Trimarni Coaching and Nutrition

  With the racing season behind us and cooler weather arriving, we're entering what we call the foundational phase for our Trimarni athletes. When the off-season is over, it's time to build a strong(er) foundation for the upcoming year. For example, training intensity and duration may be lower. The weather is cooler. This means your carb, sodium and fluid needs are less. You also have more time throughout the day to replenish glycogen stores and support recovery between sessions. The important thing to remember is that lower intensity/volume doesn't mean you stop fueling or hydrating. You still need to support the work you're doing, recover well, and maintain your health as you build your foundation for the next season. At The Feed, you have lots of options to explore, whether you're looking for different flavors, mixes, hydration products, bars, gels or fueling options for your cooler-weather workouts. Remember, your sports nutrition products shouldn't stay the...

When was the last time you exercised and told yourself “that was SO MUCH FUN!” Not because it would improve your fitness, burn calories, help you reach a race goal or make you a better athlete. But you were smiling, laughing or feeling like you were filling your soul with joy and happiness? My last race of the year ( Embrunman ) was in August. I then spent another 2 weeks cycling in the French Alps. Since returning home, I've maintained a relatively high level of swim, bike, run fitness with structured training through October 11th. After Karel finished participating in the Ironman World Championship, I officially “shut down” my 2026 training and racing season. Over the past few weeks, I've continued to stay active, with a few days here and there completely off due to life, travel and other priorities. But something I'm prioritizing is seeking opportunities to exercise for the fun of it. I've been very excited to mountain bike with Karel, ride my road bike with friends,...

  Trimarni Coaching Applications Are OPEN for 2027! APPLY HERE  (deadline October 30th). At Trimarni, we believe successful coaching starts with understanding the person behind the athlete. Your goals, experience, work/family schedule, strengths, challenges, and life outside of sport all matter to us.  Our coaching methodology combines individualized training, ongoing communication and feedback, sports nutrition guidance, race preparation, cycling and bike fit expertise, and a commitment to the health and longevity of every athlete. We want to help you become a stronger, more capable athlete while building a sustainable approach to training.  Great coaching requires more than a scientific approach to training. Science informs our coaching, but experience, individual understanding, and the relationship between the coach and athlete shape how we apply it.  Let's be honest. There is no shortage of data, testing, training metrics, and scientific principles in endura...

Karel’s thoughts on Kona…… My 20th Ironman and sixth Ironman World Championship is complete. Kona has been part of my triathlon journey five times now, and while I have plenty of Ironman experience, this race reminded me that experience only takes you so far. You have to respect the course, the conditions, and what your body is capable of on that particular day. This year’s race was tough, as it should be. After years of relatively calm conditions, we finally got the full Hawaii experience: heat, humidity, wind, and a challenging ocean swim. I was relieved to cross the finish line in 10:11:02, finishing 37th in the 50–54 age group out of 249 athletes. Getting to that finish line, however, was far from straightforward. Pre-Race Going into the race, as you probably know, I was still dealing with a partial tear in my upper hamstring tendon that I sustained near the end of the marathon at Ironman Lake Placid. My training was far from ideal. For several weeks, I couldn't bike or run con...

As you may know, Karel won his age group at Ironman Lake Placid in late July. With about eight miles left in the marathon, he felt something pop in his leg. At the time, we didn’t know exactly what had happened. Two weeks later, an MRI confirmed a partial tear in his upper hamstring tendon. And suddenly, the Ironman World Championship was in question. Sometimes, the hardest part of racing isn’t the race itself. It’s accepting that the race you had planned may no longer be possible. Karel had already registered for Kona (which happens at the award ceremony the day after the Ironman) but after he received the diagnosis of the injury (2 weeks later), he regretted the decision. He knew he wouldn’t be able to prepare the way he normally would, and there was a very real possibility that he wouldn’t be able to participate at all. Saturday October 10th will mark 12 weeks since the injury. For many athletes, returning to running after an injury can take a lot of time. It’s not just the time to ...

  If you are ever struggling with motivation to train (or exercise) in late September/early October, head over to Kona, Hawaii as you will find yourself with endless motivation and energy.  For ten days, I get to be a "spectator athlete." This means I get the fun part of training on the course without the pressure or the stress. As I write this, it's officially race week and the island is getting busier and busier with athletes. Even as I write this at 6:30pm (and the sun has set), I see so many people out walking (and running) on Ali'i drive. By 7am, athletes are swimming the ocean. The Queen K gets busy with athletes riding and running by 8am. There are cyclists and runners everywhere. Although it's "only" 78-80 degrees here (everyday) it feels incredibly hot and humid. It's the perfect weather for training as there's never a bad day to be outside.  I purposely did not take an off-season in September as I wanted to maintain a good level of fitn...