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Triathletes should not fuel like runners

  Although we have a tremendous amount of research on sport nutrition strategies to optimize performance in runners, there's very little research on long distance triathlon.  It's impossible to isolate one variable in a triathlon-focused experiment. For example, with so many different environmental, physical, mental, terrain, pacing, fitness and physiological factors contributing to performance in a 70.3 or 140.6 mile event, it's impossible for research to create specific sport nutrition guidelines for swimming, biking and running when there are so many unpredictable and uncontrollable variables. We must recognize that running off the bike for 13 or 26 miles in a half or full distance triathlon (respectively) is very different than running a stand alone half marathon or marathon. For example, a stand alone endurance runner will start the race is cool or cold conditions, first thing in the morning with a body that is glycogen loaded and well-hydrated. Marathon races are oft...
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How's your relationship with social media?

It was 19 years ago when I trained for my first Ironman. I was 23 years old. I knew about the Ironman from the NBC coverage of the Ironman World Championship in Kona but I only knew a few people who had finished an Ironman distance triathlon. Back then, I felt alone in my Ironman journey. In 2006, I wasn't actively involved with social media. Facebook was still in it's infancy and Instagram didn't exist. As I was preparing for my first Ironman, I didn't find myself comparing my journey to anyone else because I had nothing and no one to compare it to. I didn't feel inclined to buy fancy gadgets or use specific nutrition products. I wasn't being "influenced" to buy certain things on social media. After the race, I had to call my friends to let them know how I did in the race. I didn't feel any pressure before or during the race because there wasn't a way to track my performance. Social media has become a standard part of our lives. I'm incred...

3 balanced meals to nourish, fuel and satisfy

As an athlete, you have unique nutrition needs compared to the inactive. The interrelated roles of macro- and micronutrients, along with hydration, impact your health and physiology. As an example:  • Water is needed to maintain body temperature, remove wastes and lubricate your joints.   • Carbohydrates provide energy for your muscles, maintain blood glucose levels and fuel the central nervous system.   • Proteins are the building blocks of your muscles and help with rapid recovery.   • Fat is an essential nutrient that provides energy while supporting body functions necessary for human health.   • Vitamins and minerals optimize immune system health and provide the flame to metabolic reactions to help you turn food into energy during exercise.  No single food will help boost your health or performance but instead, it’s the synergistic role of all the foods in your diet that affects the functioning of your body during exercise. Your di...

2025 Trimarni Camps - open for registration

  As you begin to plan out your 2025 triathlon racing season, we hope to see you at a 2025 Trimarni camp. We have three different camp experiences for you to choose from. Since our very first group training camp in Clermont, Florida in March 2014, our focus has remained the same. Our mission is to provide you with an unforgettable camp experience, empowering you to stretch your athletic limits while providing you with a great amount of education and skill focus to help you become a better athlete. When you participate in a Trimarni camp, you will learn new skills and training techniques (and break some old bad habits) to ensure that you can train smarter and race better. We have the perfect training playground in Greenville, SC and we can't wait to share it with you. At a Trimarni camp you will leave your stressful and busy life behind you. Your camp investment will give you the opportunity to train in a group format (alongside two hands-on coaches) while learning a lot. You will e...

Weight loss without dieting

One of the most common New Year resolution is weight loss (or changing body composition). If you are feeling dissatisfied with your body, wanting to improve your health or feeling tempted to lose weight fast, you may be thinking that a diet, calorie restriction or extreme exercise is the solution. A desire to lose weight coupled with body dissatisfaction can easily turn unhealthy and dangerous. It's easy to take a diet too far. It's not uncommon for people to make extreme changes - like not eating grains, dairy, sugars and processed foods - severely restricting calories and nutrients all in the name of weight loss. A "diet" may offer quick fixes and a black and white method of dictating what you can and can not eat, but the truth is that these methods are extreme and impossible to maintain in the long term. Plus, they teach you nothing about changing your lifestyle habits which is how long lasting weight loss is achieved. You can take a pill, injection, supplement, pu...

2024 Season Recap - An emotional year

The end of the year is a natural stopping point for reflection.  If I had to give an award to each of our races/events/travels:  Favorite country visited: Italy Best food: South Africa Best travel experience: Virgin Atlantic Upper Class Lounge (Heathrow) Most unique race experience: Xterra South Africa Most memorable race experience: 4-stage MTB PE PLETT Most humbling race: Whitewater Off-Road Triathlon Favorite team race: IM 70.3 Gulf Coast Favorite bike course: Xterra Oak Mountain Most fun racing experience: Lakeside double sprint Most memorable finish line: The Stone extreme triathlon (Karel) Most surprising race result: IM 70.3 Louisville Favorite open water swim: XTRI Norseman Favorite run course: Ironman Chattanooga Best day on the bike: Gavia to Stelvio to Gavia - 8:43 ride time. 105.22 miles, 17,261 feet gained. Most fun trip: Cozumel Bucket list race: Paris Roubaix (Karel) View this post on Instagram A post shared by Marni Sumb...

The Starved Brain

Low energy availability (LEA) occurs when either dietary intake is too low or energy expenditure from exercise is too high. As a result, the body does not have enough energy left to support all physiological functions needed to maintain optimal health. LEA can be unintentional or intentional. Lack of knowledge about adequate nutrition to prevent an energy inabalance may cause LEA. In the case of the later, undereating may result from body dissatisfaction, social pressure to look a certain way or the belief that a lower body weight will result in a faster/better performance. The brain requires a constant supply of glucose, the primary energy source to function optimally. When you are in a state of LEA, the brain is the first organ to panic. The brain quickly goes into survival mode, which has a massive impact on the way you think. Undereating may change aspects of your personality and cause serious physical issues. Undereating and underfueling isn't just an "in season" foc...