Trimarni Coaching and Nutrition

Don’t miss out on this one-time opportunity to purchase this limited edition "Cape Epic" Trimarni kit.  The stores closes on November 25th. ORDER HERE. Thank you for your support! Why did we design these limited edition kits?  For 8 days, from March 15-22nd 2026, Karel and I will ride over 430 miles and climb over 52,000 feet on our mountain bikes in South Africa at the 2026 Absa Cape Epic . And for the first time ever, we will race together as a team. Through rugged terrain, up rocky climbs and down thrilling technical descents, we must stay within two minutes of one another at all times during each stage, or face penalties. And as a team, we must wear matching kits for all 8-stages.  This world-renowned race is often described as the “Tour de France of mountain biking” — a truly epic test of endurance, focus, and teamwork. Karel will be turning 50 next year and I will be embarking on my 20th consecutive year of long distance triathlon. We've conquered a lot over the yea...

Are you racing internationally?Traveling to new places can be stressful but carb loading doesn’t have to be. Choose foods that are: ✅ Easy to digest ✅ Low fiber/low fat ✅ Carb-dense - Ideal for saturating glycogen stores before race day.  Thankfully, your favorite, carb-rich staples are likely to be found anywhere around the world. If you know your go-to carbs might not be available, be sure to pack familiar packaged foods that you’ve trained with for a well-fueled body and happy gut.

Cooler weather triathlon races bring unique challenges when it comes to clothing, pacing and mindset. But fueling mistakes are some of the most overlooked. Key considerations for include: ▶Cool enough that thirst/appetite may be suppressed, increasing the risk for bonking and dehydration. ▶A demanding/hilly bike requires a somewhat elevated effort and increased energy cost - alongside more time out on the bike course. ▶A flat run course - with "perfect" weather may feel great in the early miles but falling short on bike nutrition can lead to early fatigue.

The off-season is a critical part of an athlete’s yearly cycle—a time to refuel, recover, reset and reset. For many athletes, the off-season is challenging because it brings anxiety about losing fitness or gaining weight. Your daily diet should never be a source of stress. By prioritizing nourishment over restriction, you can give your mental and physical health a boost before you begin your next phase of training. Here are some tips on how you can navigate off-season eating with confidence.  

The Ironman World Championship in Kona, Hawaii consistently highlights the significant impact of heat and humidity on human performance. Despite being prepared with your hydration and cooling methods, ALL athletes are at risk for a heat-related illness. As an athlete, it's critical to understand thermoregulation, the impact of heat on the body during exercise, heat related symptoms, risk factors, what to do if you suffer from it and how to reduce your risk. Stay smart, stay hydrated, stay cool and stay aware. Your health depends on it. Thermoregulation Thermoregulation is the maintenance of internal core body temperature by balancing heat generation with heat loss. 98.6 F (37 C) is the accepted norm for human body temperature. Hyperthermia occurs when your body absorbs or generates more heat than it can release. Your body is always adjusting to keep your body in homeostasis. Muscle contractions product heat as a by-product of metabolic processes. Because the body is very inefficien...

In a world where elite athletes push the limits of human performance, people still feel entitled to comment on the bodies of athletes. From social media to sports commentary, athlete bodies are constantly judged, praised, picked apart, or criticized. Too often, weight and appearance overshadows performance.Here's the truth: this obsession with how athletes look is harmful and needs to stop. Athletes Are Not objects Athletes train to perform, not to conform to body image standards. Their bodies are shaped by the demands of their sport, proper fueling, and genetics, while maintaining optimal health - not by trends or ideals. Commenting on how those bodies look— muscular, lean, heavy, not "feminine" or "masculine" enough—devalues their hard work because of superficial judgment. Focusing on an athlete's appearance or weight detracts from their performance, leading to a skewed perception of what success truly means. Damaging to Mental Health No athlete is immune ...

Earlier this summer, I was quoted in an article from Outside Run titled " A Sports Dietitian’s Guide to High-Carb Drink Mixes. " With the recent hype of professional endurance athletes consuming between 120-180g of carbs per hour while racing, it's important to know that more is not always better.  Like your muscles, the gut is adaptable. You can train your gut to increase its ability to absorb and tolerate carbs when training and racing but it takes time and repeated exposure.  Don't expect your stomach to tolerate 100g carbs per hour on race day if you have only been training with 50g carbs per hour.  For more info, check out the article here.

Just because you can run fasted doesn’t mean you should.  The ongoing debate "to fast or not to fast" sparks passionate discussions within the running community, with proponents highlighting benefits like improved fat adaptation and weight loss, while opponents raise concerns about performance, health, and weight gain. Pro ultrarunner @kilianjornet has publicly discussed occasional use of fasting before easy, low-intensity runs to understand how his body adapts to running with depleted glycogen (carb) stores. Meanwhile, other elite ultrarunners, like @mountainroche attribute the “high carb revolution” as the primary catalyst for the increasing rate at which endurance running records are being broken.So, what’s the real story behind fasted running, and is it a strategy worth considering for your training? Check out my full article at Outside Run .

Do you intentionally change how you eat throughout the day depending on your workout(s) for the day?  When an athlete works with me on daily and sport nutrition, the above is a question that I often ask when athletes expresses their struggles with injury, health issues, fatigue, and a performance decline.  Checking off those hard-earned miles is only one element in preparing your body for an endurance event.  Often underestimated—yet vital for success—is daily nutrition. For many athletes, busy schedules and a rushed lifestyle alongside training can make it difficult to eat enough of the right foods, at the right times to support your active lifestyle. Even with the best intentions, if you end up tired or hangry, good intentions can easily give way to fast food or mindless snacking.  Marathon training challenges your body daily in a variety of ways, so your diet must change to support these different stressors.  In my recent  Outside Run article , I go...

On October 23rd (Thursday), after I did my run workout and Karel went for a swim, we were off to Wilmington, NC.  IM 70.3 NC was our last team race of the year. I've always wanted to visit Wilmington because I've heard great things about the race and race venue. Plus, Karel and I are really enjoying making new memories with Sunny and this would be his second time seeing the ocean. Additionally, Karel's mom is with us (until December) and it's always a treat to take her to new places.  Our 5 hour drive to Wilmington went smoothly and we arrived to our downtown Airbnb around 3pm. After unloading our stuff, Karel met with two athletes to work on their bikes and Sunny and I walked a few blocks to the race expo area (next to Aloft hotel). Ironman gifted us with two VIP passes as we were one of the top 3 largest tri clubs at the race. I picked up our VIP stuff which included an emergency pack of sprays (ex. bug spray, sunscreen, etc.), wrist bands, cowbells and backpacks. We ...