Trimarni Coaching and Nutrition

The good The Saturday morning beach ride has become one of my favorite rides. I wanted to do the ride last year but I wasn't fast enough, nor did I have the skills to do a "fast" ride. "Fast" is absolutely relative in my eyes because this ride is "fun" to Karel, Jeff, Curtis and Clint (and maybe one or two others). For these guys, they like to have fun on this ride, at everyone's expense. However, the other guys (hoping to stay on a wheel and rotate) on this ride keep coming back for more because there is nothing like getting a good workout in the morning and feeling the good kind of exhaustion after the final sprint. Two weeks after IMKY I started doing this ride and have been successful for most of the ride with a few rotations every Saturday to really bring up my HR. I love riding my road bike and haven't even thought about my tri bike since I hung it on the wall on September 1st. Because of Karel's racing schedule and a few MTB wo...

A few days ago, Karel came home from work and as soon as he walked in the door I excitedly told him "You won't believe the creation I just made!!!" This is a running joke in our place because I get inspired by meals on the internet and on TV, but I rarely follow the recipe details, nor use the same ingredients (I typically try to find healthier options). Therefore, everything I make is just a creation. In this case, with the egg muffin, I wasn't even inspired by anything. I was actually finishing up a hashbrown and veggie recipe (which I will post later this week) and forgot to add the egg mixture that I had set aside in a bowl on the counter. Speaking of Egg Muffins, when you think of an egg muffin, the Egg mcmuffin, from McD's, probably comes to mind. Nutrition profile of McDonald's Egg Mcmuffin Calories: 300 Fat: 12g (1/3rd calories from fat) Saturated fat: 5g Cholesterol: 260 mg (87% daily value) Sodium: 820 mg Carbohydrates: 30g Fiber: 2g Protein: 18g I f...

Americans are obsessed with cereal. How do I know this? We have an entire aisle in the grocery store solely devoted to cold and hot cereals. We have a dairy aisle, meat aisle, vegetable aisle and then we have a cereal aisle. There are several claims on cereal boxes that promote health and weight loss. For example Cheerios can help lower cholesterol, General Mills cereals are Whole Grain guaranteed and you can take the Special K challenge to lose 6 lbs in 2 weeks. In my opinion, oatmeal is more satisfying and filling than 1 serving of cereal. Yes, 1 serving of cereal, which is typically 3/4 cup. If you were to eat 1 serving of cereal at 150 calories or 1 serving of oatmeal at 150 calories at breakfast, you are likely to eat less during the day and feel more satisfied with less calories by eating the oatmeal. Even if you add berries, nuts or raisins and milk to your oatmeal or to your cereal, I have a feeling your blood sugar will feel more balanced during the morning by eating oatmeal, ...

This article follows my last article featured on Irongirl.com (and in the FREE Irongirl.com newsletter). I feel that the topic of nutrition, in regards to recovery, is as important (if not more than) as stretching, icing or whatever you choose to do to refuel, repair and refocus after a workout. Let me know if you have any questions, I look forward to your comments on how you like to recover. Recovery and Nutrition Marni Sumbal, MS When it comes to recovery after a workout, most athletes assume the best way to repair damaged tissue is to eat. While eating after a workout can restore glycogen stores and rebuild tissues for muscle growth, too much food or a little of the wrong foods may hinder your workouts. Due to unhealthy food cravings, improper timing of nutrition during the day and unbalanced, oversized meals after exercise, it is likely that your hard work during workouts may go unnoticed due to poor food choices after exercise. 1. Proper nutrition: For workouts lasting less than 6...

Where do I begin? This was, by far, the hardest, most challenging, most fun, most rewarding, most scary, most intimidating, most demanding, most mentally exhausting, most exciting thing I have ever done on the bike. Actually, keep all those thoughts and add...the hardest thing I have ever done in my life! I am still talking about the challenging climbs and still having dreams about the fast descends. I took a day to relax my mind and body after 6-gap, before writing this blog, however, I have a feeling my mind might wander as I recap the event. After checking out of the hotel in Norcross, GA on Sat morning, Karel and I hoped that the pouring rain would stop when we arrived in Dahlonega an hour later. I checked the radar and the rain was supposed to stop for a few hours but with the epic rain falls in GA lately, there was no stopping of rain when we arrived to the expo. Our plan was to ride the first gap of the event in order to get our legs ready for the climbs and to get me ready for ...

Interested in participating in the Trek Breast Cancer Awareness ride on Sat October 10th? Check out the Trek website to make a donation or to join us for a 10 or 25 mile ride to support all who have been affected by breast cancer. All money goes to Breast Cancer Awareness. After the ride, join us at the beach Trek store for food and fun! Regisration or donation

Bags are packed, bikes are in the car and we are off to GA. Campy has a sleepover at Beethoven's house until Mon morning and the cats will have to settle out their differences all alone this weekend. Hope our cat/fish feeder Matt doesn't mind the zoo here. I'm wishing all the 70.3 Augusta athletes the best of luck this weekend. It looks like the weather will be beautiful for late September. Karel and I are doing the 6 gap century (104 miles) ride in Dahlonega, GA on Sunday. We are leaving this afternoon to make our long drive up to the mountains. Tomorrow morning we will ride 2 hours and on Sunday, well, it looks like I have a long ride in (and out) of the saddle. I've never done this event before, but Karel did it last year. I am really looking forward to a challenge and to do some climbing. The descends scare me a bit but I am a completely different rider compared to a few years ago. Karel and I, and a group of our Gearlink friends, stayed in cabins in Dahlonega and ...