Trimarni Coaching and Nutrition

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...

                                                                    Picture source Marni Gear Amp PR lotion Squirrels Nut butter anti-chafe cream Roka Viper X swimskin (sleeveless) TYR 2.0 Special ops tinted goggles Castelli San Remo tri one piece kit (pulled down to waste) Oakley Crisscross power sports bra Karel Gear Amp PR lotion Pjuractive 2skin Roka Viper X sleeve swimskin MP Xceed tinted goggles Castelli San Remo tri one piece kit (pulled down to waste) Garmin 735 XT When we heard about the new  wave start  protocol for the 2019 Ironman World Championship, Karel and I were both happy about this change. We have always had our fastest swims with either a wave start or rolling start. I had the "pleasure" of racing Kona in 2007 when it was a mass start and it was pure chaos - super s...

Photo: David McColm Saturday was a smooth day. I woke up around 5am after a solid 8 hours of sleep. Since arriving to Whistler, I've been going to bed around 7:30pm PST (asleep by 8-8:30pm PST) and waking up without an alarm around 4:45-5am. After my normal 2 waffles + syrup + peanut butter pre-workout snack, I headed out on my bike around 7:30am for an easy spin on the race course. I used the first 45 minutes to include a few efforts to wake-up the legs and then finished off the ride with a recon of some of the run course (easy spinning). Karel went out shortly after me and did his own thing but we unexpectedly saw each other on the run course (biking). I attempted a jog off the bike but I was still feeling some tugging in my adductor/groin so I didn't try to run through it. It left me a little sad with less than 24 hours before race day but I also reminded myself that I can't waste energy on something out of my control. After our morning workout, we each had a ...

Pre-race I was looking forward to my 30-minute swim on Friday morning at the Pinaccle Health Club. Karel joined me but swam about double my distance as he is still in training mode for his upcoming races. Because two days out from an Ironman is a relatively light day of training for me, I was really looking forward to connecting with our 13 athletes who were racing IMWI (and seeing their family members). In usual Trimarni fashion, we had our pre-race pizza party + course talk as a way to connect everyone and provide last minute advice and tips. Our athlete Lisa lives in Madison and offered up her rooftop deck/clubhouse for our party. The views were incredible. Plus, you can never go wrong with pizza two days before a race. We ordered pizza from  Pizza Brutta  and it was amazing! The rest of the day was very low-key for me and it was early to bed to try to get a good night of sleep as you never know how sleep will go on the night before the race.  Saturday...

Friday couldn't come fast enough as it was our first ocean swim since last year, when we both participated in the 2015 IM World Championship. If you have never been to Kona, it's hard to describe what it's like to swim here but my best description is that it's like swimming in a fish tank. The water is crystal clear.  You can see the bottom of the ocean floor.  And there are no shortage of colors fishes. I encourage anyone who is afraid to swim in open water to come to Kona as the perfect way to get comfortable swimming in open water. It's SO fun to swim here! Staying at the Kona Plaza Condos (for the 3rd time) makes it so easy to get around. Since we don't have a car for this trip, we can easily walk everywhere.  Just a few minutes later from leaving our condo, we made our way to the pier (aka "dig me beach"). Because of our very late night (and not getting to bed until around 11:30pm Kona time)...