Trimarni Coaching and Nutrition

We had 4 amazing, strong ladies in town this weekend (from Jax) so there was a lot of riding this weekend....but I will save that for another post because pancakes are on my mind right now (and in my tummy).  To summarize our weekend: 9000+ feet of climbing, 8+ hours of riding and 135+ miles of riding in just two days! Wow, thank you body!! As you can imagine, there was a lot of attention on sport nutrition, hydration and eating over the past 72 hours in order for our bodies to tolerate (survive) and adapt to the weekend training load.  After our workout on Saturday (73 mile bike for the group and for Karel, Jen Vogel and me, a 4 mile run), we all cleaned up, cooled off and started our refueling with recovery drinks. It's always fun to talk about training when it is over but the body deserves to refuel as soon as possible to ensure a healthy body for the next day of training.  To ensure that my friends (and Karel and me) would be well fueled after our Sun...

Wow...where did the time go? Once again, I find myself nearing the end of another Ironman journey with a tremendous amount of gratitude for my body and overall health.  I have remained injury free for 15 continuous months which is a HUGE deal for me. From 2007-2013, I have been plagued with muscular-related hip and back issues which sadly, have put a halt on my running training for 4-12 weeks at a time.  Additionally, the last time I experienced a sickness was in the summer of 2007. That's 7 years of no flu, cold, GI issues, infection, etc. I am so incredibly grateful for my immune system for staying so strong throughout my life, especially when I choose to train for and race in 140.6 mile triathlon events!! So here I am again, giving a BIG thanks to my body.  38 days until Ironman Wisconsin. My 9th Ironman!!!  Here's a great swim workout (that I gave myself this morning) to build your swim endurance.  Remember, fatigue affects breathing...

I hope you enjoy my latest yummy Trimarni creation!! Perfect on cottage cheese, topping yogurt, in milk or by the handful.  Don't forget to yum! Apple cinnamon, peanut butter granola 2 cups oats 1/4 cup honey 1 tbsp nut butter 2 tbsp unsweetened shredded coconut 1 tbsp chia sheeds 1/8 tsp salt 1/4 cup almonds (chopped) 1 large apple (chopped - Gala) 1 tbsp ground cinnamon Olive oil 1. Preheat oven to 350 degrees.  2. Rub a little olive oil on a large baking sheet to lightly cover the sheet until shiny 3. Combine all ingredients in a large bowl.  4. Mix with clean hands (this is the fun sticky part!) 5. Pour yummy contents on to baking sheet and spread all around dish. 6. Bake for 20 minutes. Remove sheet and toss granola.  7. Bake for additional 10-15 minutes or until slightly golden brown.  8. Keep refrigerated in air-tight container for up to 3 days (if it lasts that long).  This will not be a su...