Trimarni Coaching and Nutrition

We completely forgot how beautiful this place is. It didn't take long on our late morning ride to remind us how magical the red rocks are in St. George. After a solid night of 9-hours of sleep, we woke up around 5:30am mountain time. We got a little work done on the computer while drinking a delicious cup (or 3 for Karel) of espresso - thanks to Karel's travel  Wacaco Nanopresso  and then around 7:30am, enjoyed a selection of hotel breakfast foods. Originally we were not going to check into our rental home until noon but the owner texted me that it was ok to go to the house anytime. Our rental home is absolutely beautiful (and huge) but the best part is that we are surrounded by farm animals. As I write this, I can hear the cows moooing behind me. We have donkey's in front of the house and goats just down the road. I am in farm heaven!   Instead of Karel assembling our bikes in a hotel room, we made our way to the rental home (around 5 miles from the race...

Our travel day started super early with a 4am alarm. Campy was not too excited about his disrupted sleep, not to mention the fact that he figured out that he wasn't coming with us. I kept reminding him that "grandma" would be getting him later in the morning but he didn't appreciate the situation. We arrived to the GSP airport around 5:15am and as usual, I dropped Karel off with the luggage + bike cases and I went to park the car in economy parking. We typically fly Delta but I found a great deal on Southwest and with only $75 bike fees (per bike), I couldn't pass up the opportunity to fly Southwest. The check-in went smoothly and we were at our gate by 6am (I love our small airport). Flight one was uneventful as Karel and I took a short nap and before we knew it, we were in Atlanta. With a two-hour layover, we had enough time to do some airport walking and get breakfast. I try to always get layovers at least 90 minutes when we travel with our bikes to giv...

It doesn't matter what type of bike case you have (cardboard, hard or soft), there's always a risk of your bike getting damaged when flying. Any triathlete or cyclist understands the stress, anxiety and worry of handing your bike off to the TSA and whether or not it will arrive to your final destination when you do AND in the same condition as when you packed it. In total, we will be flying with our bikes a total of five times this year. So far, we traveled to Arizona for a train-cation, now St. George and then we have a trip to Europe (Prague/Klagenfurt/Znojmo), Wisconsin and Hawaii. Thankfully, I am married to an expert bike mechanic who takes great care of our bikes, all year long. Since we have flown a lot with our bikes, we've learned a lot as to the best ways to keep your bike in good condition (with many "lessons learned" along the way). To help you out for your next bike-flying adventure, Karel made a video demonstrating the process of how he pack...

Picture taken on a ride in Greenville. I love stopping to say hi to farm animals.  Seriously....it seemed like Jan-March lasted a year and now it's already May!!?!?! Time sure does fly! I can't believe we are about to race again. And in 8-weeks will be off in Europe at Ironman Austria for the 3rd time! Another block of training is behind us and I can't help but be thankful and grateful to my body for letting me show up to another race feeling strong, fit and healthy (and still loving the sport of triathlon). This will be our 2nd time racing Ironman 70.3 St. George and now that we know the course a bit better, I am excited to give it another try as last year I felt I raced too timid and didn't showcase my abilities. I feel stronger and more confident this time around and I can't wait to share the course with eleven of our Trimarni coaching athletes (and several of my nutrition athletes). I always try to take time during my last "long" workout before ...

Osmo Nutrition, LLC Sausalito, CA Osmonutrition.com About the Company from the website: Osmo: Feel great. Be great. Osmo exists to help you feel great, so you can be great. They have scientifically developed hydration and recovery products using natural ingredients to deliver proven performance benefits. They work hard to advance the understanding of how the human body works and what to consume to perform optimally. They strive to share what they learn with their customers to help them improve. Products: Osmo Preload Hydration for Men and Women Osmo Active Hydration for Men and Women Osmo Acute Recovery for Men and Women Osmo Whizz Wand Nutrition Facts Examples: Osmo Preload Hydration for Women Pineapple Margarita Serving size: 1 scoop (14g) Calories 35 Total Fat 0 g Sodium 1210 mg Potassium 80 mg Total Carb 7g Sugars 6g Protein 1g Ingredients: Sugar (Sucrose), Dextrose (D-Glucose), Trisodium Citrate, L-Leucine, L-Valine...

We are all looking for ways to make cooking tasks easier or possible, especially when pressed for time or in need of a specific gadget or ingredient that is not readily available.  As part of our weekly newsletter (which is FREE - you can sign up on the main page of our website ), Joey has featured a few of her food prep hacks to help you out in the kitchen. Here are two of her latest hacks. If you have a food prep struggle or concern that you'd like her to figure out, just send us an email via our website.  Homemade Buttermilk By Joey Mock, RD, LD, CLT Most of us have come across recipes that we would really like to try but that call for an ingredient that is not a kitchen staple that we keep on hand. For me (and likely many others), buttermilk is one of those ingredients. I don’t typically keep it on hand (and don't really like purchasing a carton for a half-cup or cup serving) but love to use it in things like pancakes, muffins, and quick breads for that ...

The world lost an amazing person on Tuesday. My amazing friend Laura finished her journey on Earth and is now in a more comfortable place, looking over all her friends and family members, including her husband, brothers and sisters, mom and dad and two young kids. Laura lost her one-year battle with stage IV non-smoker lung cancer but you'd never know what she was battling as she always carried a beautiful smile, a positive attitude, helping heart and words of wisdom wherever she went. Although I wasn't in a lot of contact with Laura since moving from Jacksonville to Greenville in May 2014, Laura was the type of friend who was always there - no matter how little we talked or saw each other, she was always there when I needed her or wanted to catch up. I am sure others can agree that Laura was a loyal friend to everyone she cared about. When I moved to Jacksonville with Karel in 2008, I didn't know anyone in the area. Laura was my very first friend. We met (appr...