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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

Filtering by Category: "creations"

Lately in the off-season - workouts and creations

Marni Sumbal

After a 3-week break from structure and giving my body the rest it needed from triathlon specific training, I am enjoying the transition to structured training. However, there will be no run-blocks in my training, no running races to train for and no extreme changes from "normal" tri training.

I am a triathlete and swim-bike-run is my lifestyle. There's a lot of work to be done this off-season and base period in order to ensure that my body is strong enough to withstand the training and racing load that I choose to put on myself in 2014. This is the time to work on imbalances and weaknesses with the body and to also maintain balance so that I do not peak too early and so I reduce risk for injury and burnout.

In the next week and a half, we will be launching our newest service which is a 5-week Transition Phase triathlon training plan. There will be more on this soon but Karel and I and our athletes will be following a very similar plan to address areas that can make for successful training performances and race day experiences.

The training plan is specific to lung capacity in the pool (and efficiency), power on the bike, form on the run and a heavy emphasis on core/hip/glute work (and plyometrics/cicuit training) as well as flexibility.

Here's a little peak at what my last week consisted of (not including Campy walks) with a few key workouts and yummy creations:

Mon: 6:30-7:45am: 2000 yard swim + 30 min hip/glute/core work
6:30-7:30pm: Yoga at the YMCA with Karel

Tues: 7:15am: 6 mile run (steady with short walking to reduce residual fatigue - first official run since Kona, aside from our run to and from swim start at IMFL. I didn't need to walk but choose to walk). 7:45 min/mile average pace

Wed: 6:30am - 8am - 2500 yard swim + 45 min hip/glute/core and circuit leg/upper body strength
Stretching throughout the day

Thurs: 7:00-8:30am: 1:30 bike (road bike)
Stretching throughout the day

Fri: 6am - 8am - 3000 yard swim + 40 min strength and hip/core work

Sat: 2 hour group ride (on my new Speed Concept)

Sun: 9.2 mile run. 1:11 (8 miles solo, walked every 2 miles to shake out the legs to reduce residual fatigue. The walking wasn't needed but choose to walk. 7:45 min/mile pace. 1 mile with Campy).
Stretching, foam roller, trigger point

Swim main set 2x's:
8 x 50's (25 as few breaths possible, open turn, 25 fast breath as much as you'd like) w/ 30 sec rest
300 steady swim
100 swim w/ pull buoy between ankles to work on core and upper body strength
(1600 main set, warm-up and cool down as needed)


Toasted quinoa and kamut, leftover baked eggplant, zucchini, onion and mushroom, fresh ginger, one scrambled egg, tempeh, spinach, asiago cheese, red pepper flakes and marinara sauce.
-For toasting cooked whole grains, heat skillet to medium heat and drizzle 1-2 tsp olive oil and toast grains until crunchy and golden. It gives them great flavor.
Veggies cooked in oven - 425 degrees for up to 35-45 minutes.
Tempeh - can be cooked in oven or skillet until golden brown

2 hour group ride - have fun and don't worry about numbers

For my 1:30 road bike workout on Thurs:
Main set 2x's:
5 x 1 min FAST cadence w/ 1 min EZ spin
Followed by 5 min steady effort
Recover 5 minutes then repeat
(40 min main set)

Oatmeal creation: raspberries, Bosc pears, chia seeds, raisins, almonds and oats.
-I recommend up to 1/2 cup oats (dry) and if you find that oatmeal does not leave you satisfied after 2-3 hours, add a bit more protein such as protein powder, milk or a side of yogurt.
-I recommend add at least 2-3 fruits to your oatmeal for more vitamins and minerals.
-I always add some kind of fat to my oatmeal to slow down digest. Enjoy any nuts or seeds for a little crunch too. 


Key hip/glute/core exercises:
Hip hikes
Clams
Bridge (w/ marching)
Planks
Planks on side w/ leg lift
Planks on side w/ hip thrust
V-ups or captain chair
Side crunches standing w/ weight
Bench step-ups

 Chocolate cherry sourdough bread (a gift from one of my nutrition athletes from NC) to compliment my plant strong meal of mixed greens, chives, tomatoes, grapes, avocado, sunflower seeds, raisins and cottage cheese (2% Daisy Brand) sprinkled with Parmesan.

As you probably know, I have a new bike in my life....

And I'm really happy about it!

Later next week I will be talking about the specifics of my new bike as well as an overlooked part of getting a new bike....getting a proper fit by an experienced bike fitter/mechanic.
Karel is the owner of the RETUL system and has over 20 years experience with bikes and in the bike industry. I like to call him the Bike Doctor. He knows his stuff and he has been really busy helping athletes around our area with their bikes so I will be talking about the RETUL technology soon which I highly recommend for any triathlete who is looking to reduce risk for injury, gain more power w/ a more comfortable ride and to help run more efficient off the bike. 


Oh, almost forgot.
My weeks are always filled with Campy love. 





Fueling for an Ironman

Marni Sumbal

I believe that training and racing in an Ironman Triathlon is a gift. The more that I think about it, any time you challenge your body with an athletic goal, it is a very special thing. From 5K running to marathon running and any other sport that makes you happy. Your body is a gift that allows you to get stronger, faster and more skilled.

Therefore, the opportunity that many of us have to use our body for sports is something that should not be taken for granted. So rather than making training and racing your life, it is important to recognize that training and racing is your lifestyle. A lifestyle that is given to you because you are healthy and well enough to train and race in your sport of choice.

You can't out-train a poorly planned diet. If your body does not receive the necessary nutrients to stay in optimal health, there is no way that your body will perform and adapt during exercise like you desire.

So rather than spending all of your energy, time and money on sport nutrition products, training plans and expensive equipment, consider the power of food to fuel your active lifestyle.

In 6 days I will be doing my 6th Ironman. My diet has not changed throughout this IM journey from what I normally eat on a day-to-day basis without training for an Ironman. The only thing that changes with training is my sport nutrition as I always adjust what I eat/drink before, during and after training based on my workout load/volume and intensity. I always fuel my body before workouts, I always fuel during workouts and I always  fuel post workout but what and how I fuel differs depending on the training.

What never changes is my appreciation of real food to fuel my muscles, brain and body. It not only helps me prevent disease but it tastes good and leaves me satisfied and happy.

I wanted to use this blog to share a few of my recent creations that have been fueling my Ironman journey. Enjoy!

Baked pasta casserole
Cooked pasta and macaroni noodles
Mushrooms
Broccoli
Red bell pepper (sliced)
1 can tomato Parmesan soup
Cheddar cheese
Nutritional yeast  (~2 tbsp)

1. Preheat oven to 425 degrees.
2. In casserole dish (rectangle) pour can of soup and add veggies. Cover with noodles (about 1/2 cup per person) and sprinkle with nutritional yeast.
3. Slice a few pieces of cheddar brick cheese to place on the noodles and season with your choice of herbs/spices.
4. Bake for 45-60 minutes or until noodles are crispy. 


PB&J  morning eats
2 slices whole grain bread
Smuckers Natural PB
100% Fruit jam
Raisins, walnuts and honey
Greek yogurt plain (0% Chobani or Fage are my fav)
Fresh fruit



Fresh fruit and breakfast bread
2 slices bakery breakfast bread
Fresh fruit and plain yogurt

Roasted potatoes w/ mixed whole grains and veggies
White and sweet potatoes (sliced)
Mixed whole grains (cooked - I mixed brown rice, spelt berries and wild rice and cooked for about 90 minutes)
Tofu (firm)
Mushrooms
Red bell pepper
Frozen corn  
Sunflower oil 

1. Preheat oven to 425 degrees. Place potatoes on baking sheet and toss in about 1 tbsp oil. Bake for 25-30 minutes or until golden brown and season to your liking with a little salt and rosemary.
2. In casserole dish, place veggies and tofu and bake until soft (they won't brown in the glass dish).


Eggplant lasagna
1 large eggplant - sliced
Marinara sauce
Firm tofu (crumbled before placing in dish)
Corn (from the cob, cooked and then sliced off)
Spinach
Garlic (chopped)
Shredded cheese
Nutritional yeast
Olive oil
1. Preheat oven to 425 degrees.
2. In large casserole dish, light coat with a little olive oil before layering.
3. LAYERS: Eggplant, marinara, tofu, corn, spinach, garlic, nutritional yeast. Repeat. Then top with a little cheese.
4. Bake for 30-45 minutes or until eggplant is lightly brown and soft. 

Risotto with veggies and tofu
Corn (cooked)
Tofu (grilled on skillet in a little oil until brown)
Chives
Risotto (or jasmine/orzo)
Mushrooms (cooked)
Zucchini  (cooked)
Marinara
1. Combine in a bowl starting with the veggies and then top with a serving of rice. Mix together with marinara. 


Summer salad
Avocado
Mango
Carrots
Strawberries
Tomatoes
Almonds
Mixed leafy greens
Cranberries

Sweet and spicy tempeh w/ fruit
Tempeh
Quinoa
Broccoli
Peaches
Cherries
Olive oil

1. Grill tempeh on skillet on medium heat in a little olive oil.
2. Cook quinoa according to package (1:2 ratio of quinoa to water) while tempeh is cooking.
3. Slice fruit and steam broccoli. 


Summer veggies w/ quinoa
Beets  (fresh, cooked)
Tofu
Mushrooms
Onions
Sliced cheese
Red quinoa
Fresh basil
Corn on the cob
Hard boiled egg
Olive oil
1. Cook veggies and beets and tofu in large skill skillet on medium heat until soft.
2. Prepare quinoa while veggies are cooking.
3. Cook corn in microwave (husks removed) for 7-10 minutes or until cooked.
Season with your choice of seasonings.