Trimarni Coaching and Nutrition

You are probably hoping that I am going to write about how to plan your sport nutrition for race day or what percentage of your FTP you should hold while you are on the bike, how to swim fast in open water or the best way to run strong off the bike without your legs hurting. While having a plan can ease mental worries for the athlete who tries to predict/control a race day outcome, it's important to recognize that being race ready is more than just checking off workouts and having a strict plan for race day. Two years ago, at 2014 Ironman Wisconsin, something incredible happened. Karel and I both qualified for the 2015 Ironman World Championship. Although our goal was to both qualify, our results could not have been planned nor predicted. Karel: 9:44, 3rd AG (35-39), 9th overall male amateur. Marni: 10:44, 3rd AG (30-34), 6th overall male amateur. To the minute and the exact same podium spot, we both excelled to the best of our best ability on race day. The outcome of rac...

It's hard to believe that it was almost 10 years ago when I was packing my transition bags for my very first Ironman. Now 10 years and 10 Ironman triathlon events later, I have the privilege of racing for 140.6 miles with my body for the 11th time in Klagenfurt, Austria. I've always felt that the Ironman distance was a good distance for me. Over the years, I have enjoyed the mental and physical challenge of training for and racing long distance triathlon events. There have been a lot of high moments, PR's, Kona qualifications (4 of them) and great memories but I've also had my share of low moments with setbacks, struggles and injuries. When I overcome those low moments, I always gain more of an appreciation for what I can do with my body as a triathlete. Although I feel honored that I have the fitness to be competitive and to "race" (not just participate) for 140.6 miles, I never take the distance for granted. I respect the long day that I have in front of me...

When you think about the top age group, elite and professional athletes, they all have one thing in common.  They are all fast! But push good genetics, consistent training, experience and phenomenal dedication to the side and great race day performances stem from excellent preparation. Successful performances are not limited to the professionals. Any athlete can be great. It's time to discover your inner excellence! It's important that you make sure you are using every training session to get yourself race ready. For the average age-grouper, life is so busy that you may find yourself rushing through training to just get it done or skipping valuable steps in your development. If you have recently found yourself feeling a bit overwhelmed for your upcoming race, it's time to believe in yourself that you will know how to use that fitness on race day.  Most athletes spend at least 4 months training for a key race. That's a minimum of 16 weeks or ar...

After another good night of sleep, I woke up around 5:45am and had a good pre workout snack of WASA + PB + Banana slices and granola/raisins and water and coffee and then we got our bikes ready for our last warm-up ride.  We drove to the race venue and parked before things got busy for there were two athlete meetings that morning (9 and 10am) as well as the Iron Girl race at 11am (run).  We rode about 50 minutes total on the back part of the course (headed out first backward on the course) so that we could see the last 5 or so miles of the course. After the bike we did a short 10 min run to wake up the legs and then walked to the athlete briefing (in English).  I always encourage athletes to go to the athlete meeting before a race for you never know what information you will need to hear that is important for your race. I always want to be prepared and many times, attending the race meeting can ease many pre race nerves (always good to control the controll...

Today was our last day of prepping for St. Croix 70.3. 2 hour bike: 40 min warm-up 3 x 20 min @ half IM watts w/ 5 min EZ in between 1 hour transition run: 2 mile warm-up (10 sec walk each mile) 5 x 1 miles at half IM pace w/ 20 sec walk in between (Because of the difficulty of the St. Croix course, with the heat and hills, pacing on the bike and run will be primarily by effort and not based on watts, speed or min/miles. I love difficult courses because these races require proper pacing and patience and the top athletes are those who slow down the least, all while knowing how to race smart in the conditions given on race day).  Yay - the training is officially done! All gear and nutrition has been practiced and perfected throughout months of training and today was the last opportunity to put everything together.  It's far too common that athletes will welcome race week with months of miles and hours logged on  Training Peaks  but have no idea as ...

Our bikes are making their way to Lake Placid, New York for Ironman Lake Placid on July 28th thanks to Tri Bike Transport ! Seeing that my amazing bike mechanic/hubby will be racing in his first Ironman and not riding on his road bike, giving my parents updates during my race (pic below from Kona 2011), we will be using Tri Bike Transport for my 6th Ironman and not traveling with our bikes on the airplane. What a treat! Are you race ready? New shoes, new race wheels, new wetsuit, new outfit. Athletes are notorious for race week shopping, whether it is online, at local  small business stores  or at the race expo. I feel there is a nice psychological boost to having new things, so long as they are effective and practical for the race for motivation increases when you have a drive to use something new. But having new items does not out-weigh the 3 most important tips for being race day ready. 1) Skills 2) Confidence 3) Planning To briefly break down my...