Essential Sports Nutrition


Trimarni All-Levels Camp - Day 2 recap

The energy and enthusiasm was still high on day 2 of camp. Now that our campers had a full day of training behind them, it was time to step things up a notch with more workout specificity and applying the skills that we focused on in day two of camp.

After we let our campers sleep in and get in a good morning meal, the first workout of the day was an endurance swim. We gave them one of those sets that if you see it on your training plan, it's much more "fun" to do with others than alone with your own thoughts.

After the swim, our campers had a little break to refuel and rest before an afternoon brick workout. The bike portion of the brick allowed our campers to work on the end of ranges for cadences with heavy gear work when climbing and high cadence work when descending. While not necessary to force/apply these end of ranges on race day, it's important to train the end of ranges as an available tool in the race day physiological resource tool box.

After the bike, it was time for a run. The run off the bike is one of our favorites and a very specific run. While the early season bricks are focused on finding form while keeping the running off the bike very short (10-15 minutes), now is the time in the season when our athletes need to be able to adjust efforts while running - without chasing a pace. The brick run was very specific to half IM racing and one that we love to use for our athletes in the weeks leading up to a race to "feel" certain race efforts.

After the brick, day 2 of training camp was complete and per tradition, it was time for our pizza party + coaches Q&A. 

Here's a recap of day 2 of camp:

  • Dynamic warm-up/mobility work
  • Coaches discussion on swim workout
  • Swim workout at Furman University (entire pool reserved for campers)
  • Endurance focus swim
  • Bike workout applying end of ranges cadence work on a 2.5 mile rolling hill stretch of road (out and back) 
  • Smooth ride back to the camp house
  • Brick run on Swamp Rabbit Trail (staying on one stretch of road so that campers can pass by one another for support)
  • Pizza party (coaches treat) from Sidewall Pizza Company
    Coach discussion/reflect on day 2 of camp
  • Athlete/Coach Q&A
Here are some pics from day 2 of camp: 

Swim workout for lanes 5-6 (more experienced swimmers)

Workout for lane 4

Workout for lanes 1-3

Snapping a pic/video of our campers in action

Campers in action at the Furman Pool 

Quick stop for a pic. 

Ready for intervals.

Doogie (aka Mr. Llama) loves a visit from a passing-by cyclist. 

Run workout (two options) for off the bike.

Campers finishing off their brick run. Teamwork makes the dreams work!

This way for pizza for Trimarni athletes!

All Trimarni athletes recognize the importance of fueling/hydrating while running and always run with a hydration belt/pack. 

Pizza and salad from Sidewall!

Campy loves the camp pizza party, especially when he food "accidentally" falls into his mouth.


Trimarni All-Levels Camp - Day 1 recap

It's been a camp tradition for us to make sure that our campers feel slightly exhausted and accomplished on day one of camp. Typically this means packing the day with swim, bike, run workouts from morning until late afternoon. This year at camp was no exception. Our campers started the day at 8:15am and finished just after 5:30pm with only a 90-minute break from 12:30-2pm.

For this camp, the theme of our camp is "Do things well". We are constantly addressing issues with form, skills, terrain management and execution to ensure that our campers/athletes can execute well on race day. While fitness is important, far too many athletes get overly obsessed with becoming fit through training but lack the ability to apply that fitness to race day conditions/courses. At Trimarni, we teach our athletes how to race well with their current level of fitness.

At camp, we are constantly reminding our campers/athletes that endurance triathlon racing is done on a tired body. As the race continued, mechanical/muscle, cardio, brain and body fatigue progress. Thus, we must learn to do things well in a fatigued and tired state. This means making good terrain, skills, nutrition, mental and pacing decisions when not feeling relatively fresh. 

There's always a strong emphasis of education at our camps, with constant individual skill/form feedback, but coaching only works if athletes can take "coaching" information and apply to race day. We strive to make sure that our campers/athletes can apply training to outdoor/real world settings on race day, in an unfamiliar and perhaps challenging and stressful environments.

Here's a recap of day 1 of camp:

  • Athlete introduction
  • Coaches discussion on camp focus
  • Swimming/open water discussion
  • Swim workout at Furman University (entire pool reserved for campers)
  • Speed-focused and race day simulation with sighting and deck-ups
  • Track workout at Furman University
  • Form and effort focus, with emphasis on half Ironman distance racing
  • Cycling discussion by Karel
  • Focus on climbing, descending, how to properly get out of the saddle to climb, u-turns, changing gears
  • Skill application - practicing climbing out of the saddle, u-turns, stopping on demand
  • Bike workout - ~30 min smooth ride out to the "course"
  • Main set (3-4 times) on a flat + steady/steep climb 
  • Smooth ride back to the camp house
  • Coach discussion/reflect on day 1 of camp
  • Athlete/Coach Q&A
Swim workout

Campers getting ready for the pre-set 

Track workout (immediately after the swim)

Campers warming up on the track while listening to coach Karel discuss proper running form for triathletes. 

Karel demonstrating the proper way to get out of the saddle when climbing. 

Smiling faces before workout #3

A perfect spring day in the mountains for a ride. 

Before the start of the main set

Never a shortage of farm animals where we ride. 

Riding back to the lodge 


It's time for camp!

When I was young, I loved going to summer camp. I still have so many unforgettable moments from my many camp experiences. As I grew older, my summer camp experiences were replaced by swimming......lots and lots of swimming. There were swim practices, swim meets and even swim camp (aka "hell week"). Regardless if I was attending summer camp to improve my life skills or attending swimming camp to improve my fitness, there are so many benefits of attending a camp:
  • Trying new things
  • Stepping out of the comfort zone
  • Discovering new strengths
  • Building friendships
  • Discovering the value of hard work
  • Learning to take healthy risks
  • Setting goals
  • Being responsible 
  • Being attentive 
  • Teamwork
  • Learning
  • Improving decision making skills
  • Overcoming obstacles
Every time we plan a triathlon training camp, we look forward to providing our campers with all the benefits of a training camp, like improving fitness, learning new skills, breaking bad habits and making training fun, but also providing our athletes/campers with the opportunity to escape the day-to-day responsibilities, stressors, distractions and excuses so that they can put all energy, time and focus into training. By creating good habits at camp, there's a great chance that our campers/athletes will bring those habits back home to their familiar environment in order to make better, faster and bigger gains in fitness while keeping the body in good health. And above all, we want our athletes/campers to enjoy this sport for many years to come so we hope that our training camps remind our campers/athletes how much fun the sport of triathlon can be and why all that solo training is "worth it". 

Before I start my recap of camp, I'd like to send a HUGE thank you to the following companies who provide products for our campers at the 2018 Trimarni Greenville All-Levels Triathlon training camp.

  • Amrita - bars
  • Base Performance - bars and hydro
  • Veronica's Health Crunch
  • Mg12 - balm and roll on
  • Clif Bar - blocks, Luna Rice bars, gels, hydration, recovery
  • Pjuractive - anti-chaffing cream
  • Klean - recovery protein, BCAA, hydration
  • INFINIT - sport drink
  • Carbo Rocket - half evil 333 and hydration
Also a big thank you to Canari for shipping our team kits in time for camp, Furman University for letting us use the pool and track, Sidewall pizza for our Friday camp pizza party, BOCO gear for helping us design the coolest backpacks ever and to Greenville, for providing us with the perfect triathlon playground for our training camps. 


It's that time again.....Trimarni training camp!

On Wednesday, we will be holding our 12th group training camp. Since our very first camp back in 2013, we have enjoyed the "camp" experience for our athletes as it is a great opportunity for our campersto checkout of normal life stressors and responsibilities, disconnect from gadgets in order to explore nature, stretch the comfort zone, learn, boost fitness and bring some added motivation and excitement to training by training in a group setting in a beautiful training location.

For the past five years, our spring all-levels triathlon training camp was always held in Clermont, Florida but with Greenville being the perfect cycling playground for triathletes, we felt strongly that our campers/athletes would benefit more from training with us in the mountains on safe, quiet roads with comfortable weather conditions.

Planning a group training camp is not easy and it requires many months of preparation, time and energy. We take great pride in providing our campers with a variety of benefits as a Trimarni camper, including (but not limited to): 
  • An awesome swag bag filled with a variety of products from Trimarni sponsors and affiliates
  • Trimarni logo gear (ex. bags, hat, t-shirt, water bottle, swim cap, etc.)
  • Minimal driving to/from training locations (most rides start from the camp house)
  • Safe and easy to access training grounds
  • Reserved pool (the entire Furman pool)
  • Group living situation for camper bonding (included in camp fee)
  • Structured training with a specific purpose for every workout (not for the purpose of collecting miles)
  • Planned routes (no cue sheets given - we are out with our campers for all rides)
  • Challenging but fitness-appropriate workouts to stretch comfort zone
  • SAG support vehicle for all rides (with our amazing SAG leader Joey)
  • Assistant coach Joe to provide feedback/assistance
  • Pizza party (vegan/gluten free options provided)
  • Education - lots and lots of education
  • Skill work to break bad habits and to improve skills
  • Enthusiasm, motivation and support from coaches at all times
  • Ego-free atmosphere - no one is too fast or too slow
  • Packed schedule of training with appropriate time for fueling/recovery
  • Specific recommendations/guidelines for fueling/hydration
  • Typical camp size - ~15 athletes with 3 coaches (5:1 athlete to coach ratio)
To follow along with our camp activities, you can connect with us on Facebook at Trimarni Coaching and Nutrition. 


Weekend recap: Mini training camp

Whew. What a weekend of training.

A few weeks ago, our professional triathlete Ericka planned a visit to Greenville from Friday-Monday so that Karel could install electronic shifting on her bike. When we saw that the weather forecast was nearly perfect for outdoor training starting on Friday, Ericka was able to get off work one day early and head from NY to Greenville on Thursday.

Since Ericka trains indoors on her bike for all of the winter and requires layers to run outside, this was a great opportunity for her to train outside and put all that indoor training to good use before her season of racing starts in late April. We have been coaching Ericka since October and she is becoming a very durable and resilient athlete. With a great mind on her strong body, this weekend of training (aka mini training camp) was beneficial for us to see how she bounced back from workouts and mentally and physically dealt with a bit of an intentional training overload under our guidance. While Karel and I were able to join Ericka for all of her training sessions in this mini training camp, we had specific training sessions for her to do each day as this camp was all about her and her needs.

Here's the recap of the mini training camp (the bike/run routes were planned loops/routes so we didn't go by time/miles). The below run times/distances are mine as Karel and Ericka are much faster runners than me. All of our workouts can be found on Strava for maps:

Friday AM: 
4:47 bike (83.5 miles) with a planned 45-minute strong effort interval through Rocky Bottom to the Continental Divide (~10.5 miles, 1780 feet of elevation gain).
28 min run off the bike (3.68 miles, 260 elevation gain)

Friday PM: 40 minute, 2200 yard swim
Warm-up: 600
Pre set: 4 x 150's (snorkel, band, buoy)
MS: 1000 swim with paddles and fins

Saturday AM: 
1:20, 4700 yard swim
Warm-up: 400 swim, 300 as (50 kick, 25 swim with fins)
Pre set:  2 x 300's as (75 smooth, 25 strong x 3)
MS 2x's (first round with buoy, paddles, ankle strap)
200 smooth into 50 fast. Rest 10 sec
150 smooth into 50 fast. Rest 10 sec
150 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
400 with snorkel (buoy and ankle strap)

Saturday AM (right after swim): 
1:30 hr run (10.2 mile run with 640 elevation gain)
WU: ~40 minutes smooth, form focused with stops and stretches
Pre set: 1 x .67 mile loop (slight downhill, gradual uphill, gradual downhill)
MS: 4 x .67 mile loop (same as above) with 90 sec rest
Then: 15 minutes form focused running

Sunday AM: 
5:10 bike (89 miles with 7200 feet elevation gain)
All endurance riding with the last (almost) 2 hours as sustainable strong.

Sunday AM (right after the bike)
35 minute run (4.47 miles, 351 elevation gain)

Sunday PM (about 3 hours after the morning brick)
20 minute run

Here are some pictures from the weekend to showcase our amazing cycling playground!

Stopped at the Firestation near Flat Rock to fix Ericka's headset that came loose. Thanks to Fireman Allen for having the right metric allen wrenches for Karel to fix her bike. 

Bakery stop at Flat Rock!