for production and shipping. Thanks for your support! <br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzpWrwPCU59HccZH7rbggO3qI3N4H6iz8WpyVxMxPGE-u6V-Hu8HDGIEg5bnZjcQHOKJf1zJe9QEZcqCPvIo1XCIm58KgBds1GMhM4eLNVuAHr4SKdV2u6GqK125hPHpaRDBb0kuHwhs9MZ-kBMRehoJlHoiz-StFJHx6_7nYX578BKV8dwMeoyf_PM4EU/s2048/419046039_10168582032840296_7239405206937323954_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzpWrwPCU59HccZH7rbggO3qI3N4H6iz8WpyVxMxPGE-u6V-Hu8HDGIEg5bnZjcQHOKJf1zJe9QEZcqCPvIo1XCIm58KgBds1GMhM4eLNVuAHr4SKdV2u6GqK125hPHpaRDBb0kuHwhs9MZ-kBMRehoJlHoiz-StFJHx6_7nYX578BKV8dwMeoyf_PM4EU/s320/419046039_10168582032840296_7239405206937323954_n.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0PaYmmjxMfDTO2RmEYIEW59F1y5G4pjD-_39HnekoZ7EEZ_1DOIM8ayiZiBjRUNcbRx7_9KnE_x43qIwj9nbRxrz4tXDknbwgkHyunqwOxY5S2amBkRkugm9YhQYoKqhCo7sw05c0DTeFhgLhy5Qp42AfuldPCJdbUN8aZqCzYG7QmsowLoNmclsRmyWT/s883/419389302_10168582023735296_132829665397451833_n.jpg" imageanchor="1" style="margin-left: 1em; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1JbAOXTPvYrXJpd34vBEbdHWMEHxqajqC3hiGrE_2kOc8DJLkE7mZyXwibU4wSzE_ZBsRkB8RBY9-Dcn5kNe9ZB8r7uWxZt2-AKrugyb-Fs_gkJRL3865JytC_slTkXYWP6W4LrauL4gbQnjLkjbpFsw7v7EFPciRzocExHL-gRY_WlWGokHY52_WcNNu/s1080/2024%20Trimarni%20Camps%20(2).png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1JbAOXTPvYrXJpd34vBEbdHWMEHxqajqC3hiGrE_2kOc8DJLkE7mZyXwibU4wSzE_ZBsRkB8RBY9-Dcn5kNe9ZB8r7uWxZt2-AKrugyb-Fs_gkJRL3865JytC_slTkXYWP6W4LrauL4gbQnjLkjbpFsw7v7EFPciRzocExHL-gRY_WlWGokHY52_WcNNu/s320/2024%20Trimarni%20Camps%20(2).png" width="320" /></a></div><p></p><table border="0" cellpadding="0" cellspacing="0" class="mcnTextBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnTextBlockOuter"><tr><td class="mcnTextBlockInner" style="padding-top: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="border-collapse: collapse; max-width: 100%; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnTextContent" style="line-height: 24px; padding: 0px 18px 9px; text-size-adjust: 100%; word-break: break-word;" valign="top"><p style="line-height: 24px; margin: 10px 0px; padding: 0px; text-size-adjust: 100%;"><span style="color: #202020; font-family: Helvetica;">We are extremely passionate about our training camps. We enjoy planning every detail of our camp itineraries so you can make the most out of your entire camp experience. </span><br /><br /></p><div class="separator" style="clear: both; color: #202020; font-family: Helvetica; font-size: 16px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEi5vifKqQ3vu2-Zdhl5UD8wggMainxCv0ngiPPvUu7XM8wzYV8SygCIvHR9VGi1Lc1D-9DL8r-lF1jf2_HEzDFlF2UVFfGgcoh311aRqtulK3bzC1Q3hM_jJZDrx4T-fJGELTqFi2GbOWv_-MknchI2UZfhVNadPXSOe6k1n2oAZkZQhcnyYqE_Yhpk8Elb" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="400" data-original-width="300" height="400" src="https://blogger.googleusercontent.com/img/a/AVvXsEi5vifKqQ3vu2-Zdhl5UD8wggMainxCv0ngiPPvUu7XM8wzYV8SygCIvHR9VGi1Lc1D-9DL8r-lF1jf2_HEzDFlF2UVFfGgcoh311aRqtulK3bzC1Q3hM_jJZDrx4T-fJGELTqFi2GbOWv_-MknchI2UZfhVNadPXSOe6k1n2oAZkZQhcnyYqE_Yhpk8Elb=w300-h400" width="300" /></a></div><br /><span style="color: #202020; font-family: Helvetica;">Since our very first group training camp in Clermont, Florida in March 2014, our focus has remained the same. Our mission is to provide you with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better athlete. When you participate in a Trimarni camp, you will learn new skills and training techniques (and break some old bad habits) to ensure that you can train effectively in your home environment, after your time at camp has concluded.</span><br /><br /><div class="separator" style="clear: both; color: #202020; font-family: Helvetica; font-size: 16px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjzeZNgz5JxTwHXytFCpuvumd21kHNtSsa7CSguoVFJmp9jURD4-VMMEdPw3pH9Tq52qMrdF0ky0sGC7Rc6dJSI3xQIqUFfM3W4Pr6u5yYzbvBen8WWgX8mYIVAMD-5ZNH7ozCX2z6pV_UrYMIHr07-St4pD5wT9ed4GvkHcuRuySyPQVcgRQUs5OskBFri" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjzeZNgz5JxTwHXytFCpuvumd21kHNtSsa7CSguoVFJmp9jURD4-VMMEdPw3pH9Tq52qMrdF0ky0sGC7Rc6dJSI3xQIqUFfM3W4Pr6u5yYzbvBen8WWgX8mYIVAMD-5ZNH7ozCX2z6pV_UrYMIHr07-St4pD5wT9ed4GvkHcuRuySyPQVcgRQUs5OskBFri=w400-h300" width="400" /></a></div><br /><span style="color: #202020; font-family: Helvetica;">As you travel to a beautiful training location, surrounded by like-minded triathletes, you will leave your stressful and busy life behind you. We want to take care of everything for you so that all you have to do is book your travel. Your camp investment will give you the unique opportunity to train in a group format, while gifting yourself great sleep. You will eat well, fuel smart and receive a lot of motivation and inspiration from your fellow campers.</span><br /><br /><span style="color: #202020; font-family: Helvetica;">2024 TRIMARNI CAMPS</span><br /><br /><div style="text-align: center;"><span style="color: #202020; font-family: Helvetica;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiLyx85j2_bR8gzEUFo3RM4ZG7675GF-8R2ocXTJDMfJ4XkjZVurFPJp9Tnb1aF42VWKGIFVxirQELuDByaBZpyJpaP_v20Xu3Yu4PjVfJKf01ZZyBKnlH0UXXsfcM-T0fZ3-XmqQPOMb6lC65GWWe78suATlSS43l8lDOgIxDZwXVpgzI5nXBP7HiWa0a_" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="266" data-original-width="400" height="266" src="https://blogger.googleusercontent.com/img/a/AVvXsEiLyx85j2_bR8gzEUFo3RM4ZG7675GF-8R2ocXTJDMfJ4XkjZVurFPJp9Tnb1aF42VWKGIFVxirQELuDByaBZpyJpaP_v20Xu3Yu4PjVfJKf01ZZyBKnlH0UXXsfcM-T0fZ3-XmqQPOMb6lC65GWWe78suATlSS43l8lDOgIxDZwXVpgzI5nXBP7HiWa0a_=w400-h266" width="400" /></a></div><br /><div style="text-align: left;">Our <b style="font-size: 16px;"><a href="https://www.trimarnicoach.com/early-season-training-camp" target="_blank">Early Season</a> </b>triathlon camp in April caters to all fitness abilities. This camp is designed to help you improve your swim, bike, run skills as you prepare for your first race of the season. This camp will help you build confidence to help you become a more well-rounded triathlete. As with all our camps, this early season camp will have a heavy emphasis on swimming technique and cycling, specifically skills and terrain management. To meet the criteria for this camp, you should have enough endurance to ride your bike for at least 2 hours on rolling terrain, you can train for at least 3 hours a day (total) for the duration of your camp (two or three workouts a day) and should arrive to camp with at least 6 months of consistent training (and fitness) to get the most out of this camp. Your health is important to us, thus the criteria. We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps to meet your individual needs. Please reach out and we can discuss some options for you.</div></span></div><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhH-VX2u1iDZ8ZrxVfJtGVSZrrj4CV-6JKUkV1XvSUk09quaHbn5AiIPwhEz3Xc0AeCyEo9P-Q0ZVoreLRd6BeQql1CRjcxae7DkTUXHmiA4Mvi799kQNkIq7x-QX2NKPlO1fe1qpR2YHadje-fIYXuYkUIOrQQGZ58gRhbj9EcKK7r30RtVw1sT9oq0ZK2" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="589" data-original-width="884" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEhH-VX2u1iDZ8ZrxVfJtGVSZrrj4CV-6JKUkV1XvSUk09quaHbn5AiIPwhEz3Xc0AeCyEo9P-Q0ZVoreLRd6BeQql1CRjcxae7DkTUXHmiA4Mvi799kQNkIq7x-QX2NKPlO1fe1qpR2YHadje-fIYXuYkUIOrQQGZ58gRhbj9EcKK7r30RtVw1sT9oq0ZK2" width="320" /></a></div><br /><br /></div><span style="color: #202020; font-family: Helvetica;">Our </span><strong style="color: #202020; font-family: Helvetica; font-size: 16px;"><a href="https://www.trimarnicoach.com/long-distance-triathlon-training-camp" target="_blank">Long Distance</a> </strong><span style="color: #202020; font-family: Helvetica;">triathlon camp in July is designed for athletes who are preparing for an endurance or ultra endurance triathlon and desire to gain bike confidence, fitness and skills. Expect to do a lot of cycling. To meet the criteria for this camp, we ask that you arrive to this camp with great fitness and endurance to absorb an intentional overload of training (the majority of the volume will come from cycling). You should feel comfortable riding in a group, biking for at least 4 hours on hilly terrain and be able to train for 4+ hours a day. Your health and safety is important to us as we stretch your comfort zone, discover your strengths, improve your skills and help you prepare for your upcoming event. We never want any athlete to feel left out so if you feel this camp is not for you, we do offer private camps for to meet your individual needs. Please reach out and we can discuss some options for you.</span><br /><br /><strong style="color: #202020; font-family: Helvetica; font-size: 16px;">And for 2024...</strong><span style="color: #202020; font-family: Helvetica;">we are offering a gravel skills camp in March AND an off-road triathlon skills camp in April. </span><br /><div style="text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjo9OQ6HkcYvPwhcAN1fW-Pocycecq0D1HicRjze-MuX6iTqwOJfZcerijZ9V8rjvZumCaG12nGh7me_YQAUuTcCue6i_jL7qsRr1riFrTsgFGNfnABRHaWHuLzE2HKruYojOq-COPF-H2bGW-IKxS1IHSlEIwb1jjZTmA0ywLgWMN1ISH5MTqasc94gBkg" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1875" data-original-width="2500" height="300" src="https://blogger.googleusercontent.com/img/a/AVvXsEjo9OQ6HkcYvPwhcAN1fW-Pocycecq0D1HicRjze-MuX6iTqwOJfZcerijZ9V8rjvZumCaG12nGh7me_YQAUuTcCue6i_jL7qsRr1riFrTsgFGNfnABRHaWHuLzE2HKruYojOq-COPF-H2bGW-IKxS1IHSlEIwb1jjZTmA0ywLgWMN1ISH5MTqasc94gBkg" width="400" /></a></div><br /></div><span style="color: #202020; font-family: Helvetica;">The goals of the <a href="https://www.trimarnicoach.com/gravel-skills-camp" target="_blank"><b>Gravel</b> </a>and <b><a href="https://www.trimarnicoach.com/off-road-triathlon-skills-camp" target="_blank">Off Road Triathlon</a></b> camps are to help you safely and confidently ride off-road by teaching you correct bike handling skills and how to correctly navigate the rugged road under your tires. Our off-road skills camps are open to all fitness levels, however we do ask that you have enough endurance and fitness to comfortably ride for 3 hours. We held a small </span><a href="https://www.youtube.com/watch?v=4PX8g7L3-ho&t=6s" style="color: #007c89; font-family: Helvetica; font-size: 16px; text-size-adjust: 100%;" target="_blank">gravel camp last year </a><span style="color: #202020; font-family: Helvetica;">and it was well received. The camps are designed to help you work on your off-road climbing, descending, body position, cornering, body position and bike handling skills. To ensure that you can apply your skills to real-world situations, we are combining the gravel camp with the </span><a href="https://southeastgravel.com/pages/greenwood-gravel-grinder" style="color: #007c89; font-family: Helvetica; font-size: 16px; text-size-adjust: 100%;">Southeast Gravel Grinder</a><span style="color: #202020; font-family: Helvetica;"> and we are combining the off-road triathlon camp with the </span><a href="https://center.whitewater.org/race/whitewater-triathlon/" style="color: #007c89; font-family: Helvetica; font-size: 16px; text-size-adjust: 100%;">Whitewater off-road triathlon</a><span style="color: #202020; font-family: Helvetica;">. </span><br /><br /><div style="text-align: center;"><span style="color: #202020; font-family: Helvetica;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgSOfHaL_g9TUVMo8-CuRKeLQbzUKkbmFzcWXJbSlPoPWW0dmaKKQ3AVq9SqOj9vyHsQ71DqFKAg6a54bySMBxdwAAdRtzKqHaggbo0pe1KFEAQPRbq8e0LmUEy7hmJ-fxKk1lt9R5BsepBRJy7qfPdksjdFijXfEo8csxXwfm3aafF5dkMtAOrAicC6zz2" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="711" data-original-width="1051" height="270" src="https://blogger.googleusercontent.com/img/a/AVvXsEgSOfHaL_g9TUVMo8-CuRKeLQbzUKkbmFzcWXJbSlPoPWW0dmaKKQ3AVq9SqOj9vyHsQ71DqFKAg6a54bySMBxdwAAdRtzKqHaggbo0pe1KFEAQPRbq8e0LmUEy7hmJ-fxKk1lt9R5BsepBRJy7qfPdksjdFijXfEo8csxXwfm3aafF5dkMtAOrAicC6zz2=w400-h270" width="400" /></a></div><br /></span></div><span style="color: #202020; font-family: Helvetica;"><div style="text-align: left;">Within each camp, we will take you to specific features of the coures to help you work on your bike handling skills so that you can leave camp with improved confidence, skills and safety while riding your bike on different types of terrain. You will also learn about tire choice, optimal tire pressure and how to care for your gravel and mountain bike. Both camps will include optional run workouts. </div></span><br /><span style="color: #202020; font-family: Helvetica;">To learn more about our camps and to register, </span><a href="https://www.trimarnicoach.com/trimarni-camps-2024" style="color: #007c89; font-family: Helvetica; font-size: 16px; text-size-adjust: 100%;" target="_blank"><span style="color: firebrick;">click HERE.</span></a><p></p></td></tr></tbody></table></td></tr></tbody></table><table border="0" cellpadding="0" cellspacing="0" class="mcnImageBlock" style="border-collapse: collapse; color: black; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody class="mcnImageBlockOuter"><tr><td class="mcnImageBlockInner" style="padding: 9px; text-size-adjust: 100%;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnImageContentContainer" style="border-collapse: collapse; min-width: 100%; text-size-adjust: 100%; width: 100%;"><tbody><tr><td class="mcnImageContent" style="padding: 0px 9px; text-align: center; text-size-adjust: 100%;" valign="top"><img align="center" alt="" class="mcnImage" src="https://mcusercontent.com/8e4b976514e8596abb71bbc76/images/43a55ce7-208e-8c81-1067-ce9a2e243720.jpg" style="border: 0px; display: inline; height: auto; max-width: 2048px; outline: none; padding-bottom: 0px; vertical-align: bottom;" width="496.3098486328125" /></td></tr></tbody></table></td></tr></tbody></table><p style="text-align: center;"><br /></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-19162089153324340562024-01-10T09:40:00.003-05:002024-01-10T09:45:10.623-05:00Representation matters - body image and sport<p style="text-align: center;"> <br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDdEqRQcNaOL9ykrCXGpCh_7vmzOaP-KnlZL0n5ck2uVPZPa2GwGgD25rtwpihSWRKXmG0rJrH5gU2upv9PFpLrlOlkltdGJr-Q41sVD5uuUiRgacecczbX_6GH5GAP0Gq-5Qk7CmcTXt3FBmqeGDmV2ve4ptoeOow3QztroSf1SSeQnRLDgyoDUwLDG81/s3200/fat.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3200" data-original-width="2133" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDdEqRQcNaOL9ykrCXGpCh_7vmzOaP-KnlZL0n5ck2uVPZPa2GwGgD25rtwpihSWRKXmG0rJrH5gU2upv9PFpLrlOlkltdGJr-Q41sVD5uuUiRgacecczbX_6GH5GAP0Gq-5Qk7CmcTXt3FBmqeGDmV2ve4ptoeOow3QztroSf1SSeQnRLDgyoDUwLDG81/w266-h400/fat.JPG" width="266" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsrZSKhE8LuU_eab2blsEG1kUQdkL7gm9AxqyFkTwg-j9vEZiACXLDjdilWo8hLgZ6jlF8S2baDmu8ORDkW9bdRhOMIifyIyUGw0Xx0baYW6HjrLKamw7ofNo_AhHk4VFODvB1upNCtWinniyjAHeoT_ksT18byyc_xXnlBm8UmZZxZISslMNKIA3755t/s3200/skinny.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3200" data-original-width="2133" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMsrZSKhE8LuU_eab2blsEG1kUQdkL7gm9AxqyFkTwg-j9vEZiACXLDjdilWo8hLgZ6jlF8S2baDmu8ORDkW9bdRhOMIifyIyUGw0Xx0baYW6HjrLKamw7ofNo_AhHk4VFODvB1upNCtWinniyjAHeoT_ksT18byyc_xXnlBm8UmZZxZISslMNKIA3755t/w266-h400/skinny.JPG" width="266" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">These are pictures from 2021 Ironman 70.3 Chattanooga.<br />These pictures were taken on the same day, of the same body. <br />I share these pictures side by side as it's a reminder how the media and advertising has brainwashed athletes to believe that there is an ideal body type for sport. And without good self-esteem, body love and confidence, it becomes normal to be ashamed, embarrassed and disgusted by the body on the left. As a result, your body becomes something that you need to "fix" often through overexercising and undereating. <br /><br />I came across this IG post from <a href="https://www.instagram.com/p/C1mIRFxLuHl/" target="_blank">Katie Moon</a> and it got me thinking about representation. <br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgctr_2Uza8rWCzJqYbpi_KZ7Q3esqQ7JXryJ1Q6k6cNaNDVvNYXLRNPCla6TgfnZru8VGT9U6rYlchJPrerz6tbfMlVRaxuQURh2N5eLshv6VXW_lrOMRR9hB0MaARX7_0xOVdcx6kABdLemnbPaNmC_qGBpzVPDvAJ9KkEJdmMuNqZXjFa72lHwLJae8n/s1261/Screenshot%202024-01-10%20084548.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="802" data-original-width="1261" height="406" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgctr_2Uza8rWCzJqYbpi_KZ7Q3esqQ7JXryJ1Q6k6cNaNDVvNYXLRNPCla6TgfnZru8VGT9U6rYlchJPrerz6tbfMlVRaxuQURh2N5eLshv6VXW_lrOMRR9hB0MaARX7_0xOVdcx6kABdLemnbPaNmC_qGBpzVPDvAJ9KkEJdmMuNqZXjFa72lHwLJae8n/w640-h406/Screenshot%202024-01-10%20084548.png" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: left;">How many times have you been proud of your athletic performance but ashamed of how your body looked? As a result, you didn't share the picture of yourself performing. Or, perhaps blamed a poor athletic performance on your body. Or, your awesome athletic performance was dismissed because you didn't look like an athlete. </div><div class="separator" style="clear: both; text-align: left;"><br /></div>When it comes to women in sport, having relatable role models is extremely important. Seeing is believing. <br /><br />Many athletes struggle with body image issues. In today's society, mainstream media has an unhealthy obsession with the "ideal" body type. Far too many athletes are bombarded with unrealistic images of how an athlete body should look. Thin arms, toned legs, firm butt, defined abs. Constant exposure to an idealized body type can lead to lower self-esteem and eating disorders. <br /><br />And now it's getting even worse with AI. For example, take <a href="https://www.instagram.com/fit_aitana/?hl=en" target="_blank">Aitana Lopez</a>. She has 264K followers on Instagram, earns over $10,000 a month and she's not real. Yes, you read that correctly. She was created by a computer. She is not a real human. <br /><br />This sad truth only confirms that our society is hyper-focused on appearance. We continue to hear (and see) the same message that smaller is faster, happier, healthier, better, and more successful. Instead of empowering athletes to become the best versions of themselves by showcasing a variety of body types and shapes, athletes are constantly in pursuit of a specific body image due to the bombardment of images showing a unrealistic body standard. Trying to achieve this unrealistic "ideal" image only increases the risk for restrictive eating, dieting, underfueling, disordered eating, overexercising or an eating disorder. <br /><br />Representation is very important. Seeing someone who you can relate to is everything.<br /><br />When we see a variety of athlete body sizes, shapes and colors, this helps to create positive images and messages as to what it means to be an athlete. It's very difficult for a self-conscious athlete who does not have an "ideal" body to believe in her/his/their abilities when there is no one to relate to. The same goes for minority groups. <br /><br />Athletes come in all types of sizes and shapes. The wonderful thing about sport is that there does not have to be specific acceptable body type. Sport provides an opportunity to celebrate individuality. Let's stop the irrational thinking that there has to be a "typical" body type for every sport. <br /><br />Because representation matters, here are some ways that you can be part of the change: <br /><ul style="text-align: left;"><li>Don't edit your pictures. Share the real version of yourself. </li><li>Stop the negative body talk.</li><li>Show that there is more to sport than an image.</li><li>Refrain from complimenting weight loss (or criticizing weight gain).</li><li>Celebrate the diverse range of body sizes and shapes.</li><li>Let go of judging a body type as "fast" or "race ready."</li><li>Become aware of your own biases around weight, body composition and health.</li><li>Get rid of size or appearance assumptions.</li><li>Acknowledge that bodies are allowed to change.</li><li>Celebrate your strengths and abilities.</li><li>Thank your body daily. </li></ul><div><p></p></div>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-18703286878369499032024-01-05T06:07:00.001-05:002024-01-05T06:07:10.196-05:00Hill running to get faster<p></p><div style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicSqkFriJ1zKoa3SDq0roaCljt3r9oAZeNAV0A4xwSS94oqtetOjZJK2H_UjGWHMHOWvtCpP-dpwqgA4F8sm4p3rIb17P3ysca9k487MIe_fBnd06gECEB4s71TTqYgu4JnCgBVq1RZkIuPRxgx1mqJNuFs06_maEhNb9ZmeUBO975TkJBkbGR40VE0hwD/s640/IMG_3622.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="640" data-original-width="480" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicSqkFriJ1zKoa3SDq0roaCljt3r9oAZeNAV0A4xwSS94oqtetOjZJK2H_UjGWHMHOWvtCpP-dpwqgA4F8sm4p3rIb17P3ysca9k487MIe_fBnd06gECEB4s71TTqYgu4JnCgBVq1RZkIuPRxgx1mqJNuFs06_maEhNb9ZmeUBO975TkJBkbGR40VE0hwD/w300-h400/IMG_3622.jpg" width="300" /></a></div><br />When runners and triathletes think "hill repeats" they generally assume that the workout is designed for building strength. <br /><br />Although training on hills can significantly improve strength and power, there are a few other (not so) hidden benefits. <br /><br />Of those benefits, an improvement in speed and economy and reduced risk for injury are some of my favorite reasons why I like to head to the hills (and off the track) for "speed" work. When I want to stress my cardio system (elevate heart rate) while also improving muscular endurance, it's much safer and effective to do hill repeaters. <br /><br />After a few weeks of priming my system with 10-12 minute 1-minute building efforts (thanks Grace A for the awesome workout idea) on gently rolling terrain, I was excited for more specific hill work. Yesterday my morning run workout was: <br /><b><br />WU: <br />~30 min EZ (gently rolling hills)<br /><br />MS: <br />6 x 2 min controlled strong uphill efforts w/ EZ jog down (~2:30) + 20 sec rest<br /><br />Post set: <br />EZ home (more hills)<br />Total: 1:14 (9 miles)</b><br /><br />The hill was ~4% grade and 0.3 miles. I had a start and finish point so that I didn't have to look at my watch, except for the 20 sec reset at the bottom. <br /><br />When running uphill, the body has to recruit a lot more muscle fibers than running on the flat. Because the incline requires you to work harder with each step forward, every workout can translate to a more powerful running stride when you take your workouts to flat ground or rolling hills. When you run on flat surfaces, specifically speedwork on the track, running biomechanics are extremely important. This is why track athletes spend almost more time warming up compared to their actual workout. To drive you forward at a fast pace with an elevated heart rate on flat surfaces, your legs need to turn over faster and there is a change in the muscle fiber tiring and biomechanics. There are so many factors that can increase the risk of injury on flats. But when running uphill, the propulsion forward is much safer for the body as you are less likely to overstride. And since you are not running as fast, athletes may find it safer to increase heart rate than on the flats. This isn't to say that there isn't a risk for injury when running hills (especially the eccentric action of running downhill) so like any run training plan, proper warming up and progression is key. <br /><br /><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-54198470546932137322024-01-03T08:08:00.006-05:002024-01-03T08:08:54.590-05:00Thank You - 18 years of taking risks<div style="text-align: center;"><img height="295" src="https://mcusercontent.com/8e4b976514e8596abb71bbc76/images/4a733d92-6cf1-6b78-c40c-eebff07787b7.png" width="400" /></div><br />The Trimarni coaching and nutrition business became official on January 2nd, 2012. <br /><br />After receiving my Master of Science degree in Exercise Physiology from FAU (Davie campus) in December of 2005, I had no money and was living with my parents in New Port Richey Florida. Karel and I met on a blind date (by a mutal friend/training partner) on May 31st, 2006 (my 24th birthday). Karel was working at Gearlink - one of the first online cycling retail stores - and participating in bike races when he had the time. I was working as the wellness director of a YMCA and training for my first Ironman. In 2008, I decided to go back to school to earn my RD credential. Karel was offered a job at the Trek Concept store in Jacksonville, FL and it felt like we had won the lottery. Karel was making ~$29,000 a year. Sadly, much of Karel's salary was used to help us through a lengthy and very expensive immigration process so that Karel could get his green card and to support my advanced schooling. For the next 3 years, the <a href="https://trimarni.blogspot.com/2014/03/my-road-to-becoming-dietitianhappy.html">road to becoming a dietitian </a>was a lot of work (and money - which we also borrowed and repaid to my parents) but in June 2011 I was finally able to call myself a Registered Dietitian. <br /><br />Finally, in 2012, Karel received his long-awaited Green Card and for the first time in 12 years, he was able to travel home to see his hometown and family. And I got to go with him for my first trip to Czech. <br /><br />For three years, I was was working PRN as a clinical dietitian at Baptist Medical Center Beaches. I was coaching a few athletes and as a newly credentialed RD, I was starting to expand my personalized nutrition services. I received a little extra money from various magazines and websites for writing articles but most of my "work" was free. I did a lot of public speaking and writing. We were living paycheck to paycheck and it was a very stressful time for us financially. <br /><br />In the fall of 2013, Karel was placed in a difficult scenario. With a change in upper management at the Trek corporation, his 6-year position as the GM of two Trek concept stores in Jacksonville, FL was in jeapordy. If he kept his job, he would be under new management and no longer working for his exceptional boss and good friend Jeff Kopp. <br /><br />With all the changes at Trek, it felt like the right time to take a big scary risk. Karel was 36 years old and I was 30 years old. Karel quit his job (which brought us to Jacksonville, FL in 2008) and began working for himself and Trimarni. He bought the RETUL bike fit system from his boss Jeff and with an exceptional bike mechanic reputation in and around Jacksonville, FL, Karel was able to hustle for a few months as I continued to work PRN as a clinical dietitian, coach a handful of triathletes and provide local nutrition consults. <br /><br />With nothing keeping us in Jacksonville, we desired a new place to call home. We heard about Greenville, SC from a Trek Travel rep and coincidentally, I was working with a nutrition athlete who lived in Greenville, SC. In January 2014, we took the 5.5+ hour trip to Greenville to check out the area for 2 days. It was a cold and dreary weekend but we quickly fell in love with the European vibe of the downtown. And we felt a sense of calm when we saw the mountains while enjoying our morning coffee. It was the only place that we visited in our "search" for a new place to call home. Greenville felt right.<br /><br />By mid March 2014, we were convinced that Greenville was the right place for us. In April we made it official by traveling back up to Greenville for 24-hours to sign the lease on a rental home. This rental house was in the upper range for our monthly housing budget. We were taking a huge risk. We moved to Greenville in May 2014. A few weeks later and 3 days before my 32nd birthday, my dad passed away from a 10-month fight with cancer. For the next few years, Karel would travel back to Jacksonville every month or two with the RETUL equipment for bike fits. Because we didn't have a reputation in Greenville, he needed to rely on those who trusted and appreciated his knowledge and experience. <br /><br />This May we will celebrate 10 years of living in Greenville. Ten years ago we made the scary decision to leave everything that we felt was stable in our lives - jobs, friends, routine.<br /><br />Karel and I always make sure to take time to reflect on the past. We do this regularly as we never want to take for granted anything that we have worked so hard for. We have been faced with insurmountable challenges. Loss of our fathers, loss of loved ones, loss of pets. Immigration setbacks. Financial struggles. Fear of the unknown as small business owners.<br /><br />And this doesn't include the agonizing years when Karel was working 2 or 3 jobs a day to pursue his American dream. Speaking very little English and leaving Czech in 2000 with only a backpack and a small amount of cash, Karel did the unthinkable. He didn't tell anyone (not even his parents) that he would not be taking his return ticket after a "a short trip to the US." He was willing to do anything to pursue his American dream. He left everything to start with nothing. To be offered a real job at the Trek Concept store in 2008 meant so much to us as it felt like Karel finally made it in America. <br /><br />We've always kept our hopes and dreams small and realistic in every stage of our life. Even when the obstacles and challenges that stood in our way were unconquerable, we never gave up. <br /><br />In May this year, Karel and I will have been together for 18 years. To get to where we are right now in our life, we've never been complacent. Cambridge English Dictionary defines complacency as 'feeling so satisfied with your own ability and situation that you feel you do not need to try any harder.'<br /><br />Whereas we spent much of our life working hard because we had to, our current hustle is now because we get to. We get to help others through coaching, bike fits, nutrition consults, group and private camps and so much more, because it's what motivates us, energizes us and sparks our passion for life. <br /><br />Taking risks is an important part of living a full and meaningful life.<br /><br />Karel took a risk coming to America in 2000 to pursue the American dream.<br />We took a risk when Karel left his stable job to help me grow the Trimarni business. <br />It was risky to move to Greenville after we had an established network of friends and connections in Florida. <br /><br />Although taking risks comes with a lot of unknowns, doubts and failed attemps, taking a leap of faith and following a dream is necessary to open life to new opportunities.<br /><br />Over the past two years, we have gradually transitioned away from conventional long distance triathlon racing (after a combined 35 Ironman distance triathlons) in an effort to explore new challenges, travel internationally and to find new adventures. I suppose the risks that we took early on have helped us develop the resliency needed to step out of our comfort zone while seeking (and embracing) discomfort. <br /><br />Last year we completed the 7-day Haute Route Alps (cycling event). This year, Karel participated in two off-road cycling events - the 5-stage Oregon Gravel Grinder and the 6-stage Breck Epic mountain bike event. I participated in two XTRI events (Canadaman and Icon) and at ICON (Livigno, Italy) I qualified for the 2024 XTRI World Championship Norseman. Karel will be making his attempt at XTRI in 2024. In 2023, we participated in over 14 events (each) including off-road triathlons, gravel biking, mountain biking and trail running. <br /><br />Life is short. Don't settle for a life that's les than one you are capable of living. <br /><br />As we begin a New Year, I want to send a huge thank you for your continued support of our small business. Karel and I don't take it for granted. Your loyalty is greatly appreciated. Regardless if you are new to Trimarni or you've been with me/us since the beginning, Karel and I are incredibly grateful for your support.<br /><table border="0" cellpadding="0" cellspacing="0" class="mcnDividerBlock" style="background-color: white; border-collapse: collapse; color: black; min-width: 100%; table-layout: fixed !important; text-size-adjust: 100%; width: 100%;"><tbody class="mcnDividerBlockOuter"><tr><td class="mcnDividerBlockInner" style="min-width: 100%; padding: 18px; text-size-adjust: 100%;"><br /></td></tr></tbody></table>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-42924299252761015532024-01-02T12:52:00.002-05:002024-01-02T12:52:23.063-05:00Avoid These Common New Year Weight Loss Strategies<p style="text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPsp_PBq-OeU1BecABqkXp38cKobSQLVjbQ6TAm1juzjqD66cckmWeQSfdpOi5jpFZ_D6iEvVANViggdr3uLa1BCH8KOGD4x-dJ19g_X-OjcVc1ZeuX0XsN4iBM0Enw_1Ns0tpGPChsVU8S0z5FUpZpJ4H2S9pjpXKP2tTis61R-oqlYSOwctJwZUke-p2/s1080/Trimarnicoach.com%20(1).png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPsp_PBq-OeU1BecABqkXp38cKobSQLVjbQ6TAm1juzjqD66cckmWeQSfdpOi5jpFZ_D6iEvVANViggdr3uLa1BCH8KOGD4x-dJ19g_X-OjcVc1ZeuX0XsN4iBM0Enw_1Ns0tpGPChsVU8S0z5FUpZpJ4H2S9pjpXKP2tTis61R-oqlYSOwctJwZUke-p2/w400-h400/Trimarnicoach.com%20(1).png" width="400" /></a></p><p style="text-align: center;"></p><div><div style="text-align: left;">When it comes to eating, it's not uncommon to have developed a few unhealthy habits over the years. For example, relying too much on caffeine to survive work, using alcohol as a reward after a stressful day or frequent eating out because you forgot to meal prep.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">When it comes to the New Year, it's not uncommon to want to make a dietary change, especially if there is a desire to change body composition or to lose weight.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">However, it's not uncommon for athletes and fitness enthusiasts to make radical dietary changes. While short term weight loss may result, fad diets and extreme dietary methods are not linked to long term weight loss or health benefits. Rather, following a fad diet increases the risk of disordered eating which increases the risk of developing an eating disorder. And eating disorders are mental illnesses that have serious physical consequences.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">If you seek a dietary change for health, performance and/or weight loss, it's important to take a mindful approach. Instead of making drastic changes, here are a few realistic healthy eating changes to foster long-term results.</div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRV6B5uzm3s0ULk1jw9BAj969UCVw5R4oTBEnEhyphenhyphenlW0wn1kuAoJaz9Bs9JKfw1morgV-Q3c3PrJMXdY3SsOH7gFtduyS42XumoNPOul0q3ULFlah1q0LIcAzN0nN45Dkw4j0MjnT41ucum_QrhFX_3lshur-pSEsaPxgu7psBQthLHNSq54dxdvSXcnWr-/s1080/weight%20loss%20new%20year.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRV6B5uzm3s0ULk1jw9BAj969UCVw5R4oTBEnEhyphenhyphenlW0wn1kuAoJaz9Bs9JKfw1morgV-Q3c3PrJMXdY3SsOH7gFtduyS42XumoNPOul0q3ULFlah1q0LIcAzN0nN45Dkw4j0MjnT41ucum_QrhFX_3lshur-pSEsaPxgu7psBQthLHNSq54dxdvSXcnWr-/w400-h400/weight%20loss%20new%20year.png" width="400" /></a></div><div style="text-align: center;"><br /></div></div><p></p>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-89212712851493365572023-12-31T16:22:00.002-05:002023-12-31T16:22:52.243-05:002023 Trimarni team stats<p style="text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh2BF__nkFmsNv0KrAunK7YJwzzSwRXJhOCjeS6C6vHMZrScSshdU1amXax8Yfsdot-wCoDcZ9f8MyE_7orQ_JtL64rMgb_svm8I_gF3L-x8400mTfc_F6uMiJeeadi0Sw9Q3K5Qho1srlB-8sBCDYanrxHWJvOgO2O6HSRA5zpmQzSGOi3h4R_iJr__VB/s2000/2023%20Trimarni%20Team%20Results.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="2000" data-original-width="800" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh2BF__nkFmsNv0KrAunK7YJwzzSwRXJhOCjeS6C6vHMZrScSshdU1amXax8Yfsdot-wCoDcZ9f8MyE_7orQ_JtL64rMgb_svm8I_gF3L-x8400mTfc_F6uMiJeeadi0Sw9Q3K5Qho1srlB-8sBCDYanrxHWJvOgO2O6HSRA5zpmQzSGOi3h4R_iJr__VB/w256-h640/2023%20Trimarni%20Team%20Results.jpg" width="256" /></a> </p><p><span style="white-space-collapse: preserve;">Coaching is a profession that I take very seriously. I'm helping athletes stretch their comfort zone, achieve their goals, and overcome setbacks and challenge their body and mind. I recognize that I am not coaching athletes but human beings and thus, I have the privilege of helping others live a more meaningful life.</span><br /><br /><span style="white-space-collapse: preserve;">Here are some fun stats about the Trimarni team in 2023:</span><br /><span style="white-space-collapse: preserve;">๐In 2023, the Trimarni Coaching and Nutrition Tri Club placed 5th (Div IV) in the US! </span><br /><span style="white-space-collapse: preserve;">๐We had 20 athletes participate in Ironman 70.3 Chattanooga. </span><br /><span style="white-space-collapse: preserve;">๐We had 13 athletes participate in Ironman 70.3 Virginia's Blue Ridge. </span><br /><span style="white-space-collapse: preserve;">๐We had 5 male athletes at the Ironman 70.3 World Championship in Lahti, Finland and we had 6 female athletes at the Ironman World Championship in Kona, Hawaii. </span><br /><span style="white-space-collapse: preserve;">๐We had 133 team members participate in an Ironman or Ironman 70.3 branded event. </span><br /><span style="white-space-collapse: preserve;">๐We had 90 team members participate in a 70.3 and 43 team members participate in an Ironman. </span><br /><span style="white-space-collapse: preserve;">๐We had athletes racing in 8 different countries. </span><br /><span style="white-space-collapse: preserve;">๐We coach athletes from 16 different US states and 5 international athletes (Czech). </span><br /><br /><span style="white-space-collapse: preserve;">Here's a breakdown of completed events by Trimarni team members</span><br /><span style="white-space-collapse: preserve;">Road Running - 42</span><br /><span style="white-space-collapse: preserve;">Gravel - 28</span><br /><span style="white-space-collapse: preserve;">Mountain bike - 5</span><br /><span style="white-space-collapse: preserve;">Off-road triathlon - 7</span><br /><span style="white-space-collapse: preserve;">Sprint distance triathlon - 29</span><br /><span style="white-space-collapse: preserve;">Olympic distance triathlon - 28</span><br /><span style="white-space-collapse: preserve;">Half distance triathlon - 121</span><br /><span style="white-space-collapse: preserve;">Full distance triathlon - 39</span><br /><span style="white-space-collapse: preserve;">Trail running - 17</span><br /><span style="white-space-collapse: preserve;">Other (road riding, swim meets, open water, duathlon, aquabike) - 66</span><br /><br /><span style="white-space-collapse: preserve;">Here's a breakdoown of results by Trimarni team members</span><br /><span style="white-space-collapse: preserve;">1st place - 57</span><br /><span style="white-space-collapse: preserve;">2nd place - 26</span><br /><span style="white-space-collapse: preserve;">3rd place - 19</span><br /><span style="white-space-collapse: preserve;">4th place - 7</span><br /><span style="white-space-collapse: preserve;">5th place - 20</span></p><p><span style="white-space-collapse: preserve;">Congrats team! We can't wait to see what you do with your amazing body in 2024! </span>
</p><div style="text-align: center;"><span style="white-space-collapse: preserve;"><br /></span></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/qtqxVLVq21w" width="320" youtube-src-id="qtqxVLVq21w"></iframe></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br />Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.comtag:blogger.com,1999:blog-5612768762307505683.post-77497732434722679202023-12-29T15:54:00.002-05:002023-12-29T15:54:17.649-05:002023 Trimarni Animal Rescue Donations<div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX-Dytd1nIdr9BngJldVCLf1mwYLNAt1W9ou18xi14esEW2I-X7humOfJPT0SyTazTMCngX0FkrSKiHAUv-SjJx79xbk1fl3FLLbaytO_uUCqMt5oug6IQvDIH4HdAAGOfr4aAMv5K5BvwC8Y53JkF53rnsNXWvR5uJP3MK9Cyg1yHzvIb4P-9_gGAuzI7/s1080/1.png" style="text-align: start;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX-Dytd1nIdr9BngJldVCLf1mwYLNAt1W9ou18xi14esEW2I-X7humOfJPT0SyTazTMCngX0FkrSKiHAUv-SjJx79xbk1fl3FLLbaytO_uUCqMt5oug6IQvDIH4HdAAGOfr4aAMv5K5BvwC8Y53JkF53rnsNXWvR5uJP3MK9Cyg1yHzvIb4P-9_gGAuzI7/w400-h400/1.png" width="400" /></a></div><div style="text-align: center;"><br /></div>Thank you for supporting the Trimarni Coaching and Nutrition business in 2023. Because of your support, we were able to donate $1400 to eight deserving non-profit animal rescue organizations. <div><br /></div><div>@housewithaheart @greenvillehumane @maydaypitbull @territorio_de_zaguates @vintage_pet_rescue @bestfriendsanimalsociety @pipsrescue</div><div><br /></div><div>Did you know that.....</div><div>๐พ~6.3 million animals enter U.S. animal shelters nationwide every year? Of those are ~3.1 million dogs and 3.2 million cats. (ASPCA). </div><div>๐พOnly ~3.2 million animals in shelters are adopted each year. (ASPCA) </div><div>๐พ~2.7 million dogs and cats are euthanized each year because shelters are too full. (The Zebra) </div><div>๐พThere are ~10,000 active puppy mills in the US (Humane Society) </div><div>๐พThere are ~500,000 dogs kept solely for breeding purposes in puppy mills. (Humane Society) </div><div>๐พ34% of dogs are obtained from breeders vs. 23% from animal shelters/humane society. (ASPCA) ๐พ~2.6 million puppies are sold each year after originating from a puppy mill. (Humane Society) </div><div>๐พ~25-30% of dogs in shelters are purebreds (Best Friends Animal Society) </div><div><br /></div><div>Animal shelters and rescues have limited space. They rely on pet lovers to adopt (and not shop) so that these loving companions can avoid the euthanasia list. Plus, when you adopt rather than go to a shop or breeder, you are caring for an animal that already needs support instead of bringing another puppy or kitten into this overpopulated world. Most animal shelters and rescues provide excellent medical care before adoption. Adopted animals are typically vaccinated and spayed/neutered. Please spay and neuter to help fight pet overpopulation. <br /><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKk7mF1Gity6aKJ82z2YgsNIrwt_yA53PbP-mGkm36xDA-uw6i2iv2Qz-xOeZPNKUzvujIpJJgGCe9ULYhxy-jTk2GWM1qx2cmO0MRviUnD4DTSQK0A11JNuX7AgFaiorsVvyk-SUov0N0-MDO8qkkQaJ1z7DwQ-vZCbL8FCBmQW-5l-uZI2o6D_ZzAzT3/s1080/7.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKk7mF1Gity6aKJ82z2YgsNIrwt_yA53PbP-mGkm36xDA-uw6i2iv2Qz-xOeZPNKUzvujIpJJgGCe9ULYhxy-jTk2GWM1qx2cmO0MRviUnD4DTSQK0A11JNuX7AgFaiorsVvyk-SUov0N0-MDO8qkkQaJ1z7DwQ-vZCbL8FCBmQW-5l-uZI2o6D_ZzAzT3/w400-h400/7.png" width="400" /></a><br /><a href="https://www.maydaypitbullrescue.org/" target="_blank">Mayday Pitbull rescue</a><br /></div></div><div><br /></div><div><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI9jLeGoEEINzPv8GbsyAFuanCbi5Eirz4NnR8q5zu-huieJ_YwUp_HdO29NN3cyidiLRt4XQKHQy8s8GG2ZGMB0t0UZHBxsvZ2PfSs9lP32jJ0lXcnmIkH_PbhNEK6PA4KZMroJ8XO5GVHseWErXSjCKjEeZCzWC_pIx8Bcogd34531jFC9P8ael2qSdM/s1080/8.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI9jLeGoEEINzPv8GbsyAFuanCbi5Eirz4NnR8q5zu-huieJ_YwUp_HdO29NN3cyidiLRt4XQKHQy8s8GG2ZGMB0t0UZHBxsvZ2PfSs9lP32jJ0lXcnmIkH_PbhNEK6PA4KZMroJ8XO5GVHseWErXSjCKjEeZCzWC_pIx8Bcogd34531jFC9P8ael2qSdM/w400-h400/8.png" width="400" /></a><br /><a href="https://housewithaheart.com/support-hwah/" target="_blank">House with a heart rescue</a><br /></div><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBryXlAgipJsqlbMcMg2p3yn97gqUNZiIerL_pqV0HQAVc363qgghMUl7VtaaiefMyQwtp0RD-Hk4FV5N0TvFfFcZtMmGiohwldYd45hBVhX6uNa1r6BZIYETV2JiuPm89g6NPoSikvAKvqVYCmt97LSiYGYv4sc93ItSr7C9pfFDAs3su3REa7IFYelX/s1080/6.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguBryXlAgipJsqlbMcMg2p3yn97gqUNZiIerL_pqV0HQAVc363qgghMUl7VtaaiefMyQwtp0RD-Hk4FV5N0TvFfFcZtMmGiohwldYd45hBVhX6uNa1r6BZIYETV2JiuPm89g6NPoSikvAKvqVYCmt97LSiYGYv4sc93ItSr7C9pfFDAs3su3REa7IFYelX/w400-h400/6.png" width="400" /></a><br /><a href="https://www.greenvillehumane.com/" target="_blank">Greenville Humane Society</a><br /></div><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzYPP9L2I2wJiKNrjFkmBTJKSW1HjoGcFrBk5KleAQ_0nTFBkRcx287-o0Zg8nsh2B_WmuTH1fcIoSQOwUQgh04KyKeaywpsMZJbzzN362CYLes6ce-jvwTtnI_2PCvRqaKORE5XQp9ZHpp1S14dX_1ebo44reiYCxeU22KF_vSdMNV8cd-iK4cthXWCyM/s1080/5.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzYPP9L2I2wJiKNrjFkmBTJKSW1HjoGcFrBk5KleAQ_0nTFBkRcx287-o0Zg8nsh2B_WmuTH1fcIoSQOwUQgh04KyKeaywpsMZJbzzN362CYLes6ce-jvwTtnI_2PCvRqaKORE5XQp9ZHpp1S14dX_1ebo44reiYCxeU22KF_vSdMNV8cd-iK4cthXWCyM/w400-h400/5.png" width="400" /></a><br /><a href="https://www.territoriodezaguates.com/general-information" target="_blank">Territorio De Zaguates </a><br /></div><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeFdNA3E_5hkXOwz1tm3i1SYSVJqTQeNRFTOiz5y7eagiyI2zUgE9MYF290oRGJezE5UBL_QjGNwFyUdpUljtL6LAfv1kcWME_f_xS7aSdLHTVjJ2lE4XSRFaTZKK-ytjEIAuNATOw2HL8jfEc3Bj3DXJo9toZO1ZyoAOsJrPLfNUo9O54gSb-O7Upif_P/s1080/4.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeFdNA3E_5hkXOwz1tm3i1SYSVJqTQeNRFTOiz5y7eagiyI2zUgE9MYF290oRGJezE5UBL_QjGNwFyUdpUljtL6LAfv1kcWME_f_xS7aSdLHTVjJ2lE4XSRFaTZKK-ytjEIAuNATOw2HL8jfEc3Bj3DXJo9toZO1ZyoAOsJrPLfNUo9O54gSb-O7Upif_P/w400-h400/4.png" width="400" /></a><br /><a href="https://www.vintagepetrescue.org/" target="_blank">Vintage Pet Rescue</a><br /></div><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Tzs1kDrhRz4B6qK4v4lcD610E6LqQak25pAp5tNjwx-LS8Hkib9j6qK8rL5NvqVm31ES5XdNhZ95pIoGFBf20_Z4DUhRbn1_9-vujU5Wt13bwrDxUvIh7qv8xExCNO5-YcucVSd37IbeZ3oLgJEebMbDXx4aws3E0eUVTCbvwZLjKL1V0tcbKxT1Jwfi/s1080/3.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Tzs1kDrhRz4B6qK4v4lcD610E6LqQak25pAp5tNjwx-LS8Hkib9j6qK8rL5NvqVm31ES5XdNhZ95pIoGFBf20_Z4DUhRbn1_9-vujU5Wt13bwrDxUvIh7qv8xExCNO5-YcucVSd37IbeZ3oLgJEebMbDXx4aws3E0eUVTCbvwZLjKL1V0tcbKxT1Jwfi/w400-h400/3.png" width="400" /></a><br /><a href="https://bestfriends.org/" target="_blank">Best Friends Animal Society</a><br /></div><br /><div style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLrcLTHQHvadnS5BZo74ckPfhlh0Y_EIEKBe3fBVzrjWa188Gb5k0sJmbhjz1tZlM6Ne9xSJcejSD3tu9hnUKF1pz6fWr4x7SpR9A02mn0l8HNdlOumsLt51kwQlQCYjMfj2zI-058kIqkjJUiFsBOkyaYBzVcX767-yjUKmaJnUEglTlGy5dYRdZZktso/s1080/2.png"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLrcLTHQHvadnS5BZo74ckPfhlh0Y_EIEKBe3fBVzrjWa188Gb5k0sJmbhjz1tZlM6Ne9xSJcejSD3tu9hnUKF1pz6fWr4x7SpR9A02mn0l8HNdlOumsLt51kwQlQCYjMfj2zI-058kIqkjJUiFsBOkyaYBzVcX767-yjUKmaJnUEglTlGy5dYRdZZktso/w400-h400/2.png" width="400" /></a><br /><a href="https://pipsrescue.org/" target="_blank">Perfectly Imperfect Pups</a><br /></div><br /><br /></div>Trimarnihttp://www.blogger.com/profile/00507134583267041366noreply@blogger.com