Trimarni Coaching and Nutrition

The period between the end of the previous season (training/racing) and the start of the next season is called the "off season." For northern hemisphere athletes, this usually occurs in the winter, between November and January.  The off-season is a very important time for athletes who train and race consistently throughout the year. Never giving your body and mind an intentional break from training stress will increase the risk of burnout, overuse injuries, fatigue, early season fitness plateau and sickness. A planned break provides the ideal stimulus to rejuvinate and repair the body and brain. Another way to view the off-season is to think of it as a reset.  For several months, you've placed a lot of stress on your body. Your immune system was compromised, your muscles, tendons and joints were stressed, you were regularly sleep deprived (or never fully rested), you never let your body fully recover, you were constantly rushed, often your body was underfueled or dehydrat...

Yesterday we drove 2.5 hours (one-way) to watch my favorite comedian, @natebargatze, perform in Evans, GA. We laughed for 2 hours. If you don't know who Nate is, check out his two Netflix specials, his Amazon prime special and his Washington's Dream skit on SNL. We left early for the 7pm show so that we could have dinner in Evans. We love different cuisines and I was excited to find an Indian restaurant called Namaste Indian Street food. Prior to ordering, I asked myself "What do I want and what do I need?" 🍴I needed a satiating meal that would leave me satisfied for the next 4.5 hours (show + drive home). 🍴I needed a meal that would allow me to focus on the show and not feel hungry or lethargic. 🍴I needed a meal that would leave me feeling comfortable during 4.5 hours of sitting. 🍴I wanted a meal that felt nutritious. I've done very little intentional exercise this week (30 minutes of swimming yesterday) to let my body fully recover from a massive season of ...

In late September, we registered for Clash Daytona half distance on December 3rd. It seemed like a great idea when the weather was warm and we were on a high from XTRI ICON and IM Chattanooga. However, come November, we started to feel the effects of racing every month since January (14 races for me and 14+ for Karel). However, we looked forward to escaping the colder weather and spending a few days in Florida with our athletes.  Karel has the disc wheels inside the car to put on when we arrive. We traveled to Daytona on Thursday. We left around 7:30am and made the 7+ hour trip to Daytona. Karel drove most of the way. I drove ~2 hours through Jacksonville (where we used to live for 6 years). We had Honza (our athlete from Czech) visiting us and sharing the car ride with us. Our friends/athlete Alvi and Yannick left an hour after us. Yannick recently had surgery to fix his collarbone after a bike crash so we invited him to stay with us to enjoy a change of scenery and warmer weather...

Dear body, With only a few more days until Clash Daytona half distance (my last race of the year), I wanted to take the time to thank you for an incredible year of training and racing. You let me participate in 13 events over the past eleven months. From mountain biking and gravel racing to off-road triathlon to 70.3 and finishing off with two XTRI events, you allowed me to step out of my comfort zone, utilize a wide range of mental skills and test my strength and endurance. You let me push myself in a variety of ways and it was an honor to share each experience with you.  With nine of my 13 events taking over 5 hours to complete, I never take for granted what you allow me to do, mentally and physically. My love for you is not for a look or image but for the life that you allow me to live.  I know for you to take care of me, I must take care of you. I promise to never deny you energy or nutrients in order to look a certain way or for performance gains. I promise to aloways giv...

  Navigating holiday (over)eating The holiday season is here and it's filled with family, friends and.....a lot of food.  Without a doubt, food is a significant component of every holiday. For anyone who suffers from an eating disorder or an unhealthy relationship with food and the body, this can be a challenging time of the year.  You may not realize it but the holidays may bring several triggers that could lead to disordered eating and exercising behaviors. Often times, stress, overwhelm, people pleasing, travel, toxic relationships/family members, uncomfortable conversations and finances can bring on uncomfortable feelings. In order to lessen those emotions, it's easy to resort to food restriction (or dieting). And with restriction often comes binge eating. Overeating from time to time does not mean that you have a binge eating disorder. Fundamentally, binge eating is different from overeating.  Signs and symptoms of binge eating include:  Eating a large amou...

  Although we didn't race Ironman Cozumel, we had an incredible time on the island, sharing the experience with our athletes.  November 13th - Tuesday We flew GSP to CZM on Tuesday the 13th. Normally, we would encourage our athletes to arrive Wed for a Sunday Ironman but with this being an international race (and a very hot and humid one), we decided to arrive a day earlier. We flew out of Greenville at 5:25am (arriving at 4am). A few weeks prior to the flight, I checked my Delta app and there was an upgrade to First Class (from the main cabin where we were sitting) for only $5! I jumped on that offer which gave us two free bags (each) up to 70 lbs. We used our TSA Pre-check to breeze through security and got a coffee in the centurion lounge at 4:30am (lounge access with Amex plat biz CC), before boarding our flight. It was a quick 35 minute flight to ATL. We had a 5 hour layover in ATL so we waited until the Delta Sky Club opened at 6:30am (lounge access with Amex Plat biz CC...