Trimarni Coaching and Nutrition

  Every Day is Earth Day. Our oceans are in a critical state, wildlife populations are declining and dangerous weather conditions are becoming more frequent and severe. Mother Earth is struggling. Humanity is destroying the planet. With all she gives us every day, she deserves a lot of love, care and respect. There are many simple things we can do each day to save the environment. Even the smallest of things can make a big difference. We all need to fulfill our responsibilities and make the effort to protect mother Earth. Remember - this is the only planet where life is possible. Our well-being depends entirely on this planet. It is our responsibility to take care of it.

  There are no shortcuts in life. When I decided to become a Registered Dietitian, I knew it would be a long, costly and demanding endeavor. I could have settled for a nutrition certification but not matter how many certifications I received and no matter how many articles I read, nothing would give me the education, experience and professionalism of becoming a Registered Dietitian. In today's society, there appears to be a shortcut for almost anything. Overnight, you can practically buy, become or be anything you want. But sadly, shortcuts don't get you very far. Rather than moving fast, you get stuck. Even worse, cutting corners gets you off track. In a society that worships speed, we must not forget that the journey (or experience) is what matters. Invest time, money and effort into yourself. If you have a goal or there's something important in your life that you want to achieve/experience, there's no magic formula. The tips are simple. Establish a short and long-ter...

Training for an endurance or ultra endurance event is similar to a dose-response assessment.  The goal of this type of scientific test is to determine the required dose to produce a specific outcome (or response). Sadly, when it comes to endurance athletes, far too many athletes are doing work without eliciting a positive or beneficial response.  As it relates to training, the right amount of stress can produce significant fitness gains but too much stress results in high risk of injury, sickness, overtraining and burnout. Not enough stress is simply exercising and doesn't induce favorable change in physiology for race readiness. Training stress shouldn't be associated just with weekly volume as the athlete training 8 hours a week can be as vulnerable to overtraining as the athlete training 20 hours a week.  So why is it that so many endurance and ultra endurance athletes are training so much and so hard but struggling with recovery, body composition, health issues and/or...

  We find it beneficial for our early season campers to participate in a race on the last day of camp. It's a great opportunity to dust of the rust in an early season race, applying everything learned from camp. Not surprisingly, every time we combine a race with a camp, our campers do incredibly well at the race. By removing any expectations or pressure to perform, our campers can simply focus on the small details while staying in the present moment. If only athletes could do this at the longer distance races and not get so overwhelmed by outcomes! 😁 We also find great value in doing a "short" distance race. For many long distance triathletes, short races become "not worth it" and are brushed to the side in favor of more training for half or full distance triathlon events. But in the short events, there's less breakdown and risk for setbacks alongside so many incredible opportunities to go through the motions and emotions that are experienced in long dista...

With so many training routes available to us in and around Greenville, SC. no two Trimarni camps are ever the same. With several returning athletes to our 2022 Early Season triathlon camp, we made sure to give our athletes new workouts, new routes and new experiences.  Every Trimarni camp includes the following:  -Safe run and cycling routes -Specific structured workouts (swim/bike/run) -Proper recovery and nutrition focus -Education -Specifically designed routes so that no one is too fast or too slow -Terrain management execution -Skills, technique and form focus -Race specific tips Our campers settled into Greenville, SC. on Wednesday afternoon/evening and we started our first day of camp bright and early on Thursday morning. The day before camp is always a bit hectic for me as I'm packing swag/goodie bags, printing off liability forms, triple checking the weather and pool reservations and answering any last minute questions from our campers. I always send out an itinerary b...

This morning we said good-bye to our master swim coach who has been instrumental in helping so many people around our area with their swimming fitness, while also sharing his contagious passion for swimming.  Bill - our masters swim coach - is leaving us in Greenville to be closer to family in the Midwest. 😢 For the last few years, having Bill on deck kept me accountable, having fun (I love social kick!) and working hard. Going into my 30th year of swimming, I’m still showing up to swim “practice.” I will often modify his sets depending on my training needs but he’s always there for on-deck coaching. I’ve had some of my best Ironman swim times over the past few years (first time breaking an hour at IM Kona without a wetsuit in ‘19 and going 55:43 at IM Lake placid last summer). I swim often and my sweet spot is around 3500-4500 yards 3-4 times per week. I don’t like being out of the water for more than a day. Bill has given me so many good cues to help my stroke/technique. He als...

  I consider myself to be a good cyclist. But it wasn't always this way. There was a time - not too long ago - that I was terrified to ride my bike on any type of road that resembled going downhill. I would squeeze my brakes and feel so unstable and this caused me to absolutely dread going downhill. Although I could have avoided going downhill by selecting races and routes that were flat, the problem was that I love climbing. And when it came to tight turns, switchbacks or roads where I couldn't see what was coming next, I would find myself frozen with fear, often with tears in my eyes. Pretty much, if the road wasn't going up or it was flat, I was freaking out.  When we moved from Jacksonville, FL. to Greenville, SC. I had no choice but to work on my bike handling skills. I was an experienced triathlete with really poor bike handling skills and this showed on our challenging terrain that is littered with punchy climbs, twists, turns and steep downhills.  With Karel havin...