Trimarni Coaching and Nutrition

Triathlete magazine recently asked my thoughts on the importance of anaerobic training for endurance athletes - you can read more HERE.  Why is it important to train different energy systems?  There are two ways to produce energy in an oxygen deficient (anaerobic) state. The first is the lactic acid system and the other is the ATP-CP system (Adenosine Triphosphate-Creatine Phosphate). In efforts lasting less than 10 seconds, your body uses the ATP-CP system. During these short very high-intensity efforts, no lactic acid is created. Immediate energy is provided from the breakdown of high energy phosphates. The lactic acid system is formed within the muscle cells during glycolysis - breaking down of glucose (thus the importance of keeping glycogen levels stocked with proper recovery nutrition and the daily consumption of adequate carbohydrates). As pyruvate accumulates in the muscle cell (by-product of glycolysis), it converts to lactate and releases hydrogen ions in the proces...

High fives for a successful 2017 racing season! At the end of every season, Karel and I sit down and talk about our coaching methods. We discuss what worked and what didn't work for each athlete and for our athletes as a whole. We evaluate the workouts that most of our athletes benefited from and should be repeated in the upcoming season and what workouts can be discarded. We talk about everything like our education delivery, how we communicate with our athletes, creating the ideal taper week for a half or full distance Ironman, how to best bring our athletes together as a team, the placement of certain workouts and how to keep our athletes healthy, motivated and enjoying the training journey. This discussion allows us to keep learning and so our workouts do not become stale and boring (no athlete likes stale and boring training). We put a lot of thought into our training and although it's a ton of work, we don't repeat the same training after year. This is not lim...

It's easy to cut deals with yourself when you train alone. When no one is watching, you can go a little harder/easier when you feel like it and you can modify a workout based on your mood and energy. You can skip the parts of the workout that you don't like and you can add/shorten a workout based on what you feel makes you feel the best on that given day. Although coaches would like to assume that athletes follow training plans as written (with only necessary modifications applied based on time constraints and energy to ensure quality training), I think any athlete would agree that a group training environment (or having a coach with you when you train) forces athletes to give an effort that they wouldn't do on their own, not to mention complete the entire workout as planned. Seeing that training alone gives an athlete a tremendous amount of freedom to mentally check-out, modify or adjust a given workout as the athlete feels fit, you may find that you are limi...

Do you have a triathlon goal for 2016?  Are you registered for your first Olympic, Half or Full Ironman distance triathlon in 2016?  Are you looking to improve your skills, endurance, strength and overall fitness throughout your racing season to see what you are capable of achieving at your key race in 2016? Are you serious about your training and want a smart training plan to follow to see what your body is capable of achieving in 2016? ------------------- If so, we created our (NEW) 20-week Trimarni training plans with YOU in mind.  As accomplished endurance triathletes and devoted coaches, we understand the physiological and nutritional needs of endurance triathlon training and racing. We love coaching athletes of all fitness levels. All we ask is that you have a goal and a race in mind, you enjoy the developmental process of training, you want to excel on race day and you are committed to training smart, working hard and keeping your body in good ...

Do you have a triathlon goal for 2016?  Are you registered for your first Olympic, Half or Full Ironman distance triathlon?  Are you looking to improve your skills, endurance, strength and overall fitness throughout your racing season to see what you are capable of achieving at your key race?  ------------------- If so, we created our (NEW) 20-week Trimarni training plans with YOU in mind.  As 2015 Ironman World Championship finishers, we understand the physiological and nutritional needs of endurance triathlon training and racing. But we don't just cater to top athletes. No matter what level athlete you are or what event distance you are training for, we put a lot of thought and effort into our plans to ensure that you would feel physically, mentally, nutritionally and emotionally ready for your upcoming races.  --------------------------------------------------- Marni is a Board Certified Sport Dietitian (CSSD) and holds a Master of...

At Trimarni Coaching and Nutrition , we realize that no two athletes are alike. We (as athletes) all have different health and fitness goals, we live different lifestyles (with different stressors, obligations and time constraints) and we all come from different athletic backgrounds. When it comes to coaching an athlete, there is nothing like a personalized training plan with specific workouts and zones to support your individual athlete development. Even better is a training plan that caters to your every day life so that you never feel guilty about the 3 M's - missing workouts, modifying workouts and making-up workouts. An experienced coach understands that preparing an athlete for a race is more than just being a great workout writer. Depending on a coaches background or specialty area, coaches are often required to be experts in many areas or they bring in the other experts in for a "team" approach to coaching - sport RD, exercise physiologist, sport psycholog...