Trimarni Coaching and Nutrition

APPLY NOW If you are reading this blog, there's a good chance you already know a lot about us. You know that we are full-time triathlon coaches and that we specialize in coaching endurance triathletes. We are also experts in sport nutrition (Marni) and cycling/bike fitting (Karel). You can ask Karel to help you with your diet but you will probably get no help.... Unless  you like beer.  We are serious about our coaching and helping our athletes optimize performance.    But we also believe that the sport of triathlon should be fun and that every athlete deserves to be part of a great triathlon family. You know we love to eat, we love to travel and we love Campy. (You probably don't know that we have two cats and that's because Campy gets all the attention)  First paws across the line! You probably know that we raced together in Kona last year at the 2015 Ironman World Championship. And this year, we both had huge PR's at Ironman Austr...

You’ve likely heard the saying “you won’t regret a workout when it’s over.” Getting the workout started, however, is often the hard part. It may seem like motivation is something that you have to find and either you have it or you don't. When you have motivation - you crush your workouts. When you don't have motivation - it's a struggle to get started and to stay committed to your workout. Sometimes, the body has the energy to train but the mind has a dozen excuses to skip (or not finish) the workout. And sometimes the mind is eager to accept the upcoming workout challenge but the body struggles to find energy with each movement. If you agree with one or both of the statements above, you are normal. Every athlete, from age grouper to professional, will fight for motivation at least a handful of times throughout the season. To help you out, here are three simple ways to get yourself motivated when mind says “let’s go” but the body screams “heck no!” A proper war...

It's hard to find me not smiling when I'm on my bike. Especially when I'm riding in Greenville. Views like this make me so happy to be outside, in the mountains, surrounding myself by nature, on two wheels. Yes, our riding is challenging and it's not easy to settle into a rhythm but it's impossible to get bored and there are endless cycling routes to choose from, with so much to see, on two wheels. I feel SO lucky to live in Greenville, where our roads are bike friendly and the views are spectacular. It's common that many triathletes assume that to be a better triathlete, you need to be a better runner. While there is some truth in this statement as triathlon is a 3-sport event, but far too many triathletes remember the last sport as the sport that was the "failure" when it's the bike that allows you to deliver yourself to a good run. Far too many triathletes fail on the run simply because of what precedes the run....the bike. Sur...

picture  source I don't believe that life is perfect and that you always need to be happy to live a good life. But I've always considered myself a positive person, trying to see the bright side in every situation. My dad was always happy - he never seemed to have a bad day. Nothing ever bothered him. It was truly remarkable how he lived his life, which was sadly cut short due to cancer at the young age of 67.  Now more than ever, I try to live with a mindset similar to my dad's, where I always try to wake-up excited for another day of life and look to experiences, nature, travel and other people for inspiration. As you know, I am extremely passionate about sports, specifically swimming, cycling, running and triathlon.  I just love watching the human body in action. picture source I'm not sure if you are following the paralympics, as there is little TV coverage in the US (aside from NBC sports) but I strongly encourage you to watch and follow these i...

You are probably hoping that I am going to write about how to plan your sport nutrition for race day or what percentage of your FTP you should hold while you are on the bike, how to swim fast in open water or the best way to run strong off the bike without your legs hurting. While having a plan can ease mental worries for the athlete who tries to predict/control a race day outcome, it's important to recognize that being race ready is more than just checking off workouts and having a strict plan for race day. Two years ago, at 2014 Ironman Wisconsin, something incredible happened. Karel and I both qualified for the 2015 Ironman World Championship. Although our goal was to both qualify, our results could not have been planned nor predicted. Karel: 9:44, 3rd AG (35-39), 9th overall male amateur. Marni: 10:44, 3rd AG (30-34), 6th overall male amateur. To the minute and the exact same podium spot, we both excelled to the best of our best ability on race day. The outcome of rac...

Yep, that's right. Tacos for breakfast. Or, as a recovery meal after a long workout. And maybe even for dinner too! There's no overthinking breakfast tacos. 1) Take your favorite omelet ingredients and scramble them all together in a skillet. 2) Stuff inside a taco (or two, or three). 3) Top with your favorite omelet/taco toppings - gauc, cheese, sour cream, salsa. 4) Yum ------------------ On Saturday afternoon, after a 4 hour ride, I was suddenly in the mood for something savory and crunchy. Although my post ride pancakes were super delish, tacos sounded amazingly awesome while watching the live stream of the Ironman 70.3 Ironman World Championship. I sauteed kale in a skillet and added mushrooms and onions. When my veggies were cooked, I scrambled together 2 eggs and combined with my sauteed veggies. I then took taco shells and slathered the inside with smashed avocado, sprinkled on the shredded cheese (so that it would melt on the shell when I added my hot ingredien...

Sport nutrition products are designed to enhance performance, specifically during prolonged activity when glycogen depletion and dehydration can compromise energy metabolism. Therefore, a major goal of sport nutrition companies is to formulate a variety of products, in all types of textures, flavors and forms, to help athletes train and compete with optimal power, speed, strength, stamina and mental focus.  There is great research showing that carbohydrate-based fuels are the predominant energy source at high intensities and during long duration, to postpone fatigue. Because a decline in muscle and liver glycogen (stored carbohydrates) can greatly limit endurance performance, sugar, the primary ingredient in most sport drinks, can be absorbed quickly to help maintain steady blood glucose levels. Unlike the untrained athlete, a trained athlete has a favorable response to sugar during exercise, not to mention that the sport nutrition has a clear need and reaso...