Trimarni Coaching and Nutrition

As you may or may not know, the Trimarni blog started in 2007. Well before 'blogging' was a thing, I needed an outlet to express my feelings after my first DNF. You can read about it here.  In the case of an injury, health issue, current fitness or long term goals, a DNF is often the right decision. This past weekend we had an athlete registered for IMFL. She recently qualified for the Ironman World Championship (2023) at Ironman Chattanooga. Originally IMLP and IMFL was on her schedule, but after learning about the extra Women for Tri slots after she competed at Ironman Lake Placid, we decided to make Chattanooga the priority. But instead of skipping IMFL, we thought it would be a very valuable training day for her. This athlete often struggles with nerves (due to expectations and pressure) which often result in stomach issues throughout the race. We also felt like our athlete was playing it safe in fear of the marathon and has the capability to go faster on the swim and bike....

Over the past four days, we had the honor of being part of something incredible by someone in our Greenville cycling community. This feat may go down as one of the most inspiring physical and mental tests of endurance, strength and determination that we will ever experience.  Our friend Weston Studer spent the last days (Thursday 9am - Sunday 4pm) going up and down Paris Mountain (2.03 miles, 702.1 feet, 6.6% average grade) on his bike. Sleep deprived, exhausted, physically broken and mentally depleted, Wes completed 124 laps up Paris Mountain for a total of 508 miles and 87,100 feet of elevation.  The concept of "everesting" is to pick a hill and complete repeats of it (continuously, no sleep - unless you do more than one and then you are allowed 2 hours of sleep between attempts) until 29,028.87 feet are completed (equivalent to the height of Mt. Everest). Only 3 people in the US and 36 people in the world have completed a triple everest. Wes is now the 4th in the US. This ...

  Within every triathlon race, there are lessons to learn. I often find myself learning the most about myself during races when the conditions are not ideal.  IMFL 2007 - ~40 degrees and windy on race morning. IM 70.3 Branson 2012 - ~43 degrees on race morning. IM Lake Placid 2021 - ~50 degrees and rainy on race morning.  Andys race sprint tri 2022 - ~35 degrees on race morning.  Xterra World Championship 2022 - ~45 degrees on race morning.   I've also started triathlons in sub 60-degree cold water conditions in Prague, Molveno and St. George. Although I prefer hot conditions over cold, I've had some of my best race performances in colder, challenging conditions. Even more, I always feel proud and accomplished when I "survive" a challenging day. Every triathlon presents unique challenges but racing in cold weather can be extremely difficult (and unsafe) if you don't properly prepare.  How your body reacts in colder temperatures  Before you can pre...

  The Hincapie Gran Fondo Greenville is one of my favorite events. It comes late in the triathlon season so it's a fun way to finish off the year of racing. Even though I can ride the route anytime I want (it's nice only living 20 minutes away) the event is very professional, the community and volunteer support is incredible and I love the social aspect of seeing familiar faces and making new friends.  Although I don't train specifically for this event, I've been able to perform well at this event for a few reasons.  1) Triathlon training builds all around cardiomuscular endurance, strength and resiliency.  2) I do a lot of group riding throughout the year with the Supra Cycling team and the Greenville Spinners. This helps me improve my bike handling skills and confidence/safety in a group setting. Plus, everyone I ride with is very supportive and nice, which makes group riding much more fun.  3) I know the course, the tactics of the riders and where to conserve...

There are several scenarios in which athletes do things that may appear unhealthy to an "outsider" in order to keep the body in good health. For example, someone who exercises 60-minutes a day does not require 200+ calories to fuel the workout. But an athlete preparing for a 4-hour ride will plan for at least 60g of carbohydrates per hour in the form of sport nutrition to prolong endurance capacity.  Another scenario athletes apply is drastically reducing fiber-rich foods (like vegetables) in the 24-72 hours prior to an endurance event. If you've ever had an upset stomach, you have a gastrointestinal condition such as Crohn's or diverticulitis or prepared for a colonoscopy, there's a good chance you understand the purpose (and benefits) of a temporarily limiting dietary fiber.  Before discussing the benefits of a low residue diet, first it's important to understand how poop is made.  The digestive system includes the liver, pancreas, gallbladder and gastrointe...

  Tis the season of all-things orange, pumpkin spice-everything and the galore of pumpkin-inspired products. For the pumpkin spice enthusiast (or obsessed), you'll be happy to hear that the pumpkin is highly nutritious. Packed with beta-carotene, vitamin C, potassium, iron, zinc and magnesium, pumpkin is a powerful winter squash vegetable. Also, your gut will be relieved to hear that pumpkins are a great source of fiber.  If the fall weather has you craving warm foods and you love the taste of pumpkin spice, this easy-to-make recipe is sure to make your tummy smile. Enjoy! Thank you Joey for including this recipe in a past  Trimarni Newsletter .  Ingredients 1 ½ cups AP or whole wheat flour 2 tsp ground cinnamon 2 tsp pumpkin pie spice* 1 tsp baking powder ½ tsp baking soda ¼ tsp sea salt 1 cup pure pumpkin puree ¼ cup butter, melted ½ cup vanilla Greek yogurt ½ cup maple syrup 2 eggs 1 tsp pure vanilla extract 1-2 Tablespoons raw sugar (Turbinado sugar) for sprinkli...

It's that time of the year where you may be looking into a new coach or different training methodology to help you prepare for your 2023 races.  Coaching isn't just about training. Coaching isn't about the training plan. It's about building a healthy coach-athlete relationship.  The coach-athlete relationship is a partnership.  You are not our client. You are our athlete.  And you are much more than an athlete, you are an incredible human being.  For our coach-athlete relationship to work, you need to understand us and we need to understand you. We are willing to put in the work. But we cannot work independently of you. As the athlete, you must be willing and ready to be in a partnership.  How can we help you get the most out of your triathlon journey?  We take our job as "coach" very seriously.  We respect you. We listen. We are available. We communicate. We support you. We believe in you.  At Trimarni, we want you to maintain the same ...