Trimarni Coaching and Nutrition

For any endurance athlete, there is great risk for injury and fatigue while training for an event lasting 90+ minutes. Certainly, every athlete training for an endurance event hopes to get to the starting line feeling fit, strong and healthy but not always does this happen. Sadly, far too many endurance fail to get to the starting line of their upcoming event due to injury or a health issue and if they do arrive, the body is weak, fragile and broken down. Because endurance sports are addicting, it's common for athletes to continue this cycle of never fully rebuilding or strengthening the body and to constantly arrive to races poorly prepared (physically and mentally). Do you consider yourself a durable athlete? Here are some red flags that should be addressed before signing up for races or progressing with your training volume/intensity..... You are constantly rehabing and racing, rehabing and racing. You struggle with consistent training due to life, low motivation, restless sleep...

GI (or gastrointestinal) issues are no fun. GI issues are one of the most commonly blamed reasons for underperforming on race day. In some cases, gut related issues can result in athletes not finishing the event.  Many athletes have come to me expressing great frustration and discomfort from nausea, bloating, gas, bloody diarrhea, loose stools, cramping, stomach pain, abdominal distention or vomiting during training and competition. While these complaints can have a negative effect on performance, they have an even bigger impact on physical and mental health.  Thankfully, several research studies have discussed the reasons why endurance athletes are at great risk for GI issues. There is also good research discussing how to mitigate these issues during exercise - especially in the heat, at high intensity or during long duration.  Reduced blood flow to the intestines during exercise is one of the main contributors to GI symptoms. These issues are only exacerbated when the b...

(picture source) As an endurance athlete, you should not overlook the importance of protein in your diet. Sadly, in our society, we tend to go from one dietary extreme to another when it comes to eat this, don't eat that. Therefore, when one macronnutrient is heavily emphasized or de-emphasized, it's easy to overlook other important nutrients that are necessary to optimize health and athletic success. In the wake of some pretty extreme, unhealthy and unrealistic eating habits among endurance athletes, it's important for athletes to understand that a low energy and/or low carbohydrate diet is not healthy or performance enhancing. Certainly "low" can be defined differently among athletes and nutrition experts. Seeing that protein supports muscle and tissue growth, assists in immune system health, helps with tissue structure and supporting enzymatic reactions and fosters healthy endocrine functioning, without sufficient protein in your diet, your active bod...

Fueled by plants   With so much information on healthy eating, sport nutrition and dieting, I really enjoy writing about topics that I know a lot about from first-hand experience. When   Girls Gone Strong   approached me to write an article about fueling the vegetarian endurance athlete, I was super excited about the opportunity to introduce others to my plant strong lifestyle.  As a 22-year vegetarian and 9x Ironman finisher, I think it is safe to say that my diet is not a temporary fad and perhaps I know a thing or two about fueling the plant-strong athlete.  I hope you find that my   article   is an informative way to help you understand how to eat to be a healthy endurance athlete and how to do so, if you choose vegetarianism. This article  is not persuading you to become a vegetarian athlete to boost performance, nor is it telling you that your health and performance will automatically improve should you c...

Triathletes and endurance athletes are very susceptible to dehydration and even more so, a heat-related injury.  What must be understood is that the body is compromised when we place intentional training stress on the body through training and racing. However, what is even more serious is that many athletes are not taking the daily precautions to be "healthy" on a day to day basis. So as you can imagine, when an athlete throws in 8,10 or more hours of training per week, there is even more confusion on how to meet daily and sport needs but very little time to even make time/energy to ensure that the body is healthy going into workouts and well fueled/hydrated during workouts.  Because endurance racing is far from normal or easy for the human body to handle, health professionals acknowledge that metabolic demands during training/racing in long distance events are not easy to meet. That is, it is very hard for the body to take in the appropriate amount of calories, ...