Trimarni Coaching and Nutrition

Compared to years past, it feels much warmer than before. Although the temperature only reads around 86 degrees in the forecast, it's much more hot under the scorching sun. Coupled with the lava and heat radiating off the ground, it's hotter than hot here. The wind has also been rather gusty. All this said - IM Kona will be living up to its epically challenging standards if it stays like this on race day.  Since arriving to Kona on Sunday, we have had some quality training sessions on the Big Island. We are staying in town behind the expo/farmers market which makes it easy to train right from our doorstop. However, due to the traffic and debris covering the shoulder of the road, we have been driving away from town to start most of our workouts. Also, because the local Kona aquatic center is closed right now, we have to drive ~20 minutes south of the island to use the local high school pool (which is free). The biggest adjustment has been the heat - which is the biggest...

Hello from the Big Island!! We have reached the 10-day countdown until we participate in the Ironman World Championship (5th time for me, 4th time for Karel)! I've been meaning to blog for several days but to be honest, I just haven't had time. We have been so busy! Here's a recap of the craziness that has happened over the past week..... Weekly training recap: Swim: 14,900 yards (3:29) Bike: 7:08 hours Run: 3:05 hours Strength: 45 minutes Total: 14:26 hours Started my menstrual cycle and felt horrible for my last few days of training before we traveled to Kona. Blah.  As of last night, I finished editing my 3rd book which is over 44,000 words. I've had several long days and late nights working on the final product over the past six days. Whew, what a relief that this is behind me.  We had over 15 athletes racing last weekend at IM 70.3 Augusta and IM Chattanooga. Because we were traveling on their race day, we were anxiously tracking our athletes during our...

I'm excited to share this delicious recipe from my RD friend (Kathleen Oswalt) who is passionate about using food for fuel, nourishment and for healing. Enjoy! "Get these bites into your belly! They give you a nice boost to your immune system and your recovery. Citrus from the lemon helps keep your immune system strong as those miles add up while you train and race. Did you know curcumin is the main ingredient in turmeric? This powerful substance has the ability to decrease inflammation and oxidative stress that your body is experiencing especially during peak training seasons. Don't leave out the black pepper though, it’s got a substance called piperine and is needed to help enhance the absorption of curcumin so you can experience the full benefits of these lemony turmeric bites!" Lemony Turmeric Healing Bites Total time: 20 minutes; makes 20-24 bites depending on size Ingredients: 12 Medjool dates OR 14 Deglet Noor dates; pitted 1 cup oats 1/2 cup alm...

It's that time of the year again!! If you are interested in joining the 2020 Trimarni coaching team as a one-on-one coached athlete, now is the time to apply. We only accept new athletes once a year and the deadline to apply is October 14th. At Trimarni, we are a team of hard working, caring, supportive and fun individuals who are passionate about triathlon. We care about your health and want you to maintain your enjoyment for your swim-bike-run lifestyle. We are an ego-free team where everyone feels included and accepted. We care about you, your life, your goals and your personal well-being.  As a Trimarni team member, you can expect to receive:  Motivation  Inspiration Education Team support We are much more than a coaching business - we are a team.  Please note, we only have a limited number of spots for 2020 coaching. We always give first priority to our current coached athletes and team members (educational team/training plan athlet...

Thank you for your continued support and encouragement over the past few weeks of marketing my new book, " The 365-Day Running Journal. " I hope you enjoy the journal as much as I loved writing it! Upon receiving your book and putting it to good use, I would appreciate if you could take a few minutes to write an Amazon review and post it online. Just a few sentences can make a big difference in the success of the book. To write a review, go to the book's Amazon Page  and scroll down toward the bottom and click on "Write a Costumer Review." Also, if you would be so kind as to post a picture of the book on social media, please tag me (Trimarni or Trimarni Coaching and Nutrition) so I can share the excitement with you as you record your progress and goals in your new journal. Thanks! To order:  The 365-Day Running Journal.

How many sleepy animals can you spot in this picture?  With only six days left of hard training before we depart for Kona, I feel so grateful that things are finally in a good place for us - mentally and physically. It was an incredibly tough summer but with perseverance, persistence and positivity, we can finally look ahead to our time in Kona with excitement and gratitude. I always believe that where the mind goes, energy flows. This week was a solid week of training. My body is still tolerating treadmill running, albeit I still have a few tiny niggles with my right hip/leg (things moved from the left side to the right all of a sudden). But these are the niggles that are not overly concerning. I like to say that I am aware but not afraid. Surprisingly, my run fitness feels good and I am enjoying the soreness that comes with pounding on the treadmill. This was my last big volume week and my body tolerated it well. It was also a very busy week for me (and Karel) with wor...

Whether you are a highly-trained athlete or a fitness enthusiast, there’s always a risk for injury. While some injures are minor, such as a bruise or inflammation, others are much more debilitating such as a tear, broken bone, impingement, stress fracture or ruptured tendon. To avoid a decline in muscle strength, neuromuscular control and overall fitness, nutrition is vital in the healing and rehab process. Sometimes, with the right therapy, re-training program and dietary habits, athletes come back stronger and faster after an injury. Because the body has altered nutrient and energy needs during an injury, the following recommendations will help expedite return to sport: Protein - While the precise amount varies, be sure to keep up with your protein intake (ex. 1.5-1.8g/kg/d) – especially after exercise/rehab – to maintain strength and muscle mass. Carbohydrate – Slightly lower carbohydrate intake to prevent excessive weight gain and prioritize higher-fiber, satiating foods s...