Essential Sports Nutrition


A thank you to....

Instead of calling the following companies "sponsors," I feel more comfortable talking about these amazing companies as our supporters and affiliates. We believe in aligning ourselves with companies who have quality products or services to help our athletes reach their personal health and fitness goals. If you have any questions about the following, just send us an email.

2018 Trimarni Supporters and Affiliates

We would like to send a BIG thank you to our Trimarni sponsors and affiliates for supporting the Trimarni team:
  • Run In - for helping us with our running gear/shoe needs
  • Mg12 - for helping our muscles stay relaxed
  • Clif Bar - for quality, organic ingredients in quality sport nutrition
  • Carborocket - for providing a quality bike and run nutrition in tasty flavors
  • Base nutrition - for making delicious bars and a variety of products to meet the needs of endurance athletes. And for being all around awesome. 
  • Veronica's Health Crunch - for the most delicious hand made crunch - ever!
  • Infinit - for customizable sport nutrition with safe and effective ingredients
  • Levelen - for helping athletes optimize our hydration needs through sweat testing
  • Hot Shot - for boosting neuromuscular performance and preventing muscle cramps
  • Solestar - for maximum stability, better power transmission
  • KLEAN for making quality products, tested to be clean and safe for athlete consumption.
  • Boco Gear - for helping us race in style
  • Canari - for the most comfortable, functional and stylish gear and for helping our athletes race in good-looking kits
  • Amrita bars - for making the most delicious tasting, high-quality plant-based protein and energy bars. 
  • Xterra - for the fastest, most comfortable wetsuit ever.
  • Alto cycling - for engineering the fastest race wheels
  • Swamp Rabbit Inn and Lodge - for keeping our campers happy with perfect lodging options
  • Ventum - for designing a cool-looking bike that has been backed by research and top-notch engineering. And for supporting athletes whenever needed at races. 
  • Salem Anesthesia - for your Trimarni support


Ironman-ish swim workout

The pool is my happy place. I don't always feel great in the water but I am always happy to be in the water. Lately, my swimming has felt strong and speedy. Sometimes I find myself in a swimming slump and I just feel horrible in the water for weeks at a time. I typically swim 4-5 times per week - 4 days during the week and typically once on the weekend on Sunday late afternoon. When I am feeling good, I treasure those swims and the workouts that I get to do when I am feeling ON.

Yesterday was one of those days. I had a great swim workout and despite feeling a bit tired near the end (with heavy arms), I was focused the entire time, enjoyed the entire set and managed to do a great job executing the workout. Again, this doesn't always happen so when I feel good, I make sure to take note of these workouts and put them in my memory bank to refer back to come race day (just in case any doubts pop into my head - which they usually do as it's normal to have those pre-race worries and what ifs).

Here's the swim workout from Tues morning:

500 EZ swim (last 50 backstroke)
200 kick with fins (on my back alternating free/fly by 50)

Pre-set: 2x's:
2 x 25s max w/ paddles
50 EZ
50 max w/ paddles
2 x 25's EZ
(rest 10 sec)
This is a great set, above, to do on race week to get the engine going) 

Main set
8 x 200's w/ 30 sec rest
8 x 100's w/ 20 sec rest
8 x 50's w/ 10 sec rest

All as: 
2 x 70%
2 x 80%
2 x 90%
2 x very strong

Cool down:
100 w/ buoy
50 breastroke/backstroke

The key to this set is to focus on execution which means not going out too hard and to be able to keep good rhythm and form even when tired as the set progresses. It's also important to stick to the rest breaks. I didn't take any extra rest between each part of the main set. I sipped on 1 scoop EFS during in 20 ounce water during the swi (finished the entire bottle during my swim)

Here's the data from my swim (I usually don't swim with a watch but I wanted to capture my splits from this workout):
4100 yards (57:41 swim time, 1:10 total time in the pool)
8 x 200's as:

8 x 100's as:

8 x 50's as (as you can see, I don't get much faster the shorter the distance :)


Now is not the time to diet

Nearing the 2-3 months out from a key race, many athletes start paying close attention to any limiters that could potentially sabotage race day performance. Weight is typically one of those "potential" limiters that comes to the front of the mind for my athletes.

Although weight can play a positive or negative role in performance, it's not the only way to improve or destroy performance. Sadly, when athletes start looking at performance and how to get faster, stronger or go longer, weight becomes the only focus.

It's not uncommon for the athlete who wants to achieve a specific body composition to look for strategies and behaviors that are extreme in order to make for quick changes. Because most people won't keep up with new habits if they don't result in quick changes or feedback, many of the strategies that athletes take to change body composition adversely affect health. Fasted training, restricting fluids and calories during prolonged sessions, not focusing on good recovery, eliminating food groups, drastically cutting out calories and not having an all around good relationship with food can cause a host of issues, such as : hormonal disturbances, slow tissue growth/repair, slow energy metabolism, declining energy and excessive fatigue, bone issues, endocrine issues, altered pyschological and physiological functioning and a decline in performance. The athlete who feels the need to make extreme changes in the diet is typically the athlete who will experience the greatest risk to health and performance down the road, if not immediately. In other words, a strong desire to get leaner for performance actually destroys performance, instead of helping it.  

Keeping in mind that even short periods of intentional or unintentional food restriction, food group elimination or poor sport nutrition fueling can negatively affect how you train, compete and recover. Poor exercise performance and an increase in injuries and burnout is common in the underfueled and undernourished athlete. 

Let a change in body composition be a direct and non-forced result of good nutrition habits and behaviors. By doing a great job of meeting your daily energy needs, focusing on nutrient timing, using sport nutrition properly and not neglecting your health, you'll find yourself with a body composition that you can be proud of because it's the body that is fueled, fit, strong and healthy and ready to perform. 

A healthy body performs amazingly well. Instead of making strict changes in the diet in order to change your body image, focus on fueling and nourishing your amazing body.

I never said you can't lose weight or change body composition to boost your performance. But now is not the time to diet (nor is it ever OK to make an extreme change to your diet that isn't sustainable). If your strategies for weight loss or body composition change are counterproductive to your initial goals of being faster, more resilient, healthier, stronger and more powerful or you are unable to meet the athletic demands of your sport with your new lean and toned body, your dietary approaches are not productive. 


The Ironman hat is ON!

It would be wrong to say that we are just now starting our Ironman-specific training for Ironman Austria as we don't like to break down the season from race to race. However, now that our two half Ironman events are behind us this season and next up is Ironman Austria, it's only appropriate that now is the time to put on the Ironman hat and put the mental energy into the next 7 weeks of training. While the training volume is going to increase slightly, it won't be anything drastic or extreme, relative to what we have already been doing over the past few months.

This weekend was a long ride of 5 hours followed by a 20 minute run. The ride was beautiful as we rode to Keowee and then back home with a big loop that included over 5000 feet of climbing (we actually picked this route because it was a more "mellow" route with not a lot of climbing. Funny how the elevation just adds up where we live! The last time I rode this long was in Ironman Chattanooga in September so it's been a while since I've spent this much time in the saddle but it wasn't too much of a stretch from our normal 3.5-4 hour rides that we have been doing over the winter/spring. Because we are still recovering from the eccentric muscle damage of St. George (downhill running), the training volume and intensity of running has been very low this week. My "long" run on Sunday was only an hour and it was one of those make-me-feel good types of runs.

With the race season in full swing, the excitement for training and racing is high. Warm weather makes it easy to start the workouts that you once dreaded and you may be tempted to go harder than you should, especially if you are training with others. Every workout may become a race-prep strategy and you may neglect proper fueling and hydration with the warmer temps. I find that many athletes get into trouble around this time of the season as bad habits from the winter/spring begin to become more noticeable or the excitement of racing takes over and there's little ability to make good decisions in the moment. I feel it's important to remind you that all the small things that you do - mobility, fueling, daily eating, good sleep, proper hydration, good recovery, etc. - are essential to keep you healthy and well all season long. 

If you are like us and have your racing "hat" on, don't forget all the good things that you have been doing all winter long to get you to where you are right now or else you may find yourself injured, overtrained or sick.