Trimarni Coaching and Nutrition

    Leave it to Karel to "fix" himself another bike. Only this one doesn't have brakes and is fixed in one gear.   I don't know how these guys do it but on Saturday a handful of guys (and one female) lined up for the last fixie Time Trial of the year.   20 minutes - all out for Karel. He said his legs haven't hurt this bad in a long time....not since racing bikes.  As a triathlete, he has to conserve his effort for if he smashes the bike then he won't have the gas in the tank for the run. I'm sure he enjoyed his leg-burning "race" alongside joining the group ride for a total of 57 miles on a fixie with his legs moving non-stop the entire time.     For my workout, I warmed up with a few guys and Karel for an hour and then did my own thing. Main set: 6 x 5 min Z4 watts w/ 2 min EZ spin. 10 min EZ spin 5 x 1min on/1 min off (high cadence spin-ups on tired legs) 10 min EZ spin 5 x 1 min single leg dri...