Trimarni Coaching and Nutrition

As I mentioned in my last blog, recovery nutrition is important in the foundation phase, as it will help to kick-start the recovery process soon after your workout is complete. But you do not have to be super scientific and strict with what, how much and when you eat. Remember -  recovery is everything and anything that happens between two workouts and right now in your season, you want to create eating habits that make your body feel good all day long, so that you can maintain a consistent training regime (balanced with your busy lifestyle). By working on your  daily diet right now, you will set yourself up for great eating habits later on in your season when your training volume and intensity increase.   Here are three recovery meals that kept me training consistently last week. (I had a pre-workout carbohydrate snack before all workouts and water during the workouts) Swim Workout:  400 swim 400 buoy Pre set: 8 x 50's kick w/ fins (on back). 10 sec res...

I found this slide on the internet and I find it to be so true for athletes. We all want to maximize our performance and we can do so through training, rest and recovery and nutrition.  Athletes know the importance of good recovery nutrition after a workout as what we eat can help reduce muscle soreness, replenish muscle glycogen, reduce oxidative stress and support the immune system. Four to six weeks out from a key event and we certainly do not want to go into a workout with lingering fatigue and a tired, dehydrated and glycogen depleted body from poor recovery from a preceding workout.  Nutrient timing is an important topic as it is a strategy to help athletes consume a combination of macronutrients (typically protein and carbs) to help rebuild muscle tissue and to restock energy stores after a workout to ensure quick recovery and to keep the body in good health. Perhaps you know this time as the "window of opportunity" to optimize training-induced ada...

There are many names to describe the phase that occurs between the end of a racing season and the start of more structured, specific training stress.  For the sake of the masses identifying with this blog topic, I used the word "base" phase in this blog post but as you may know, we use the word " transition " as well as " foundation " to describe the first phase after the off-season. Other coaches have different names for this phase. For example, Matt Dixon with Purple Patch Fitness uses the word "post-season". The transition (base) phase of training is critical to athlete development. As I mentioned in my previous blog post , preparation for an event is more than just putting in the miles. As athletes, we are always developing and we are always training in some capacity. In order to maximize fitness, season after season, it is important to follow a periodized training plan that allows for progression. There must be specific emphasis on pea...

Why do I need the Trimarni 8-week transition plan?  To improve next year's performance by making good use of the transition phase between 'off season' and your first phase of triathlon specific training.   The transition plan is designed specifically to help you develop the proper skills to progress smoothly throughout the year. Consider this the blueprint of building a strong house for your body.  What makes this plan different than my regular base building triathlon training plan?  Transition plan highlights: -The swim focus is on improving your aerobic threshold, drills, kicking, upper body strength and form and improving your aerobic capacity. -For the bike workouts, you will see some high intensity intervals mixed with skills/drills and cadence work. You will be doing single-leg drills, heavy leg drills and a little higher volume bike training on the weekends to improve aerobic threshold. -The run workouts in this phase wi...

To be successful in life, you have to live in a successful environment. For example, if you are changing dietary habits and decide to bring your lunch to work instead of ordering out, your kitchen must have Tupperware. If you are determined to train for an event in the winter, your must have options as to how you will be consistent with working out in the cold winter months.  If want to get to bed earlier for a more restful night of rest, you may need to avoid bringing (and using) electronics (ex phones)in your bedroom.  But most of all, you have to know where you are going in order to understand why you are seeking a change. Karel and I have worked long and hard and finally.....th e 5-week triathlon transition plan is ready!!! YOU CAN READ ABOUT IT HERE My life is built on learning from my mistakes and studying successful habits of others. I don't wish to be like others but instead, consider my own goals, needs and lifestyle and figure out th...