Trimarni Coaching and Nutrition

The 2025 Ironman Pro Series kicks off in North America on April 5th with Ironman 70.3 Oceanside in Southern California. The event has its challenges because of the weather. The water is cold, the morning starts off chilly and by the time athletes start the run, the weather is perfect. Racing in cooler temperatures presents unique challenges for athletes but with a few adjustments to your fueling, hydration, gear and pacing plan, you can set yourself up for success. 👊

I love the heat and humidity but there's something about winter riding that soothes my soul and sharpens my mind. It's as if the cooler it gets outside, the more excited I get to go outside for a bike ride. I was not always this way - it took me several years to learn how to dress appropriately for cold weather riding but as the saying goes "there's no such thing as bad weather, just bad clothing." Where we live in Greenville, SC. the weather can be unpredictable. Luckily, we are never too cold for too long and it rarely snows. While this is a great thing for year-round outdoor cycling, it does make it tricky for what to wear.  As an example, in the past two weeks, we have enjoyed a variety of weather for a variety of outdoor rides.  Warmish 2-hour afternoon gravel ride. Private skills session with our athlete Diane.  9:30am, 3hr group ride. Started off foggy, stayed cloudy, got warm and then cooler again.  Very cold 3.5 hour mountain bike ride.  Sunny sky, cold...

  Within every triathlon race, there are lessons to learn. I often find myself learning the most about myself during races when the conditions are not ideal.  IMFL 2007 - ~40 degrees and windy on race morning. IM 70.3 Branson 2012 - ~43 degrees on race morning. IM Lake Placid 2021 - ~50 degrees and rainy on race morning.  Andys race sprint tri 2022 - ~35 degrees on race morning.  Xterra World Championship 2022 - ~45 degrees on race morning.   I've also started triathlons in sub 60-degree cold water conditions in Prague, Molveno and St. George. Although I prefer hot conditions over cold, I've had some of my best race performances in colder, challenging conditions. Even more, I always feel proud and accomplished when I "survive" a challenging day. Every triathlon presents unique challenges but racing in cold weather can be extremely difficult (and unsafe) if you don't properly prepare.  How your body reacts in colder temperatures  Before you can pre...

  True to its name, the last GVL WBL was a cold one. Like really really cold. The location changed to Donaldson (~7-mile loop) due to possible ice/snow on the planned route. The start time was also moved back to 11am to give time for it to warm up. However, when we started the ride, it was ~32 degrees F and the wind chill was in the 20s (and the wind was gusty!).  It was one for the record books for me - I  have never biked in such cold conditions before!  I was really proud of myself for doing the group ride and collecting a few more points before the podium ceremony at the Think Tank Brewery. The ride was "only" 35 miles (1:46). We did one warm-up loop and then it was time for the action - each loop had a designated group that was "sprinting". The women went on loop 3 and 5. The last loop also included the QOM/KOM. It was a spicy ride and the strong wind and cold made it even tougher. And just when I thought I was done and ready to defrost in the car, a group of ~...

                              For 2018, I decided I would select a word to help define and guide my year. I selected EXPLORE.  I chose explore for many reasons but the original definition of "to travel in or through (an unfamiliar country or area) in order to learn about or familiarize oneself with it)" really spoke to me. Although Karel and I will be doing a lot of traveling this year and thus, a lot of exploring, I felt like the word "explore" applies to so much more in life. As an example, sometimes it's important to explore our feelings. Feelings are often at the root of why we do and think certain things. Feelings drive our thoughts, behaviors and actions. Although we are only in the 2nd week of the New Year, I have already explored my previous feelings about cold weather. In the past, I despised training outside in cold conditions. I never complained when it was cold because I knew I would be to...

It's always fun for us to have a friend in town. We absolutely love Greenville and it's special to be able to show off our beautiful area to an out-of-towner. But when a friend has a similar love for endurance training, it makes for a jam-packed few days, filled with lots of miles, laughs and food. Not complaining.  After our friend Lauren and her doggy Jordan arrived from Jacksonville, FL, I made a delicious dinner of lentil soup, roasted potatoes, mixed greens with tzatziki sauce, corn on the cob and protein (tempeh for me, chicken for Karel and Lauren). Dinner was amazing. Then it was off to watch the documentary  Bikes vs Cars  at the movie theater, hosted by  Bike Walk Greenville After moving from Jacksonville, FL to Greenville, SC, I can honestly say that I love where we live now....in a very bike friendly community.  However, after watching the Bikes vs Cars documentary, although it is evident that we are lucky to have so many cycling options as ...