Trimarni Coaching and Nutrition

  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 speci...

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...

  Three years ago, Karel registered for 2020 Ironman St. George (May). When the race got cancelled due to the pandemic, he transferred his entry to 2021 IM Coeur d'Alene. When he broke his hand mountain biking in May 2021, he was able to transfer his entry back to 2022 Ironman St. George (May). When it was announced that the 2022 Ironman St. George event would be the '2021' Ironman World Championship event, Karel was automatically entered into the World Championship event as a registered IM St. George athlete.  After finishing my 5th Ironman World Championship in Kona in 2019, I wasn't mentally ready to commit to preparing for a May Ironman. Instead, I was happy to support Karel on the sidelines in St. George. In July of 2021, I won my age group at IM Lake Placid. I let my slot roll down for the 2022 Ironman World Championship in Kona as I no longer have ambitions to race there. I'm honored and satisfied with my 5 Ironman World Championship finishes on that island. ...

  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...

  St. George, Utah is one of our favorite race venues. Our first time to St. George was in May of 2017 for the 70.3 event. We couldn't wait to return in 2018 to race for a 2nd time. Karel loves St. George so much that he returned again for the 70.3 in 2019. And then in September of 2021, we once again traveled to St. George to participate in the Ironman 70.3 World Championship.  The St. George scenery gets us every time. The red rocks are incredible and the race course takes us through several different towns, allowing us to see so much of the area. With such a challenging course (hills, heat and wind), the spectacular views make it easy to temporarily forget about the suffering.  For the first time ever, the Ironman World Championship is taking place outside of Hawaii. On May 7th, Karel and I will be participating in the 2021 Ironman World Championship (because no World Championship took place last year, this race is being called the 2021 World Championship). This will b...

  We hope you enjoy our race recap videos.  PRE RACE AND 1.2 MILE SWIM 56 Mile Bike 13.1 Mile Run

  Going into this race, we had a lot going against us. Karel hasn't raced since May due to his broken hand (except for a local half in early August). I haven't had the best of luck in Ironman 70.3 World Championship events as I was injured in 2007 and I fainted in 2017 and smashed my face on the hard floor of the kitchen/bathroom. Both races were DNS - did not start. And now, going into 2021, we both had COVID (fully vaccinated) 2.5 weeks ago and unfortunately, we both got pretty sick which resulted in a pretty high viral load. For myself, after the three days of sickness, I had more lingering symptoms of a cough, headache and no smell (my taste has somewhat come back) whereas Karel's body fought pretty hard for the three days that he was ill. While these may sound like excuses, this was just the reality for us going into the race. It's hard to not be competitive when we line up to a start line but we both felt a big question-mark when it came to our race day readiness....

  Our travel day started early as we woke up at 4:10am and left for the Greenville airport at 4:45am. It was incredibly hard to say good-bye to our furry feline crew (Campy is with my mom) but we know they will be in great loving hands while we are away.  The check-in process was pretty smooth and we were at our gate around 5:50am for our 6:35am flight to Atlanta.  A bit of a back story on our trip.... Booking this trip was a bit of a logistical puzzle as we are not just traveling to St. George for the IM 70.3 World Championship but we are also spending time in Salt Lake City, Utah (Ogden - Snow Basin) the week after because Karel will be participating in the Xterra USA Championship. After working through all different types of flying scenarios/options, the most affordable (and stress-free) option was to book two one-way tickets on Delta. Our first trip was GSP to ATL to Salt Lake City to St. George. Then on the way home, we go Salt Lake City to ATL to GSP.  I also h...