Books To Buy This Holiday Season

 

If you are new to this blog, welcome! If you are a frequent reader, thank you for your continued passion for all things nutrition, health and wellness. It's crazy to think that I have been blogging since 2007!  Over the past few years, I have had the opportunity to write three fitness/nutrition-related books.  Each book was a labor of love. Words are powerful and it can be difficult to get the right ones on paper to appeal to a mass audience. Writing a book can be a fulfilling and rewarding experience but it isn't without challenges.  Essential Sports Nutrition was my very first book. When a publishing company reached out to me to write this book, a long-time dream had been fulfilled. I put so much time, effort, brain power and research into this book as I wanted it to be perfect. I was then asked to write The 365-Day Running Journal. While this book was not as scientifically in-depth as my first book, the creative process required me to think differently when creating the content in this journal. Athlete to Triathlete was a challenge to write. With so many different opinions, thoughts and practices on triathlon training, nutrition and racing, I found myself putting in more time and energy into this book than I had originally planned. But like the other two books, it was worth it when the book finally went to print.  I realize this is a shameless plug to promote my own books for holiday gift giving but as a reader of this newsletter, there's a good chance that you (or someone in your life) could benefit from one (or all) of these books.

Essential Sports Nutrition Order HERE. Sports nutrition is a vital element for reaching peak physical performance. To maximize workouts and athletic ability, Essential Sports Nutrition offers the most up-to-date nutritional guidance along with delicious recipes to make eating right for an active lifestyle, easy. Essential Sports Nutrition is a user-friendly reference on fueling to meet your fullest potential. Essential Sports Nutrition teaches you how to nourish your body for energy with: A nutritional overview that includes new research on sources of nutrition and components of an ideal diet. Nutrient timing that teaches you what and when to eat before, during, and immediately after exercise for the best results. 24 recipes for before exercise or competition, during and after exercise, plus recipes for rest days.

The 365-Day Running Journal  Order HERE. Whether you’re aiming for faster time, longer distance, or just to have more fun, this journal supports your journey as a runner. The 365-Day Running Journal lets you log your runs so you can follow your progress week-to-week. The modern design and compact size makes it easy to write down location, time, weather, and distance for each run. Stay motivated with a list of your goals, races, and personal records. For casual joggers or ultrarunners alike, this running journal reminds you that it’s not always a race―but simply about doing what you love. The 365-Day Running Journal includes: Flexible dates―It’s no problem if you need to skip a week―the dates are left blank, so you can log at your own pace. Going strong―Get a pick-me-up with 13 monthly essays on motivation, body image, running form, and more. Practical tips―Weekly tips and fun facts help you improve your running skills and take care of your body.

Athlete to Triathlete Order HERE. Maybe you love to run, swam competitively in high school, or enjoy riding your bike. Perhaps you’re looking for a fun, new athletic challenge? Whatever the case is, you’re in the right place. Athlete to Triathlete delivers the ultimate triathlon training plan for Sprint and Olympic races to help you gain the fitness and confidence to complete your first race―and enjoy doing it. Transition from a single to a multisport athlete with advice on everything from injury prevention and mental fitness to pro tips for mastering each sport. The up-to-date information and expert guidance make your training journey and race day experience safe, fun, and memorable. This triathlon training book includes: Triathlon 101―All the triathlon-specific information you need to know, including helpful features like gear checklists, transition tips, and race day rules. Training beyond the basics―The chapters provide simple-to-understand details on training fundamentals, stretching exercises, and advice tailored to runners, cyclists, and swimmers. 12-week training plans―Follow a detailed, day-by-day training plan for either a Sprint or Olympic distance race.

                                                               ================================
Also, for a delicious Chia Energy Ball recipe, be sure to check out our latest newsletter HERE.

National Triathlon Week - from Athlete to Triathlete

It's National Triathlon Week!

"National Triathlon Week is a nationwide initiative to celebrate the sport of triathlon and all of the members of the multisport community. This week is geared toward education, celebration and participation in the multisport lifestyle. The schedule for the week features a new theme each day, with a spotlight on all of the components that make this sport so great. National Triathlon Week, or #TriWeek, is a celebration of not only triathletes, but all members of the multisport community — including officials, coaches, race directors, sponsors, families and friends of triathletes and more."

Triathlon has been part of my lifestyle for the past 15 years. It's given me so much and has helped me through some really tough times. The swimbikerun lifestyle has taught me how to overcome obstacles, love my body in motion and to experience the rewards that come with hard work, patience and enjoying the journey. 

I've learned so much since my very first triathlon. Even if you see me as this triathlete today....

This is how it all started......

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim (little open water experience) but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comradery of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman (IM 70.3 Florida at Disney) and my first Ironman (IM FL). Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and after a lifetime of bike racing, he was seeking a new challenge in 2012. He really struggled with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water. Interestingly, he became a fast and efficient runner. He lost a lot of his top-end bike speed and power but he still has a strong love for being on two wheels (although the tri bike is not his favorite ;) 

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from 12+ years of triathlon coaching. Although my specialty is endurance triathlon training and racing, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my last book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with ordering my book, you can help me get the word out by writing an Amazon review and sharing with your friends, training partners and anyone else you feel would benefit.
You can order your copy here: Athlete to Triathlete.

See you at the finish line!

Holiday Shopping: Coffee and Books

 

If you are in search of the perfect gift for your athlete or fitness enthusiast friend, partner or well, just for yourself, check out my books. As always, thank you for the support! 

Athlete to Triathlete
All the triathlon-specific information you need to know for your upcoming triathlon - including helpful features like gear checklists, transition and brick workout tips, the race-day procedure, nutrition guidelines for training and racing and race day rules. There's even a section on triathlon lingo! The book includes several comprehensive chapters with easy-to-ready information on training fundamentals, strength training and stretching/mobility exercises (with pictures), and advice tailored to runners, cyclists, and swimmers. Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter, remain or re-enter the sport of triathlon.
Order HERE.

The 365-Day Running Journal 
In today’s digital world, logging workouts with a pen or pencil may seem like a thing of the past, but I’m a strong advocate of using a personal journal to document my athletic progress. Gathering all your thoughts, ideas, and stats in an easy-to-access location not only helps improve the effectiveness of your training routines but minimizes the reliance on technology (who needs yet another digital distraction?). This running journal also provides useful advice and inspirational quotes to help you gather the motivation needed to start (or finish) a workout.
Order HERE.

Essential Sports Nutrition 
Within the 181 pages of this book, you will learn the many effective and practical strategies that athletes and fitness enthusiasts can apply to help reach fitness and performance goals. The book provides a holistic approach that will appeal to all level athletes, (as well as coaches, trainers, and generally active people,) and will ensure that the reader will maintain optimal health with appropriate nutritional strategies. The book addresses nutrient timing and how to time food and fluids with workouts (before, during and after) as well as what to eat and drink around competitions and on rest days. You can also find 24 delicious and athlete-friendly recipes. 
Order HERE.

If you'd like a signed copy of one (or all) of the above books, along with a bag of Trimarni coffee (Books & Beans Bundle), click HERE.

As always, $1 of every Trimarni purchase goes to the Greenville Humane Society. We will be donating our 2020 donation to the GHS near the end of the month. 

My first book signing

It was a jammed-packed three days but it was all worth it.

On Thursday afternoon, I made the 2.5 hour drive to the Charlotte Running Company - Promenade location. This was a somewhat last-minute event to put together so I was grateful to have a small group of local runners, fitness enthusiasts and triathletes in attendance. A big thank you to Leyla and Kelly and Meg Fillnow for promoting (and attending). 

To start the event, I gave a short motivational talk discussing how to get more out of an exercise/training journey with becoming obsessive, rigid or extreme. I then followed up answering several nutrition questions and had my first ever book signing. While my intention as an author is to write books that are helpful, inspiring and educational, it was a great honor to sign books and to connect with my readers. I even had one female who has used my sport nutrition book in her dietetic practice - the book was filled with post-it notes and highlighted sentences.

After the event, I drove down the road to stay the night with my friends Kelly and Meg Fillnow. We spent the next hour or two chatting, laughing and snacking before a later-than-normal bedtime of 10:30pm. It was great to hang out with these two exceptionally fast, humble and awesome athletes/humans.

The next morning, I slept in until 7am and had a cup of coffee and pre-workout snack (2 slices cinnamon toast w/ peanut butter) and then went to the Y with Kelly and Meg. We had an awesome swim workout, which was extra fun in a new pool for me. There's something so fun about swimming in new locations - every pool feels different! Kelly is recovering from knee surgery due to a bike accident so she used the buoy for the entire swim but she was great company as we held the same paces throughout the entire set. 4400 yards later we were done and it was time to eat.

I enjoyed a delicious egg and veggie scramble at the Fillnow house w/ 2 slices toast and then it was time to hit the road to Roanoke. It was cold and wet outside but to my surprise, the rain turned into snow as I was driving! Luckily it wasn't sticking so it was a smooth and safe drive up to Roanoke Virgina. This is me trying to take a selfie to show Karel that it was snowing. ;)

About 3.5 hours later, I arrived to Ally's house - who was putting on my next event.

This was my first time traveling to Roanoke and it was neat to check out the area since we will be racing the innagural Ironman 70.3 Blue Ridge in June. After unloading my car, we headed to Run About Sports (the run store that Ally owns) and did a quick promo video for our event on Saturday. I received a few gifts from Ally - like a soft hoodie that I will likely wear all the time as it's so comfy.

We then drove back to Ally's house where I was welcomed by her two energetic kiddos and adorable dog.

I was able to get a little work done on the computer before it was time for dinner. Ally made a delicious black bean and sweet potato enchilada dish which was the perfect meal to end the day.

  

After chatting with Ally later in the evening, I went to bed a bit early (8:30am) as we had an early wake-up call. 

My alarm got me up at 5:30am and after a pre-workout snack (2 slices cinnamon toast + PB) we drove to River Edge Park to run on the Greenway. Ally and I ran a few miles before the group run at 8am. She ran me to the downtown area of Roanoke and showed me some of the popular places - like the best ice cream in town (note to self - make sure to take Karel there afer the half IM). While I didn't see the bike course (although I heard it will be very hilly - yippee), I covered the entire run course for the half IM and I love it. It will be very spectator friendly and scenic with parks and river views throughout the run. It was nice to chat with some of the local runners and triathletes - many of which will be doing their first half IM in June.

After the run, we made a quick stop at Kroger to get some snacks for the events, and then did a quick change before my speaking event. The event had a similar flow as Thursday's event but with a much larger crowd. I had a lot of great questions and met a lot of awesome people. 

After the event, I went back to Ally's house, packed up the car and headed home around 12:30pm. It was a smooth and easy drive for the next 4.5 hours and ended the day with dinner at my mom's house - while being entertained by my three nephews who were in town for the weekend.

Athlete to Triathlete is now available!

Thank you to everyone who has helped to get the word out about my new book Athlete to Triathlete. I was so shocked to hear that my book received an endorsement by Gerry Rodrigues of Tower 26. Here's the link to the podcast (episode #70, ~18:15 into the episode).

If you pre-ordered the print copy, it should be on its way to you very shortly! I can't wait for you to get it in your hands. I feel like it's an easy-read but packed with a lot of useful, practical and helpful information, tips and guidelines. After you have had a chance to read through the book, if you could take a few minutes to write a review and post it online at on Amazon, I'd greatly appreciate it. Even just a few sentences can make a big difference in the success of the book.

And when you receive your copy, I'd love to see a picture of you with the book (or just the book if you are camera shy). Be sure to tag Trimarni and #AthletetoTriathlete with your picture.

Also, if you live in or around the Charlotte, NC or Roanoke, Va area, mark your calendars!

January 30th (Thursday) - 6:30-7:45PM at Charlotte Running Company Promenade (NC)
February 1st - 10-11:30AM at Run About Sports Roanoke (Va). Group run at 8am.

Mingle with the local triathlon/running community and ask me your best triathlon training, racing, daily and sport nutrition questions.

I'll also be selling my new book Athlete to Triathlete at a discounted price as well as my other two books Essential Sports Nutrition and The 365-Day Running Journal.

If are in need of updating your podcast list, I was recently interviewed by Seconds Flat where we discussed my last two books and dove deep into the topic of training.

Here is a look at some of the illustrations and tips that you will find in Athlete to Triathlete:

Upcoming Speaking Events and Book Signing

I'm excited to announce two upcoming speaking/book signing events. 

If you live in or around the Charlotte, NC or Roanoke, Va area, mark your calendars! 

• January 30th - 6:30-7:45PM at Charlotte Running Company Promenade (NC)
• February 1st - 10-11:30AM at Run About Sports Roanoke (Va)

Mingle with the local triathlon/running community and ask me your best triathlon training, racing, daily and sport nutrition questions.

I'll also be selling my new book Athlete to Triathlete at a discounted price as well as my other two books Essential Sports Nutrition and The 365-Day Running Journal.

I'd love to meet you, learn more about your athletic journey and personalize your book.

RSVP here: 

Charlotte Event

Roanoke Event

Here's what people are saying about my new book Athlete to Triathlete.

"Marni Sumbal's book, From Athlete to Triathlete, is one of the most complete guides for athletes of all levels that I have read. Marni Sumbal is a "real life" Coach, dealing with "real life" people.  Her ability to make the sport of triathlon less intimidating is a wonderful testament to the work she does on a daily basis.  They say, "There are no dumb questions" but let's be honest we all have questions that we are afraid to ask.  Marni's book answers so many questions and lays out such an accessible journey that even if you read the book and never toe the line in an actual race your life will just be better!  Leading a healthy and well balanced life is actually what most of us are after.

Thank you Marni for sharing your knowledge, experience and passion for sport with all of us."

―Erin Carson CSCS. ECFIT Strength

Erin Carson has been a Strength Coach for over 30 years.  She has coached some of the World's most successful professional endurance athletes and maintains an online coaching profile for athletes of any age or ability.

"Just reviewed the book, all chapters. Well done to Marni. It's simple and right to the point; it's needed, and it's an easy read."
―Gerry Rodrigues Tower 26

"Marni is a wonderful coach, author and athlete. Her ability to integrate science, wisdom and experience into each individual training plan is rare in the coaching industry. Her passion for performance shines bright with her athletes, camps and publications."

―Stephen A. Black, DSc, M.Ed, ATC/L, PT, CSCS, IDNC
Rocky Mountain HPC
Sports Medicine Specialist
Rocky Mountain Human Performance, Inc
Florida Gulf Coast University

Joint Implant Surgeons of Florida

"Athlete to Triathlete is a fabulous resource for athletes venturing into the sport of triathlon. The book discusses basic training principles, details each discipline, gives helpful tips on transitions, and shares important ancillary training methods such as strength training and stretching for triathletes. Additionally, Marni is a sports dietitian and has a whole chapter on proper daily nutrition and race fuel. The book ends with a great 12-week training plan that can be modified based on athletes’ fitness levels. I highly recommend this book to any aspiring triathlete and if you follow her expertise, you will surely succeed."
―Meghan Fillnow, Fillnow Coaching

"Marni Sumbal's new book, Athlete to Triathlete was an exceptional read, leaving every question answered so an athlete can succeed as they enter the sport of triathlon! She addressed many often-overlooked components that are needed to succeed on race day. I appreciate her holistic approach so the athlete leaves knowing that triathlon is far more than just swim, bike, and run training. I feel like an athlete could succeed in a triathlon knowing nothing prior to reading this book!"
―Kelly Fillnow, Founder/CEO at Kelly Fillnow Coaching Company Fillnow Coaching

"Been toying with the idea of signing up for your first Triathlon? Or maybe you've done one or two, but would like to learn more about this sport? Then this is the book for you. I have been fortunate enough to get an advanced copy to review and it’s amazing! First, I'll start with the negatives! There's only one! I wish I would have had this book two years ago when I was just starting my journey into Triathlons, It would have reduced my stress level immensely!! This book is focused on “Sprint” and “Olympic” Distance Triathlons. These are most likely the event distances that you will be entering as a new Triathlete. She talks in depth about the process of SwimBikeRun, Transitions, Race Preparation, Sample Training Plans and also adds in a healthy dose of Sports Nutrition along the way. I've completed the Sprint and Olympic distance triathlons along with two long distance triathlons (Ironman 140.6 and Ironman 70.3), and I've already picked up a number of new things from this book that will benefit me this season."
― Richard Brown

The Athlete's Diet

Every athlete has unique nutritional requirements dependent on the training program, body composition goals, genetics and fitness level. Therefore, there is no one best diet to follow. More so, your nutritional requirements, food choices and strategies will change throughout the year, depending on training volume and intensity.

But even during peak training when energy requirements are increased, your food choices should remain nutritious and health-promoting. Leaving your diet to chance or training to "earn" your food may result in nutrient poor food choices, lacking key nutrients. And a diet of restriction, sacrifice and obsession will lead to less-than-optimal energy availability.

Being well-nourished puts your body into a state of optimal functioning, helping you become a better athlete. The foundation of building a healthy sports diet is to consume a variety of nutrient-dense foods from all food groups. Your diet should not include an off-limit food list unless you suffer from a food allergy/intolerance or need to avoid certain foods for ethical, religious or health reasons.

One of the biggest nutritional challenges for athletes is figuring out how much energy is needed to support your training. On top of that, eating the right foods, timed appropriately with your workout, can help you get more out of your training session.

Although your daily training diet will help you adapt to training stress, the diverse nature of your structured training plan will likely validate the importance of consuming well-formulated sport nutrition products during certain workouts. Ideally, sport drinks, gels and energy blocks/chews are portable, convenient and easy-to-consume during swimming, biking and running, providing a specific amount of fluids, carbohydrates and sodium which can be easily digested and absorbed. Sport bars are typically reserved for long-duration, lower intensity training sessions.

Because many athletes complain of GI (gastrointestinal) issues as a primary limiter on race day, training your gut to tolerate nutrition while exercising can help you avoid unpleasant symptoms such as cramping, bloating, dizziness, nausea, extreme fatigue and a sloshing stomach.

If you would like to learn more about this topic, you'll enjoy my new book Athlete to Triathlete. You can pre-order your copy here: Athlete to Triathlete. 

Are you ready to try a triathlon?

For the past fourteen years, I’ve called myself a triathlete. Prior to embarking on this incredibly fun multisport lifestyle, I participated in running events. Before that phase, I dedicated over ten years of my life to competitive swimming. While 

in college, I heard about a local triathlon event. I welcomed it as a challenging new training adventure and a way to meet other people. Here's a picture of me smiling my way through my first sprint distance triathlon. I had no idea what I was doing but I found a way to get to the finish line. 

Triathlon has allowed me to travel to new places, develop long-lasting friendships and discover my unique talents and strengths. Triathlon also has a wonderful way of teaching you many valuable life lessons.

Regardless of your background, triathlon is an everybody sport. Like myself, maybe you swam in college and miss the camaraderie of being part of a squad. Perhaps past running injuries have made you tri-curious. Or, maybe you are seeking a new challenge as a devoted cyclist.

Training for a triathlon adds purpose to your exercise regime. As a way to improve health, boost self-confidence, overcome a fear, stretch physical limits or be a role model, there’s no escaping the obvious of being drawn to the challenge of participating in a three-sport event.

Despite your nervous energy, excitement and curiosity, it’s normal to feel a bit overwhelmed by this new multisport endeavor. For example, you may be intimidated by all the gear used in a triathlon. Although triathlon is an equipment-heavy sport compared to a sport like running, you don’t have to break the bank just to cross the finish line. Another challenge to this multisport lifestyle is balancing training for three sports with work, family and life. By having clear expectations of the available time that you can realistically dedicate to training each day, you can build your training around your life and still achieve positive fitness adaptations.

Although the sport of triathlon has evolved since I first entered the sport, one thing has remained the same – through your hard work and determination, you’ll accomplish feats that you never thought were possible by your body and mind. 

In my new book Athlete to Triathlete, I discuss everything that you need to know to ensure a fun, enriching and sustainable triathlon journey.

For the beginners and tri-curious:
☑️Learn the fundamentals of how to train for a triathlon.
☑️Learn how to select your races.
☑️Understand how to fuel for a sprint and olympic distance triathlon.
☑️Learn what gear is needed to train for and participate in a triathlon.
☑️Learn more about race day, including what to expect during athlete check-in, transition area set-up, an open water swim start and all the nitty gritty details of participating in a 3-sport event.

For the experienced triathletes and coaches:
☑️You can access two easy-to-follow, descriptive and periodized 12-week training plans for sprint and olympic distance triathlons.
☑️You can access dozens of strength, mobility and stretching exercises targeted to triathletes.
☑️Learn how to fuel better around and during workouts and on race day to minimize the risk of GI issues, maintain optimal hydration and delay fatigue.
☑️Descriptive how to become a better open water swimmer.
☑️Improve your bike handling skills to become a better triathlon cyclist.
☑️Become a better triathlon runner off the bike.
☑️Improve your transition times through sample brick workouts.

If you or someone you know can benefit from my book, you can pre-order your copy here at: Athlete to Triathlete.

If you are in need of a training plan to help you kick-start your 2020 triathlon training, we have a variety of plans to choose from. We have updated all of our training plans to reflect our current coaching methods and strategies for optimizing performance without compromising health.

2020 Trimarni Training Plans

-13-week Sprint Plan
-13-week Olympic Plan
-10 week Foundation Plan
-21-week Half distance Plan
-21-week Full distance Plan

You can learn more about each training plan on our website. Click HERE.

Are you at risk for a performance setback?

The other day I was chatting with a friend and I told her that there was no way that I would have been able to write my new book, Athlete to Triathlete, six years ago. Even though I've been a triathlon coach for over 13 years, several things have changed over the years that have helped me become better coach triathletes and understand the sport of triathlon.

For example, on Pg. 35 of my book, I address several factors that can place an athlete at risk for a performance setback.

Setbacks are no fun. They are frustrating, distracting and depressing. 

While motivation and excitement can help you show up to a training session, as an athlete, it's your responsibility to be an active participant in all aspects of your life. Seeing that lifestyle choices impact your training, your athletic success is built on great body-mind awareness.

In my book, I will help you train smarter and improve the odds of maintaining consistency with your training, all while building confidence for race day. If you are interested in more info on the topic of reducing the risk for injury, sickness and burnout, in a packed 199-page book filled with triathlon-related information, tips, guideliness, exercises, training and gear, you can pre-order my new book now on Amazon.

ORDER HERE: Athlete to Triathlete. 

Why I wrote Athlete to Triathlete (new book)

When I participated in my very first triathlon (2003), I knew little about the sport. As a collegiate swimmer, I felt extremely comfortable with the pool swim but the bike portion was super scary for me. I had a little experience with running so I was so relieved when my feet finally hit the pavement for final leg of the triathlon. I was equally exhausted and thrilled at what I had accomplished by finishing a sprint distance triathlon. It just seemed so crazy to me that my body could cover the distance of a sprint triathlon and that I did it by swimming, biking and then running.  

One year later in 2004, I participated in an Olympic distance triathlon. I had just graduated from college and I was a few weeks away from traveling to Florida for graduate school. I owned a hybrid bike and helmet but my triathlon equipment list was minimal - running shoes, swim suit, goggles and a bike (with a kick stand).

In 2005, I participated in my first marathon. I was in graduate school studying exercise physiology and I missed training for an event. After spending the last ten years as a competitive swimmer, I missed the comraderie of training/competing with others.

In 2006, I was bit hard by the endurance bug. I completed the Boston Marathon, my first half ironman and my first Ironman. Not only was I amazed at what my body was able to achieve but I loved the triathlon environment. The athletes were so supportive, inspiring and positive. Biking was always my weakest leg of the triathlon - and the most unnerving to me. However, over the years I've been able to go from weak to strong. And since my cycling skills have dramatically improved, I love riding my bike.

Karel came from a competitive cycling background and was seeking a new challenge in 2012. And boy, did he get one! He really strugged with swimming. He could barely swim 25 yards without getting out of breath. And for the first few years of triathlon racing, he would experience great anxiety when swimming in the open water.

Although I still feel like I have a lot more to learn and to accomplish in the sport of triathlon, I have learned the most from coaching hundreds of athletes over the past 10+ years. Although my focus is with endurance triathlon, every expert was once a beginner. From my own experience, I know exactly how it feels to be a beginner triathlete. It was scary, overwhelming, fun and exciting.

When I started the sport, there weren't a lot of resources for beginner triathletes - especially for individuals who had some type of athletic or fitness background. I felt like I had to learn as I went along. Because of that, I made some mistakes and had to figure things out the hard way.

As I was writing my new book Athlete to Triathlete, I took myself back to when I was new to the sport of triathlon. Confused and overwhelmed yet excited and eager to try something new. I wanted to provide practical and easy-to-read chapters that were related and applicable to individuals who are new to the sport, are re-entering the sport after a break or have dabbled in the sport without much understanding of what triathlon is all about.

The sport of triathlon has experienced significant growth since becoming an Olympic sport in 2000. Since I crossed my first finish line in 2003, much has changed in the sport. From gear and equipment to the training and fueling - triathlon has evolved and grown over the years. However, there are still several barriers to entry - such as cost, time and intimidation. From the outside, triathlon may appear complicated, exhausting, elitist and overwhelming. For these reasons, many active individuals are hesitant to train for and participate in a 3-sport event.

To help grow the sport of triathlon (specifically, making it more inclusive for women, youth and various ethinic groups), I hope that my new book Athlete to Triathlete will simplify the sport to help individuals safely and confidently enter the sport of triathlon, while exemplifying that the sport of triathlon is welcoming to newbies and beginners. I want others to feel the same excitement that I felt as a newbie - but also train for races in a smart and productive manner.

Athlete to Triathlete also serves as a triathlon training guide with features such as: 

• How to choose a triathlon race
• How to plan your season of training and racing
• Race day gear checklist
• Transition and brick workout tips
• Training principles and measuring progress
• Rest and recovery
• Motivational tips 
• Tapering for a race
• Swim, bike, run gear 
• Open water swim tips
• Warm-up recommendations
• The pre-race check-in and race-day procedure
• Triathlon lingo - yep, there is a language spoken by triathletes
• What to expect at the race (from start to finish) 
• Nutrition guidelines for training and racing 
• Race day rules
• Strength and stretching pictures 
• Workout advice tailored to swimmers, bikers and runners
• Detailed, day-by-day training plans to prepare for a Sprint or Olympic distance triathlon (12-week training plans). 
• And so much more!!!!

Along with pre-ordering my book, you can help me get the word out by sharing with your friends, training partners and anyone else you feel would benefit.
You can pre-order your copy here: Athlete to Triathlete.

My new book is out!

Thank you for your continued support and encouragement over the past few weeks of marketing my new book, "The 365-Day Running Journal." I hope you enjoy the journal as much as I loved writing it!

Upon receiving your book and putting it to good use, I would appreciate if you could take a few minutes to write an Amazon review and post it online. Just a few sentences can make a big difference in the success of the book.
To write a review, go to the book's Amazon Page and scroll down toward the bottom and click on "Write a Costumer Review."

Also, if you would be so kind as to post a picture of the book on social media, please tag me (Trimarni or Trimarni Coaching and Nutrition) so I can share the excitement with you as you record your progress and goals in your new journal. Thanks!

To order: The 365-Day Running Journal.

One week until my new book releases!!

I'm super thrilled to announce that we are just one week away from the release of my new book The 365-day Running Journal. I can't wait for you to get it in your hands so that you can start logging your workouts while staying motivated with lots of inspiring quotes and tips. 

I'd like to extend a huge thank you to the following professionals who reviewed my book.

"The 365-Day Running Journal is flawlessly designed to encourage an individual to document their running journey. The uniqueness of this journal is the expert advice provided by author Marni Sumbal who is a nationally recognized sports dietitian, coach, and athlete herself. Marni provides the reader with helpful tips each week followed by a section to comprehensively document details of the workout. Throughout the journal Marni gives advice on how to develop a training plan, provides up-to-date nutritional guidance, and tips to prevent against injury. The weekly and monthly tips found throughout the journal are essential in keeping the runner motivated while setting a positive trajectory for long-term success in training, health, and happiness in sport."―Caitlin Glenn Sapp, PT, DPT, owner of Crew Racing and Rehab

"Marni has done an exceptional job at creating so much more than a training journal. The key quick tips, inspiring quotes, and specific running focused information makes it easy to stay motivated, properly fueled, and injury free while seeing the miles add up! This journal can help any runner turn the 'run happy' dream into a reality!"―Kim Schwabenbauer, MS, RD, CSSD, NASM-CPT, USA triathlon coach and founder of Fuel Your Passion, LLC

"Marni’s passion for running well is contagious. In The 365-Day Running Journal, Marni has written a wonderful book that runners of all abilities will appreciate. The journal creates a place for runners to reflect on their training, nutrition, and how they feel each day and week to safely progress their running for their individualized needs. Marni’s pro tips and motivational quotes are just the thing to help foster consistency for excellent runs."―Scott Kaylor, PT, DPT, SCS

"For most, if not all runners, consistency of training and longevity reign supreme. To this end, developing rock-solid habits, executing workouts, and keeping tabs on your progress is essential. To accomplish this one needs a simple, practical resource that also reminds athletes of their successes along the way. Unsurprisingly, Marni Sumbal delivers that and much more. If you are looking for a no-nonsense approach for yourself or friends, who enjoy running, this is long overdue resource. Enjoy!" ―Chris Johnson, MPT, MCMT, ITCA, Zeren PT & Performance - Owner and Director

For more tips, quotes and educational material, don't forget to reserve your copy for the September 24th release (don't forget to gift one to a new runner friend).

Click ➡️ to pre-order: ORDER HERE.

The 365-Day Running Journal - a look inside

We are getting close to the release date of my new book "The 365-day Running Journal." With only a few weeks to go, I wanted to share a few snippets of educational material that you can find within the journal to help you get more out of your exercise regime. While this book is called a running journal, you don't have to be a runner to log your workouts, record your milestones and maintain motivation through inspirational quotes and tips.


Cross Training
Running more doesn’t always lead to running better. Although a certain amount of training stress and specificity is needed for training adaptations, running harder, longer or more often is not the answer. As with any type of sport, there are potential side effects to the age-old “more is better” myth. To reduce the chance of an overuse injury, you need to let your run-specific muscles heal. Cross-training can be defined as engaging in different types of activities from your main sport. Since running is full-body, load-bearing activity, cross-training lessens the corrosive nature of moving your body in a forward motion. When you aren’t running, strengthening and recovering your running-specific muscles will help you maintain better form for your next run-specific workout. Although it’s tempting to credit running improvements to hard or long running, to stay healthy, you need to be open to supplementing your run training with other activities. 

Warming up/Cooling Down
Warming up is one of the most important aspects of your workout, yet it’s regularly overlooked and undervalued. Although it’s tempting to skip your warm-up to jump right into your workout, you are missing out on the only time to prime your muscles, tendons and joints to do their job more effectively.  When you are sedentary, your muscles are at rest. Only about 20% of the blood pumped by the heart is directed to the skeletal muscles. For your muscles to work optimally during exercise, you need to gradually increase your heart rate to start pumping more blood to the muscles. In other words, when you warm-up, you are literally warming up your cold muscles. 

Equipment 
Starting from the ground up, the most important item is a quality pair of running shoes. With so many brands out there, visit your local running store to get a free gait analysis with the help of a qualified shoe expert. Don’t make the common mistake of selecting a shoe brand based on design and color. Based on your running gait, fitness level, past injury history and fitness, your shoe expert will consider the appropriate cushion level, arch support, upper, midsole and shoe type for your needs. Keeping in mind that shoe sizes vary by manufacture (and shoe model), it’s important to have both feet measured. Because your feet swell during the day, try on shoes at the end of the day. Lastly, shoes should be snug but leaving about a half inch of extra space in the front of the shoe will allow your foot to comfortably move without rubbing.

Designing a training plan
There are many ways to train for a run event. A training plan takes away the guessing so that your workouts are organized, systematic and personalized to your specific training objectives. A training plan will help optimize performance over a specific period, while reducing risk of injury, fatigue and burnout. Not discounting your goals, a well-structured plan should be adaptable, factoring in time constraints, travel, environmental factors and unexpected life situations like injuries, events and sickness. Although a coach can help you become the best version of yourself, the idea of hiring a coach may seem a bit daunting, expensive or unnecessary at this point in your journey. While having a coach is not a requirement, an effective training plan is a must. Here are a few tips for designing your own fully customizable workout schedule.

Sport Nutrition 
There will come a point in your athletic journey when your daily diet will no longer provide all the energy that you need to support your workouts. Failure to nutritionally adjust to an increase in training volume and/or intensity increases the risk for injury, sickness and burnout. Sport nutrition recommendations can be confusing as most tips conflict with healthy-eating advice. For example, many people run in order to lose weight. Asking an individual to eat before a morning run may conflict with the belief that a fasted workout will burn more body fat. Additionally, nearly all sport nutrition products – like gels, energy chews and sport drink powders – are loaded with added sugar. And as we all know, our society already has a problem with over-consuming sugar-sweetened beverages. However, the nutrition consumed before, during and after specific run training sessions is designed to support your training sessions, whereas your daily diet supports your workouts and your overall health needs. 

Click HERE to order for the September 24th release date. 

Running Journal Giveaway!!

A big thank you to Meg and Kelly with Fillnow Coaching for hosting a giveaway for my new book "The 365-Day Running Journal." Check out their Instagram to read the many inspiring responses of how others would use this journal for health, wellness and fitness. If you are interested in hosting a giveaway to help me promote my new journal/book with your athletes/community, just send me an email.

I just realized that I never selected a winner for my last giveaway on August 28th, so I'd love to give you one more opportunity to select your favorite running store for a chance to be entered in the giveaway for my new book.

When it comes to running gear, we love to shop local.

Spending money at your local running stores helps keep the money local. They also take up less space, and make less waste. Not to mention, they usually buy locally and live locally. Lastly, your voice gets heard. If there is something you want to see sold in a store, or you have a problem, the owner/staff truly care what you think and what you need. For a local run store, their entire business revolves around the fact that you are their customer and they want to do right by you.

Comment on my Facebook page (pinned post on the top of the page) and tag your favorite local run store (don't forget to share the location - city/state) and I'll randomly select a winner. You, and a run store, could receive a free copy of my new book "The 365-day Running Journal."

For more tips, quotes and educational material, don't forget to reserve your copy for the September 24th release (and gift one to a friend). Order HERE.

Your best run tips for beginners!

Running, like any other individual sport, teaches you many life lessons. It's simple, and yet deceptively complex.

People run for different reasons, such as weight loss, health or stress relief. Running doesn't discriminate. With every run, you're presented with a new challenge, a time to reflect and an opportunity to problem-solve. It's your cherished "me time," a way to run from, for or to something. It connects you with your community, helps you explore nature, inspires you to travel the world, and temporarily removes you from the stresses of life.

The confidence and feeling of accomplishment from any type of run will carry over into your daily life, reminding you that you have the strength to conquer anything that comes your way. Running is the ultimate badge of perseverance.

More than just a blank space to document your training miles, the 365-day Running Journal is designed to teach you more about yourself as you give meaning to your life as a runner.

                                                        -------------------------------------------

Thank you to everyone who entered my last giveaway on Facebook. What GREAT tips!! Here are your best running tips for beginners.

• Enjoy the process! Embrace every improvement and celebrate each one! 
• Don’t get so bogged down in perfection that you miss the progression! Your body is a beautiful gift ❤️full of potential and ability! Have fun!
• It’s ok to walk, or to stop and recover during a workout, or take a whole day off. It’s starting again and moving forward that matters.
• Increase weekly mileage slowly to minimize injury and wear the right shoes! 
• Slow down, higher cadence.
• First, invest in quality running shoes, preferably fitted by a knowledgeable and experienced runner!
• The first mile is always a lie. Do what you can to get through it. The motivation will follow!
• Consistency is key. If we only run on days we feel good we will never make progress. 😎
• Run the Mile You are In.😃 
• Take it slow! Making sudden changes are a recipe for failure.
• Comparison is the thief of joy. Run your own race and don’t compare your journey to others. Find your running tribe and embrace them!
• Walk if you need to. Short stride, fast feet.
• Don’t stress over pace, heart rate, etc...just get out and have fun!
• Find yourself a good group of like minded people and train together as you can motivate each other as you will not all have a tough day at the same time! Running with friends is so much fun! Also you can challenge each other to slowly increase your mileage and help each other get out of your comfort zone a little bit more every run. And believe that “yes, you can run little farther and harder every time”... run happy ❤️🏃🏼‍♀️❤️
• Focusing on a distance can be really overwhelming, especially if you've never run before. Instead break it down further. Try starting out with two minutes or five minutes, whichever sounds more doable, and then every couple runs try to bump it up by thirty seconds.
• Don’t rush the process. The shiny things will come. Focus on nailing the basics
• Just get moving! If you’re training for an event like a 5K or a 10K or half marathon and are following a plan, remember that something is always better than nothing when getting out for your workout! If your day gets hectic or you run short on time it’s always better to do something Compared to just throwing in the towel on that days work out.
• Buy a good pair of running shoes and good socks that fit well and it may take a few times to figure out which pair are the best for you.
• Have fun and don’t take things to seriously. 
• Run and walk easy enough so you'll want to run again the next day. 
• Strength training is as important as the miles you put in. 
• Make your Easy Runs “EASY”!
• 1. 😊Pick a goal and a coaching program (couch to 5k, couch to 10K, etc.) and STAY CONSISTENT. Don’t get ahead of yourself, don’t make up workouts, just follow the program. 2. Create sustainable habits: warm up, cool down, stretching.
• Consistency is key. 
• Less is more. Focus on strength and fundamentals before distance.
• If you remember the “why”—the “how” is easy. 🙏🏻
• Every run is not a race! It's ok to be slower today than you were yesterday. With consistency over the long term you will get faster and suffering will become optional.
• You CAN run for “fun,” or just the simple joy of moving your body. And you are a runner if you run, even if you’re slow or just want to go for an easy run.
• Enjoy being outside and relish it as your “me” time. Focus on the adventure/path you’ve chosen for the day and take in all the beautiful sights, sounds, and feelings.
• You don’t need fancy gear or gadgets to start running - just a good pair of shoes and enjoy each step of the process.
• Run well before you try to run fast.

For more running tips, motivation and education, don't forget to reserve your copy for the September 24th release of my next bookThe 365-day Running Journal. Click HERE to pre-order.

Becoming an overnight success

Today is a very special day for me for it's one that will be remembered for the rest of my life. Today is the release date of my first book, Essential Sports Nutrition. I never thought this day would ever come and I can't thank you enough for your support. Especially those who ordered the book before the release date! I'm so excited for you to get the book in your hands in this week. I hope the book lives up to your expectations and helps you better understand and apply nutrition to your active lifestyle.

Tonight I'll be on the Run In Facebook page for a LIVE discussion about my book. You can tune-in at 7pm EST or re-watch it at a later time. We will be following up the chat with a podcast interview (Seconds Flat Podcast) answering your nutrition questions.

It doesn't seem that long ago but ten years ago I started my educational journey to become a Registered Dietitian. It wasn't more than a year after completing my Master of Science degree in Exercise Physiology when I realized that there was something very important for me to accomplish in my life and I couldn't do that with a MS degree. Write a book on nutrition.

At a very young age, I loved writing. I always had so many thoughts in my head that just needed to get out. I always seemed to have my best thoughts when I was working out (ex. swimming). Getting those thoughts on paper was so relieving for me because if I didn't, my head would hurt. and I had a hard time focusing. Eventually, all my journaling turned into blogging and eventually my words reached larger audiences in the form of magazine and online articles. I feel honored that my words have helped others experience athletic and health success.

Shortly after graduating from graduate school with my Master degree, I became very interested in nutrition, specifically sport nutrition. I had just entered the crazy world of endurance sports and I started to apply the science of nutrition and sport nutrition to my active lifestyle. As I began to learn more about nutrition, I started to experience more success in my athletic lifestyle. I then wanted to share my knowledge with others to help other athletes. But I quickly realized that credentials are important when counseling. Just like I wouldn't put my trust in a doctor who is a health "expert," the purpose of credentials is to attest the knowledge and expertise of the person who is attempting to diagnose and treat a condition or problem.

Although the launch of my first book is very exciting, I am reminded that this was no overnight success. Ten years ago I started a 3-year journey to become a Registered Dietitian. This occurred a year after I completed a two year journey of earning a Master Degree. Two years later after becoming a RD, I became Board Certified as a Sport Dietitian. After graduating from High School in 2000, I dedicated the next 12 years on my education! This took a lot of time, money, effort, brain power and did I mention, money? It was not a quick process and there were many times when I wanted to give up. Sometimes I wondered if I all this hard work would be worth it? Would I have a job/career? Would I be happy?

There's a saying that it takes successful people 10 years to succeed overnight.

In today's world, everyone defines success differently. For some, it's all about money and power. To others it's about giving back to others. Then there are people who see "followers" and "likes" as success whereas some people see material objects as success.

Regardless of how you see "success" fitting into your life(style), many people try to skip a few steps in order to get to the top faster. In today's ever-connected, fast-paced society, people want everything right now. There's no time to wait. Sadly, this has caused there to be a lot of "experts" misleading and misguiding people when it comes to health, wellness and fitness.

As you think about your own life, do you find yourself frustrated that you aren't seeing/experiencing success as quick as you'd like? Are you ready to give up?

There's a saying that "the distance between you and success isn't a yard - it's an inch. To get that final inch is excruciating. You have to stay committed."

Like the process of writing a book (or waiting for the right publishing company to reach out to you to write a book), success isn't meant to be fast. Good things take time. 

Living in a world obsessed with instant success, it's easy to become impatient. A new career, more money, more fame, better athleticism, improved health, a change in body composition....it's easy to look for (and to take) the quick and easy path to success. Abandoning morals, values and respect for yourself, some people will do anything for success - even if it means compromising your health or quality of life. Short cuts often increase your chance of failing in the near future. When results/success happen quickly or you receive something that you didn't necessarily "work" for, you miss out on the aspects of hard work, struggle, commitment, dedication and overcoming setbacks. With these things, you feel more satisfied and grateful when you finally accomplish "success."

Do you have a big goal for yourself? Are you ready for a career change? A healthier lifestyle? Improved fitness/performance? Sadly, many people work really hard only for a short time because  results are slow to achieve.

Invest. Dedicate. Commit. Don't give up.

There's no quick fix, magic-bullet or secret sauce. The idea that you need to be all-in or just not do anything at all doesn't work either.

Hard work pays off. Be patient. Do things the "right" way. Don't go at it alone. Get help. It doesn't matter what goal you are chasing.

And most of all,  never compare your own journey to an "overnight success" story.