Trimarni Coaching and Nutrition

Last night, my mom, Karel and I yummed over this meal not only during the meal, but after. It hit the spot.  For a meal that tasted so yummy and looked so colorful, there was not a lot of work needed for this meal.  Green pea lentils - cook according to package and season with herbs/spices of your liking or just a pinch of salt and pepper Mashed cauliflower - steam cut/cleaned cauliflower in large pot until soft. Drain water and mash with fork or potato masher. Season with caraway seeds, a pinch of salt and pepper and garlic to your liking. Avocado and pear salad - Romaine lettuce (chopped), chopped pear, diced avocado, sunflower seeds and artichokes Hard boiled egg or other protein As we enter the holiday season and new year, new habits may be born but more so, old habits will be hard to break. It's likely that you have found yourself at a dietary breaking point once or twice in the year in terms of "enough is enough, this has got to end." So what is i...

Race week is an exciting time. It's a time to reflect on the hard work that allowed you to be physically prepared for race day. Race week is also a time to bottle up energy to use for race day. We always tell our athletes to save their  best performance for race day and race week is no exception. Patience is a virtue. Race week is extremely special because it signifies the end of a journey. There was once a time when you couldn't do the things that you can do now and that's because you had a timeline when you started training and you worked hard to get to where you are now. The deadline has come and you are ready.  You are ready to perform with your healthy, fit and amazing body.  There are many negative thoughts that can fill an athlete's head during training and race week magnifies those thoughts to the extreme. Every thought becomes bigger, scarier and more nerve-wracking. Some athletes do a great job of managing those thoughts whereas other athletes tend ...

Yesterday was our very first trip to Asheville, NC. A 85 minute drive from our home in Greenville, SC and it was one beautiful drive!! The fall colors were amazing and the mountains kept growing as we neared Asheville. We are absolutely in-love with Greenville and feel it is the perfect place for us to live and train but Asheville was a super nice treat. We were invited to join a group ride on the Blue Ridge Parkway and Karel and I were joined by Maggie Rusch, Kelly and Megan Fillnow and a few others. It was lovely to be around such positive energy.  I love nature, riding with fun people, being with Karel on two wheels, climbing mountains, descending and enjoying Mother Earth's beautiful gifts. It was a fantastic 2 hour ride as we also climbed/descended Mt Mitchell. 4100 feet of climbing and lots to love on two wheels.  Here are a few pics for you to enjoy. I wish we could have taken more (Karel was taking lots of pics) but it was a little chilly and super windy ...

Thank you to all the athletes who applied for 2015 Trimarni coaching! We reached our capacity before our deadline and we look forward to the opportunity to work with an amazing group of inspiring, motivating and hard-working age-group triathletes in 2015. If you are interested in applying our coaching methodology to your training, we will be offering our NEW 8-week transition plan in the next few weeks, which features specific strength training exercises that will yield positive results in swim, bike, run fitness. The transition plan will also help you build a strong foundation as you work on form and skills. We will also be offering the transition plan WITH our pre-built running and triathlon training plans. Stay tuned! -------------------------------------------------------- What comes to mind when you think of the word “smart” in relation to an athlete? Perhaps doing this well or perfect or being able to execute or not miss a workout? Well, certainly smart athletes are not ...

Every athletes deserves and needs an off season. However long you choose to take off and your own definition of "off" is certainly up to you and your coach but it is critical that you give your body and mind time off from structure and training stress before starting your next season.  With so much free time on your hands without daily hours of training, the off season is a great time to plan your upcoming season.  To help you peak appropriately as well as avoiding burnout and to maximize your time training, planning your season is one of the most important factors that will influence your season success. Pick the wrong races for your body, that occur at the wrong times, and no amount of training will trump a poorly planned season.  The reason why athletes of all levels must plan out the season is so that you can properly periodize your training. Based on your races and the priority of those races, alongside any other stressors or life events that may inf...

What a great feeling to have our A+++ race planned for 2015!!! Is it too early to start the Kona countdown? So the question is....How much fitness can we gain over the next year as we save our best performance for the 2015 Ironman World Championship? Just to clarify, we will never race injured or sick so this schedule is always subject to change. Also, no race on this schedule is as important as Kona so we will never put our bodies in a situation that we may sabotage our Kona race day performance in a less important race. Because we do not incorporate a lot of high volume training into our Ironman training plans, we will use most of our season focusing on skills/form, strength and speed prior to increasing volume. Our typical IM prep is around 12 consecutive weeks. Also, we know that life "happens" all the time and we always strive to find balance in life as age group triathletes so rarely does a planned schedule go 100% as planned.  I will dedicate a blog her...

What a delicious creation!  Karel and I went grocery shopping a bit late tonight (around 6:30pm) so by the time we returned home and unloaded the reusable grocery bags, it was 7:30pm. We didn't shop hungry thanks to a small snack before we left but come 7:45pm we were ready for dinner.  We both did our own meals this evening and I just wanted something simple.  My original plan was to cook my sweet potato and have a side of veggies. I steamed the edamame, corn and mushrooms and I was ready to eat. But then it came to me....why not combine everything together? Oh, what a delicious, simple creation!!! I cubed the sweet potato and combined it with a ladle or two of the veggie mixture. I seasoned with pepper and a pinch of salt and drizzled with olive oil.  Not pictured is the slice of fresh Mozzarella cheese that I enjoyed as I was getting my dinner ready and also the big dollop of Fage 0% Greek Yogurt that I served as a dip on the side.  I just lo...