Essential Sports Nutrition


2016 Trimarni Clermont camp - day 2

It was an early start to training on Friday morning for day 2 of camp.
We arrived to the 10-mile Clay Trail at 7am, before the sun came up. We timed it perfectly as we spent a good 15 minutes on our dynamic warm-ups after the 3-workout day on Thursday and when we started our warm-up, we ran into the sunrise. 

The workout on the Clay Trail was our camp long run. Rather than having our athletes run for 90 minutes, we focused on a warm-up (30 minutes) and then the MS split into intervals with short rest. This is one of our favorite workouts as the time ticks away and you can find yourself keeping good form despite the planned fatigue as the set continues on for multiple rounds. 

We require all our athletes to run with a hydration belt to get comfortable consuming sport drinks/water while running so I was not concerned about any of our athletes having a "bad' workout due to fatigue, dehydration, cramping or GI distress (yes - not one of our athletes has had GI distress despite using sport nutrition for every workout). 

The Clay Trail is amazing. It's a hard packed surface (in most areas) and are are surrounded with nature.
I love running on trails and any surface that is not the road (I love the treadmill) so my body was in heaven during this workout. 

Our campers were amazing. Not one complaint and a lot of teamwork. We just love it when our campers support one another and cheer for one another during the workouts. It's hard to not be inspired at a Trimarni camp. 

Here's the run workout:
30 minute warm-up (15 min out, 15 min back) with walking as needed
MS: 4-5x's:
4 min steady, 30 sec walk
2 min strong, 20 sec walk
1 min very strong, 10 sec walk
Continue to repeat without extra rest between rounds.
Then cool down 10-15 minutes

After the run we gave our campers a 2 hour break to refuel and rest before the swim and by 11:30am, our campers were on the pool deck, ready for another 90-minute swim. 

At a training camp, we want our athletes to do things that they may not normally do and this means pushing them to be uncomfortable - mentally and physically. Most of the time, our campers don't realize their full capabilities. 

Although this workout was designed to be an endurance set (steady swimming), our athletes were exhausted. Perceived effort was much different than on Thursday.
We were so proud of our athletes - for many of them, this was their longest long course workout. 

After the 90-minute swim workout, it was 1:00pm and our  campers were hungry. They had another 2-hour break to refuel and relax before our 3pm recovery ride. 

Although our campers were moving slow, we knew they would benefit from a recovery spin. This was also a great opportunity for Karel and I to work one on one with our campers. 

Karel did a great job talking about descending, cornering, riding in wind, climbing and changing gears. We both rode side by side with our campers, in small groups for extra one on one work. 

This one on one work is so valuable and one of the best parts of training with our athletes. We can write great workouts for our athletes but it isn't until we see an athlete in action that we can see if they are spending more energy than needed and we can correct learned habits that are not economical.

After our 90-minute recovery spin, it was 5pm and we could finally call it a training day.
After a recovery drink and snack, Karel and I were off to pick up pizza from Lil Anthony's for our team pizza party. 

We want to send a big thank you to Trimarni athlete and baker Sara with Sara Ran Away With the Spoon. You won't believe how great these cookies taste until you taste them yourself. She makes the best stuffed cookies!
Thank you for sending us Fudgy Java Jolt and PB Stuffed cookies. 

Time to eat!!

Our amazing Trimarni sherpa, sag, house mom, photographer and organizer Taylor. I don't know what I would do without her. 


We are just so proud of our campers - two days of training and 6 workouts complete. And only half way finished with camp!

This picture captures how awesome our campers are - there is no shortage of laughing. 

And thank you to former Professional Triathlete and 5x Ironman Champion Heather Gollnick for speaking to our group about balancing life with triathlons. Our campers learned a lot! 

2016 Trimarni Clermont camp - day 1

After a busy day on Wednesday, it was finally time to start our training camp... not-so-bright, but humid and early in the morning.

I was so lucky this year to find the perfect house for our campers - a Duplex just 1/2 mile from Waterfront Park (the race venue).
We love the idea of having all of our campers stay together as it promotes teamwork and it gives everyone an opportunity to really get to know their teammates. Although we do not force staying in the team house, this year, all of our campers wanted to stay in the team house which just showed me how much our athletes love the friendships and memories that are built during camp.

For the duplex rooming, the girls are upstairs and the boys are downstairs. We also have 3 athletes staying at the "coaches house".

We tend to have two themes at our training camps - a lot of training (the obvious) and a lot of education. We try to not let one overpower the other as it's so beneficial for every Trimarni athlete/camper to leave training camp with new tools, skills and knowledge but also a mindset that allows our campers to be more present in training. I find that during a training camp, our athletes recognize that the are capable of doing so much more with their body and mind due to the constant positive energy and support from one another. It's our hope that our campers can bring back the tools and focus for smarter training to assist in reaching performance goals.

For our first workout of the day (Thursday) we had a shake-out run on the schedule. We met our campers at the Duplex at 7am and by 7:15 we were down at Waterfront Park for our dynamic warm-up. We always stress the importance of a dynamic warm-up before training so we demonstrated a few of our favorite exercises. At camp, we make sure that our athletes are doing what we prescribe in their training as it's easy for our athletes (and any athlete) to be more focused on how much is accomplished in a workout rather than proper execution.

For the run workout, we had our campers run on the race course to get familiar with the route.
The workout was as followed:
1/2 mile jog warm-up
Dynamic stretching
10 min EZ jog
6 x 30 sec build to fast w/ 60 sec EZ
Cool down to house

We left our campers with enough time to refuel after the run workout and to get ready for our  9:30am Long Course Swim at the NTC. 

For many of our campers, this was their first long course swim in a long time (or ever) and first outdoor swim in a long time. We just love this pool. 

We try not to overwhelm our athletes with skill improvements when swimming but since swimming is so skill specific, having the opportunity to see our athletes swim is extremely valuable as it's easy to learn bad (inefficient) habits when you are a new swimmer. 

We did not take it easy on our campers for the swim and include a few very strong efforts in this workout.

MS: 4-6 x (100 STRONG, then 10 sec rest (grab buoy), then 200 active recovery swim. Rest 1 minute and repeat.)

After the 90-minute swim, our campers had a "long" break from 11am - 2:45pm to eat, rest, relax and think about their third workout  of the day. 

At 2:45pm, we met outside the team house (this is the team Duplex in the above pic) and Karel talked about the purpose of the workout and provided the team with the main set.

MS: 4-5 x (2 min build, 4 min strong) w/ 90 sec EZ

Our amazing photographer Taylor! 

We biked to the Oly race course and provided the team with one last talk before we sent each athlete off in TT order for the main set. We then regrouped and we all biked home together and covered the entire race course. 2 hours later, we were back home. 

Later in the evening we gathered the team for our nightly team talk/recap and I lectured about long run sport nutrition to ensure that our campers would know how to fuel and hydrate for the Friday long run and for future training and on race day.

Our campers enjoyed their team dinner (thank you Taylor for feeding our athletes!) and then it was lights out early for me and Karel.
I'm sure it was all laughs and chats for a while before their bedtime. 


2016 Trimarni Clermont camp - pre-camp

Every year, Karel and I feel overwhelmed with all that goes into planning a training camp.
But as soon as we see our campers, we get excited to have the opportunity to spend several days of one-on-one coaching with our campers.

This year in Clermont, every camper is a Trimarni coaching athlete - either a one-on-one athlete or a performance team member (after purchasing a training plan, for only $50 a month extra they receive all team/sponsor discounts and benefits, access to our private Trimarni Team Facebook page and they receive detailed check-in educational emails every Monday).

Every camper knows our philosophy for coaching and understands our training methodologies. However, as the sport of triathlon continues to evolve, the athletes who have been coached by us for more than a year (alongside the new athletes) are learning new skills, tips and information at our camps.

Although we put a lot of attention and focus into our training plans, nothing can replace the immediate improvements in skills and fitness that can be accomplished in just a few days at a training camp.

Although our training camps are a lot of fun (there's a lot of laughing and smiling), there's no shortage of challenging workouts and education to ensure that every athlete leaves camp with the ability to train smarter to train harder.

After I shook out my legs with a short brick on Wed morning, it was time to get all the swag together for our campers. 

I feel so lucky to have Clif Bar providing sport nutrition food and drinks for our campers to ensure that they put quality ingredients into their body while training.
This year I am doing something that I have never done before and that is spending at least 45 minutes every evening of camp educating our campers on how to use sport nutrition properly and then how to best fuel for the next day of training. This educational opportunity provides our campers with information that is not overwhelming but also applicable to each workout. 

I also want to send a big thank you to Oobe for producing our team and camp shirts, Veronica's Health Crunch for providing our campers with all types of crunch flavors (be sure to try her newest flavor - cinnamon apple cranberry, it's so heavenly delicious!), Oakley and Oakley Women for providing bags, Justine (Trimarni athlete) for creating awesome Trimarni swimsuits (for guys and girls) and all of the other Trimarni team sponsors for supporting our team all season. 

After I was finished setting up the swag in the Team Duplex, Karel and I headed to the NTC to check out our camp and then we moved all our stuff to our rental Townhome to finally get settled for camp. 

Karel is always in high demand at our camps for bike mechanic work and RETUL fits so a few campers get to take advantage of his expertise at our camps (he would do more but there isn't enough time with all the training!)

After a long day, it was finally time to eat.
I was excited to finally cook in a kitchen so I made chicken for Karel (I had cottage cheese), roasted potatoes w/ melted cheddar cheese and a salad w/ oranges, strawberries and cashews. 

Stay tuned for my recap of our first official day of camp!
(or you can just follow the camp on my Trimarni Facebook page).