Trimarni Coaching and Nutrition

Tampa Twilight Classic IMWI 2010 For the past 6.5 years, Karel and I have spent many of weekends on race courses. I've always felt we make a great team because we both share a similar lifestyle with different passions. Well, different passions until this May when Karel decided to embrace the challenge of triathlons after racing competitively as a cyclist (in Europe and USA) as a top cyclist.   Watching Karel race in cycling races was so exciting and I loved the energy and vibe at cycling venues. Unlike triathlons, I never knew if Karel would finish a race for a crash, bad luck or not having the legs to keep up with other teams/riders was always a "what if" scenario. But nevertheless, Karel never stopped enjoying cycling races....he just wanted to a new challenge. In triathlons, Karel has been my #1 fan (tied w/ my parents) and he helps me reach my full potential. When I have doubts, worries or fears, he keeps me calm and gives me the confidence I need ...

I've always been that student. The one in the front of the class, asking "why". Throughout my post High School educational career (2000-2011) I have found myself becoming a better educator because I take the time to learn as much as I can about a topic before instructing, counseling or motivating others. One of the biggest problems in our society today is that most people like quick answers. When it comes to research and making conclusions, nothing is done quickly and that frustrates people. They don't have time to "work" on their own lifesyle so they need a quick fix (ex. meal plan, diet fad, answer from a forum) as to how make changes yesterday rather than learning how to make for a better tomorrow. I never feel content just scratching the surface of any topic. I can't be an expert in everything but I can use my resources to be as up-to-date as possible to make educated choices and to better serve the public. I recently read two great articles on ...

First off..... HAPPY FOOD DAY!!         Lunch n' Learns are my favorite kind of talks. One hour of learning and the participants don't have to be hungry as I talk about food.                                      Yesterday I gave a local Lunch n' Learn to a wonderful group of individuals from Northwestern Mutual. I spent much of my talk discussing 3 common myths (gluten free diet, fruits and veggies to improve mood and fat burning exercise) but the underlying message was discussing lifestyle modifications and a different approach to thinking about life rather than spending so much energy on diet, the body and exercise. Certainly, diet and exercise make for a quality life but we all have our own personal goals and we can't wrap up all our energy trying to be like others, lookin...

Not enough hours in the day? Here are a few of my tips to help you better manage your time. Time management

  I hope you enjoyed the weekend as much as we did. The weather was outstanding and a nice taste of fall. Today I enjoyed the view of Karel's back wheel for an hour as he did an easy spin. I typically don't do bricks in the off-season but I couldn't resist the beautiful weather. I did my "long run" of 6 miles, keeping my heart rate controlled in low Z3. This is something that I am working very hard on during this off-season and a few of my athletes are sharing the same frustration of seeing a slower pace while teaching the body to run more efficiently. I am always reminding my athletes (and myself) that this pays off and I also enjoy having the opportunity to slow down for one run a week to really soak up the scenery and find the beauty in moving my feet forward. A while back I was asked by Ted Spiker to contribute to his Runner's World article on pancakes. Sadly, there was too much content for his article so a few things got cut but thankfully, he took t...

Does your life give you reason to smile everyday? With the off-season in full force, I was excited to get on my bike today for the group ride in Nocatee. I suppose my bike was a bit lonely for the past week since I haven't ridden it since last Saturday but all is good because I am enjoying the needed break from structured training. Also, after a well deserved almost two week break from running I'm using this time to work on my HR control, pacing and form/efficiency with running as I gear up for a fall half marathon, which will ultimately help me out at Lake Placid next year for the Ironman. The morning started out cool which was pleasant. Karel was a bit speedy for his warm-up, likely because he is peaking at the right time before he does Rev3 Florida Half Iron next weekend. I am looking forward to watching him race his second half ironman distance for he is continuing to get stronger on the run and his swim training is really paying off. He's still crazy fast on the ...

  Run this am: 2 mile warm-up. Main set 4 x 1 miles descending (staying in Z3 - 7 min/mile, 6:58 min/mile, 6:48 min/mile, 6:43 min/mile), 1 mile cool down + 1 mile campy run After all that work to prep for the races I did this past season, I am fully enjoying the off season. Around  an hour a day of exercise, whatever I feel like doing. I am finding myself running, strength training (mostly hips and core) and swimming, more than biking during the week but I am giving my legs some excitement on the weekends with a fast group ride on Sat and cruising around on Sunday. No set schedule or training plan and it is just what my body deserves. I took about 10 days of no running post Branson 70.3, followed by 2 full weeks of on and off exercise (45-60 min) to allow for proper recovery. I am gearing up for a half marathon sometime Nov/Dec but haven't decided which one yet so right now I am just throwing in a few 1/2 - 1 miles repeaters w/ 1-2 min walk recoveries to keep...