Trimarni Coaching and Nutrition

   It's been almost two months since I competed in XTRI ICON in Livigno, Italy. Here's a video that I made, capturing the highlights of the day.  It feels so long ago but the memories are still sharp in my mind. I really enjoyed writing my race recap and sharing my thoughts from the race. I thought it would be fun to share some of the behind the scenes details from my training, my gear and equipment, how I paced the event and Karel's role throughout my 16 hour race. Here's a video that we put together. Enjoy! 

25.5 mile run (4311 feet, 13:10 min/mile average) 19 th fastest run. Fastest female run.   I was in a good place mentally and physically when starting the bike. Having Karel there with me helped a lot as I had been with my own thoughts for the past 10+ hours. I could not have asked for a better start to this run as the scenery was beautiful. We were surrounded by mountains, rocks, a flowing creek and the paved road turned into a non-technical trail. Since the first 2.5 miles were slightly downhill, I found my rhythm pretty quickly. Karel carried my USWE hydration pack (minus the hydration) to hold packets of Never Second C30 powder, sport nutrition and an extra flask filled with powder). He wore his hydration belt w/ a bottle and I had my Naked belt w/ 2 flasks (each filled with 1 scoop Never Second C30 berry). We learned a lot from Canadaman and we had a few strategies for this run: Run whenever I could. Let Karel carry stuff so I don’t have to. In ICON, Karel was allowed to r...

123 mile bike - 9:24:59 (9:12.12 riding time) 15276 feet elevation gain, 5 mountain passes Forcola Pass (10.2 miles, 1634 feet, 52 minutes) It didn’t take long for me to warm up as once I got out of the town of Livigno, I started to climb the first mountain pass. The grade was gentle but it was a noticeable climb for 10 miles. My legs were tired and I didn’t feel like my normal self so I just focused on trying to find a good rhythm. The grade averaged around 3-5% which is one of my favorite climbing grades so that helped as nothing was steep. The support cars are not allowed to pace the athletes so Karel and I had a strategy that he would drive up next to me, I would tell him what I needed/wanted and then he would find a good place to stop to give me what I needed. Support crews also can not give aid while moving in the car, the car has to be stopped. Anytime I needed a drink or food, Karel would give it to me on an uphill (because it’s easier for him to run next to me and hand me...

  With a 6:30pm flight out of Atlanta, we were able to get in a workout on Saturday morning (8/26). Karel went for an hour run (7.97 miles) and I did a 90-minute workout on the trainer (MS 6 x 90 sec high cadence w/ 2 min EZ spin. Then 4 x 4 min steady effort w/ 2 min EZ spin). I watched the live broadcast of the 70.3 World Championship while on the trainer. I did a quick 2.4 mile/19 min run off the bike. I felt really good for this brick workout.  We ate, finished up last minute packing, said good-bye to Karel's mom and all our furries and left for the Atlanta International airport around 11:15am.  It's always hard to leave Campy, especially since his dementia is getting worse. He threw up bile twice on Monday and wasn't eating (and was really lethargic) which wasn't like him. He really enjoys his walks throughout the day but something was off. He's also been coughing for over 2 weeks. We had him on a med for it but it wasn't getting any better. I made a vet ap...