Trimarni Coaching and Nutrition

Come ride with me in Rouvy.  Ride Times: Dec 16 — 6:30 PM EST | Easy Ride (~75 minutes) Link HERE Dec 18 — 6:00 AM EST | Challenge (~75 minutes) Link HERE Rides will be on the IM Lake Placid Bike Course ANYONE CAN JOIN!   If you don't have ROUVY, grab a  1-month free trial to join in  using code ROUVYROLLOUT1M  and jump in.  Steps to Join a Group Ride Ensure you have the ROUVY app installed  and an active account. The app is available on Windows, Mac, iOS, Android, and Apple TV. Open the app or log in on the website  at ROUVY.com. Click on the link for the ride you want to join. Click the 'Join Event' button  on the event's detail page. You can also see the list of other participants who have joined. Enter the ride a few minutes before the start time  to warm up. The app will prompt you to join the event when it's time. Enjoy the ride! If you'd like to learn more about the Rouvy indoor cycling app, check out this great article that...

  Ever since I started mountain biking (back in December 2021), it never feels like training. Nature feeds my soul. It's been such a fun journey and I find myself improving with every ride. We have very technical terrain where we ride - with a lot of roots, rocks, tight turns, climbs and descends - so I have been forced to learn the hard stuff very early on. But with every struggle there was motivation to continue to improve. My weakness is still cornering as I slow down a lot but it's something I'm determined to continue to work on so that it becomes a strength.  Over the past two weeks, I've really seen my skills improve. I've been able to get up and over obstacles that I've never done before. On Tuesday, Karel took me to Paris Mountain - which has some of the hardest mountain biking trails in our area. I was very scared and intimidated riding on these trails for the first time but Karel helped me ease into it and by the end, I found myself gaining a lot of co...

I understand that you may be experiencing stress from the change in your active lifestyle, current work/family situation and life uncertainty during this public health crisis. During these times, we must all stay positive and support one another. Most of all, we must continue to take care of our mental and physical health. If you are in need of some social interaction, motivation and a quality workout, join me on Facebook on Saturday March 20th, 2020 at 8am EST for a 75-minute indoor bike workout. I will coach you through the entire workout (pump-up music included) and we will sweat, have fun, suffer and work hard together. Click below to get the reminder. ↓ Here's the workout. It has a nice mix of steady state efforts and descending intervals. You are sure to get in a great workout (and a good sweat!). If you can't tune in live - no worries! Once the live workout is complete, it will remain on the Trimarni Facebook page for you to rewatch anytime. Warm-up:...

Ask me to train at an aerobic effort for several hours and I will gladly say yes please. My body was  trained/built for endurance and I love going the distance. As for intense workouts, they scare the heck out of me! Sprint - no thank you! Whenever my heart beats out of my chest, I can hardly catch my breath and my body aches, I feel so incredibly uncomfortable, my first thought is to lower the intensity or just give up. There have been countless times when I was training with Karel and I tell him "I can't do this, I need to give up" (or think those things in a race) and by simply saying this outside, I immediately call myself out on my negative thinking and stay persistent until I finish what I started. I have learned that if you want to excel in something, you have to step outside of your comfort zone and do the things that you are not good at (or what scares you). Nothing great will come from always doing what you are great at. As it relates to training/working out,...

I'm sending a big thank you to my body for giving me another week of quality training. I never take a day of training for granted. It's been 3 years and 8 months since I've last been injured and 10 years since I've had a cold/sickness. Not a day goes by that I don't thank my body for letting me do so much with it. The overall training volume hasn't changed a lot over the past few months but I've noticed a bit more intensity throughout the week lately. I've worked hard to build a strong foundation since starting my training back in late October so my body is responding well to the added training stress.  On Wednesday morning I had a tough hill run workout. Although the intense intervals only totaled 8 minutes, it was a leg burner and cardio stressor.  For 20 minutes, I ran EZ on some of my favorite roads around where I live, which included no shortage of hills. After listening to a Facebook LIVE 75-minute educational chat with running exp...

It's hard to believe that we will be racing in about 8 weeks at the conclusion of our Clermont training camp . We have been putting in some good work training indoors over the past few weeks due to the cooler temps and rainy days but with the weekend forecast looking good, we gathered up the crew for a Saturday long ride. Exploring Greenville on two wheels was on the training agenda and we took full advantage of our nicer weather!  But first, a Friday swim workout for me and Karel to leave the arms heavy all day.  MS: 30 x 100's at 85% on 1:28 cycle.  Whew...that was a long swim requiring a lot of focus and energy!  Karel swam with his buoyancy shorts (which have helped him out a lot with his swimming development) and paddles so he was much faster than me. He did his 100's on a 1:26 cycle!  As for the rest of Friday, after working all day, I had my teeth cleaned at the dentist (yay for healthy teeth and gums!), stopped at th...

After Ironman Austria, Karel wasn't sure if he would ever be able to go that hard in a race again. With only 8 weeks between IM Austria and IMMT, Karel was able to fully recover from IM Austria (thanks to his mom's cooking and lots of IPA and pastries) and return home with excitement to train again to achieve his season goal of Kona qualifying. At IMMT, Karel went "there" again for 140.6 miles. After Kona qualifying at IMMT, Karel was extremely sore and once again, he questioned if he had anything left for a third Ironman, within 15 weeks. But after quickly physically recovering from IMMT, his body was in a good place to train again. And most importantly, his mind was in a really good place. Not only was Karel excited to race on the big island for the 2nd time but he was excited to train for 5-6 more weeks before dropping down the volume before IM Kona. There are several things that Karel has done right this season which has helped him take his fitne...

As I mentioned in my last blog, recovery nutrition is important in the foundation phase, as it will help to kick-start the recovery process soon after your workout is complete. But you do not have to be super scientific and strict with what, how much and when you eat. Remember -  recovery is everything and anything that happens between two workouts and right now in your season, you want to create eating habits that make your body feel good all day long, so that you can maintain a consistent training regime (balanced with your busy lifestyle). By working on your  daily diet right now, you will set yourself up for great eating habits later on in your season when your training volume and intensity increase.   Here are three recovery meals that kept me training consistently last week. (I had a pre-workout carbohydrate snack before all workouts and water during the workouts) Swim Workout:  400 swim 400 buoy Pre set: 8 x 50's kick w/ fins (on back). 10 sec res...

Everything in moderation. You have probably heard this saying a lot when it comes to the diet but what about when applied to an athlete's workout regime? Well, I don't want to be a moderate athlete. I want to be the best athlete I can be. Because my season is focused on endurance racing, I know that there is a specific training regime that I need to follow and accomplish to be mentally and physically prepared for my races. However, just because I have training plan for the week, this doesn't mean that it can never change. Understanding that life brings changes, stressful moments and days when free-time to train is extremely limited.  I never sacrifice my diet, sleep or work to train. Work pays the bills and my diet and sleep contribute to performance gains. I have learned through making many mistakes in my endurance training and racing lifestyle over the past 9 years that the quality of workouts matter more than the quality. Additionally, I constantly...

source It's hard to believe it but in 24 days we will be traveling to St. Croix for our first "race-cation" of the season. Not only is this our first time visiting this beautiful island but we are really excited to tackle  this beastly  challenging half ironman course.  This has been a very time-demanding year for us with the Trimarni  coaching and nutrition  business keeping us super busy. Our athletes are absolutely amazing (one-on-one and pre-built for coaching) and they inspire us every day with their commitment, discipline, passion and enjoyment for using the body. My nutrition athletes have worked hard on daily nutrition as well as fine-tuning sport nutrition for better training and recovery and a more effective fueling plan for race day.  It's really incredible to see so many age group athletes out there who love to dream big, work hard have fun with training. It's not easy to balance a multisport lifestyle with life but when the outco...