Trimarni Coaching and Nutrition

How can you follow our race-cation in St. Croix for tips and photos? TRIMARNI COACHING AND NUTRITION FACEBOOK PAGE INSTAGRAM - @TRIMARNI TWITTER - @TRIMARNICOACH TRACKING AND LIVE COVERAGE (5/4/14- 6:30am) at  IRONMAN.COM Marni Sumbal  - bib number 517 (start time 6:50am) Karel Sumbal - bib number 232 (start time 6:39am) Thank you for your support, encouragement and for following us along!

Even though our flight to St. Croix wasn’t until Wed morning, we started our traveling on Tues April 29 th with a 3.5 hour drive (well, more like 4 hours due to a stormy drive leaving Jax) to my parents house to drop off Campy at his “resort” while we are away. We had an early wake-up on Wed morning at 4:45am to drive to Orlando (2 hour drive) .  Races are expensive, especially when traveling and even more so when traveling with two bikes. When we are traveling, I try to consider every option to make our trips affordable, memorable and easy. Since Karel made the switch from Cat 1 cycling to triathlons, we have to double everything when it comes to racing so that makes our trips very memorable but a lot more to consider (money, logistics, etc.) with our travels. I found a reasonable flight from Orlando (2 hours from Jax), where we have taken a lot of our race trips as the prices are a bit more reasonable (although we do have to consider parking economy Orlando which i...

Research studies are great especially when it comes to improving athletic performance. When the human body is required to work so hard for a specific amount of time, it's important to understand how to properly fuel the body, train the body and recover the body for health and performance gains. Effective research studies (or studies reflective of the masses) are great sources to learn from and can be a valuable tool for athletes and coaches.  But current sport nutrition guidelines and research can only take an athlete (or coach) so far because the key is knowing how to properly apply the information into the real world.  It's important to always consider the pros and cons when it comes to applying research into your real world for just because a research study (or the abstract which most individuals have access to) states that something works in a controlled, laboratory setting, doesn't always imply that that same message will apply to your setting. Additionally, j...

Ironman Lake Placid 7.28.13 There's no better feeling that putting all your hard training to good use on race day and having a strong race day performance. Ironman World Championship 10.12.13 But if there was one factor that would make or break an endurance athlete's "perfect" race, most athletes would blame their performance on nutrition (or, perhaps how often they saw the inside of a port-a-potty).  I work with a lot of athletes on nutrition, specifically sport nutrition. I find that most athletes are not in need of nutrition help to enhance performance but instead, performance is limiting because of nutrition.  You see, there's a big difference between the two. For most age-group athletes, sport nutrition is another confusing topic that is thrown into the mix of understanding how to eat "healthy" on a daily basis. Among the athletes that reach out to me for nutrition help, the majority have some issue with nutrition/fueling/sp...

Today was our last day of prepping for St. Croix 70.3. 2 hour bike: 40 min warm-up 3 x 20 min @ half IM watts w/ 5 min EZ in between 1 hour transition run: 2 mile warm-up (10 sec walk each mile) 5 x 1 miles at half IM pace w/ 20 sec walk in between (Because of the difficulty of the St. Croix course, with the heat and hills, pacing on the bike and run will be primarily by effort and not based on watts, speed or min/miles. I love difficult courses because these races require proper pacing and patience and the top athletes are those who slow down the least, all while knowing how to race smart in the conditions given on race day).  Yay - the training is officially done! All gear and nutrition has been practiced and perfected throughout months of training and today was the last opportunity to put everything together.  It's far too common that athletes will welcome race week with months of miles and hours logged on  Training Peaks  but have no idea as ...

gRUNola 100% whole grain NON GMO GLUTEN FREE DAIRY FREE GOOD SOURCE OF DIETARY FIBER Designed with the active person in mind, gRUNola is carefully formulated with teff, chia and quinoa to provide energy and nutrition without artificial ingredients and preservatives.  With a little planning and a lot of passion for real food, I know that nothing made in a factory will be as good for my body as real food. If I am in the grocery store, in need of healthy snacks, mother earth has me covered for she has a delicious selection of seasonal fruits for me to choose from, all year long.  I'd like to think that any food product manufacture that promotes a "healthy" product would not disagree that nothing beats real food. But my diet does not include an off-limit food list for there are foods I emphasize on a daily basis and other foods that are consumed under specific circumstances.  And that's why I want to talk about bars.  It's inte...

The work is done.  In 11 days Karel and I get to show off months of training in St. Croix.  for our half ironman distance triathlon and our first of three key races of the season.  Although we both feel strong and prepared for this race, this recent half ironman journey has not been without obstacles. Thankfully, no injuries or sicknesses to battle but instead, a lot of major life changes.  In 19 days we will be moving 6.5 hours north to Greenville SC. After spending my life in Lexington KY and then the last 10 years  in Florida, migrating from Ft. Lauderdale to Clearwater to Dunedin to Jacksonville, we are turning a page in our book of life and starting a new chapter as we grow the  Trimarni Coaching and Nutrition  business. We have SO many exciting things planned but we just have to get through this little thing called moving first!  Life is absolutely amazing and I never want to waste a moment. But I know I am not alone that...