Trimarni Coaching and Nutrition

Karel and I live together, train together and work together. But when it comes to racing, we both have a different strategy for feeling "race ready" in the 24 hours before a big event. Whereas I like to talk, watch funny videos/shows on the computer, laugh and socialize, Karel likes to hibernate with techno music, visualizing his race. Respecting Karel's pre-race rituals, I planned a long ride on Friday so that Karel could have time to himself, doing whatever he needed to do to relax without any distractions.  As for my ride, I biked the course! Well, all but 6 miles in town.  Whereas I've had an unfriendly relationship with this bike course for each of the four times that I have raced in the Ironman World Championship (2007, 2011, 2013, 2015), I wanted to cover the course (to Hawi and back) all by myself.  And wow, the roads were rather empty from athletes! Although I did see a handful of athletes scattered over the Queen K and a few in Hawi, mo...

The past two days have been incredibly busy. I am not even racing and I have found myself with a packed schedule! On Wednesday morning, Karel and I both ventured out for a run workout. Karel had a few 1K efforts followed by a 15 min IM effort. I gave myself a workout of 3 x 6 minutes with 1 min rest followed by a 15 min at IM effort just to spice it up. I'm noticing that I have acclimated to the heat over the past week as my breathing is much more controlled, I can run "faster" paces at a lower heart rate and overall, I don't feel like I am running through a blow torch. We both ran along Ali'i drive and as usual, the shoulders were packed with cyclists, walkers and runners.  The nice thing about not racing is that I can deviate from my training anytime I want, which means stopping to take pictures, especially selfies with friends. This is my athlete Dana who lives in Greenville who is here spectating. It was fun to "run" into her along Ali...

First things first. The ebook of my book Essential Sports Nutrition is now available for only $0.99!! Take advantage of this great deal as it's only for a limited time (until the 17th). Now back to Kona happenings.... The streets are getting super busy. Along with a cruise ship rolling in on Monday, the majority of IM Kona athletes and volunteers have arrived to the island.  Monday morning started bright and early with a 6:15am swim led by Matt Dixon with Purple Patch Fitness. Karel and I got in a bit earlier and I swam a bit extra for a total of around 4300 yards. Here's the workout: Warm-up: ~1100 Pre-set: 100 smooth, 25 fast 75 smooth, 25 fast 50 smooth, 25 fast 25 smooth, 25 fast (continuous) MS: 6 x 50's fast 200 smooth 4 x 50's fast 200 smooth 2 x 50's fast 200 smooth Post set: 6 x 100's strong 300 EZ pull (I think I'm forgetting something but that was what I remembered) As we were leaving the pool to ride back to our condo, we bumped i...