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Showing posts from April 13, 2014

Embrace your competition on race day

In one day, all the training prep will be done for St. Croix 70.3  and in 15 days we will put months of training to the test. 
We are SO excited for our race-cation!

Here's a great recap on the race, if you are not aware of the beauty and the beast of this island.  Course preview and race details
When it comes to racing, every athlete will have his/her own expectations for the day. Competition is likely the driving force as to why many athletes enjoy pushing their body to the limits, in hopes of placing on the podium, qualifying for a national or world event, having a PR or beating another competitor or two that has been on the radar.
For all athletes, I hope that there's enjoyment in racing, regardless of the competitive spirit. Crossing the finish line should always be the ultimate goal for you can never take for granted what the human body can do.
I encourage you to embrace a competitive mindset to help you take your fitness to the next level. As I mentioned above, I never …

Apple cinnamon, peanut butter granola - it's soooooo good!!!

I hope you enjoy my latest yummy Trimarni creation!!
Perfect on cottage cheese, topping yogurt, in milk or by the handful. 
Don't forget to yum!

Apple cinnamon, peanut butter granola
2 cups oats 1/4 cup honey 1 tbsp nut butter 2 tbsp unsweetened shredded coconut 1 tbsp chia sheeds 1/8 tsp salt 1/4 cup almonds (chopped) 1 large apple (chopped - Gala) 1 tbsp ground cinnamon Olive oil
1. Preheat oven to 350 degrees.  2. Rub a little olive oil on a large baking sheet to lightly cover the sheet until shiny 3. Combine all ingredients in a large bowl.  4. Mix with clean hands (this is the fun sticky part!) 5. Pour yummy contents on to baking sheet and spread all around dish.
6. Bake for 20 minutes. Remove sheet and toss granola.  7. Bake for additional 10-15 minutes or until slightly golden brown.  8. Keep refrigerated in air-tight container for up to 3 days (if it lasts that long).  This will not be a super clumpy granola but it is absolutely delicious, especially after it sits in the re…

How to bounce back from a bad race

I don't really like the words fail or failure.  Perhaps if you give up and never try again, you can consider yourself a failure but I know you would never ever give up without someday, trying again. 
I believe that when things do not go our way, we are presented with an opportunity to learn. And as the saying goes, if you don't change, don't expect things to change. 
In the beginning of my endurance racing career (triathlons/running) I found myself adapting quickly to training stress and seeing quick performance gains. I found every race to be a success because each race was a new experience for my body and mind.  Overtime, I found it harder to chase times for I didn't understand why I couldn't perform the same speed (or faster) at every race in a season. 
Over the past few years, Karel and I adapted a training philosophy of training smarter to train harder and with that comes racing smart. In my last blog, I gave some of my tips on racing smart but what I didn…

Successful triathletes race smart with these tips

Over the past few weeks we have had the opportunity to watch a few of our local Trimarni athletes race in Florida at the Clermont Olympic Distance Triathlon and the Haines City 70.3
This is, by far, my absolute FAVORITE thing about being a coach. It's so motivating and inspiring to see our athletes use their bodies on race day and to put weeks/months of training to the ultimate test. 


(Thanks Taylor B for the pic!)


(Thanks Taylor B for the pic!)

Because there are many ways to define a successful race day performance, it's important that athletes always consider having a race day plan and thinking about anything and everything within their control before and during a race. Because it feels great to finish a race knowing that you gave your best effort possible, it's very important that you consider a few very important tips to ensure that you set yourself up for success at every race you participate in on your schedule. 
PRE RACE:
-Be sure to test your race day gear prior to ra…