Trimarni Coaching and Nutrition

Being sore, exhausted and a little run-down after an endurance event is normal. That post-race soreness is your reward from the effort that was needed to get from the start to the finish - you earned the hobble in your wobble.  Although there is no one specific guideline, rule or method to speed up recovery after an endurance triathlon event, I feel it's important to walk you through some of the factors that contribute to recovery time after an endurance event. Although everyone is different, here are some of the mistakes that athletes make post race and a few strategies to help you get back to good health after a long-distance triathlon event. Why is recovery important? In training for an event, we welcome (and need) intentional and residual training stress for proper peaking and then we need to provide the body with a taper, in order to reduce the psychological and physiological stressors of consistent training in order to optimize performance and enhance previous training adapt...

Many athletes waste precious time in the transition area. It's not a place for rest, high-fives, hugs or taking in calories but instead, a place where you transition quickly from one sport to the next. Transitions offer a unique opportunity to save time without much physical cost. However, for many triathletes, the transition area brings great physical and emotional stress as it is an unfamiliar component of triathlon racing that is only performed just a few times per year - on race day. Stressing about your transition area layout, the order that you will put on your gear and who's around you will only give you added frustration, anxiety and energy. Here are a few tips for a smooth and quick transition: Create an auto­pilot plan ­- You need a repeatable plan that requires little thought. Write out your plan from swim to bike and then bike to run in advance. Do not ignore any details. Create order to your plan so that your transitions are smooth and effective. Continue...

As an athlete, you can control how you prepare for a race by focusing on one day at a time but you can't control what will happen on race day, until it is race day. And sometimes, even when you focus on what you can control (attitude, nutrition, pacing, clothing) things may not always go as planned so you have to adjust.  However, you can always be prepared to handle the controllables and uncontrollables.  Obsessing over trying to control certain situations or getting upset, angry or anxious about things beyond your control is the best way to steal away energy that you can use on race day. As an athlete, you have to be prepared for anything on race day and you can't let a race-day curveball like wind, rain, a modified course, temperature or hills keep you from doing what you trained to do on race day.... RACE! With this being my 10th year as an endurance triathlete but also a coach to many amazing athletes of all levels, I feel it is important for athletes to di...

In one day, all the training prep will be done for St. Croix 70.3   and in 15 days we will put months of training to the test.  We are SO excited for our race-cation! Here's a great recap on the race, if you are not aware of the beauty and the beast of this island.  Course preview and race details When it comes to racing, every athlete will have his/her own expectations for the day. Competition is likely the driving force as to why many athletes enjoy pushing their body to the limits, in hopes of placing on the podium, qualifying for a national or world event, having a PR or beating another competitor or two that has been on the radar. For all athletes, I hope that there's enjoyment in racing, regardless of the competitive spirit. Crossing the finish line should always be the ultimate goal for you can never take for granted what the human body can do. I encourage you to embrace a competitive mindset to help you take your fitness to the n...

I remember my very first destination bike ride - beautiful Lake Tahoe in September of 2006. This was a very exciting opportunity for me to ride my bike somewhere new and to experience how much I love having gears. I had my tri bike less than a year but I instantly fell in love with climbing. Oh, this trip was also extra special because my "boyfriend" Karel (who I had been dating for less than 5 months) joined me for our first trip together.  I guess if any guy would voluntarily ride his bike around Lake Tahoe with me for "fun", he would be a keeper. Lucky me! As much as I love traveling to race and racing to travel, it's important that when I pick my races, I understand the variables that can have a positive and negative impact in my racing experience. I put a lot of time, effort and money into my race day planning and training so it is important to me that I am able to do my best on race day by controlling my variables. Because my best distance...