Trimarni Coaching and Nutrition

Everything in moderation. You have probably heard this saying a lot when it comes to the diet but what about when applied to an athlete's workout regime? Well, I don't want to be a moderate athlete. I want to be the best athlete I can be. Because my season is focused on endurance racing, I know that there is a specific training regime that I need to follow and accomplish to be mentally and physically prepared for my races. However, just because I have training plan for the week, this doesn't mean that it can never change. Understanding that life brings changes, stressful moments and days when free-time to train is extremely limited.  I never sacrifice my diet, sleep or work to train. Work pays the bills and my diet and sleep contribute to performance gains. I have learned through making many mistakes in my endurance training and racing lifestyle over the past 9 years that the quality of workouts matter more than the quality. Additionally, I constantly

" Ninety-nine percent of the failures come from people who have the habit of making excuses." - George Washington Carver     Saturday morning brick: 2:45 trainer ride 1 hour warm-up (including 20 min of 1 min single leg drills each leg, then both together, etc.) Main set:  3 x 15 min Z3 upper w/ 5 min EZ (cadence 90+ rpm) 10 min EZ 2 x 5 min Z4 low w/ 3 min EZ (cadence 90+rpm) Cool down   30 min (3.5 miles) treadmill 'brick' run 15 min warm-up (last 5 minutes picked up the pace a little) Rest/straddle treadmill for 1 minute Main set: 5 x 2 minutes (90 sec at half IM race pace, 30 sec at olympic distance race pace) w/ 1 min rest/straddle treadmill Cool down walk   Sunday long run (treadmill): 10.5 miles/1:25 Dynamic stretching warm-up 30 min warm-up (stretched out every 8-10 minutes) Main set 3x's: 5 min @ half marathon race pace (+20 sec slower) 5 x 1 min @ Olympic distance race pace w/ 20 sec rest in between