Trimarni Coaching and Nutrition

  Every endurance (and ultra distance) athlete wants to show up to an event/race feeling physically prepared. But what about being nutritionally prepared?  A long distance event places a lot of stress on the human body. Extreme environmental conditions further exacerbate the physiological (and mental) demands during physical activity. While physical preparation can improve the chance of completing the event or setting a personal best time, gastrointestinal issues are likely to cause the body to underperform. Or even worse, you may not be able to complete the event due to a nutritional complication.  Research states that around 30-70% of endurance and ultra endurance athletes experiences GI issues on race day. In other words, at an Ironman triathlon of 1500 athletes, around 1050 athletes will experience some type of GI issue. This is a very alarming statistic considering how money, time and effort go into preparing for an endurance event.  I've worked with many athlet...

It’s exciting to travel for a race but if you’ve ever eaten oatmeal with a fork, with warm water from the hotel coffee maker, you know that destination races require a bit of flexibility and creativity when it comes to nutrition. Because most of the races you register for are not in your hometown, don't let your travel plans sabotage your race day performance. 

Preparing for a triathlon is much more than checking off workouts to improve fitness and booking travel accommodations. Nutrition plays an important role in race day readiness. Whether you are training for an Ironman distance triathlon, half marathon or a local sprint triathlon, nutritional preparation is key. How you fuel during a race primarily depends on the duration of the event and your racing intensity (which is based on your fitness level). Proper fueling will help you maximize recovery, fuel your workouts appropriately, boost your immune system and to maintain a healthy body composition, alongside building confidence for race day. While you may be able to get away with a haphazard sport nutrition strategies (or not fueling at all) during short workouts, competing at your best requires you to constantly fine-tune sport nutrition strategies to help minimize the fluid, electrolyte and fuel depletion that will occur throughout the event. Because proper sport nutrition should be par...

Marni Race Day Nutrition  Pre Race Nutrition (race day) -2 waffles, peanut butter, brown sugar, maple syrup, cinnamon -Cup of coffee (Nescafe Gold Instant) -Small glass of water -Small glass of water w/ 1 scoop Osmo pre-load for women -In the 90 minutes before the race - 16.9 ounce plastic water bottle filled with 2 scoops NBS Carbo Hydration (100 calories/25g carbs/300mg sodium) -~15-20 min before race start - 3 Skratch Rasberry chews Bike:  -Front bottle cage - 26 ounce bottle w/ 6 scoops  NBS Carbo Hydration  Strawberry Lemonade (240 calories/60g carbs/720 mg sodium). -1.2 Liter (40 ounce) Ventum hydration system - 4 scoops INFINIT custom nutrition (pink lemonade flavor) mixed with water in a bottle, then poured into hydration system (total: 500 calories/122g carbs/1012mg sodium) -Rear bottle - 26 ounce bottle w/ 2 scoops INFINIT custom nutrition (grape flavored) (250 calories/62g carbs/506mg sodium) - only consumed a few sips, used as back-up fuel/hy...