Trimarni Coaching and Nutrition

  After a good night of sleep on Monday, we had a good breakfast and got caught up on some work before loading up the rental SUV with our bikes and gear. We are staying in Washington (half way between downtown, where T2 and the finish is and Sand Hollow Lake, where the swim and T1 is) which makes it easy to get to various places on the course. We drove to Royal Oaks Park (on the run course) to start our ride. We like to do one last "longer" ride on race week to remind the body what it is preparing for and to keep the body in a routine. Although we are very familiar with the 70.3 bike course, the "Veyo" loop is new to us for this Ironman World Championship course. Karel had the course downloaded in his Garmin although the course was well-marked with tape arrows on the pavement. It was very windy to start our ride and we had NW winds for the majority of the loop - which made for a long ride. However, the scenery was incredible and the roads were quiet and peaceful.  W...

First off, thank you for your continued support and encouragement. Karel and I are incredibly grateful for this incredible opportunity to participate together in the 2019 IM World Championship. We will also be sharing the course with three of our coached athletes. Your virtual high fives and kind words will help us get to the finish line so keep the cheers coming. If you are planning to watch the race, here's a link on how to watch the Ironman World Championship. There will be 20 hours of coverage on Facebook ( Ironman Now ), beginning at 10:30am EST (4:30am Hawaii Time). You can also track via the Ironman Tracker App or online.  Thursday was a low key day of training. We have been trying to sleep as long as we need (~9 hours) so we are never rushed to get up and train in the morning. We started off with a quick 20 minute swim in the ocean around the time of the end of the underpants run. The pier/swim start was packed with athletes so it was a bit chaotic swimming out into t...

Now that it's race week, the training volume has dramatically decreased whereas the craziness of the town has dramatically increased. Every day there is something to do, see and visit - but we are resisting the temptation. It's far too easy to see/do everything that is offered during IM Kona race week but with that comes lots of time on the feet and out in the hot sun. As for training, on Monday we started our 80 minute ride from the energy lab. After a warm-up, we did 4 rounds of 20 sec burst and then 1:40 easy pedaling. Then after 6 minutes of easy spinning we did 2 rounds of 10 minutes at IM effort w/ 3 min EZ. Then cool down. It was a perfect set to wake-up the legs. After the ride, a quick and easy 20 minute run. I managed to keep an average heart rate of 130 bpm for the run. In the early afternoon, we drove to the high school pool and did a 3000 yard workout. Luckily, the pool was not as crowded as last week so we were able to do our planned workou...

Now that we are officially settled into Whistler, I can honestly say that I've fallen in love with this place. Never have we raced in such a beautiful venue - and we've raced in some beautiful places! The scenery is jaw-dropping and I keep finding myself wowing at every mountain view and scenic river. It's just beautiful here. While it's always good to adjust to the time zone as soon we arrive, it's actually easier for us to get to bed a bit earlier so that we can wake-up a bit earlier - similar to our schedule at home on the east coast. With a super early race start on Sunday (6am), I am trying to get to bed around 7:30/8pm so that I can get a restful night of sleep and still wake-up feeling rested. This morning I woke-up around 4:45am after a solid night of sleep. The temperature has been very comfortable during the day and drops slightly in the evening. After a pre-workout snack (waffles + PB and Canadian Maple Syrup for me and oatmeal for Karel), we drove a...