Trimarni Coaching and Nutrition

There are a few things that I can not train without on the bike, especially during Ironman training. Spending at least 7 hours (total) outside each weekend, sweating and training my body on the bike and running, means that I get a lot of sun exposure.  Now I have to thank my dad for my naturally dark skin, unlike my mom and my brother who are a bit on the pale side (thanks Dad!). However, even though I do not burn very easily, I never take advantage of my time in the sun and I always put on some type of sunscreen to protect my skin from UVA and UVB rays.  SUNSCREEN INFO  (specifically UVB and UVA, not discussing UVC)  UVB (B for burning) rays cause sunburns and cancer. UVB rays damage the skin's more superficial epidermal layers. UVA (A for aging) rays increase skin aging, suppression of immune system and can cause skin damage. UVA contributes to and may even initiate the development of skin cancers.  The American Cancer Society recommends...

Veggie Packed Soup (serves 2) 1 can of your favorite soup (or dried soup package) 1 cup noodles or whole grain of your choice 1/2 cup each (canned, rinsed and drained - chickpeas, black beans, white beans) Chopped cauliflower Sliced leeks Water Parlsey Cracked pepper 1. In large pot, combine 1 can soup + 1 can water. 2. Turn to medium heat and add noodles, beans, cauliflower and leeks.  3. Cook for 15-20 minutes or until all ingredients are soft and evenly cooked.  4. Stir in parsley and pepper to your taste. Enjoy! French Toast Pizza Serves 1 ( two of my favorites combined into one!) 2 slices favorite bread (we love rye and sourdough) 2 eggs (1 whole and 1 egg white) Marinara or tomato sauce Shredded cheese Fresh basil Olive oil 1. Scramble eggs together in shallow bowl. 2. In a large skillet, drizzle a little olive oil (about 1/2 - 1 tbsp) and turn to medium heat.  3. Soak bread on both sides in egg mixture.  4. Cook each sl...

Last Sunday I had a wonderful time "speaking" to some of the members of the  Strong & Focused triathlon club  with a Webinar on Race Day Fueling Tips.  In an effort to help as many triathletes out as possible to reach personal racing goals, I would like to share some helpful information with you.  First, I want to share a brief story.  IMFL Finisher 2006 Boston Marathon Finisher 2006 When I started endurance racing back in 2006 at the young age of 23, I had some knowledge of sport nutrition and training thanks to recently graduating with my Masters in Exercise Physiology. But I certainly did not know what I know now as sport nutrition science is always evolving.  Also, as a 8x Ironman finisher, I've learned that many times, experience in real world settings many times trumps science in a laboratory. So as I was training for my first Boston Marathon and first Ironman (IMFL), I had some understanding of how to fue...

Attention Female Fitness Enthusiasts and Professionals… FINALLY! A Fitness Summit FOR WOMEN ONLY, PRESENTED BY WOMEN ONLY. Covering the Critical Exercise & Nutrition Topics Women Need to Know & Understand to Build and Protect their Strong, Fit & Fabulous Female Bodies for Life! Introducing the FIRST & ONLY Women’s Fitness Summit! It’s time for an event featuring the best woman presenters covering the women’s fitness topic that women want and need to know about. Topics like: Athletic Amenorrhea  Urinary Incontinence (no, you shouldn’t pee your pants when you exercise) Pelvic Floor Dysfunction in the Female Athlete Specific Strength Training Needs and Wants of Women How to Train and Inspire Your Female Clients Correctly Pregnancy Training Exercise and Training for Menopause Influence of the Menstrual Cycle on Exercise & Nutrition Management Weight and the Role of Carbohydrates in the Diet of a Female Athlete Training Requirements of Female En...

The countdown continues. 27 days until IMWI! Although you should always value recovery in a smart training plan, it's the 4 weeks out from your race that are the most important in terms of arriving to the start line healthy, injury free and hungry to race.  1 month out, your goal is to recover as much as possible from every workout. It's very easy to put in random "confidence building" long or intense workouts but often times, more damage can be done if you are trying to "prove" something with your body in the last few weeks before a race. Fitness is gained over time and to race strong, you have to periodize your training so that you can build, peak and taper appropriately.  To race strong, this doesn't mean just taking a planned or unintentional day off from working every now and then but being smart with what you do on your recovery days, when you plan them.  Many athletes are great workout followers. They have a planned workout...