Essential Sports Nutrition



We are so excited about our slightly new design in the 2016 Trimarni Canari custom kits.

New this year are longer tri tops with a very comfortable fit (and a flap on the pockets) alongside new tri shorts with a very comfortable waist band and pockets!

The Trimarni store will be closing on 3/6/16 so be sure to place your order soon to sport and support Trimarni in training and on race day.

We have the following items in our store in Pink (female sizing only), Green and Orange (female or male sizing).

Our kit items come in a range of sizes (XS-2XL) to fit your amazing body in motion.

Triathlon clothing
Tri top
Tri shorts
Tri suit - shortsleeve and sleeveless

Cycling clothing
Cycling jersey - short sleeve
Cycling jersey - long sleeve

Vest - winter and wind
Arm warmers
Leg warmers

Run top (with pockets)

T-shirt - black or pink (pink - female fit)


This is our 4th year using Canari for our custom Trimarni kits. Canari recently made some great improvements with their triathlon gear. Karel and I each did a video reviewing the sample clothing for your viewing.

Any questions about ordering, send us an email via our website contact page.
Canari women tri kit review

(There appears to be some technical difficulties with this video upload. To finish the video review on the shorts, you can check out the video on the Trimarni Facebook page. (Feb 26th). 

Canari men tri kit review


The point of diminishing returns - part III

Train smarter

At the most basic level, performance gains occur when the body adapts favorable to a training stressor.
Strength training, plyometrics, intervals, easy efforts, tempo or long workouts....there are many ways to stress the body.

You may be awesome at squeezing in or completing your workouts but don't forget that an overly stressed body when NOT training does not handle training stress very well.

Every training stimulus that you place on your body should be sport specific. This makes sense, right? You wouldn't sign-up for tennis lessons hoping to be a better swimmer?
With every week of training, there should be smooth progression. The training should not be rushed and steps shouldn't be skipped.
If you were not able to get in your 2 scheduled runs during the week, what makes you think that your body can handle a long run on the weekend? If you are not performing specific heavy gear, high cadence or high intensity intervals on the bike, what makes you think that your body can handle a 5 hour ride on the hills?
Workouts should be progressively increased overtime, with your current fitness level and any other limiters or restrictions taken into consideration. You or your training plan should never let you feel as if you should be doing more as it's through varying intensities and duration, with the right amount of recovery, that your body can positively adapt.
One hard or long workout every now and then will not make your season but if not timed appropriately in your development, it could set you back with an injury or illness.

As for endurance athletes, the ability to sustain a given effort for an extended period of time is dependent on how you train your body. Every time you train, you are (hopefully) improving the metabolic energy demands of your body. Specific to long workouts, it is imperative that you progress slowly so that you can train your body to supply sufficient delivery of oxygen to active muscle fibers and adequate fuel to support oxygen consumption within the cell for specific durations.

Yes, you can "get through" a long workout but are you turning into a great exerciser or are you actually training to change the physiology of the body?

As it relates to the sport of triathlon, there is a lot going on within every single workout in your training plan....burning calories is not the primary goal of training for an event.

You are redesigning your body's physiology so that you can improve maximal oxygen consumption, lactate threshold and economy, among many other physiological adaptations for three sports that you will eventually put together in a swim, bike, run sequence on race day.

Having an understanding of the physiology of the body during exercise is important when designing or following a training plan. When coaches, nutrition experts and athletes get stuck on one specific training ideology or fueling strategy and are resistant to change, the individuality of training is lost.

And when critical training applications are rushed or skipped, this can be concerning to the human body when training for an event as the body is overly stressed when training and performance adaptations for race day are not well accomplished in training.

I can't tell you how many athletes I have seen become burnt out, injured or sick when training for an event from having a training plan that didn't make sense for the athlete's life or fitness level. There are also athletes who get too consumed with following a training plan that relationships are disrupted, proper sleep is an afterthought and training volume or intensity can not be matched with healthy eating and fueling because there is simply not enough time in the day to fit everything in.
And I wouldn't be surprised if more than half of the athletes who arrive to an endurance triathlon event have failed to master a smart fueling and hydrating plan in training to be used on race day.

With so many different fitness levels of athletes, it's very important to consider your personal development in your sport to ensure longevity as an athlete but also to maintain a high enjoyment for training.

Considering that one of the main goals of endurance training is to teach the body to become a more effective energy provider, don't expect quick results.
To improve performance, regardless of your fitness level or experience, the most optimal training plan is the one that you can safely follow with great consistency, without compromising health.

Listen up athletes - Illness, injury, burnout and other health issues are not "normal" when training for an endurance event. Sure, endurance training is hard on the body but health issues can often be avoided.
Certainly, the more ambitious the individual or the newer the athlete, the body is going to be stressed a bit more in an effort to make the necessary physiological improvements to match race day goals.

I can't say it enough but if you want to maximize your performance and keep your body in good health, it's very important to have a smart approach to training, eating and fueling.

If you want to train smarter, answer the following questions to determine if a change needs to be made in your diet, training regime or lifestyle.
If something isn't working in your quest to be a better athlete, discuss with your coach or a professional who can help.

1) How many hours do you have each day of the week and weekend, without life being negatively affected?
Factor in time to warm-up, cool down, change, commute to/from work, spend time with family, sleep, prepare food, eat, run errands, clean, pay bills, relax and fuel.

2) What have you been neglecting in life or in your training regime which can help you adapt better to training stress? 
The key to being an efficient athlete is to find the best way to improve performance with the least amount of training stress. Dynamic warm-ups, proper pre and post workout fueling and hydrating, fueling during long (75+ min workouts), strength training, interval training, meditation, mental strength skills, mobility work, sleep, stress management and meal planning are some of the many ways that you can improve your workouts without having to train any harder. 

3) Does your training plan and racing schedule make sense?
On a personal level, is your training plan ideal for your life, fitness level and goals? Are you making the necessary investments to be consistent with training? Are you committed to the work that you need to do to prepare yourself for your upcoming event? Are you trying to get by on your own or do you need help from a professional to help you in your journey?

4) How can you change/improve your daily eating, fueling and hydration regime to better adapt to training stress? The best physiological outcome that you can gain from training is an improvement in fitness. The easiest way to make the necessary improvements is to be consistent. You should be extremely focused on what you eat before, during and after your workouts to ensure that your body is adapting well to the training stimulus so you can continue to repeat the effort, day after day, workout after workout with minimal setbacks.

5) Are your current lifestyle habits, training plan, eating habits or thoughts on training, eating or life working for you?
If no, why can't you change or why won't you change?
In my experience as a coach and sport RD, it's very easy to get stuck on one way of eating, fueling and training.
Remember that the best strategy for you may not be what everyone else is doing.
Don't let life or your season slip by and one day you find yourself looking back, wishing you would have done something different or made a change when you knew you needed to change. 

Change is hard and it's scary.
If you can't make a change alone, reach out to a professional who can help. 


The point of diminishing returns: Part II

Sports are not for everyone, especially endurance sports.

Successful age-group, elite or professional athletes and those who seek or crave endurance training carry specific traits and characteristics that are found in highly ambitious individuals.

If this speaks loudly to you, ironically, the same traits that help you stay dedicated, committed, consistent and goal-focused in your sport may also help you function at a high capacity in life, with your career, relationships and family.

As every endurance athlete and coach understands, there is a specific type of training stress that needs to be applied on the body to encourage physiological changes to improve athletic performance.
As a coach with a background in exercise physiology, I can't stress how important it is to place repeated stress on the body in the form of specific workout frequency, intensity and duration at the appropriate times and phases throughout the season in order to ensure smooth progression throughout the season.

However, a careful approach must be applied as every athlete handles training stress differently and this isn't specific to an athlete's fitness level (ex. newbie vs. veteran). Many top, elite or professional athletes prescribe to a training and eating plan that works for their body and individual goals.

It can be blatantly obvious or unbeknownst to the athlete that he/she is not adapting well to training. Sometimes, a plan or approach is risky before initiation whereas other times, it takes several weeks or months of repeated stress for an athlete to exhibit signs or symptoms that the lifestyle he/she is living or the training regime (or a combination of both) is causing too much stress on the body.

For the committed, dedicated, goal-focused, hard working, mentally tough and determined athlete, change is extremely (did I say extremely, I meant VERY extremely) hard, especially when you fear losing your identity as an athlete, which you feel also "makes you" who you are as a human being.

We all know how great it feels to have a great workout and even better, how awesome it feels to be consistent with training. But when/if you find yourself exhausted, injured, unhealthy, depressed, isolated and continuing down a path of diminishing returns, it's time for a serious conversation with yourself (or your coach) to determine a smarter training regime that will provide you with favorable results in fitness and health.

The following list describes some of the habits that may post a threat to your health and athletic development. The more risks that you take, the greater chance that you may experience a point of diminishing returns. 

Risky business
-Getting less than 7 hours of sleep per night, inconsistent sleeping schedule or restless sleeping
-Starting a workout within 20 minutes of waking and not properly warming up before a workout
-Not fueling or hydrating around most workouts
-Not fueling or hydrating during longer workouts
-Knowing that you are not eating enough
-Knowing that you are eating too much
-Struggling with an unhealthy relationship with food, the body and/or exercise
-Constantly feeling rushed - going from one thing to the next
-Never feeling caught-up in life
-Never feeling like you can follow (or keep up) with your workout load/training plan
-Feeling like life is passing by too quick yet you can never slow down
-Constantly feeling underfueled and/or dehydrated
-Obsessing about total miles completed, never feeling like you are doing enough
-Barely getting by during workouts (especially long or intense workouts)
-Constantly metric driven
-No/little strength training
-No/little mobility work
-No/little time to food prep and/or to eat on a schedule
-Unhealthy eating habits
-Obsessive eating habits
-Not flexible, strict to specific paces/watts to hold for most workouts
-Working out no matter how you feel (sleep deprived, sick, injured, etc.)
-Exhausted during the day, struggle to fall asleep at night
-Rewarding good, intense or long workouts with normally "off-limit" food (or restricting specific foods around "bad" workouts)
-Overly stressed from work/life
 -Bringing work/life stress to a workout
-Constantly skipping workouts, little structure or frequency for training
-Not following a plan, haphazard training
-Trying to make up training hours/workouts on the weekends
-Squeezing in too many workouts (or training hours) in one day
-No/little understanding how to fuel and hydrate before/during/after long workouts (or ignore practical advice)
Sadly, many athletes won't admit or come forth when there is a problem (like the ones mentioned below) because athletes may feel it shows a sign of weakness, failure or giving up.

Something isn't working for you
Chronically fatigued, exhausted or tired
-Constant achy or sore muscles
-Chronic sickness or upper respiratory infections
-Sever mood disturbances (anxiety, depression, irritability)
-Loss of appetite
-Uncontrollable appetite
-Unintentional weight loss or gain
-Hormonal issues
-Adrenal fatigue
-You are showing signs/symptoms of an eating disorder in order to control weight or to improve performance
-Stress fractures, tendon or ligament injuries
-Cardiovascular issues - heart racing or altered normal heart rate during rest and exercise
-Painful joints
-Loss of energy, speed, stamina or power during workouts
-Gut issues
-Constipation, bloody stools, diarrhea, vomiting around workouts (or during the day)
-Loss of motivation/ambition
-Decrease/loss of sex drive
-No energy
-Metabolism changes
-Poor recovery
-Exhausted during the day, trouble falling asleep or sleeping well at night
-Your body can not match your drive/passion
-Loss of excitement for social activities
-You've made an extreme change in life with your job, family or friends and have become a "different" person in order to train more/harder
-You feel unhealthy or constantly run-down
-You've lost your joy, passion and love for training and/or racing
-You always feel injured
-You feel isolated

Despite the body yelling at you to stop, get help and make a change, you ignore the signs and symptoms and try to get by.

Trying to get by

-Loading up on caffeine and/or energy drinks to get through the day
-Loading up on caffeine and/or energy drinks to get through workouts
-Restricting food to try to lose weight
-Using diet drinks, laxatives or pills to curb cravings or to lose weight
-Overexercising or pushing hard, intentionally, to try get fitter, faster
-Reaching for sugar for pick-me ups throughout the day
-Relying on sleep aids to try to sleep at night
-Excessively (more than 3 times a month) using NSAID's or other anti-inflammatory medications to heal aching muscles/joints
-Using alcohol or other drugs/medications to get through life (or to relax)

In part III of this blog post series, I will talk about how you can make changes to train smarter in order to train harder without compromising your health. 


The point of diminishing returns - part I

Training for an event can be very rewarding.
Considering that you have to exercise to train yourself for an event, preparing for a race can actually be a healthy way to de-stress and to keep the body in good health. 

But when the body becomes overly stressed from training OR an overly stressed body tries to adapt to consistent training stress, there is a point of diminishing returns when an active lifestyle becomes unhealthy.

Much of our society has an obsession with productivity.
To-do lists are never ending and there is always something to do to keep busy.
Yet athletes still find 10-20+ hours to train, despite already living a very busy lifestyle.

Sadly, an overworked, always on the go, constantly connected, squeezing everything in athlete can become so accustomed to living a busy lifestyle that healthy habits become expendable all in an effort to get in a workout.

As an athlete, healthy lifestyle habits can enhance training. Whereas you may think that you have to get in x-miles or hours to improve performance, what you do when you aren't training can actually help your body improve fitness quicker than feeling the need to always train harder or longer.

If you are a triathlete training for an event this season, you are likely at the point in your training where the volume and/or intensity is increasing. This is exciting but also concerning.

Is your body ready to handle this increase in training stress?
What are you giving up in your life in order to add in more training hours and to be able to recover properly between added workouts or are you trying to add more training stress without adjusting your life?

Seeing that the body needs repeated stress to produce advantageous physiological gains, it's important to pay attention to the
noticeable signs and symptoms that your body may not be adapting well to consistent or residual training stress.

Sometimes the training plan and recovery routine needs to be adjusted whereas other times, there is an issue with the daily diet, sport nutrition/fueling, sleep or other lifestyle habits.
It's important to be honest with yourself when something needs to change. Otherwise,
if an immediate change isn't made, it's only a matter of time before a more serious health issue and performance decline could arise. 

This is a hard subject to debate about because every athlete adapts to training stress differently.
It's difficult for dedicated, hard working athletes to understand when training stress is normal and needed or too much and unhealthy.

When I work athletes, I'm always considering the athlete and his/her lifestyle, personal life stressors and other life responsibilities when designing a training plan or discussing a nutrition strategy so that any plan or change is conducive to optimize performance and health.

I'm all about maximizing performance with a healthy body and mind.

Considering that athletes have the discipline and motivation to make sacrifices in life to get in a workout, I want you to understand that your love/desire to train, if not done in a smart way, may actually make you less fit and unhealthy. 

In part II of this blog post, I will discuss some of the signs and symptoms that your body is not handling life stress or training stress very well and how to train smarter to train harder.  


Remember, performance gains are not linear. It takes time to develop your skills and fitness. When you think you aren't making progress, you may actually be doing exactly what you need to be doing. Give yourself time and be patient in your journey.

But if you are training for continuous fitness gains in order to complete or to compete in an event and you know that something is limiting your performance or health, consult with a professional to provide an objective expert opinion to ensure that your hard work will pay off by race day.