Essential Sports Nutrition


2018 Trimarni Training Camps - OPEN FOR REGISTRATION!


We are extremely passionate about our triathlon training camps. We take great pride in selecting beautiful venues, which are conducive to safe and effective training, while carefully planning every detail of our camp itineraries to make the most out of your entire camp experience.

Our mission is to provide our campers with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better triathlete. When you participate in a Trimarni camp, we will give you our full attention as we want you to learn new training techniques (and break some old bad habits) to ensure that you can train effectively in your home environment, after your time at camp has concluded.

As you travel to a picturesque training location, surrounded by like-minded triathletes, you will leave your stressful and busy life behind you. We want to take care of everything for you so that all you have to do is book your travel and show-up to camp. Your camp investment will give you the unique opportunity to train in a group format (alongside two experienced coaches and SAG support), while getting great sleep, eating well, fueling smart and receiving a lot of motivation and inspiration from your fellow campers.

We look forward to giving you an unforgettable training experience at a Trimarni training camp.
Take a look at our camps to decide which camp will best fit your needs. If you aren't sure, send us an email and let us help.

$1 of your purchase will go directly to The Greenville Humane Society, which is one of the largest no-kill facilities in the Southeast. Thank you for helping us support our local community to create an environment where all animals are treated with compassion and respect.

Date: March 21st-25th, 2018
For: All Fitness Levels
Where: Greenville, SC



Date: August 8th-12th, 2018
For: Advanced Endurance Triathletes
Where: Greenville, SC

Not sure which camp is right for you or general questions about camp? Send us an email. 


Homemade Belgian Waffles

Let's talk about waffles. YUM.

This perfectly portioned restaurant breakfast staple provides just enough nooks and crannies for your favorite sweet or savory toppings and goes great with any protein of your liking. What's not to love about waffles?

Although convenient to purchase in the frozen section of your favorite grocery store, there's an art to making good waffles.

(When I cook, I learn so much about food and it makes me appreciate what I put into my body.)

Did you know that good waffles are not made from pancake batter!?!?

Waffles are not just thick pancakes.
Pancakes are floppy, soft and spongy whereas waffles are crisp on the outside and light on the inside. Waffles contain a bit more sugar and fat compared to pancakes to ensure the perfect consistency on the outside and inside.

Knowing this fact makes me appreciate really good waffles!

Now that I have my own waffle maker, I am enjoying the art of making really good waffles.

I recently made Belgian waffles and I totally impressed myself with the final product. Since the last three pieces of my last batch (frozen after I made them) was finished this morning before our morning workout, I'm excited for another go-around at making the following recipe. Enjoy!

Homemade Belgium Waffles
Campy not included in the final product. 

  • 2 cups all-purpose flour
  • 3/4 cup sugar
  • 3 1/2 tsp baking powder
  • 2 large eggs, separated
  • 1 1/2 cups milk
  • 1/2 cup butter
  • 1 tsp vanilla extract
  1. In a bowl, combine flour, sugar and baking powder. 
  2. In another bowl, lightly beat egg yolks. Add milk, butter and vanilla. Mix well. 
  3. Stir into dry ingredients just until combined. 
  4. Beat egg whites until stiff peaks form (I did this by hand - what a workout!)
  5. Fold egg whites into batter. 
  6. Bake in a preheated waffle iron for ~2 minutes on each side (my waffle iron does not require non-stick spray or oil). 
  7. Makes 4 large waffles (or 16 bite-sized waffles)


EXPLORE new weather conditions


For 2018, I decided I would select a word to help define and guide my year.

I selected EXPLORE. 

I chose explore for many reasons but the original definition of "to travel in or through (an unfamiliar country or area) in order to learn about or familiarize oneself with it)" really spoke to me.

Although Karel and I will be doing a lot of traveling this year and thus, a lot of exploring, I felt like the word "explore" applies to so much more in life. As an example, sometimes it's important to explore our feelings. Feelings are often at the root of why we do and think certain things. Feelings drive our thoughts, behaviors and actions.

Although we are only in the 2nd week of the New Year, I have already explored my previous feelings about cold weather. In the past, I despised training outside in cold conditions. I never complained when it was cold because I knew I would be toasty warm inside on the bike trainer or treadmill. I never tried to train outside because well, it was just "too cold" for my liking. I developed a bad relationship with training in the cold, despite enjoying the change in weather in the winter. But the more I thought about things, I was simply resorting to what was comfortable and familiar to me. This thinking had little to do with my safety or health (with the right clothing, our cold weather is not unsafe for training) but instead, I had this idea of my "ideal" training conditions and anything less than my expectations was not practical and thus, I stayed indoors.

Well, that thinking doesn't work well in life for we will always be disappointed if we try to set a standard as to the best times or conditions to start or do/achieve something.

In further thinking, I recognized how much this mindset was not benefiting me for my upcoming races. Despite having big goals for myself in 2018, I must acknowledge and accept that come one of my five endurance triathlons this year, there's a good chance that I will experience race day conditions that are not ideal.

As part of my race day readiness, I need to explore training in unfamiliar and relative "sub-optimal" training conditions so long as my safety and health is never compromised. Although we can all build fitness and confidence by training in an environment that is comfortable, it's necessary to explore different conditions.

In the past week, I have rode my bike few times in 30-degree temps and have ran in sub 10-degree temps. This is all very new and unfamiliar to me but in keeping with my word of the year, it has been exciting to venture outside and explore how my body performs and how my mind works in different weather conditions.

Although I believe that athletes should primarily train in the environment that provides the best outcome for fitness gains and to keep the body in good health, we must pay attention to any thoughts that may be keeping us from exploring something new due to unfamiliarity. As an example, if you avoid training outside because it's "too cold" or "too wet" what will happen come race day if it's "too cold" or "too wet" for your liking? Will you start with the excuses that you can't race or you assume you will have a bad race or will you use your prior experience to know how to pace, dress and adjust your mindset for the best outcome possible with your given situation?

I really surprised myself over the past week for I never thought that I could train outside in such cold conditions. And it was COLD! But with each workout, I had a new, first time experience and I found it all really exciting, motivating and confidence-building.

Sometimes, when it comes down to it, we are our own worst enemy. We are scared or unwilling to step beyond what is comfortable and as a result, we miss out on many amazing life lessons and opportunities. It's so easy to fall into a routine or habits of doing what we like or doing what we are good at and avoiding what is "no fun". But learning about yourself and growing requires exploring new things in life - much of which may not be fun at the beginning.

With the help of my word of the year "EXPLORE" I have already found myself opening up to more opportunities and experiences. Now don't get me wrong - I would much rather train and race warm, dry and little to no wind conditions instead of cold, rainy and windy conditions but I can't control what will happen on race day. I am exploring new things this year because I want to put myself into situations that are out of my familiar/comfort zone in an effort to learn more about myself and in life in general.

I think it would be a shame to live life without exploring new things. I don't want to be in a rut of the same old routine day after day. I love living life and that includes exploring new weather conditions, food, people, places and experiences.

Life is to be lived and there is so much more to life than living within a space that is familiar and comfortable.


What's your 2018 stretch goal?

Last week I encouraged the athletes on our team to verbalize and commit to a race-day stretch goal for 2018. With a week of unfavorable weather conditions, there was no better time for this activity than on January 1st.

A stretch goal is something that you can’t do right now – thus a stretch is required. By having a stretch goal, you provide yourself with an opportunity to set your focus a little beyond what you are capable of achieving with a bit of work, patience and luck. A stretch goal can energize you to work a little harder than what you would do if you didn’t have that goal (especially in less than ideal conditions). Stretch goals are reachable with effort and time but just because you don't reach them, this doesn't mean that you failed.

We all recognize the importance of having goals but a stretch goal puts a little more healthy pressure into the goal reaching process. A stretch goal can help you change behaviors that are possibly holding you back from reaching your realistic goals. Stretch goals can give you motivation to try something new, embrace change or to step beyond your comfort zone.

Be mindful that it’s ok if you don’t meet your stretch goal. By having a stretch goal, you will be more likely to put in more work than if you don’t have a goal that wasn’t a little bit crazy, scary and a little beyond your reach. By having a stretch goal, you may find that you can achieve more than you thought possible, even if you don’t achieve that stretch goal by a given date.

What’s your race day stretch goal for 2018? 

As you think about your race day stretch goal, create a mental picture of what it will look like, sound like and feel like to achieve your stretch goal. Is it a race time, a placement, a feeling, an action?

What stretch goal will help you get you out of bed in the morning to train and what will keep you motivated and determined to put in the work, even when you are exhausted, the weather is crummy and you have a dozen excuses to keep you from starting your workout?  Make sure your stretch goal is just out of reach but not out of sight.

Here's my stretch goal for 2018:

For Ironman #13 and #14, my stretch goal is to break 10 hours at Ironman Austria (July) and 
place overall female amateur at IMWI (Sept). For Austria, I am not sure how the times will work out to get me across the finish line with a 9 starting my finishing time (eekk - crazy to think about it!) but I need this big goal in my life to help me take risks, stretch my comfort zone and stay committed to the small things (ex. strength training) and staying present in my training. I can't control what will happen on race day but I want to look back and know that I did what I could to make the stretch goal a reality. For IMWI, I decided to pass on Kona this year so that I could focus on a course that suited my strengths, race with my athletes and leave it all out there on the course for my last triathlon of the 2018 season. Unlike IM Austria, I am only racing the competition and not the clock at IMWI and it's a stretch to see myself winning the amateur female race but I need the challenge so I don't get too complacent and comfortable with my training over the summer.

What’s your race day stretch goal for 2018?