Trimarni Coaching and Nutrition

Good thing I just got my Starbucks tall carmel frapachino light or else I'd be fast asleep right now. Yesterday I rode with Karel as he was spinning his legs for an easy hour on the bike. I was going to do an hour with him and continue for a 2 hour ride but what a bummer, I got a flat. I'm always thankful when Karel is there cause he is changes flat tires faster than it takes me to pump up my tires! I was totally bummed about my tire because this was the 3rd flat I have gotten in 3 days of riding Seduza. Karel even put new tires and tubes on my bike but with bad luck following me I have had several opportunities to practice changing flats. I was so bothered by the flat tire that I decided to head home with Karel and go for a nice run. A longer run than I had planned but I was listening to my music and the time was passing by. I ended up with 10 miles of running and I was happy with my pace. I got a haircut on Friday and I must feel a lb. lighter and less hot because of my short...

Last week was big and I anticipate that I have bigger weeks to come. With around 8000 meters of swimming, 287 miles of cycling and 46 miles of running I deserved my day off on monday. Tuesday, wed and thursday were normally training days and I have been searching the web for as much information on the Ironman World Championships. Whereas I didn't let myself google competitors, look at course maps (in detail) and check out anything Kona-Ironman related, I am now devouring myself in everything Kona-Ironman related. I can tell I'm getting stronger and everything is coming together nicely. I don't just want to go to Kona and participate, I want to race. I want to give it my all and leave everything out on the big Island. I have the 70.3 clearwater world championships to have fun and participate but there is nothing "fun" about Kona. I am going there and staying focused when I am there. OK-so I am sure I will have a blast talking to people, taking a billion pictures an...

For me..I'd rather ride 100 miles and that is what I did on sunday. As part of my Kona training last year, 100 miles was my biggest training ride and I did it 4 times prior to IMFL. Now I am 8 weeks away from the World Championships and I have been feeling a little unprepared for the long workouts. Mostly because my long rides have been around 60 miles with the Gearlink guys. So, although I have been pushing myself for 40 mile workouts and tough interval training sessions I had no idea how I would feel for 100 or more miles at my own pace (whatever that may be). The goal of Sunday's workout was to practice my nutrition (fluids, gels and bars) and to stay within 120-130 HR zone. Last summer I could barely get my HR up to 120 without feeling the burn due to my inexperience on the bike and a tendency to create lactic at a low percentage of my max heart rate. My HR is much lower on the bike than for running but that is expected. When I started my ride I could barely get above 17 mp...

After Friday's workout, I was looking forward to a BIG weekend of training. I was a little nervous because my long training sessions are very indicative of how my weekly training is going. Since Karel was off in Georgia, I enjoyed my Friday evening watching TV and catching up on emails. Friday is my favorite night with karel 'cause we don't have to train in the evening and we are getting ourselves ready for lots of weekend training. Saturday morning I woke up early to start my long run by 6:30 am and I wanted to be sure I had enough time to get myself cleaned up with food in my stomach before a YMCA meeting at noon. The run went really well and I didn't have any bad moments. I did get new shoes on Friday so my feet were really happy! I saw a couple of my friends as I was running (jennifer, Gay and Tony) so that really makes a long run more entertaining. I ended up with 2 hours and 30 minutes of running with lots of fluids to help myself stay hydrated. I wear my fuel bel...

First off...HAPPY BIRTHDAY TO MY MOM!!!!! What a great mom and if I told you her age you would be in shock!! Looking great mom, stay healthy! This has been a big week. Lots of training and I'm feeling good. Monday evening I went for an easy spin with karel over the two causeways and around Clearwater beach and Bellair. Tuesday morning was a big day with a 3600 swim practice followed by 8 miles on the treadmill. As boring as 8 miles on the treadmill may seem long (would you be in shock that my longest run was on the treadmill for 3 hours!!!) but with sets of intervals (1:45 x 4 w/ 30 sec. recovery, repeat the set 3 times) the workout goes by really fast. Tuesday evening it didn't rain so I could finally get in an evening bike to get in more bike mileage. I did a quality workout with 3 x 5 minutes w/ 1 mile recovery keeping a half IM heart rate. I was excited to sleep tuesday evening, that's for sure! Wednesday morning I taught spin and I've been incorporating more hills/...

As I enjoy my sunday after watching an encore airing of the Ironman World Championships I thought I'd recap my race from yesterday. The morning of a race I'm usually a bit nervous but I enjoy the time as I drive to the race, following the many bike racks and USAT stickers. My stomach felt a little heavy from the oatmeal and raisins that I had at 5am, but since I always eat the same thing before a race, I knew it was my nerves. After arriving to the race around 615, I set up my transition area after being bodymarked. Although I don't really think of myself as Elite, I enjoy having the E on my calf and racking my bike in the front. Just a few perks of racing Elite. There weren't a lot of us (just 3) racing elite but there were many age-groupers that definantly deserved the title of racing Elite and I was aware of a couple of them. I warmed up in the water a bit and stood at the starting line in anticipation to start. The 15-29 age group and Elite start was a bit caiotic ...

What a wet week. So much rain and it really affected my training. Tuesday I had a great swim/run workout and I really busted my butt on the treadmill. No evening bike and I really didn't feel like it either. Sometimes the tuesday am workout really wipes out my legs so I am ok with no evening ride on tuesday. Wednesday morning I had my spin class and because I was predicting rain and no evening ride, I really pushed my class hard for our 45 min. class. We did hills, sprints and lots of fun stuff on our spinning bikes. After the spin class I usually rest my legs and go for a swim after weight training, but I opted for a 5 mile interval run on the treadmill to give my legs a good brick workout. Again, I anticipated no evening ride. Well, weather was ok at 5:30 so i hoped on the road bike and headed out for my 45 min. ride to meet the group in Landsbrook. There was only a handfull of us (around 15) and the rain started to come down around loop 1 of our ride. Oh well..it will rain in a ...