Trimarni Coaching and Nutrition

On September 22nd, 2024 the best female professional and age group triathletes from around the world will race 140.6 miles in Nice, France. For the second year, the Ironman World Championship will be split between Nice, France and Kailua-Kona, Hawaii for the men's and women's races. Last year the men raced in Nice, France and this year the women will take the stage in Europe.  The course consists of a 2.4 mile swim in the salty blue Mediterranean sea, a one-loop 112 mile stunning and spectacular bike course with over 7,800 feet of elevation gain and a four-loop 26.2 mile run on the iconic Promenade des Anglais.  Although a beautiful race venue, the course brings with it some challenging situations. With a good understanding of the following nutritional considerations, you can improve your chances of delivering a great performance on race day - while enjoying this incredible experience.  Carb loading Authentic French Cuisine places great emphasis on using fresh, high ...

Name: Katie Aguilar Age: 48F Profession: Engineer Where do you live? Atlanta, GA 1. What is RAAM and why did you want to participate in the event? RAAM is Race Across America . It’s an annual race where participants race solo, or in teams of 2, 4, or 8 from Oceanside, CA to Atlantic City, NJ. It’s over 3000 miles of continuous riding, climbs 175,000+ feet, crosses 13 states and must be completed within 12 days (for solo riders) and 9 days (for teams).   I have been interested in RAAM since my friend Dani Overbaugh participated in 2013. I love watching the event unfold. This year I was given the opportunity to be on a team and I couldn't turn it down. It seemed like a terrific test for me to test perceived boundaries. It seemed so exciting and challenging. To me, RAAM was an incredible opportunity to see what I could do while racing daily, with short breaks between riders. I've never done an event like this before and I wasn't sure if I could handle the extreme nature of th...

  Source Quick stats:  Marni: 4:45.14, 1st overall female  Swim: 29:07 T1: 4:15 Bike: 2:25:57 T2: 3:25 Run: 1:42.30 Karel: 4:33.27, 2nd AG (45-49) Swim: 31:47 T1: 3:56 Bike: 2:23.20 T2: 3:14 Run: 1:31.10 Pre Race We drove to Louisville on Thursday morning. Karel and I were able to get in a short 30 minute swim at Furman before we left around 9:30am. On the 9th, Karel started to feel sick after his morning swim. On Saturday, he went for an hour run and came back feeling awful. He tested positive for COVID shortly after. He did nothing on Sunday as he was exhausted, coughing, stuffy and low in energy. He did no exercise on Monday and Tuesday. On Tuesday, I started to feel run down and had to stop my bike trainer workout because I was feeling empty. I ended up with a head cold but thankfully I was able to fight the virus but I was left feeling stuffy. Thankfully, on Wednesday morning I felt a little better so I was able to get in a longish trainer ride and brick run in the m...

  Quick recap Results 2.4 mile swim: 1:06.03 (3 rd female out of the water) T1: 6:43 111 mile bike (10, 819 feet): 6:43 (6:38 riding time, 9 th female) T2: 2:59 26 mile run (5,709 feet): 5:26.33 (9 th female) Total: 13:23.43 I got my period on race morning. I felt horrible. I jumped off the ferry around 4:45am into 57-degree glacier fed water. I wore a thermal wetsuit, neoprene cap, earplugs, booties and a swimsuit under my wetsuit. The swim started at 5am and was point to point, with one turn buoy, ~800 meters from the finish. With the help of Karel, I transitioned into my cycling gear. The temps were in the upper 40’s. I warmed up during the first 20-mile climb (~4000 feet elevation gain). The next three climbs occurred between 56 and 83 miles and ranged from 2.5-5.5 miles in length, around 6-12% grade. Karel and Honza leaped frogged along the course. There were designated areas for support crews to stop but cars were also allowed to stop anywhere to support athletes,...

The past few days have felt rocky but everything is going smoothly. I say rocky because I have been feeling a rollercoaster of emotions this week. There's something about this race (and it's history) that makes me feel nerves like I've never felt before. And it's been two weeks since we said good bye to Campy. Despite having completed 2 XTRI events and 19 Ironman events, this race requires a lot of respect and I don't want to assume that just because I have long-distance experience, that everything will go smoothly on race day. I know Karel (and Honza) are there to help me get to the finish line and they will give me great energy throughout the day. Swim finish The past few days have been all about getting the body ready for the race - priming the system. Aside from some rain and wind on Tuesday evening and Wednesday morning, the weather has been spectatular here - sunny and warm (in the 60's during the day!).  Tuesday was my "big" day of training with...