Trimarni Coaching and Nutrition

Recovery day = Growth day. Every athlete will have intentional rest or active recovery days built into the training plan. Recovery is crucial because it gives the body time to adapt to the previous stressors of training and heal the mind. Recovery also allows the body to replenish energy stores and repair damaged tissues. On a recovery day, it’s common for athletes to dramatically cut calories or avoid carbohydrates for fear of gaining weight when energy expenditure is low. And for some, the opposite occurs - a rest day is synonymous with “cheat day” and there is permission to eat foods normally off-limit. Improper nutrition on a recovery day may hinder your development or set you up for a setback due to sickness or illness. Your recovery day is a day to fuel and nourish your body to become a stronger, more fit and healthy athlete. Remember, high volume/intensity training will cause excessive inflammation, deplete glycogen storage, increase the risk for dehydration and damage tissues a...

Most of the time, workouts put us into a good mood. We feel much better after the workout is complete, then compared to when we started.  But what if the workout doesn't go as planned and suddenly you find yourself grumpy from the workout that didn't go so well? Seeing that we will all have a bad workout, here are a few tips to help bounce back from an "off" training day. Nutrition Look into your diet. Long hours without eating, not using sport nutrition products properly, dehydration, low blood sugar, overeating, undereating, consuming food too close to bed, too much fiber/fat too close to your workout, or poorly planned meals will affect your energy and how your body performs.  Nutrient timing Did you not time your nutrition well with your workout? Address what sport nutrition products are not working for you. What did you eat in the 2-4 hours before the workout. Generally, it is recommended to reduce fat/fiber before a workout  to help with digestion an...

The countdown continues. 27 days until IMWI! Although you should always value recovery in a smart training plan, it's the 4 weeks out from your race that are the most important in terms of arriving to the start line healthy, injury free and hungry to race.  1 month out, your goal is to recover as much as possible from every workout. It's very easy to put in random "confidence building" long or intense workouts but often times, more damage can be done if you are trying to "prove" something with your body in the last few weeks before a race. Fitness is gained over time and to race strong, you have to periodize your training so that you can build, peak and taper appropriately.  To race strong, this doesn't mean just taking a planned or unintentional day off from working every now and then but being smart with what you do on your recovery days, when you plan them.  Many athletes are great workout followers. They have a planned workout...