Essential Sports Nutrition


Trimarni Clermont camp - Day 2 recap


Good morning campers!!
March 20th, 7:30am - meet at the NTC track!

We reserved the track from 7:30-9am but the first 30 minutes were spent warming up. We find this extremely valuable for our athletes and we feel this is often a missing link in the average age-groupers training plan. With rushed schedules and never enough time for anything, strength training and a proper warm-up are typically put to the side in order to squeeze in every extra minute to add more mileage/distance to the workout.
We did our mobility warm-up, followed by 1 mile EZ jog and then 10 more minutes of dynamic warm-ups. All in an effort to help our campers warm-up the body to enable the body to perform better and to reduce risk for injury. 
While we were doing our workout, an elite runner to the side of us did not go unnoticed. She spent around 15 minutes jogging super slowly on the track and then another 30 minutes doing her warm-up exercises. This is proof that top athletes do spend time warming up because it makes for better quality workouts. Lesson to age groupers - use your time wisely and stop counting miles and focus on what you get out of your available training time.  

photo by Elizabeth
What a picture! We felt like we were running in a sauna but a run is better than no run and track workouts are so much fun with company!

Since 19 of our 20 athletes are Trimarni coaching athletes, this would be the very first "speed" workout for all of our athletes. Although our athletes have been training with us since November, they have been diligently working on building their foundation and getting stronger before they go faster. Not to our surprise, everyone ran FAST and did just great on the track! We absolutely LOVE track workouts but it can be a recipe for injury, burnout and a suppressed immune system if the body is not healthy and strong to run fast.

Ready, set .....GO!

A fun main set for our athletes to work on pacing and mental focus.

Thank you Clif Bar for keeping our athletes well-fueled throughout our camp!!
And thank you Run In, our local running store, for all your support for the Trimarni Team!

Do you always run with a sport drink? I highly recommend you do so in order to train your gut, to stay hydrated, to meet your electrolyte needs, to keep your immune system healthy and to help postpone fatigue and boost recovery.
The Trimarni team fuels smart!

Photo by Elizabeth (far right, looking happy to be running!)

Love my Trimarni girls!

Photo by Elizabeth
My athletes make me work hard! Here I am pacing Trimarni athlete Kevin D who just turned 57! Super strong and FAST!

Photo by Elizabeth
Time to cool down! Yay for keeping the easy stuff easy and the hard stuff hard.

Wrapping up our track session with some key pointers for our athletes.

9am - time for a long course swim session!!
Although an active recovery swim would be a great idea, we didn't take it easy on our campers!
Deck-ups were on tap and although our athletes were tired, everyone gave their 100%!

MS: (Long course)
5 x 150's as: 50 smooth, 50 build. Then get out of the water, run around the block and then 50 build to fast.
Rest as needed and then 50 EZ swim to home base. Rest 30 sec and repeat 4 more times.

                                          Yay - all done for the morning workout sessions!

Trimarni camp is never complete without an underwater pic! Love my age-group swimmers!
After the swim we did 15 minutes of dryland (yep - more core work!) and then we called it a morning. 

We gave our athletes some free time to refuel and rest from 10:30am until 2:30pm.
This was well-needed by everyone for although we want to overload our athletes with solid training stress, we never train at the expense of poor nutritional habits or inadequate sleep. 

At 3pm, we all meet at the NTC for a 2 hour social spin OR a 2 hour tempo ride (Karel's group). 

As coaches and athletes, we do not believe in junk miles. As age group athletes we have a lot on our plates and going through the motions just to tick away miles is rarely beneficial. We want quality sessions and to use our time, when we aren't training, wisely in order to make our training sessions count. Junk miles only break down an athlete and take up precious time for sleeping, eating and relaxing (and spending time with family/friends).
However, in the case of  a training camp, we used this social spin as an active recovery ride for most of our campers. Knowing this was the 6th workout in 48 hours for our campers, this is new training stress for many of them and a social spin got our athletes on their bikes, outside and made them use their body even when they were tired and exhausted. 

The best part about the ride was having our athletes work together. If one athlete was tired and the other athlete felt good, that good energy spread throughout the group. 

Photo by Elizabeth
Plus - the views were not hard to enjoy either. 

Photo by Elizabeth
It's hard not to want to be outside, on two wheels, with views like this and GREAT company!

After the two groups regrouped back at the NTC, our campers cleaned up at the NTC and Karel and I headed back to our condo to get ready for our team Pizza dinner!

The vegetarian pizza selection.

Pizza was provided by us for our campers from Lil Anthony's Pizza (which was GREAT!) and based on the number of empty pizza boxes (we ordered 6 XL pizzas, 3 vegetarian options and 3 meat-lover options), I'm pretty sure our campers were extra hungry. 

Campy was on his best behavior....especially around the meat eaters for any "accidental" topping droppings. 

Beer, pizza, friends, Campy and.......

Thank you Sara with Sara Ran Away With The Spoon for sending us your delicious treats!

Gluten Free Peanut Butter Cup Cookies

Lemon Patty Cake

Chocolate Chip Brownies 

Blackberry/Granola bars

And Happy Birthday Taryn!!!

Slow down Elizabeth - save some cookies for the rest of us! 

Karel and Colleen - sharing is caring when it comes to desserts!

A HUGE thank you to the Trimarni sponsors for providing some AWESOME prizes for our campers. We resorted to the draw-names-out-of-a-hat option.

Thank you Oakley and Oakley Women for providing a pair of Half Jacket 2.0 shades for the male prize and the Commit SQ Breast Cancer edition shades (my fav!) for the female prize.

Thank you Veronica's Health Crunch for providing your NEW banana walnut cacao crunch, Xterra Wetsuits for the wetsuits and to Run In for the Body Glide, 2 Fuel Belts and 2 handheld flasks. 

Looking good Maggie and Jim! Congrats on winning your new Oakley shades!

Rob, Wlad, Colleen and Tricia will be running well-hydrated with their new Fuel Belt hydration gear. 

Stay tuned for day 3. Yep, we are only half way through camp! 


Trimarni Clermont Camp - Day 1 recap

It's Thursday 3/19 at 5:30am - time for us to wake-up for the first day of the 2015 Trimarni Clermont camp!!!

After Karel and I had our pre-workout snack, we drove a few miles down to the road to meet our campers at the NTC. 

Our 20 campers were wide awake and excited for our first workout of a jammed-packed day. 

2.5 hour bike + 20 min run

To ensure my campers were properly fueled and hydrated, I encouraged everyone to start the morning with a satisfying carb-rich pre-workout meal before the workout (around 300-350 calories) and to bring 3 bottles of sport drink (200-250 calories) for the ride and to have at least 50-100 calories of sport drink for the run. Clif Bar graciously sponsored our camp with sport nutrition products for our campers but everyone was able to bring their own nutrition as well.
I strongly advised my campers to have a hydration system for the run (fuel belt or hand held) as that is something that we highly recommend for all of our triathletes to get comfortable carrying their own nutrition/fluids while running. Our local run store RUN IN wanted to help out with the camp and we were incredibly grateful for letting us borrow some coolers for ice cold water and NUUN tablets for post workouts. 

We started our ride from the NTC and headed on the trail toward the Great Clermont Olympic Distance triathlon race course. This is a great course because you get a hint of flat roads to start and finish but there are two punchy climbs which take you to rolling hills for the middle stretch of the bike course. If you are interested, Karel mapped out 2 loops of the bike course for our campers on MapMyRide.  It doesn't have my mountains that I love but it is a beautiful course. 

We broke into two groups with Karel's group working on pacing, rotating and legal drafting whereas my group worked on climbing, descending and gearing skills. All important components to being a faster and smarter cyclist. 

We spent around 90 minutes on the "top" of the course before heading back to the lake to head home as a group. 

Karel's group working hard!

Another part of Karel's group.

Karel giving a wrap-up talk to our workout before heading back home.
Yes, we like to take up all of the road :) 

Just riding along.

Just looking for my furry friends. 

After our ride, we instructed our athletes to do 20 minutes total running but they had to include 4 x 30 sec hill strides/sprints at the end of their run. It was fun to have our athletes push each other - there was a lot of "racing" going on between athletes for 30 seconds. After each sprint the athlete walked down the hill before repeating. 

After the brick, our athletes had around 90 minutes to get cleaned up in the NTC lockers rooms, grab a recovery drink/smoothie and get some lunch and then meet back at the NTC at 12:45pm for our lectures from 1-4pm. 

Karel had a quick hour to clean-up, change, eat and pack-up our car (and give Campy some kisses) before we headed back to the NTC for our afternoon of lectures. Thankfully, my mom served as my other hands while we were training and she washed fruit for our athletes. Thanks mom!

We had plenty of electrolyte-rich foods for our campers, pretzels, Blue Chips and Veronica's Health Crunch. All good stuff for every type of post workout craving. 

The BEST crunch ever!! Once you try this trail mix you will never want another trail mix ever again. 

A highlight of our camp was having Chris Johnson, PT  speak to our group. Although he lives in Seattle, we were able to use the power of technology to have Chris Skype with us, use JoinMe for his presentation and have an interactive, informative session with our campers. If you don't know, Chris has played an integral role in my training since October and he is keeping me injury free by helping me properly design strength training and the correct running mechanics for my training. Check out his YouTube videos - he is one awesome PT and athlete!!

Although we didn't have a lot of time, Karel and I find it extremely important to talk to our athletes and give them the "why's" to their training. If our athletes do not understand why they are doing what they are doing, we don't feel they will get the most out of workouts by just following a plan.

Although Karel is not comfortable public speaking, he did an exceptional job talking about what he knows best and that is bikes. Bike fits, bike gear, bike training, bike racing.....he talked a little about Solestar Insoles which we are using (and many of our athletes), he talked about training with power (ex. Normalized Power vs Average power), the best race wheels for athletes and how to sit on a bike.

I spent a little time discussing the developing athlete and finished by talking about sport nutrition. I could spend hours talking about sport nutrition but I had 20 minutes to fill my campers heads with valuable information on how to fuel for endurance sports and eat for  health. 

After 3 hours of sitting in a classroom, our campers were exited to jump into the long course pool for their last workout of the day.

Inviting, right? 

The main set was as follows for our speedy swimmers (we had 3 lanes divided-up into different swim abilities and modified the workout for each lane)
4x (30 sec vertical kicking followed by 50 build to fast with 10 sec rest in between).
After 4 rounds, 30 sec extra rest and then repeat MS 2 more times. 

Thank goodness for the Clif Hydration drink to keep us properly fueled and hydrated. I love the Cranberry Razz, Karel likes the Lemon Lime-Aid.  

After our swimmers finished their 1 hour swim workout, it was time for 15 minutes of dry land. Oh yes, the good old days of doing dry land exercises before and after swim practice. 

I made sure all of our campers left with sore abs!

Never too many modified v-ups!

After we released our exhausted campers at 5:30pm, Karel and I changed and got in the water so that we could do a short swim workout before we called it a day.

We were so proud of our campers. Not one complaint, a lot of determination and focus and eagerness to learn.

And of course, it is just so awesome to see our athletes interact with one another - something you just don't get when you train alone. 

At 6:45pm, Karel and I were officially pooped and ready for a good meal, snuggle time with Campy and to get things ready for day 2 of camp. 

Stay tuned for day 2 of the Trimarni Clermont Camp which included a track workout, swim and bike!