Trimarni Coaching and Nutrition

We are off to Madison, Wisconsin tomorrow!!  The weather is looking GREAT for race day and our bodies are feeling healthy thanks to a lot of great, delicious, real food! I thought I'd share a few yummy creations that we have enjoyed over the past 2 weeks.  Don't forget to yum! Chia crepes and egg and kale omelet 1 cup whole wheat flour 1/2 cup skim milk 2 tbsp chia seeds 1/8 tsp salt Dash of cinnamon 3/4 - 1 cup water 1 egg Olive oil 1. Mix ingredients in bowl for crepes until thin consistency.  2. In a medium skillet on low heat, drizzle olive oil to lightly coat bottom of the pan.  3. Pour crepes (around 1/3 cup) in middle of skillet and spread to make a large, thin pancake with back of spoon (you need to do this quickly and your pan can not be hot, it needs to be on the low setting. You may also use this batter for pancakes).  4. Cook for 1-2 minutes until firm on edges, then flip and cook for 1 minute.  Omelet 1 ...

Taper is an interesting time.  Physically, it is needed for endurance events to ensure that the body is rested and well-fueled for the upcoming long haul but the style of tapering may differ depending on fitness ability and prior experience.  However, emotionally and mentally, here is why tapering can be rather difficult. On one end, you long for the first day of taper when you have a sigh of relief that the end of "training" is near but on the other end, a change in schedule, appetite, structure, etc. can make tapering a rather uncomfortable time.  With 8 Ironman and 8 half Ironman distance events behind me, I have not only learned the most appropriate taper for my body but also how to best taper each one of my athletes (although, it's only through a long term athlete/coach relationship that a taper is essentially discovered).  But most of all, I have learned to embrace taper.  It is a beautiful thing.  Many athletes go into taper ...

I am always excited to share my knowledge and experience with others, especially to the newbie triathletes who are about to train for (or race in) their first triathlon.  If this is you (or someone you know), you are about to step inside a fun, rewarding, inspiring, active lifestyle with a wonderful community of passionate, like-minded, multi-thinking, time management experts who love to challenge the body and mind to reach goals and to push physiological limits.  A big thanks to  Oakley Women  for letting me share my triathlon training tips with you all! To read more about my trip to Laguna beach with Oakley Women this past spring, click  HERE . PRE RACE NUTRITION TIPS SWIM TIPS BIKE TIPS RUN TIPS Any questions? Send me an email via my website: TRIMARNICOACH.COM

The work is done. Thank you body! My 9th Ironman journey is coming to an end and in two weeks, on September 7th, 2014 I get the privilege to take my body on another 140.6 mile journey to reach the Ironman Wisconsin finish line. My dad will get a front row seat from above and I will be sharing the race course (my 2nd time racing IMWI) with my best friend, coach, training partner and hubby.  I often hear athletes talk about feeling undertrained. That's a very difficult word for an athlete to have in his/her vocabulary because it is often used in the context of not being physically prepared.  When I think about my last 4 Ironman journies, I have intentionally and unintentionally taken different routes to prepare my body and mind for race day.  In the past 15 months, I have crossed 3 Ironman finish lines and have felt unprepared for 2 of them.  But amazingly, the two that I felt unprepared for, I did amazingly well. I qualified for 2013 IM World Champi...

Triathletes and endurance athletes are very susceptible to dehydration and even more so, a heat-related injury.  What must be understood is that the body is compromised when we place intentional training stress on the body through training and racing. However, what is even more serious is that many athletes are not taking the daily precautions to be "healthy" on a day to day basis. So as you can imagine, when an athlete throws in 8,10 or more hours of training per week, there is even more confusion on how to meet daily and sport needs but very little time to even make time/energy to ensure that the body is healthy going into workouts and well fueled/hydrated during workouts.  Because endurance racing is far from normal or easy for the human body to handle, health professionals acknowledge that metabolic demands during training/racing in long distance events are not easy to meet. That is, it is very hard for the body to take in the appropriate amount of calories, ...

It's always an exciting time to approach the Ironman taper. It is even more exciting when the body and mind are getting more and more itchier to race. The ultimate goal for any athlete approaching taper is to have workouts that are not too damaging that the body can not recover from them but every workout is executed in a way that brings confidence that all will come together perfectly on race day. Over the past few years, I am continuing to learn the best way (each year) to apply training stress to my body for performance gains with Ironman training/racing. Not too much, just enough is my ultimate goal to keep my body in good health.  I have found through higher intensity training and less volume, I receive greater training stress on a more consistent basis. My mind and body recover quickly and burnout is not even close to my mind. I'm in a really good place physically and mentally for IMWI and I am SO excited to race my 9th Ironman just 12 weeks after racing IM Austri...

When it comes to training for athletic events, there are many different approaches that athletes and coaches use to reach peak performance. When it comes to fueling the human body before, during and after training, there are many different approaches that sport dietitians use to support a body in motion. But when it comes to the mindsets of top athletes, there is not much that differs among those who know how to use their minds to reach top fitness and perform well on race day.  Top athletes are mentally strong. They know how to focus on the task at hand, they know how to overcome obstacles quickly and they know that it will be worth it.  Mental toughness is not reserved for the elite or pro athletes as it has very little to do with speed, pace, watts or finishing times in order to achieve it. Any athlete, of any fitness levels, has the opportunity to be mentally strong in training and racing.  Although I love showing off our beautiful cycling playgro...