Trimarni Coaching and Nutrition

  GEAR Karel: Shoes Nike Alphaflys,  SL-1x Roka Sunglasses Marni: Shoes New Balance FuelCell, Perfect cooling towel , SL-1x Roka Sunglasses (Shoes from Run In ) NUTRITION Karel: 10-ounce Nathan flask filled with NeverSecond C30 (Citrus) stored in kit pocket, carried packets of precision hydration 1500 and had 3 maurten gels (2 non-caffeine and 1 caffeine). Water/ice at aid stations. One sip of coke. Marni: 2 x 10 ounce flasks filled with NeverSecond C30 (Forest Berry), carried packets of C30 and NBS but didn’t refill. Sipped coke at aid stations throughout as needed + water/ice. Naked Running band.  Nathan 10 ounce flasks.    I knew the first two miles would be uncomfortable because I've raced on this course 3 times (70.3 distance). The first few miles are on a long slight gradual uphill. It's never fun running uphill to start a run but then again, we live on the bottom of a hill so we are accustomed to starting every brick run on a hill. Mentally, Karel and I both appr

  112 mile bike (~7200 feet elevation gain) Marni - 5:45.38, 2nd fastest AG time Karel - 5:28.50, 19th AG GEAR Bikes: Ventum  Karel – Lightweight autobahn disc, Alto CT 58 front, Bont 0H+ cycling shoes. Crank 165 (54/39 chainrings), Rudy Project Nytron road aero helmet. Marni – Boyd 60/90 tubeless with Schwalbe Pro one TT tires. Crank: 155 (53/39 chainrings), Endura D2Z Helmet Aeroswitch, Bont Riot TR+ tri shoes. NUTRITION: Karel – Started with: 1 bottle + 1.5 liters worth, each with NeverSecond C90 (360 calories). Picked up at special needs: 1.5 liters in a Smart Water Bottle of NBS Strawberry Lemonade Carbo-hydration (~400 calories for hydration system) and a bottle of NBS. Consumed 1 Supra bar (nibbled throughout). Water at each aid station for sipping and cooling. Total calories: ~1900 Total hydration: 152 ounces + water from aid stations Marni – Started with 1.2 liters + 2 bottles worth, each with Skratch Superfuel Raspberry (400 calories). Picked up at special needs:

BEEP! 2.4 mile swim Marni: 59:58 (1st AG) Karel: 1:00.11 (11th AG) GEAR Wetsuit Marni - Women's maverick X2 (older model) Wetsuit Karel - Men's maverick MX wetsuit (max buoyancy) w/ Xterra Booties (worn under the wetsuit legs and covering the feet). Goggles Marni – Roka F2 Goggles Karel – Michael Phelps Xceed I ran into the water alongside several other ladies. I took a few strokes, settled into my rhythm and the water felt perfect. I was told it was 64 degrees (I’m thinking it was more like 62) but I never felt cold. Endorphins always warm me up! Before I knew it, I breathed to my right and then to my left and quickly realized I was swimming by myself. It was a strange feeling knowing that I was leading my wave – which also meant I was leading the race for the women. I enjoyed this special first-time moment. I had a lot of male athletes to swim through so this required a bit extra sighting and navigating to get through the swimmers in the previous male waves. I liked h

On Thursday morning, we headed back to the lake for another opportunity to get more comfortable in the cold water. Whereas the water temp was around 58 degrees on Wednesday, it “warmed” up to 60 degrees on Thursday. We arrived around 8am and there was a line to get in the water (pick up a timing chip before entering) but it moved pretty quickly. I wanted to try swimming without my booties (I wore them on Wed) to see if I could tolerate the cold water on my feet. I feel better swimming without the booties but I also wanted to feel comfortable. Karel opted to wear his booties as his feet do not do well in cold water. It took me several minutes to get in as it felt like my feet were being chopped off from the cold water but eventually I just committed and started swimming. Although my face, feet and hands felt very cold to start, I felt more comfortable after around 300 yards. I swam two loops of the modified swim course (~900 yards per loop) and not only did I swim faster without the boo