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Showing posts from October 19, 2014

Train smart and enjoy the journey

Thank you to all the athletes who applied for 2015 Trimarni coaching! We reached our capacity before our deadline and we look forward to the opportunity to work with an amazing group of inspiring, motivating and hard-working age-group triathletes in 2015. If you are interested in applying our coaching methodology to your training, we will be offering our NEW 8-week transition plan in the next few weeks, which features specific strength training exercises that will yield positive results in swim, bike, run fitness. The transition plan will also help you build a strong foundation as you work on form and skills. We will also be offering the transition plan WITH our pre-built running and triathlon training plans. Stay tuned! -------------------------------------------------------- What comes to mind when you think of the word “smart” in relation to an athlete? Perhaps doing this well or perfect or being able to execute or not miss a workout? Well, certainly smart athletes are not

7 race season planning tips

Every athletes deserves and needs an off season. However long you choose to take off and your own definition of "off" is certainly up to you and your coach but it is critical that you give your body and mind time off from structure and training stress before starting your next season.  With so much free time on your hands without daily hours of training, the off season is a great time to plan your upcoming season.  To help you peak appropriately as well as avoiding burnout and to maximize your time training, planning your season is one of the most important factors that will influence your season success. Pick the wrong races for your body, that occur at the wrong times, and no amount of training will trump a poorly planned season.  The reason why athletes of all levels must plan out the season is so that you can properly periodize your training. Based on your races and the priority of those races, alongside any other stressors or life events that may influen

2015 Team Sumbal Race Schedule

What a great feeling to have our A+++ race planned for 2015!!! Is it too early to start the Kona countdown? So the question is....How much fitness can we gain over the next year as we save our best performance for the 2015 Ironman World Championship? Just to clarify, we will never race injured or sick so this schedule is always subject to change. Also, no race on this schedule is as important as Kona so we will never put our bodies in a situation that we may sabotage our Kona race day performance in a less important race. Because we do not incorporate a lot of high volume training into our Ironman training plans, we will use most of our season focusing on skills/form, strength and speed prior to increasing volume. Our typical IM prep is around 12 consecutive weeks. Also, we know that life "happens" all the time and we always strive to find balance in life as age group triathletes so rarely does a planned schedule go 100% as planned.  I will dedicate a blog her

Sweet potato and edamame stir fry

What a delicious creation!  Karel and I went grocery shopping a bit late tonight (around 6:30pm) so by the time we returned home and unloaded the reusable grocery bags, it was 7:30pm. We didn't shop hungry thanks to a small snack before we left but come 7:45pm we were ready for dinner.  We both did our own meals this evening and I just wanted something simple.  My original plan was to cook my sweet potato and have a side of veggies. I steamed the edamame, corn and mushrooms and I was ready to eat. But then it came to me....why not combine everything together? Oh, what a delicious, simple creation!!! I cubed the sweet potato and combined it with a ladle or two of the veggie mixture. I seasoned with pepper and a pinch of salt and drizzled with olive oil.  Not pictured is the slice of fresh Mozzarella cheese that I enjoyed as I was getting my dinner ready and also the big dollop of Fage 0% Greek Yogurt that I served as a dip on the side.  I just love meal time.  Wha

Avoid overtraining and burnout

As a coach, I find that my hardest job is telling athletes to rest. Certainly, my athletes are not seeking an expert to tell them how to take a day off from training but instead, to give well-designed, challenging and well-placed workouts in a periodized, individualized training plan in order to take their fitness to the next level.  When an athlete begins to adapt to training stress, the consistency in training can be very motivating.  Athletes know that to improve fitness, there must be a consistent load placed on the body and often with intensity and at an uncomfortable volume.  So in addition to rest and recovery days, I now have a great respect for rest in the off-season.  And this doesn't mean a few weeks of swim,bike, run workouts without gadgets or group workouts "just for fun." For the past 6-weeks I have done minimal exercising. Less than an hour a day and much of it was not related to swim, bike and run.  Lucky for me, I had a par