contact us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right.

Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Foundation plan


 After spending much of my adult life learning about the physiology of the body during exercise, as well as working as a clinical dietitian and coach, I have had great success in helping individuals of all ages and fitness abilities learn how to develop a healthy relationship with food. More so, with new "food" freedom and trust in the daily diet, I have helped athletes (and fitness enthusiasts) learn to eat in a way that maximizes performance as well as reduces risk for injury/illness. With a basic understanding of your individual needs, you will quickly find yourself recovering faster after workouts, encouraging gains in lean muscle mass and eliminating "sports nutrition" fears when it comes to eating before, during and after workouts and racing.


Foundation plan

trimarni new black.png
trimarni new black.png

Foundation plan

from 70.00

Our 10-week Foundation plan will help you improve your strength, skills, mobility and form to help you become a better all-around triathlete.

Our Foundation plan includes specific strength training to help improve your all-around mobility, strength and stability alongside specific swim, bike, run workouts to help you build a strong foundation as you transition yourself to more specific triathlon training. 

Add To Cart

The Trimarni 10-week Foundation plan is designed to help you develop the proper skills, strength and mobility to help you progress smoothly throughout your triathlon season.

Consider this plan as the blueprint of building a strong house for your body.  The Foundation plan provides you with 8 weeks of swim, bike, run and strength workouts to help you safely transition to your more race-specific training.

Would you benefit from this plan? Are you....
-Training for an upcoming endurance event
-Overcoming an injury
-Resuming training after an off-season
-Returning to training after a long hiatus from structured training
-A new athlete needing to improve strength, mobility and skills before progressing to more advanced or longer distance training. 
-An athlete who is highly susceptible to injury or sickness
-An athlete wanting to build a strong foundation before a long season of training and racing. 

 Foundation plan highlights:
-The swim focus is on skills and improving your body position, alignment and tautness in the water so that you can take your pool fitness to the open water. 
-The bike focus is on improving your posture, riding awareness, cadence and pedaling mechanics to help you prepare for different riding conditions and to help with terrain management. Your workouts will be a mix of workouts, like heavy gear, single leg drills and high cadence, along with endurance rides, to help you develop your muscular and cardio resilience.
-The run focus is designed to help you correct flaws in your form and posture as you work to become a more resilient triathlete. Our run training is designed to help you run better off the bike.
-The strength training is sport specific and is designed to help you improve stability, strength and balance, along with helping to reduce risk for injury. 

After the completion of this plan, consider purchasing the Trimarni 20-week Olympic, half or full distance Ironman plan to continue on with your Trimarni training. 

A foundation plan is the start of a successful training and racing season. Because a builder does not build a roof before laying the foundation of a house, we want you to think of this phase as the bottom tier of your season pyramid of training. 
By addressing the limiters and weak areas in your body and skills now, you can ensure smooth progression, with good health, as the season progresses. 

Out of every phase of training, this is the most important, yet overlooked phase of training by triathletes. Triathletes are very eager to jump into long or intense training and most of the time, the body is not resilient enough to handle the extreme training load and thus, injury, sickness or burnout occurs.
We are confident that this plan will pave the way for a great season ahead with a healthy, fit and strong body. 

All level of fitness, from beginner to elite, will benefit from this detailed training plan. Every workout will include detailed warm-up, main set and active recovery recommendations and you will be provided video links for strength training.

We hope you enjoy this beneficial phase of training as it is the start of building your fitness for your upcoming season of training and racing. 

Every Trimarni training plan incorporates the same Trimarni coaching structure as if you were coached one-on-one by Marni and Karel. No matter your current fitness level or time constraints, we have formatted every workout to help you develop the necessary skills and fitness to feel ready to achieve athletic excellence at your upcoming  triathlon. 

What’s included in your Trimarni 10-week transition training plan?

  • A 10-week transition training plan, specifically focusing on skills, form, posture, mobility and strength.

  • You will receive specific “main sets” for every day, every workout. For athletes with busy schedules, we give you options as to how to modify the workouts to meet your time constraints so that you can still progress with your fitness and feel prepared for race day.

  • Welcome packet – We include everything you need to know about our training.

  • Strength training workouts for every week (2 per week) plus links to videos (and sets/reps).

  • RPE Handout - description of Trimarni RPE "zones"

  • We know that sometimes injuries, sickness and life-events happen. After purchasing your plan, there are no refunds if you are unable to complete your training for your upcoming event.

  • All handouts are provided via email. Your training plan will be delivered via Training Peaks to your inbox so that you can upload to your personal Training Peaks account.

    If you have any specific questions about our training plans, please send us an email.

Educational team: 
Do you believe in the Trimarni method of coaching and nutrition? 
Are you looking for a trusted source to ask questions to? 
Are you looking for weekly advice on specific topics like nutrition, swimbikerun workouts, race planning and so much more?
Are you wanting to feel part of a team?
If you said yes than you are the perfect athlete for our educational team. 

For only $35 a month, as an educational team member, you will receive our Wednesday “check-in” newsletter which cover topics like sport nutrition, daily nutrition, race strategies, motivational tips, mental skills, dealing with sickness or injury, mobility work, strength training, tapering, post race tips, travel tips, swim, bike, run form and skills and so much more! This newsletter also includes a question of the week and recent race result highlights. Every week Marni and Karel also do a Facebook live chat on their private team page where they discuss a certain timely topic in great detail.

As an educational team member, you can ask questions on our private team Facebook page, watch videos and learn from coach Marni and Karel. Our Trimarni Coaching Facebook page is used as a resource for our athletes for non-stop motivation and support.. 

At checkout, your $35 purchase covers your first month as an educational team athlete. After purchasing, we will reach out to you via email to obtain your credit card information for monthly billing to remain on the educational team. You will be billed within the first 5 days of each month. 
You can cancel your $35/monthly payment anytime, with a 30-day notice. We ask for a 3-month minimum when signing up for the educational membership.  

If you are interested in private training/coaching, we also provide group training, camps and clinics. Learn more on our Trimarni camp page.