Trimarni Coaching and Nutrition

I consider myself an expert on menstruation.......as it relates to my body. I've had a regular (naturally produced) menstrual cycle for over 13 years. Each month, my menstrual cycle is a reminder of my healthy body and mind. Even in peak Ironman training, I still have a normal cycle. However, this doesn't mean that it's a fun time of the month. For almost two weeks out of every month, I suffer - mentally and physically. As a fellow female athlete, can you relate? For females, menstruation is a normal monthly occurrence for a good 30-35 years of life. For female athletes, training and racing can be positively and negatively affected by your cycle - every female is different. An excellent read on this topic is ROAR by Dr. Stacy Sims.  Although menstruation is often shunned by the media, it is gaining more attention by athletes, researchers and coaches. However, a topic that is not heavily discussed is the way your body image changes during your period. Menstruation c...

Picture: Beth Molzer Back in November, Karel and I were discussing a few running races with our coach to use for training purposes. During this chat, Karel realized that he has never ran a 5K before! Back in 2006, Karel joined me for the Tampa Bay Times 10K Turkey Trot - which he quickly flew by me within the first mile and finished in a blazing time of 39:45. This was back when Karel was bike racing and didn't really care for running as he loved riding/racing his bike.. To prepare for the Turkey Trot, Karel only ran 4 times before the race, in the weeks prior - starting at 20 minutes and working his way up in time (and speed) to the 10K distance. Fast forward 13 years, an older (I mean wiser) Karel decided to sign up for his first 5K race. There was no special training (or tapering) for this race but instead, this was a workout where Karel was told to run as hard as he could to get his heart rate up as high as possible. His "workout" on race day also included run...

The Trimarni store is now open!! We are thrilled to officially announce that the Trimarni team will be sporting Castelli apparel in 2019....and so can you! Engineered for top-level racing, Castelli is dedicated to making the fastest clothing in the world for triathletes and cyclists by using the most advanced fabric technologies available. We are confident that you will love the reasonably priced, comfortable and functional kit items. And because we can't have you sporting an old design on a new kit, our designer has revamped our 2018 kit design to make sure that you look GOOD and stand out in a crowd of triathletes. As in years past, the black kit is for the males and females can choose between the black or pink kit items. We can't wait to see you training and racing in your Trimarni Castelli kits. 2019 is going to be AMAZING! To access the Trimarni page: 1) Click on this link. 2) Sign up on the bottom of the page. This grants you access to the Trimarni team ...

When browsing a popular forum page not too long ago, I came across a thread of an athlete looking for nutrition assistance. One of the comments had me thinking about the overwhelming number of experts that an athlete can choose from when it comes to assistance with health, body composition, mental skills, fitness and performance. This certainly extends to doctors, physical therapists, massage therapists, strength coaches, etc. I believe that there's someone out there for everyone BUT you do have to do your due diligence. What is it that you need from your professional and does she/he have a similar belief structure as your own?  Today, it's easy to turn to the internet and social media for health advice but the WWW isn't the best place to get information as it relates to your personal situation. As it relates to finding the best "expert" to assist in your health, performance and/or body composition goals, here are a few of my tips: Credentials -  T...

You can get dehydrated in the cold or when swimming. FACT When exercising in cold environments, respiratory water loss increases because of the low humidity and increased ventilation rate. Additionally, under all your clothing keeping you warm, it’s possible for sweat rates to exceed 33 ounces per hour. When swimming, if internal body temperature exceeds the sweat threshold, you will sweat (even if you don’t feel it because you are already wet). You may also find yourself needing to urinate more often when swimming due to the increase in plasma volume that occurs during immersion from high pressure baroreceptors. This may increase risk for dehydration. Make sure to stay up with your hydration intake in cold weather and while swimming by bringing a water bottle with you (or a sport drink when appropriate).  Caffeine causes dehydration.  MYTH Athletes have been cautioned to avoid caffeine (ex. coffee) before and after exercise due to association with dehydration or e...

Calling all new, future and current triathletes in and around the Greenville area!!! To kick-off 2019, we invite you to show support for our amazing Greenville triathlon community by attending "Triathlon Night" at Carolina Triathlon. When: January 27th, 2018 Time: 5:30-7:30pm Where: 123 Welborn Street Suite 102 Greenville, SC 29601 We look forward to the opportunity to connect you with other triathletes in and around the Greenville area who also love the swimbikerun lifestyle. If you are new to the area or new to triathlon or you just love triathlon, come meet several of the local "experts" who work with triathletes (Coaches, PTs, Massage Therapists, Strength Coaches, Race Directors, Store owners, etc.). After a meet and greet, we will have a Q&A with the local triathlon coaches and professionals for you to ask questions. Every coach/professional is welcomed to provide information about his/her services and sell gear/services. ...

Athletes love pancakes! Therefore, I knew that I needed a pancake recipe in my book  Essential Sports Nutrition . However, I didn't want just a simple pancake recipe. When I make pancakes, I typically keep it super simple (basic ingredients) or I use a box of Kodiak cakes  (which also works great for traveling) but I wanted something a bit more nutritionally complete to help meet the needs of an active individual. Joey mentioned to me about her sweet potato pancake recipe that included cottage cheese. At first I was skeptical.....I love cottage cheese but in pancakes??? But these pancakes came out amazingly well! Satisfying, protein-packed and a perfect option for an on-the-go snack or for breakfast. Enjoy! Sweet Potato Protein Pancakes Yield 10 (4 1/2 inch pancakes) Prep: 15 minutes Cook: 15 minutes Ingredients 2 sweet potatoes 1 cup gluten-free rolled oats 1 cup 2% cottage cheese (my favorite brand is Daisy Brand ) 2 large eggs 4 large egg whites 1 tsp b...