Kona Edge Podcast - 4 more episodes talking nutrition, swim, bike, run!

A few months ago, I was interviewed by Brad Brown with The Kona Edge podcast. Over the past 11 years, I have had a lot of successes in the sport of triathlon and well, many great learning lessons. Brad gave me the opportunity to share some of the mistakes I've made over the years and to profile some of the highlights in my endurance triathlon journey.

If you missed the first podcast, you can listen HERE. 

But we didn't stop there!

You can now listen to four more podcasts where I talk more specifically about nutrition, swimming, biking and running. Enjoy!


Did you hear the news? Three new CLIF BLOKS energy chew flavors!

Not too long ago, Clif Bar released 3 new flavors of CLIF BLOKS energy chews. These chews provide quick, chewable energy for athletes in training and on race day.

The new flavors include Salted Watermelon (2x sodium), Ginger Ale and Spearmint. This now brings the CLIF BLOKS collection to 11 flavors. Each chew still contains 30-33 calories and there are 6 BLOKS per sleeve of chews. One serving size is 3 chews. All of the CLIF BLOKS include 95% organic ingredients and depending on the flavor, contain between 50-100 mg sodium per serving and 0-25-50mg of caffeine.

Clif Bar sent me the new flavors to try out but I wanted to use this blog post as an opportunity to introduce you to the new flavors to help you decide on the best flavor for your fueling and tastebud needs.

Salted Watermelon - For the watermelon lovers, this tastes just like you would imagine - watermelonly delicious. It is sweet but it does have a subtle saltiness to it. Each serving (3 chews) contains 100 mg of sodium which is 2x the sodium found in the other BLOK flavors (except the Margarita flavor). 
Here are the ingredients:
Organic Tapioca Syrup, Organic Dried Cane Syrup, Organic Maltodextrin, Pectin, Citric Acid, Watermelon Extract with Other Natural Flavors, Sea Salt, Potassium Citrate, Colored with Organic Black Carrot Juice Concentrate, Organic Sunflower Oil, Carnauba Wax.

While I can imagine that athletes will crave and enjoy the salted watermelon flavor on a hot summer day of training/racing (along with a few gulps of ice cold water), there are actually some health benefits to watermelon. Now I'm not saying to chew on CLIF BLOKS to improve your overall health but I thought it would be good for you to know that watermelon, although high in natural sugar and water (making it oh-so-refreshing in the summer), has high amounts of antioxidants, vitamin A, B6 and vitamin C. It is also rich in lycopene so the redder the watermelon, the more lycopene. As for watermelon extract, found in the CLIF BLOK Salted Watermelon flavor, research has shown it to be helpful for blood pressure control.

Ginger Ale - For those who just love a nice cold glass of Ginger Ale, or remember drinking it when you had an upset tummy as a child, the CLIF BLOK Ginger Ale flavor is not super strong. So this may be a let-down for those who absolutely love the taste of ginger but great for those who want to receive some of the benefits of consuming ginger oil during training. While I can't promise that you are getting a large amount of ginger oil with every blok, research does show that ginger has great effectiveness in reducing GI complaints, also helping with nausea and vomiting. As a sport RD, I don't feel that a CLIF BLOK Ginger Ale flavor will prevent GI issues in training/racing (especially since a concentrated dose of sugar especially without adequate water to promote digestion will increase risk for GI issues when training/racing), I do believe that those who enjoy a subtle flavor of calories, will enjoy this blok option.
Here are the ingredients:
Organic Tapioca Syrup, Organic Dried Cane Syrup, Organic Maltodextrin, Pectin, Citric Acid, Ginger Oil, Natural Flavor, Potassium Citrate, Sea Salt, Organic Sunflower Oil, Carnauba Wax.

Spearmint - You may be cringing at the thought of chewing on a spearmint flavor energy chew but consider this....how many times have you been out training during a long workout (or long distance race) and you find yourself wishing you could brush your teeth or cleanse your mouth with a mint or mouthwash? Well, believe me when I say that the spearmint flavor will do just that! Both me and Karel found it incredibly refreshing (Karel says this one is his fav). You almost want to try to blow a bubble with it, it tastes so cool and refreshing!
Here are the ingredients:
Organic Tapioca Syrup, Organic Dried Cane Syrup, Organic Maltodextrin, Pectin, Citric Acid, Spearmint Oil with Other Natural Flavors, Potassium Citrate, Tricalcium Phosphate, Sea Salt, Organic Sunflower Oil, Carnauba Wax.
With some recent research on the benefits of peppermint oil and athletic performance, you may be surprised to see the flavor of spearmint instead, but it's important to recognize that spearmint does not contain menthol, which makes it a bit less "bold" of a flavor which may be a little more gentle on the taste buds. But who knows, maybe one day they will make a peppermint flavor to cool off the mouth?
Although I could not come across any recent well-documented research studies on the benefits of Spearmint oil, you have likely heard that Spearmint essential oil may reduce fatigue and pain, help with digestive issues, help with muscle aches and ease headaches.

Well, there you have it - my sport RD/endurance triathlete take on the three new CLIF BLOK flavors. I always enjoy trying out new sport nutrition products, specifically powders, chews and gels (I'm not a pill/tablet type of athlete).

As for my feelings on sport nutrition products, it's all about function and convenience. You don't need to love your engineered products but you have to like them enough to consistently use them during intense and long workouts to help you maximize fitness and to build confidence in your race day fueling and hydration strategy.

Sport nutrition products make fueling incredibly easy as they take the guessing and calculating away from how much you need to consume of calories, carbohydrates, water and sodium each hour and they make it easy to meet your metabolic needs as you can quantify the consumption of your nutrition, in frequent intervals, during training and on race day. Plus, with a little creativity, you can prevent taste bud fatigue by changing up the flavors and textures of your sport nutrition products as there are so many safe and well-formulated products available to athletes. Sport nutrition products are also formulated in a way to be easy to digest IF/WHEN consumed properly.

As for when you are not training? Real, whole foods should make up the majority of your diet. When your heart is pumping and blood is being diverted away from the gut and to the working muscles to support muscle contractions, your body prefers to digest and absorb engineered products as they are formulated in a way to meet your needs and to be consumed quickly. But when you aren't working out, reach for real food as mother Earth has a variety of great food options, rich in the vitamins, minerals and nutrients that keep your body functioning well on a day-to-day basis. A well-nourished body performs incredibly well during training/racing and with an organized, balanced and wholesome diet, it's much easier to better understand your fueling and hydration requirements during training and on race day.

Any questions about sport nutrition and fueling/hydration? Reach out to a sport dietitian for help.

Fuel Smart!
Your body will thank you. 


Trimarni Greenville Skills Camp Info (and a free camp entry giveaway!)

In case you haven't heard, we have a little gem of a triathlon training playground here in Greenville. 

Although it's no longer a well kept secret as I am no stranger to sharing pictures of us training in and around the mountains, surrounded by nature, the Greenville community embraces cycling and physical activity. People love riding bikes in Greenville, we have a number of beautiful state parks and hiking trials and the Swamp Rabbit Trail is perfect for active families for walking, running and biking. 

We have an award winning (dog-friendly) downtown and Falls Park is absolutely breathtaking. When you come to Greenville, you will experience amazing mountain views, delicious farm-to-table restaurants and very friendly people. And we have Mr. Lama - a lama who loves cyclists and selfies. 

We have received many requests over the past few years regarding the need for a skills camp. We listened to you and responded with our first ever Greenville triathlon skills camp this May. 

Greenville Skills Camp
Quick Facts
Location: Greenville, SC 
Type of camp: Skill-focused triathlon camp
Length of camp: 2.5 days
Dates: May 26-28th
Cost: $350 (price increase on 2/26 to $440)
When triathletes hear skills camp, they may think "beginner" camp. Sure, athletes who are new to the sport of triathlon will greatly benefit from attending a skills camp. But from our experience as coaches, we have discovered that many experienced triathletes and those who have been in the sport for many, many years have created bad habits over the years, have neglected the importance of fine-tuning skills as fitness progresses and/or have not kept up with current trends and strategies to train smarter.

Skill areas that we commonly focus on at our camps include:

Swimming technique, open water skills, bike handling skills (climbing, descending, cornering, riding safely in a group, anticipating terrain changes), bike pacing, running skills (climbing hills, running downhills, proper form, running off the bike tips), running execution off the bike, triathlon training and racing tips, how to use gadgets properly, mental skills training, equipment choices (where to spend your money), sport nutrition and daily nutrition. 

Our Greenville skills camp is designed to provide triathletes of all fitness levels with hands-on opportunities to develop the basic and most necessary skills to experience success, improve overall safety and health and to build confidence in the sport of triathlon. Our goal is to help triathletes break bad habits and integrate new swim, bike and run skills into current triathlon training in order to reduce risk for injury/health issues, to improve your fitness and to improve your confidence as a developing triathlete.

If you want to get faster, stronger and better as a triathlete, it's important to become more skillful as a triathlete. 

From our experience in working with athletes of all levels, every triathlete has A LOT of room for improvement. Instead of training harder or adding more intensity or volume to your training in order to get faster, we want to help triathletes learn how to train and race smarter. 

By improving your triathlon skills in a safe, supportive and educational environment with two experienced triathlon coaches, you can train more confidently, reduce risk for injury by improving economy, feel safer as a cyclist on the road, and finally experience those big performance gains that you have been working so hard to achieve. 
To learn more or to sign-up, click HERE.


For the triathletes who live in and around the Greenville area, in conjunction with the Trek Store South Carolinawe are going to give away a scholarship to our May skills camp. The winner will not only receive a free ($350) entry into our skills camp but also a Bontrager road bike helmet and training kit. 

In order to be eligible to win:

  • You must be a member of the Trek Women South Carolina group.
  • Attend at least two rides or events from the group from now until May. 
  • Follow TriMarni and the Trek Store on Facebook. 

Content entries are open NOW by filling out this Google Form and will close on March 1st. Winners will be notified by March 6. 

If you are in the area, come join us on Thursday February 23rd from 6:30-8pm at the Trek Store South Carolina for ladies night. I will be speaking about nutrition and there will be other presenters and activities to improve your knowledge, safety and fun on two wheels.

For more info on the Trek ladies night: Click HERE.

For more info on our camps: Click HERE