Trimarni Coaching and Nutrition

Check out IronGirl.com for my new article (which I posted below.....) Feeling Fruity? By Marni Rakes You would think that athletes obtain all the necessary vitamins and minerals in the daily diet due to an increased requirement for food. Because athletes expend more energy than inactive people during exercise, there is a need to consume sufficient calories to foster a healthy and balanced diet while fueling exercise. However, many studies have shown that athletes are deficient in many vitamins and minerals. While athletes primarily focus on carbohydrates to fuel training, it is also noted that hectic schedules, weight loss goals and dietary preferences create difficulty in obtaining essential vitamins and minerals. Without a doubt, vitamin and minerals are necessary in the diet of athletes. What is not known, however, is whether vitamin and mineral supplements significantly improve the performance of athletes. For any person deficient in a certain vitamin and mineral, the need for supp...

This past weekend was a great success. Karel and I had a great time in Georgia, aside from the horrible traffic on friday evening. Saturday morning and saturday evening Karel and Shawn raced the two crits. It was a super hot day and each crit lasted an hour. The crits were on the same courses but with different finish lines. Shawn worked really hard and placed 4th in both races. Karel finished in the pack but just like all cycling races, when you race on a team there is always a strategy and everyone works together. Although the guys race for money, it is more about representing the team and end the end, when you work together as a team there is a good chance one or more of the team members will place in the money. So, speaking of good places...sunday rolled around and after breakfast we checked out of our extended stay and headed to the race site. Jeff and Curtis flew in to Atlanta that morning and in addition to Ryan, who came for the sat races, the linder team had a 5 people at the ...

I know I have lots to write about. But I'm just so excited for my pics that I thought I would post those first. And a big congrats to all the IMKY athletes. To those who finished and to those who put out a tremendous effort to reach the finish line. Regardless the outcome of the race, I was so motivated to see such inspirational performances. So, what did I do with all that inspiration..... IMKY 2009-Registered! Ahh....sigh of relief. I feel so good that I have an Ironman to look forward to in 2009. I feel like something was missing in my life and I can't wait to get back into an Ironman routine. I'm also really happy that Karel supports me in my Ironman decision and although I'm sure I will have up and down days as I plan on finishing my dietetic program by August 2009, I'm lucky to have a supportive and understanding fiance, soon to be husband (wedding countdown: 54 days).

Well, we arrived in Atlanta for the first crit around 6pm. Luckily, we both arrived with all our hair on our head. We always expect traffic but I guess Labor day + rush hour was not our idea of "typical" atlanta traffic. So, after an hour of moving about 2mph, and taking 45 min. to go about 9 miles....we finally made it in one piece. We just don't understand how people can sit in traffic, everyday. I'm sorry, no amount of money would be worth that. I would be so stressed coming home from (and going to) work everyday that I know my health, life with Karel and all extra-curricular activities would suffer. I guess Karel and I will tolerate a monthly trip to ATL for a nice change from flat Florida but we just dread the traffic!!! Karel's race started at 7pm so after picking up his number he warmed up around the .89 loop course. The race was in an office park which made for a safe, but fast, rolling race. The field was small but I'm sure it was hard for people to m...

It's been a while but we are heading to GA tomorrow and not returning until mon evening. Karel has 4 crits in 3 days...oh my! Fri night through Sun (two races on sat) are part of the Atlanta Crit series in Atlanta/marietta, GA. Then on Monday we head to Marietta for the 100K classic. I will be running in the US10K classic about 30 minutes after Karel starts. This should be a fun weekend for both of us and I'm sure I will have plenty of pics. I'm wishing all those IMKY athletes the best of luck! Hopefully the weather will be nice and everyone will have a fun and safe race. Can't wait to watch on the computer on sunday to check up on everyone and hopefully on Mon I will get my spot for IMKY 2009!!! :)

Well, I'm back in school again. I was really enjoying my time off. Although I was a bit bored at times, having little to do one day is really a treat when you have to sit in class for 5 1/2 hours, two days a week. I'm taking two courses at Florida community college of jacksonville and after these classes I will only have two more pre-reqs to take for my dietetic program. I am taking microbiology and economics. Both classes have great teachers and I know micro will be tough. My micro class is 9:30-12:20 MW and economics is 12:30-1:45 MW. A tough schedule with back to back classes but I didn't want to make the 16 mile drive more than I needed. So, to keep me occupied when I was enjoying my summer break I cooked a lot. Not much more than I would normally cook but I did a bit more baking than normal. One of the best things about cooking is eating natural ingredients. I couldn't imagine popping a "meal" in a microwave and then pealing off the plastic and eating it ...

I'd like to say that my race day experience started on sunday morning but it actually started on sat. I was full on nerves all day long. Probably cause Karel was going to watch/support me at the race and because it has been tropical storming here for the past week. I guess my Type-A personality got the best of me and without a typical pre-race routine, or what I wanted to do before a race, I was a little uneasy about my prep during my taper for the race. Furthermore, with the floading, thunderstorms and rain that we have been experiencing, I didn't even know if I would have a race on sunday. Part of me wanted to get psyched for the race and visualize myself racing but I had to keep in mind that there may not be a race. I then didn't want to get myself depressed if the race was cancelled....and I lost my $95 to pay for a race that I wasn't doing. Oh the stress on saturday. I was just a little miserable to deal with that evening but Karel and I watched a movie and did a l...