Trimarni Coaching and Nutrition

I am excited to share with you a fantastic article that was written by Matthew Kadey, MS, RD in the recent June 2012 issue of Bicycling Magazine. On pg 39, there is a "how to" section on creating the perfect smoothie to meet your needs. As a lover of smoothies, it was a privilege to provide a quote in this article (pg 38). I invite you to purchase this issue or subscribe to the magazine (check out the website as well, here ). It's the beginning of the month so you know what that means....another article of mine in the monthly FREE  Iron Girl newsletter! I know this topic gets a lot of discussion so I am happy to share my thoughts. Enjoy! Is Carb Loading Necessary? -Marni Sumbal, MS, RD, LD/N A somewhat ritualistic approach for many endurance athletes, the typical pre-race "pasta party" needs little explanation for its purpose. Scientifically proven to boost endurance in events lasting more than two hours in duration, loading strategies vary but the...

The crowds were 3 rows deep and it was hard to find a spot to watch the action. The local Twilight beer filled the cups of many people around the 1K course and as the women's race came to a close, the music started to increase in volume and you could see the anticipation and adrenaline just firing within the Pro riders. Not knowing the situation with Karel and his wheel, I finally could breath (albeit, a short and not long-lived relaxing exhale) when I heard Karel's name..and his first ever call-up! (Thanks Sean C. for the video!!) After 35 VIP riders received their call-ups, the baracades were removed from the other 115 or so riders and the tension started to mount. Chad does an A-mazing job of announcing, I absolutely LOVE hearing him as a race announcer. As an added treat/bonus to the evening, the course had a jumbo-tron on the other side of the course, as well as another announcer to keep the action exciting for the spectators, no matter where you...

What It’s Like To Be On A Bike In The Twilight "The Athens Twilight Criterium is, by consensus, the fastest one- hour of bicycle racing on this planet. The speed is insane. The maniacal speed is a direct result of the course - it's a one-kilometer rectangle that riders can whip around without braking, even through the corners. If a rider even feathers the brakes, he's (she's) losing ground. The Twilight is an opportunity for a rider to slap his chain onto the big ring, open the throttle and flat-out haul arse. The insane speed is also a direct result of the racers. These are the adrenaline junkies, the ones with the need for speed, the fastest guys and gals in the world over short distances. These lunatics can lean their bikes, and their bodies, around this one- kilometer rectangle at precarious angles and ludicrous speeds that defy Sir Isaac's general principles, and maybe one or two of Moses' ten tenets. Going this fast must be a sin. But if yo...

It's Athens Twilight weekend!!! "Founded in 1980 by Gene Dixon, the Athens Twilight Criterium was the first nighttime race in the United States in over 60 years. What began as one race with 40 competitors has since grown to offer eight separate race classes and 150 cyclists competing in the main event, the men's criterium, an 80K race around downtown Athens." The action starts tomorrow where the Pro riders will have the chance to participate in the Grid Qualifiers in order to be seated for the Sat evening race. The top 8 riders in the 3K Grid qualifiers will "race" Friday evening on the same course that they will be racing on for Saturday evening. Did I mention the "race" is on Computrainers????!!! Karel will be "participating" in the grid qualifier event considering that he never rides the trainer and is simply doing this to get seated near the mid front for the Sat evening event. Finals of Grid qualifiers - Pro (by: carolina cy...

First off, a huge congrats to anyone who raced this past week. I always want to make a BIG shout-out to all the Jacksonville, FL athletes who raced!! We have a super fast, strong and competitive group here in Jacksonville and with several podium finishes at NOLA 70.3 and several other notable accomplishments among athletes in the past few months of racing, I am so lucky to be part of such a BIG running and triathlon community here in Jacksonville. Way to go Jax athletes!!! Well, it took 3 full day but I can finally roll my quads on the foam roller without screaming...too loud :) My piriformis (aka - butt) has been rolled with my TP massage ball at least 2-3 times a day (morning, late afternoon/early evening, before bed) to prevent any residual tightness/restrictions in my glutes. As for the rest of my recovery - loving it all besides not being able to walk down stairs at the hospital on Mon. Ok - maybe I did oddly love that a little bit. Monday was a day off as my main foc...

There are runners and then there are triathletes. I am a triathlete. I love to run...and bike and swim. Here in Florida, we have running season and tri-season. Who am I? I am always a triathlete-in-training. My body will not allow me to train for marathons...but thankfully, I can train for the Ironman. Odd - I know. My genetic make-up does not allow me to be a sprinter but I love high intensity intervals. My body is not designed to sprint but being fast is all relative to competition and the perspectives (or race results) of others. Over the past few years, I've seen myself get stronger and faster as an athlete. As a coach, I've learned that many athletes compare themselves to others. Despite many of us participating in an individual sport, it's easy to compare times, bodies, races, equipment, etc. to others. My thoughts on this? Race your own race which is 100% based on how you physically and mentally prepared for the race. No one cares how much you weigh and s...