Trimarni Coaching and Nutrition

Marni Race Day Nutrition  Pre Race Nutrition (race day) -2 waffles, peanut butter, brown sugar, maple syrup, cinnamon -Cup of coffee (Nescafe Gold Instant) -Small glass of water -Small glass of water w/ 1 scoop Osmo pre-load for women -In the 90 minutes before the race - 16.9 ounce plastic water bottle filled with 2 scoops NBS Carbo Hydration (100 calories/25g carbs/300mg sodium) -~15-20 min before race start - 3 Skratch Rasberry chews Bike:  -Front bottle cage - 26 ounce bottle w/ 6 scoops  NBS Carbo Hydration  Strawberry Lemonade (240 calories/60g carbs/720 mg sodium). -1.2 Liter (40 ounce) Ventum hydration system - 4 scoops INFINIT custom nutrition (pink lemonade flavor) mixed with water in a bottle, then poured into hydration system (total: 500 calories/122g carbs/1012mg sodium) -Rear bottle - 26 ounce bottle w/ 2 scoops INFINIT custom nutrition (grape flavored) (250 calories/62g carbs/506mg sodium) - only consumed a few sips, used as back-up fuel/hydration. -Bag of Sk

KAREL Pre race:   Kit - 2 piece Canari Trimarni kit Calf sleeves : none Warm-up shoes : NB 1400 Body glide/Sunscreen : Chamois cream, EMJ Sunscreen Nutrition meal/drink:  Oatmeal, banana, Osmo pre-load in water. Coffee. Espresso.  Swim:  Goggles: MP Xceed, blue - clear lens Wetsuit: Xterra Vengeance Gadget:  Garmin 735 Bike Bike: Ventum one with dura ace Di2 w/ 165 crank Wheels: Alto 56 front CT/Tubular Disc Helmet :  Giro's Aerohead MIPS Helmet Tires: Specialized turbo all round tubular tires Other: Ceramic speed oversized pulleys, Garmin vector pedals, Dash custom saddle, 3D print bento box (made by our assistant coach Joe). Shoes : Bontrager Hilo Socks: No Gadget: Garmin 810 Fuel : Levelen lemon Run:  Shoes: Nike Zoom Fly Hat/visor: Boco Gear Trimarni trucker hat Socks: Yes Hydration belt: Naked Sports Innovations w/ 2 x 8 ounce flasks Fuel:  Enervitene, Osmo Sunglasses: Oakley radar EV Gadget: Garmin 735 MARNI Pre race:   Kit