Trimarni Coaching and Nutrition

  The pictures above represent my 19-year evolution in the sport of triathlon. On the left, I am doing something that I've never done before. My first Ironman in Panama City Beach, Florida at the age of 23. On the right, I am preparing to race my 24th full-distance triathlon on one of the most challenging Ironman courses in the world - Ironman Lanzarote (a Canary Island located off the coast of Northwest Africa).  At the age of 43, it's wild to think that on Sunday, I will be participating in my 25th full distance triathlon. I will be racing Ironman Chattanooga - which is one of my favorite race venues in the US.  Next year will mark 20-years since my first Ironman. Every year, for the last 19 years, I have participated in some type of triathlon event. Whereas there was once a time where my self-identity was triathlon, I can say that for the past ten years, triathlon is simply part of my lifestyle.  To keep my fire alive and to prevent burnout, he...

  As a long-distance triathlon coach, I realize that there will be a time when an athlete will no longer need my coaching services. When this time comes, my hope is that my athlete is not leaving the sport with resentment but instead, due to a new life chapter. It's also my hope that the athlete continues to swim, bike and run, even if it's not to be competitive or to participate in events. Far too often I hear of athletes leaving the sport of triathlon on bad terms. Instead of reflecting on all the great experiences, accomplishments and memories when moving on to the next chapter, the athlete sees triathlon as a waste of time/money/energy, the athlete sells all equipment/gear and family/friends are very bitter about how time/money/energy was spent over x-years/months on a "lifestyle" hobby.  As a collegiate swimmer, I experienced a bit of burnout before my senior year.  I didn't hate the sport of swimming but mentally I needed a change. I picked up cross country ...

Although it's normal to experience motivational highs and lows throughout the year, the risk for burnout is always a concern. Typically, the symptoms occur gradually.... you can't seem to find the motivation to exercise, you've hit a fitness plateau and/or you notice a loss of enjoyment for the activities that were once enjoyable for you. You may also find that you are struggling with an injury, health issue or mental health change. Burnout is not always predictable but life, work, an injury, health issue or a family stress can certainly increase the risk. If you are struggling with motivation or struggling to find your "why", it's time to change your relationship with your training/exercise regime. Here are a few tips to help you return to a place of joy and excitement for exercising: Avoid just checking off your workouts and simply going through the motions. If you feel obligated to show up to a workout, but gain little enjoyment or satisfaction from the pro...

One of my favorite parts about nearing the end of an Ironman journey is reflecting on all of the past training sessions that occurred over the past year. Even more so, I like to think back to all of my previous Ironman events to remember why I love the 140.6 mile distance. I have 13 Ironman experiences to reflect on and each one came with highs and lows while getting myself to the start and finish line. There's something so special about the process of mentally and physically preparing for this extreme one-day event. While it may seem like an arduous task, I think of it like any other project in life that requires patience, trust, commitment, consistency and flexibility. I also feel strongly that the Ironman distance is an event to be taken very seriously for it takes a huge toll on the body and mind. While there's a big commitment to the training, I never feel like training takes over my life. If anything, I really enjoy the training for it provides me just enough of a re...

Since starting my 2017 back in November, my motivation for training is still high and I am itching to race my last race of the season, the IM 70.3 World Championship, in just 24 days! I'm actually getting a little sad that my 2017 season is coming to an end. Although I look forward to the fall, when I have the opportunity to exercise without structure and enjoy our amazing fall weather, I really do love training with a purpose and being in the race environment. But with a close to one season comes the start of another season and I can't wait to make my return back to Ironman distance racing after this 2-year intentional break from training for the 140.6 mile distance. Ironman Austria and Ironman Wisconsin will make Ironman #12 and #13 for me in 2018! Although it's normal to experience motivational highs and lows throughout a season, there can be a great risk for burnout when you have been training hard for a long period of time, in preparation for an important event. Typ...

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...