Trimarni Coaching and Nutrition

Ironman Lake Placid marked my 19th Ironman and my fifth time racing in Lake Placid. It was also my first Ironman-branded race since 2023, when I finally broke the nine-hour barrier with an 8:59 finish. Coming back to Lake Placid felt special, but before I even talk about the race, I have to say this: I was grateful to stand on the start line. The past two years have been some of the most challenging of my athletic career. I've had two knee surgeries for meniscus issues, and unfortunately the surgery on my right knee hasn't been successful. Ever since then, I've dealt with ongoing pain that has made consistent running almost impossible. There were many moments when I honestly wasn't sure if I'd ever race another Ironman. I've completed a few incredible extreme triathlons during that time, like ICON, The Stone and Patagonman but Ironman racing is very different. Extreme triathlons are about finishing the adventure. For me, when I think about an Ironman-branded eve...

I’m five weeks out from the most epic triathlon race that I’ve ever prepared for ( Embrunman ) and this past weekend was one of two “big” training days. I don’t do these epic rides very often but when I do, I have a few goals for the day. 1) The workout is not about gaining fitness but testing fitness. I don’t look at any metrics during the ride but rather, I go by feel and look the numbers after I finish. 2) I use the workout as an opportunity to test nutrition. I bring all my nutrition with me so that I am 100% self sufficient. 3) I enjoy sharing a big ride with other people. Unlike a normal ride or workout, there seems to be less excuses and more focus when you know it’s going to be a long day in the saddle. 4) I feel nervous but excited for these days. I know these workouts are going to be filled with highs and lows but I feel so much gratitude for my body for what it allows me to do. 5) An epic training day needs to be respected in the training cycle but I also don’t want to be so...

  Over the past few years, I’ve been drawn to races that demand more than fitness. I love events that require patience, resilience, problem-solving, and a willingness to embrace the unknown. Over the years, I've completed 7-stage Haute Route Alps, 8-stage Cape Epic, XTRI Canadaman, XTRI Icon, and XTRI Norseman. Each of these events have challenged me physically and mentally and in ways that are difficult to describe unless you've experienced them yourself. In 2024 and 2025, I finished my season by racing Ironman Chattanooga. A race (and distance) that feels very predictable and familiar to me. While I absolutely love the race and the venue, I knew I wanted to race something extreme in 2026. I’ve had my eye on Embrunman for the past few years and last fall, Karel and I decided that it was time for me to finally cross this event off my bucket list. Unlike the self-supported nature of many extreme triathlons, Embrunman is a true race from start to finish. There isn't a hike up...

Last week I had a few "off" days. I was very sore, low in energy and struggled to hold 'normal' paces. But I expected all of this as I was anticipating the start of my menstrual cycle. Although it's never a comfortable time of the month, the menstrual cycle should not be viewed as a barrier to performance but rather, it can be a valuable source of information that can help you train with greater awareness and develop a stronger connection with your body as a female athlete.  Every phase of the menstrual cycle brings unique physiological changes. If you have a monthly menstrual cycle, your energy levels, recovery, sleep quality, body temperature, hydration needs, and perceived effort will fluctuate throughout the month. These changes are not signs of weakness but they are normal biological responses that provide valuable feedback about how the body is functioning. Empowerment begins with awareness.  Communicating your symptoms with your coach and tracking your cyc...

I spent my 44th birthday doing some of my favorite things with some of my favorite people. Birthday Ride The morning started with a 90-mile ride with more than 8,500 feet of climbing. Some of my riding friends were out of town so we are planning a more “epic” belated birthday ride in a few weeks. But I was very grateful for those who were able to celebrate my birthday with me on two wheels. The weather was cool and overcast all day but it was a fun ride for over 6 hours. After the ride, my mom and Alan came over for pizza (from Coastal Crust ) and carrot cake. Karel got me the most delicious and moist carrot cake from Nothing Bundt Cakes . It was a simple day, but one filled with the people and activities that mean the most to me. This birthday was especially meaningful because it also marks 20 years since Karel and I were set up on a blind date (on a group ride). It's hard to believe I was only 24 when we met. Looking back, it's amazing how a single introduction can complete...