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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.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life

Recovering from your event tips

Marni Sumbal


 To cap off three quality days of training, Karel and I joined a group ride in the Clearwater/New Port Richey area (while visiting my family) to see our second family - the Gearlink Cycling team. Karel and I were set up on a group ride in 2006 on my birthday and we are so lucky to have them all in our life. What great people.....who also taught me how to enjoy riding my bicycle!


After a 4:15 ride (with around 60 minutes or so with the 80+ rider fast group ride), it was time to cool off in the pool with my favorite furry friend.

My latest article from Iron Girl has to do with a few tips on recovering from an event to ensure that your hard work during a race does not leave you sore, depressed or injured after the race. Enjoy!

Recovering From Your EventBy Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC


No matter how hard you push, there is stress on the body (emotional, physical and mental) during racing. Since it takes a long time for the body to prepare for an event, keep in mind that it also takes a time for it to recover.

Many athletes rush back into training too quickly and experience injuries, sickness or burnout a few weeks to months down the road. Recovery depends on many factors and not always can you "feel" yourself being 100% recovered. Here are a few tips to kick start the recovery process.
  1. Relax - Take your time post-race and move around, celebrate, cool off, rehydrate and refuel.
  2. Exercise – You can't train a damaged body or one that is low in fuel. Exercising is fine but give yourself at least 3-7 days before you do anything structured. Stick to non-weight bearing, gadget free activities.
  3.  Recovery tools - Compression, ice, epson salt, elevation are great to boost recovery.
  4. Sleep - Even if you experience post-race insomnia, try get a little extra sleep with an earlier bedtime for a few nights or with short naps when possible.
  5. Refuel - Replenish glycogen, hydrate and help with tissue/muscle damage by focusing on a mix of low residue carbs w/ a little quality protein and water with electrolytes (ex. fruits). Eat/hydrate every few hours for the next two days, as tolerated and monitor the color of your urine for hydration purposes.
  6. Natural anti-inflammatories- Pass on the bottled anti-inflammatories and choose ginger, pineapple, celery, fish and cherries to help with inflammation.
  7.  Protect your immune system - You are highly susceptible to illness and infections post-race. Be sure to keep your immune system healthy by keeping chaffing areas clean and being aware of any blisters or lost toenails.
  8.  Goal setting - Set a goal so you are motivated to train again but wait at least 4-6 weeks before racing again. The body and the mind need recovery and with new goals, a bit more training. You have plenty of time to race again, be patient and respectful to the body.
  9. When in doubt - give yourself 2 more days after you feel 100% recovered before you return to structured training. It's always better to take it easy for a few extra days and give yourself a little more time to soak-up your recent accomplishment and to thank your body.


Read more: HERE