Essential Sports Nutrition


Shop Small. Make a big difference.

One small purchase can make a big difference.  Although any day is a good reason to shop small and/or locally, here are a few ways to shop small on small business Saturday.

-Register for a small business, locally run or triathlon race
-Buy coffee from a local coffee shop
-Buy bread, pastries or cookies from a local baker
-Buy clothes/shoes/gear from your local run/cycle/tri store
-Buy a piece of art or jewelry from a local artist
-Take a friend, training partner, child, spouse or family member out to eat at a local restaurant -Treat yourself to a local massage, spa day or your choice of self-care. -When you travel, make an effort to choose local over chains - food, lodging, shopping -Buy a new book or game from a local store.  -Buy a gift for your friend, training partner, family member or child from a local store.

How will you do your part and support small businesses? 
If you have your own business or have a favorite local business that you love, please comment on my Facebook or Twitter page and tag your/the business (or share the website link).


Trimarni Training Plans - available now!

Do you have a triathlon goal for 2016? 

Are you registered for your first Olympic, Half or Full Ironman distance triathlon? 

Are you looking to improve your skills, endurance, strength and overall fitness throughout your racing season to see what you are capable of achieving at your key race? 
If so, we created our (NEW) 20-week Trimarni training plans with YOU in mind. 

As 2015 Ironman World Championship finishers, we understand the physiological and nutritional needs of endurance triathlon training and racing.
But we don't just cater to top athletes.
No matter what level athlete you are or what event distance you are training for, we put a lot of thought and effort into our plans to ensure that you would feel physically, mentally, nutritionally and emotionally ready for your upcoming races. 


Marni is a Board Certified Sport Dietitian (CSSD) and holds a Master of Science in exercise physiology. She specializes in sport nutrition and she is a certified USA Triathlon level-1 coach. With a great understanding of the physiological and nutritional requirements of training for endurance sports, she enjoys working with triathletes of all levels. She has coached fitness enthusiasts to become first-time Ironman finishers, has helped many age-groupers, with families and busy work schedules, reach personal best times and achieve life-long goals and has developed athletes to qualify for the Ironman World Championship.
Marni is a 10x Ironman finisher with a 10:17 Ironman PR (IM Austria), including 4 Ironman World Championship finishes. 

Karel is an experienced RETUL bike fitter with exceptional skills as a bike mechanic. Karel knows everything and anything about cycling. As an exceptional cat 1 cyclist turned triathlete, Karel has the ability to think like a one sport athlete but train like a triathlete in order to help Trimarni athletes learn how to train smarter. As a cyclist turned triathlete, Karel has had to learn the basics when it comes to training for triathlons, which has allowed him to better coach his athletes. Karel qualified for the 70.3 World Championship after his first half IM and finished his 2nd Ironman in 9:22 (Ironman Austria) with a 3:11 marathon.
Karel and Marni enjoy working together because they each have their own strengths and specialty areas when it comes to coaching athletes and performing as top age-group endurance triathletes. 
We enjoy the developmental process of working with athletes and teaching our athletes how to train smarter in order to execute well on race day.  We provide great detail and attention to every workout which includes focus on strength training, daily and sport nutrition, pacing, intervals, mental toughness, recovery and learning how to adjust to life. We strongly believe in an educational component to our coaching so that our athletes know why they are doing what they are doing in every workout, with every phase of training.
Thank you for considering Trimarni Coaching to help you reach your short and long term triathlon goals. 
Performance Team
If you are a triathlete who is interested in Trimarni coaching and being part of the Trimarni team but not interested in individualized-coaching this season, the PERFORMANCE team plan is designed just for you!
With the purchase of any Trimarni 20-week endurance triathlon training plan (Half or Ironman distance), you can feel part of a team by joining our private Trimarni Coaching Facebook page to socialize with your fellow Trimarni teammates, connect with us at key Trimarni races and camps, receive our weekly “check-in” emails (which will provide you with weekly education, information, tips, race results and support on topics like swimming, cycling, running, mental strength, sport nutrition, daily nutrition, strength training, race strategy/execution, motivation tips, etc) and rec
eive sponsor discounts.
Instead of browsing the web and consulting with friends over and over again about your gear, training and nutrition questions, let us help educate you so that you can learn how to train and race smarter.
At check-out when purchasing your 20-week half or full Ironman training plan, select "Performance Team". 
After your purchased training plan is emailed to you, you will be part of the Trimarni team for only $50 a month (we will contact you regarding set-up for monthly paymnets). You can start/cancel your $50/monthly payment anytime. 
We look forward to having you be part of the Trimarni team!
Email us with any questions. 

Olympic, Half and Full Ironman plans
The Trimarni training plans are designed for committed, passionate, performance-seeking athletes of all fitness levels who want to train smarter to train harder. We keep our training philosophy simple - we want you to reach performance goals without compromising your overall health. Our training plans are designed to keep you in good health, as you balance everything in your busy life, as you take your fitness to the next level. We believe that our plans will keep you excited to train while minimizing burnout and risk for injury. Our plans provide the right mix of challenge and fun as you work hard to reach personal fitness goals. 
We have updated our plans which are all now 20 weeks and include 4 weeks of our Transition/Foundation plan. 
For more info on what is included with each plan: 
Endurance Plan - Half and Full Ironman distance
Olympic Plan
At checkout, you can add the option of the Performance Plan OR select 1-hour phone call if you'd like to set-up a consultation with me and/or Karel at any point throughout your season to discuss your race strategy, training or nutrition. 

Transition/Foundation Plan
Back by popular demand, our updated transition plan is designed specifically to help you develop the proper skills to progress smoothly throughout the year. Consider this the blueprint of building a strong house for your body.  It is important to appreciate the first phase of your training plan as the focus is not on speed, pace, heart rate and/or power but instead skills, form and neuromuscular control. We designed this plan to help you get stronger before you try to get faster or go longer. We consider this phase a necessary but often overlooked part of most  triathlon training plans. Every Trimarni athlete (and Karel and myself) follow a transition phase before we get into more specific training.
For more info: 

8-week Transition/Foundation Plan

Periodized Strength Training Plan

You know it's important but strength training is often the most neglected or confusing component of a triathletes training plan (and often the first to go in the spring when the training becomes more specific). 
We designed a periodized strength training plan that allows for smooth progression throughout your periodized plan. With swimming, biking and running as your primary focus, our strength training plan may make it easier to achieve better swim, bike and run results with a stronger body.
Our strength training plan is designed to help you build a strong foundation and then when you add more speed and power in your training plan, the strength training routine changes from simple, isolated movements to more complex and dynamic movements.
The Trimarni periodized strength plan includes videos for every exercise, including dynamic warm-ups, glute/hip/core focus and stretching links for your entire season and almost all exercises can be performed at your home, with minimal equipment. 
For more info:
Periodized Strength Training Plan


Yes - we have them! 

Trimarni Gift Certificates are available for the holidays, birthdays, special occasions and anniversary's.
Please send us a message via our contact page on our website before purchasing your desired plan so we know to include a gift certificate with your purchase to your favorite athlete in mind.

Thanks for supporting Trimarni.
We are excited to be part of your upcoming training and racing season!


Mindful eating part IV: Body image

In sports like running and triathlons, there will always be a focus on body composition and for many athletes, a desire to be leaner.
Specific to running economy, speed and aerobic capabilities, leanness in athletes, as it relates to performance improvements, is a topic that will never go away.

There's nothing wrong with athletes seeking weight loss, a decrease in body fat or an increase in lean muscle mass. This could be for aesthetics and self-esteem, to experience and improvement in performance and/or for overall health. 

Every year, I see my body composition change as I prepare for my peak races. But my race weight is unintentional as it is simply the weight on my body that I bring to race day. 
And I don't know that number because I don't weigh myself. 

I have never been against the idea of athletes changing body composition, especially if it improves overall health but there are many ways to improve performance and not always is weight loss the catalyst for performance improvements.

Health is always my number one goal when I work with athletes on nutrition or coaching. So when it comes to performance improvements, related to body composition, my strategy for changing an athlete's body composition involves no extreme strategy except to to make sure that my athletes eat a healthy diet and support their metabolic demands with proper nutrition before, during and after workouts.

Body composition changes can be a direct result of fueling your body properly before, during and after workouts, staying consistent with your training plan, getting good sleep and eating a healthy, balanced diet to support metabolic/energy demands throughout my season.  A change in body composition does not have to require extreme approaches unless you call eating before a workout, fueling during a workout, recovering after a workout and eating a healthy diet throughout the day, extreme.

In my opinion, intentional weight loss strategy like don't eat these foods, don't eat more than this many carbohydrates, fast before workouts or consume less than this many calories during long workouts are unhealthy for athletes. I believe that weight/body changes can occur naturally as a result of making sure that athletes properly fuel and nourish their body at all times.
And guess what, with this approach performance improvements happen naturally as well.
Athletes are driven. 
They are hard working, a bit stubborn at times and they love consistency.
They strive for improvements and they are willing to make sacrifices and investments in order to experience progress.

When a hard working, driven, disciplined and focused athlete is training for an event, it is normal that body composition will be on the mind of an athlete. Because you see and feel our body, often wrapped tight in spandex, with every aerobic and anaerobic effort, it is normal to assume that a change in body weight and/or body composition may make you feel better when you workout and may improve your training which may improve your race day performances. 

However, athletic performance can not be predicted by a certain weight, body composition or change in weight or body composition. Many times, athletes try to change body weight/composition and performance and/or health declines.

It is important to understand that body composition or weight changes may not be ideal for every athlete and above all, the strategies that athletes employ to change body composition may increase the risk for eating disorder thoughts and behaviors.

For age-group and professional athletes, the very same qualities that help athletes improve fitness in order to be prepared for race day may resemble the traits of athletes who are at risk for an eating disorder.

Athletes are already known to demonstrate extreme behaviors to improve performance so it wouldn't be a stretch to assume that many athletes see extreme eating behaviors as "normal".

without the ability to eat mindfully or to maintain a healthy relationship with food, an athlete who seeks body composition changes may have the tendency to restrict too much, with the intention to lose weight quickly and can ultimately carry restrictive or obsessive eating habits throughout the entire training and racing season.

Do you have a healthy relationship with food?

Eating disorders are a serious concern when it comes to athletes as a body that is malnourished or deprived in key nutrients, energy or fluids will not perform well and will certain struggle to remain in good health. You may feel that you are not at risk for an eating disorder but instead, you are following the advice of a professional who is helping you lose weight or change body composition in a "healthy" way in order to improve performance.

Let's consider the basic strategies to improve performance:
-Follow a smart, periodized training plan
-Eat a healthy diet to keep the body in good health
-Fuel for workouts appropriately
-Hydrate the body appropriately 
-Get good sleep
-Stay consistent with training
-Strength train and work on mobility
-Focus on individual development. 

With the most basic strategies, athletes can improve performance and ultimately may experience a positive change in body composition as an unintentional side effect. If body composition changes do not happen, the athlete should not stress as performance gains will likely still occur as you will be racing with a healthy and strong, well trained body. 

Although many great athletes understand and execute these basic strategies and let body changes be a side effect of smart training and fueling, some athletes desire a more extreme approach to eating and training. For the later, it is typical that these athletes have yet to master a healthy relationship with food and may have body image issues.  Using sport nutrition, eating around workouts, planning meals and snacks - many  athletes don't even consider the basics as they want to jump to a more severe, hard core and sexy approach. 

Let's now consider some current eating trends among triathletes:
-Fasting workouts
-Skipping meals/snacks to save calories
-Avoiding carbohydrates around workouts
-Avoiding certain foods termed "bad" like dairy, legumes, nuts and grains
-Low carb diets
-High fat diets
-Intentional dehydration
-Calorie deprivation during workouts

Hmmmm. Those habits sure resemble the habits of dieters who seek rapid weight loss results:
-Skipping meals and snacks
-Avoiding certain foods
-Abiding by an off-limit food list
-Intentional dehydration
-Using energy drinks, energy pills or laxatives
-Extreme calorie deprivation

Let's now explore some of the primary symptoms of eating disorders:
-Intense fear of being fat
-Resistance to maintain a healthy weight
-Inability to recognize (or feel good) in a comfortable at a healthy weight
-Loss of menstrual cycle in women, cardiovascular and hormonal issues in men and women
-Distorted body image
-Feeling out of control with eating behaviors
-Lack of control around food
-Feeling ashamed by eating behaviors
-Extreme concern with body weight/image
-Obsession with calorie counting, weight control and food intake

Now I want you to imagine what happens when you take an athlete who wants to improve performance or/and change body composition, who has yet to master a healthy relationship with food, has never learned how to eat mindfully and has poor body image thoughts and now this athlete consults a professional to help improve performance and/or change body composition and that athlete.

And the professional says "I want you to workout on an empty stomach, don't consume carbohydrates during the workout, only eat x-calories per day, cut back on carbs and avoid these foods. And by following these rules you will lose weight, performance will improve and you will be healthier than ever."
These extreme habits are not helping the athlete tackle his/her primary eating/body issues but only adding fuel to the fire to make unhealthy eating and body image issues even worse. 

Because many athletes seek body composition or weight changes at some point in their athletic career, I can't stress it enough that athletes must focus on their relationship with food before even considering to change body composition.

This entire blog series on mindful eating is dedicating to the athlete who struggles with body image and feels great anxiety, concern or struggles when it comes to food.

I promise that you can reach performance and/or body composition goals with a better relationship with food and your body. And you don't have to follow extreme eating habits.

There's nothing wrong with wanting to change your body composition and not every athlete takes extreme approaches to eating, fueling and training. 

But since we live in a diet-centric culture, you must learn how to eat in a mindful way by not seeing food as good or bad but as nourishment and for fuel.

If you are an athlete who has taken an extreme approach to changing body composition or to improve performance this past year (or for many years in the past), it is time to learn how to eat mindfully.

Consult a professional if you can not do it on your own so that you can make 2016 amazingly great by improving your body image and creating a great, healthy, feel-good relationship with food.

When you master mindful eating you may learn that your entire drive for changing body composition really came from your unhealthy relationship with food or your body image struggles were causing an unhealthy relationship with food.

It is only when you master a healthy relationship with food that you will have a healthier perspective on your body and you will perform better.

It is my hope that through mindful eating and a great relationship with food and your body, that you will experience amazing performance and health improvements and you will stop putting so much energy into changing your body but instead, enjoying what your body can do in training and on race day.