Essential Sports Nutrition


Trimarni store - Beanies are in now in stock!

We are so excited to offer you another Trimarni gear item from our friends at BOCO Gear.

Trimarni BOCO Gear reversible mesh performance beanie.

Yep, that's right. The beanies are reversible so you get two beanie designs for the price of one!
This is a lightweight performance beanie that will move moisture away from your head, keeping you warm and comfortable throughout your workout.
  • Reversible format based on your mood and color preferences
  • Machine Washable
  • 100% Acrylic
We also upgraded our technical trucker hat which is now designed for training and racing. With its wicking internal sweat and mesh side and back panels, it's breathable and functional. 

We also have our visor in stock, which is a popular Trimarni gear item. 
A highly desirable item for every athlete (and spectator). The Trimarni visor is light and comfortable.
For individuals with small heads, this visor will fit you without falling down your forehead. 

Order any Trimarni BOCO gear item AND 2 Trimarni water bottles for FREE shipping. To take advantage of this offer, when your cart includes your Trimarni BOCO gear item and 2 Trimarni Purist water bottles, select the local pick-up option for free shipping. We will still ship your items to you but you won't be charged for shipping. 

Thank you for your support!


Finding your motivation - it's personal

We have all heard that motivation is the most significant predictor of success. High motivation brings preparation which brings results. 

For many athletes, motivation is hard to find and hard to keep. While it's well known that motivation maintenance requires breaking habits and behavior patterns, motivation can also be an internal drive that promotes action. 

Perhaps you have felt this drive a few months out from your key race when you suddenly feel the pressure to get more serious with your training and/or eating habits.

Although it is great to feel this pressure to perform, it's important that you are able to put in the work, in the face of obstacles, fatigue, boredom, stress and distractions to do other things, all the time. In other words, your motivation to train in January, February and March should be just as strong as your motivation to train in May, June and July.

If you have found yourself saying that you are motivated to train to reach performance goals but you can't seem to translate your words into action, I encourage you to explore your unique motivation that drives you to work toward your goals.

Instead of lowering your goals to match your struggling motivation, boost your effort to reach your goals.
To help find the motivation to change or to reach your goals, you need to maintain your effort even when you want to give up or when it's hard to get started.

Because we all have our own drivers for motivation as it relates to training, I'd like to share a personal story from Karel and how he puts in the work to train, even when motivation is low. 

It is understandable to feel a lack of motivation in the cold winter months, especially if you live in a place where there is not much community support or friends who do the same sport and have similar goals as you do.

We all go through these stages of not feeling the motivation to train and we try to use all kinds of tricks to make us put in the work. When I get into the state of low motivation, I often refer back to time when I was injured with the tear in my plantar fascia and couldn't train or race. I was miserable all summer in 2015 and I would have given anything for the ability just go for a slow jog. 

I went to Lake Placid in July, which was suppose to be my big Ironman race of the season before my first IM Kona in October, and being surrounded by several of our Trimarni athletes, I tried to be supportive and be a good coach for our athletes. But deep inside, I was struggling. 

Pulling out after only swimming and biking was hard. Very hard. I had never dealt with anything like that before.

Now, when I feel like not doing much, I look back at that time and use it as the extra power and motivation that I need to get myself to start and finish a workout. Because I CAN. I don't have an injury that prevents me from working out. I'm not in pain. I'm healthy. 

Everyone is different and different things work for different athletes. 

I hope my story can motivate other athletes to help them build on past fitness developments in order to accomplish even greater things in the near future. 


Cheesy kale stuffed mushrooms

As a vegetarian, I just love the "meaty" texture of Portabella mushrooms.

Plus, as an athlete, mushrooms offer a nice nutritional boost to the immune system while providing fiber, protein, copper, selenium, B2 and B5 along with anti-inflammatory and antioxidant properties.

For proper storage of mushrooms, keep them in your fridge in a loosely closed paper bag wrapped in a damp cloth. Try to keep your mushrooms from touching one another by layering the mushrooms on the damp cloth. This will help the mushrooms stay fresher for longer. When mushrooms become soggy with a slimy layer on top, they are no longer fully fresh.

Since mushrooms are very porous, they will quickly absorb water and become soggy when cleaning them. The best way to clean mushrooms is with a mushroom brush and just a little water.

When using the cap of the mushroom, remove the stem with your hands.

Although mushrooms are great in sauces, on salads (raw) and as a side dish (sauteed), I really enjoy "stuffed" mushroom caps. My friend Katie Malone turned me on to a yummy creation of pesto, tomato and melted mozzarella stuffed mushrooms (it was ah-mazing) last summer and since then, I have been experimenting with different ways to stuff mushrooms. 

I hope you enjoy this recent creation of mine which will be sure to make you yum out loud.

Cheesy kale stuffed mushrooms 
Serves 2

2 large portabella mushrooms (stems removed)
Olive oil
Salt, curry powder, pepper
1 small yellow onion (chopped)
2 cloves garlic (chopped)
2-3 cups chopped kale
Panko crumbs (~1/4 cup)
Shredded Parmesan and Asiago cheese

Cooking instructions
1. Preheat oven to 400 degrees. 
2. In large skillet on medium heat, saute chopped kale, garlic and onion in olive oil (about 1 tbsp to start) until soft and onions turn golden brown. Add a bit of water to help soften kale if it begins to stick to skillet.
3. Season with 2-4 pinches of curry (depending on how much you like curry), a few pinches of salt and pepper. 
4. Place mushroom caps in glass baking dish (sprayed with non stick spray), bottom side up. Drizzle each cap with a little olive oil before layering on the kale mix. 
5. Spoon the kale mixture on each cap to cover most the mushroom. You can pile it on as much as you wish!
6. Sprinkle the shredded cheese on top of the kale (as much cheese as you wish) and bake for ~8-10 minutes (mushroom will soften and shrink a little). 
7. Remove dish and sprinkle with panko crumbs and another drizzle of olive oil and a pinch of salt and pepper. Bake for another 2-3 minutes.
8. Remove mushrooms from the oven and enjoy!

(Any leftovers of the kale mix, save for breakfast the next morning and combine with scrambled eggs and your favorite type of bread with butter and jam). 


Athlete spotlight: Gary Bonacorsi - 68 years "young" and not slowing down

Name:  Gary Bonacorsi

Age: 68

City/State: Palm Harbor, Florida

Primary sport: Triathlon

How many years in the sport: 19 years


Describe your athletic background and how you discovered your current sport?

I wrestled in H.S. During my adult life, I have enjoyed racket ball, snow skiing, softball, strength work, bike riding, running 5K's, volleyball and swimming. After moving to Florida from Michigan in 1989, I soon realized how much more swimming, biking and running where available to me due to great weather. Friends saw my interests and invited to do the bike leg of a sprint triathlon in 1998. I completed the bike leg and knew I wanted and was able to complete the entire 3-part race so I signed up for my first sprint triathlon right after this race. The sprint race was in Clermont Fl. in June 1998 and I placed 8th out of 9 competitors using my hybrid bike, swim suit and white tank top (I was a sight to behold!). The race/competition was an absolute thrill and have thrown myself into the sport every since.

What do you do for work?

Retired from Property Management.

How does your work life affect training and how do you balance work and training?

I simply enjoy the swimming, biking and running and all the fitness it brings. The physical fitness promotes and enhances all the other parts of my life. I love to race and compete and the secret to great racing is great training so the racing is a great motivator to keep training. The other strong motivator is all the learning and improvement that comes with Trimarni Coaching. One particular example is that after I write a race report, my coaches read and respond with what I may have done well or not so well. I keep a training log and record all training and races and when I receive those corrective e-mails, I print them off and attach those right to that particular race in my log. It is always very valuable information that I can apply immediately in my training, in the next race or sometimes it applies only to that race and I will use that info the following year. I am able to use my training log and Trimarni information to improve and that means of improvement keeps me training and racing.

Do you have kids?

Just one doggy child named Buddy (a tan/black Havanese).

How do you balance your training with your partner?

You start by deciding that the other person/family are FIRST and triathlon second. Communication is key. Share just how many hours you plan on investing and how you plan to meet the needs of your partner/family and other responsibilities while training. Balancing your time may take some trial and error but keep family in the loop (remember they are first) and when family is not happy then just back off a little until your "balance comes back".

Any tips or tricks for keeping your partner happy while you train to reach your personal goals?
Any tips/tricks as to how to balance work and training?

Yes, save time by having quality workouts and purchase a very good treadmill and bike trainer to place in your home! This also helps with relationships because you are not gone all the time. Also, find a pool close by or on your way to/from work - this is also a huge time saver.

What keeps you training and racing in your current sport?

When I was working just 3 years ago, work would obviously afford me less time and energy to put into my training but I accepted that. I balanced the two by assigning to myself 6-8 hours of training time, per week, that I knew, after trial and error, left me with enough energy to perform at work knowing work was the top priority.

Do you have a recent race result, notable performance or lesson learned that you'd like to share?

Actually it is not a single race but an entire 2016 season of 12 sprint triathlons that I placed 1st, 2nd or 3rd. What I enjoyed was consistency, always mentally motivated and staying injury free. The great lesson learned is to accept and embrace the style of training that Trimarni coaching offers. I have learned to trust and be patient in developing fitness over time and to do the strength work, going easy in the beginning, understanding zones and staying in those zones when asked and also learning how to go really hard when called for and what hard should really feel like.

What are your top tips for athletes, as it relates to staying happy, healthy and performing well?

1. As mentioned earlier, the very best tip is to follow your training. I absorb all the incredibly valuable information that comes our way from my coaches in the form of videos and e-mails. Trimarni promotes a happy, healthy and well performing lifestyle.
2. I do not take my good health for granted and I have regular checkups with all my medical doctors and take vaccinations.
3. Consume wholesome food.
4. I have been befriending many of the men in my age group and have made many personal friends over the years and it is fun/enjoyable to meet up with them each time and that translates into happy.

How would you define athletic success as it relates to your personal journey?

My personal journey, at 68 years old, is to continue to challenge myself in all areas of life. I would then define athletic success as using triathlon and all of its' training to challenge me so as to be as good or better than anyone in my age group. In addition to the athletic success we all seek, triathlon is extremely important to me because of all the like minded people it brings into my life, that I can enjoy this sport with. I have met many people through this sport and have made many friends and built relationships with those friends. This has added to the enjoyment and sweetness of life itself. So thank you triathlon!

What's your favorite post-race meal, drink or food?

Beans and rice and lots of water.

What key races do you have planned in 2017

Not any key races but instead I want to place first in the 3-race Sprint Triathlon Series races and claim the most USAT points available per race for a higher USAT standing. 

What are your athletic goals for the next 5 years?
I would like to compete in Nationals in 2018 at 70 years old and place high enough to qualify for Worlds.

Click here to learn more about Trimarni Coaching and Nutrition.
Be sure to subscribe to our Newsletter for ongoing information, education and motivational support.

This is a new weekly feature on the Trimarni blog where we will be shining the spotlight on one of our Trimarni athletes (coaching or nutrition) every week.
We hope that you will feel inspired by the spotlight athlete as you learn a few tips and tricks to help you reach your personal athletic and nutrition goals.
Our athletes are normal individuals choosing to do exceptional things with a healthy body.


NEW for 2017 at!!

We are so excited to finally announce that is updated for 2017!!

So what's new you ask?

1) Subscribe to our newsletter for effective tips (and recipes) to create healthy habits to achieve athletic excellence. Our newsletter will start mid January.

2) Our home page is easier to navigate.


In addition to the tabs on the top of the website, you can use the home page to take you directly to the Trimarni service that will best fit your athletic needs.
(As a reminder, our camps are filling up quickly so if you are interested in attending our Greenville skills, endurance or advanced camp, be sure to sign up soon.)

3. We have one main NUTRITION SERVICES page with 7 new Trimarni nutrition services. Each service provides a detailed description of the service and a contact page if you need help deciding which service is best for you.

2017 Trimarni Nutrition services include:

-Baseline consult - If your everyday nutrition habits are keeping you from training consistently or achieving your health, body composition or performance goals, let's work together to maximize your athletic performance by improving your baseline nutrition.

-Performance nutrition - I will focus on adjusting your daily diet and nutrient timing strategies to enhance health and performance as you prepare for your upcoming event.

-Performance fueling - I will focus on adjusting your daily diet, nutrient timing and fueling/hydration strategies to enhance health and performance as you prepare for your upcoming event.

-Disordered eating - Are your thoughts and behaviors with food negatively affecting your training and/or health? While it's common for athletes to be hyper aware of what's consumed in the diet for performance benefits, an obsessive preoccupation with food and the body is not healthy. Athletes who receive proper guidance and correct messages on fueling and healthy eating can reach body composition goals, improve endurance, strength and speed and maintain excellent health without food rules, ritualistic eating and obsessive weighing.
-Ask an Expert - Got questions for me, Karel or both of us? Let's talk!

-Sweat testing - Stop the guessing on what sport nutrition product and how much sodium per hour you need to meet your individual needs. With sweat testing, you can bring confidence to your fueling and hydration strategies to help you maximize your training and feel more confident and prepared for race day.

-Blood work decoding - By decoding your lab work, we can address what changes need to be made in your diet and your training to help you regain your health or to take your training to that next level. Without a blood test, you are simply guessing your way through the grocery store shelves and supplement aisles, wasting time and money. Blood testing provides information on how you can eat better, fuel smarter and supplement wisely to improve energy levels, health and performance. 

3) Our training plans have been updated for 2017 to help you develop the necessary skills, stamina, endurance, strength and speed to feel confident and prepared for your upcoming Olympic distance, half ironman or ironman distance event. All of our training plans are race specific to help you achieve athletic excellence. We also have an updated Foundation/transition plan and our periodized strength training plan. 

4) You can sign up for our educational team which is an affordable monthly subscription service for the athlete who does not need/want one-on-one coaching but desire continuing education and supplementary information on all triathlon-related topics ranging from training, skill focus, motivation, mental strength, daily nutrition, sport nutrition, race day execution, traveling to a race, mobility, dealing with sickness and injury and so much more! 

5) You can check out our 2017 sponsors and affiliates page to learn more about the companies that support Trimarni, alongside the people/companies that we consult with on training and nutrition. 

6) Lastly, our media page is now an athlete resource page for all things nutrition and training. You can find all of my articles and quotes, categorized for easy browsing. This page will stay updated every time I write a new article or when I am quoted in a magazine/article. If  you come across an article that I am quoted in and it's not on the media page, please let me know (thank you!). 

I could not be more happy with how the website turned out and I hope that you find it easy to navigate so that you can select the Trimarni service that will best fit your needs.

We look forward to working with you in 2017 to help you create healthy habits to achieve athletic excellence. 


I would like to give a HUGE thank you to Wlad who has helped me tremendously with the back-end work on the website. Wlad has been with us for over three years and has a special way of knowing how to take my vision and content and make it look perfect on the website. Thanks Wlad - I could not have done this all without you!

Also, I'd like to thank Joey (neighbor, friend and Registered Dietitian) for helping me with the new Trimarni nutrition services. Joey gave me great advice with my new nutrition services, helped me update all of my nutrition forms/questionnaires (now Google docs for easy online completion), for overlooking the nutrition services on the website to make sure our content was similar on each page and she was my sounding board over the past two months of non-stop work on the website/services. Thank you Joey!