Trimarni Coaching and Nutrition

Picture  Source At the end of 2019, you probably saw a lot of "year in review" stats floating around social media from your fitness-fanatic friends. While a great way to celebrate all that your body has accomplished over the course of a year, it's not uncommon to hear things like “I only need 50 more miles to make it to 5000 miles of biking for the year, I need to run 8.37 more miles to reach my yearly goal or I didn't reach my swimming goals." Not too long ago, GPS watches didn't exist. The website MapMyRide.com (or run) didnt exist until around in 2005. Unless you measured a distance by a bike computer, ran around a track (or marked course) or drove a specific distance in your car, there was no easy way to know your running miles. To track your workouts, you kept a written log in a journal . There was no Strava or Training Peaks to  accumulate your swim, bike or run total distance.  In many ways, life was actually a lot more simple without all of...

It's a completely different mindset to go by time instead of by miles. Just think about the many different outcomes that could occur if a coach tells all his/her athletes: Workout: Ride 100 miles. Do you know how long it would take Karel and I to ride 100 miles in Greenville? Well, we have ridden a century just a few times (2 for me) since we have moved to Greenville in May 2014 and the miles do not go by quickly here! Regardless of where you live (mountains, hills, flat, by the beach, etc.), it's important that your workout has specificity, especially if you are training for an endurance event. Seeing that changing your physiology and adapting to training stress is paramount to being physically prepared for race day, if your training plan asks you to complete x-miles and there's minimal structure or purpose to the workout, you are delaying the opportunity to experience significant gains in fitness. Additionally, your training will become monotonous and...

After two weeks of training in Florida, it was nice to be back by the mountains. On Saturday morning, a small group of friends joined Karel and I for a long ride, which included almost 90 minutes of intervals on a rolling hill loop near Caesar's head mountain. Warm-up: ~45 minutes (ride to the start of the loop), constant rollers and a few short steep climbs MS: 6 x 10 minutes at Z3 mid to upper (odd: heavy gear, slower than normal cadence. Even: high cadence, higher than normal cadence) w/ 4 min EZ in between. Compared to the ride I did the previous Saturday in Florida (picture below) which included a short warm-up on flat roads, a 40-min TT effort on flat roads (drafting behind our friend Shawn and two other strong girls), a group ride (with about 30 riders) on flat roads, followed by a solo steady effort on flat roads (while the rain was falling) and then a cool-down in the pouring rain with puddles all over the ground (on flat roads), this is evidence that ...