Trimarni Coaching and Nutrition

The current pandemic has led to drastic changes in the bike industry. Bike sales are booming. Suddenly, riding a bike has become a fun way to phsyically distance while enjoying the great outdoors. More so, for many people around the world, the bike is a convenient (and necessary), sustainable, cost-effective and reliable mode of transportation. While accidents on the bike do happen and some roads are just not safe for biking, your safety and enjoyment on the road can be improved with a few tips: Master your cycling skills - While you can improve your fitness on the trainer, a stationary bike trainer does not allow you to identify and master your cycling skills like you can when you are riding in the elements and on all types of terrain. Learn how to change your gears, sit on the bike properly, stand up and adjust your position, grab your bottle (for hydration), break quickly, maneuver your bike in tight spaces, react smartly, descend, corner, stop/start on any terrain and ride...

In honor of mental health awareness month, it's important to discuss body image. Body image is how you think and feel about your body. I want to stress that body image issues affect men and women, athletes AND people of all ages – especially adults. Consistent exposure to “the perfect body image” can make you dislike your appearance, look, weight, size and shape. The message that “leaner is faster” or “thinner is better” or “strong is the new sexy” is everywhere, and especially for athletes, ongoing exposure to this “socially defined ideal body” message can increase body dissatisfaction, which can lead to dieting, disordered eating and may eventually cause an eating disorder. We also have a problem with weight stigma in our society, which is the discrimination or stereotyping based on a person’s weight. Additionally, if you constantly strive to meet very high expectations for yourself, you may find yourself in self-defeating cycle of dissatisfaction when failing to meet high exp...

Do you have access to open water but find yourself bored and exhausted with continuous swimming?Do you need a bit of workout inspiration for your new at-home pool set-up while your local pool is closed? To help you get more out of your swim training, I have 30 mentally-engaging swim workouts that are sure to help you build and maintain your swim fitness strength, endurance, skills and power. What’s included in the swim training plan?  15 stationary swim workouts (~30-45 minutes per workout) Requires the use of a tether/resistance band and some type of pool. Workouts are broken into 3 categories (5 workouts each): easy, moderate and hard based on intensity/volume. Workouts cater to all fitness levels. Sent via email as a document (PDF). To learn more about our experience buying an above ground pool and swimming with a tether, check out this blog post. 15 open water swim workouts (~45-60 minutes per workout) Requires the use of a body of water (max cont...

Disclaimer: Neither Campy nor I encourage the consumption of alcohol during a training camp. Truth be told - I don't never drink alcohol.  Although your racing may be on hold, your training shouldn't stop. More so, you should still feel the need to fuel your inner athlete...which means incorporating big training days, personal challenges or a heavy training week into your training regime. Better fueling and hydration strategies before/during/after workouts give you better performances and improved health. It’s that simple. With races postponed, there's no better time than now to start (or to continue) designing and fine-tuning your personalized hydration and fueling plan. Event day is not the time to try the latest sport bar or to invent a new homemade sport drink. Instead, use your big training days and personal challenges (ex. virtual or mock races) to figure out the best sport nutrition strategy for your needs. While the nutrition you consume during workouts is...

Sport and daily nutrition consulting is much more than learning what and when to eat. Much of my consulting services are dedicated to helping athletes overcome an unhealthy relationship with food and the body. By improving your relationship with your body, you can actually improve your relationship with food, which will ultimately enhance your athletic performance. When you can thank your body (instead of bashing it), respect your body (instead of starving or overexercising it) and appreciate your body (instead of wishing you looked differently), you can make better nutrition choices to optimize health and performance. In a past article I wrote for March 2015 issue of Triathlete Magazine, I discussed the topic of achieving a performance breakthrough by changing current eating behaviors and body image thoughts. In the article, I'll help you recognize if your body image concerns are steering your relationship with food in an unhealthy direction - and how to address them. If ...

For several decades, extensive scientific research has focused on the topic of nutrient timing: what and when to eat before, during, and immediately after exercise to enhance the adaptive response to change physiology. For example, prolonged exercise depletes muscle glycogen storage and breaks down muscle tissue, which increases the risk for fatigue and immunosuppression. But, by consuming carbohydrates and protein within 30 minutes after a workout, you can build muscle, store energy, and minimize tissue damage.  Unfortunately, nutrient timing is a confusing nutrition topic because many strategies conflict with the “healthy” nutrition advice given by experts regarding weight loss and health. For example, an athlete may have heard to restrict carbohydrates before a workout to induce higher fat oxidation – or in other words, to promote fat loss. However, insulin – which is released by the pancreas when carbohydrates are consumed – is one of the body's most anabolic muscle...

After seeing several recent "above ground swimming pool" pictures and videos circulating around social media, it didn't take long for us to get one of our own. And now that we have it installed, I am not sure why we did not think of this idea earlier. Not only are we able to maintain a feel of swimming during a time of pool closures but I have a feeling this pool will come in handy after those long, hot summer workouts. If you are looking for a way to maintain your swim fitness when pools are closed or you need a convenient swimming option for when you are crunched for time, here are my tips (based on our recent experience) for purchasing and installing an above ground pool. What pool did we purchase?  Bestway Power Steel 16' x 10' x 42" Oval Frame Swimming Pool Set with Pump, Ladder and Cover. I selected this pool based on internet pool reviews. I wanted a rectangle pool (to feel more like a swimming pool and using less water than circular) and one...