Trimarni Coaching and Nutrition

With less than two weeks until the 2021 Ironman 70.3 World Championship, there's a lot of nervous energy going around. This 70.3 "World" Championship event is a bit unique in that the majority of the participants will not be international athletes but instead, representing USA. Certainly this is understandable as we are still in a global pandemic and each country has different guidelines, rules and regulations for travel and quarantine. When an event is in your home country, it makes it a bit easier to travel to.  Although there was still a qualification process for every participant in this event, I've encountered many athletes who feel less deserving of qualifying because of the greater number of slots available at North America 70.3 events.  At Trimarni, we will have over 20 athletes participating in this event (including me, Karel and our assistant coach Joe). We ordered team shirts and tanks, we have team events planned and we are super excited to share this expe...

With the taper-induced phantom pains and niggles and lethargy behind, you may find yourself with a bit of self-doubt, worry and anxiety with only a few nights of sleep before your triathlon race. While it's perfectly normal to feel some stress, nerves and pressure before an important event, use that powerful energy to fire you up so it brings out the best version of yourself on race day. Because lack of self-belief and worry can have a disastrous effect on your race day performance, here are a few tips to improve your confidence for race day: Stop worrying about the uncontrollables - If you find yourself emotionally stressed out in the week or two before a big event, there's a good chance that you are dealing with a roller coaster of emotions dealing with the "what ifs". Worrying about things that are out of your control, like the weather or competition, is self sabotaging. Turn those negative thoughts into something positive so that those thoughts do not ...

Sports are awesome because they resemble life.  In both life and in sport, there are rules, ethic codes, regulations and laws. In both life and sport, the things that come easy are often most enjoyable and fun but when there's a struggle, it's easy to lose motivation and to lose confidence. In both life and sport, we need to work hard, stay committed and remain focused. We also need a bit of luck. And in both life and in sport, we need a "team" to help us succeed. And in life and sport, both can be extremely awesome and a little bit scary. Despite how scary sport can be, people from around the world, of all different fitness levels and backgrounds embrace the scariness of sport because it resembles life. Many people recognize that life is extremely hard so why not do something fun with your body that scares you? I've always believed that one of the best things about sport is having countless opportunities to embrace scary situations and then work to overcom...

Confidence as an athlete is having a strong belief in your ability to achieve your athletic goals. Confidence keeps you focused, motivated, focused and positive, even when obstacles are in your way or setbacks occur. Confidence keeps you excited to embrace challenging and pressure situations/workouts as you remain emotionally in control. Confident athletes think differently about workouts, obstacles and uncomfortable situations. Confident thinking is key for athletic success. For many athletes, negative and doubtful thinking influences performance, ultimately sabotaging your potential to improve and to perform to your ability. Whether it's low self esteem, self doubt or fear of failure, it's important to explore your inner doubter that is keeping you from thinking positively in order to build your confidence.  One of the best confidence boosters is preparation. While training and checking off workouts counts as preparation, athletic readiness also includes the tech...

" Ninety-nine percent of the failures come from people who have the habit of making excuses." - George Washington Carver     Saturday morning brick: 2:45 trainer ride 1 hour warm-up (including 20 min of 1 min single leg drills each leg, then both together, etc.) Main set:  3 x 15 min Z3 upper w/ 5 min EZ (cadence 90+ rpm) 10 min EZ 2 x 5 min Z4 low w/ 3 min EZ (cadence 90+rpm) Cool down   30 min (3.5 miles) treadmill 'brick' run 15 min warm-up (last 5 minutes picked up the pace a little) Rest/straddle treadmill for 1 minute Main set: 5 x 2 minutes (90 sec at half IM race pace, 30 sec at olympic distance race pace) w/ 1 min rest/straddle treadmill Cool down walk   Sunday long run (treadmill): 10.5 miles/1:25 Dynamic stretching warm-up 30 min warm-up (stretched out every 8-10 minutes) Main set 3x's: 5 min @ half marathon race pace (+20 sec slower) 5 x 1 min @ Olympic distance race pace w/ 20 sec rest in betwee...