Trimarni training plans - new and updated!!!!

At Trimarni Coaching and Nutrition, we realize that no two athletes are alike. We (as athletes) all have different health and fitness goals, we live different lifestyles (with different stressors, obligations and time constraints) and we all come from different athletic backgrounds.

When it comes to coaching an athlete, there is nothing like a personalized training plan with specific workouts and zones to support your individual athlete development. Even better is a training plan that caters to your every day life so that you never feel guilty about the 3 M's - missing workouts, modifying workouts and making-up workouts.

An experienced coach understands that preparing an athlete for a race is more than just being a great workout writer.
Depending on a coaches background or specialty area, coaches are often required to be experts in many areas or they bring in the other experts in for a "team" approach to coaching - sport RD, exercise physiologist, sport psychologist, counselor, motivational speaker and physical therapist.  As you can see, there is so much more to "coaching" an athlete than just giving workouts.

At Trimarni coaching and nutrition, we never want our athletes to feel as if training takes over their life or a nutrition journey is extreme, restricting or complicated. We want our athletes to feel prepared and confident with their training and nutrition so we love helping our athletes put in the work for positive results but not at the cost of poor health or sacrifices in life. 

What we feel is not effective in a quality training plan is a standard approach of training - simply having athletes check-off workouts just to get them done. We want athletes to get something valuable out of every workout. We never want our athletes to feel that a workout is only successful if a specific number of miles or minutes are achieved. 

We put great detail and attention into every workout and do our best to carefully monitor our athletes to help them stay balanced with training but also in life.  We also want to give you as much information (handouts) as possible so you understand the why's with your training. We place a lot of focus on strength training, daily and sport nutrition, proper pacing, race execution/planning, mental toughness, recovery and so much more and we want you to learn as you train so you can be a smarter athlete. 

The Trimarni training plans are designed for committed, passionate, performance-seeking athletes of all fitness levels. Yes - that's you!
Our training plans are designed to keep you in good health as you take your training to the next level. 

As a 4x Ironman World Championship qualifier and sport RD, I understand what it takes to train and fuel smart to excel as an endurance triathlete. Karel is a recent Ironman World Championship qualifier and with only 2 years as a triathlete (former cat 1 cyclist), he understands the importance of athlete development. Together, we have coached many athletes of all different levels and ages, who dream big just like us and are willing to work hard for short and long term goals. 

We feel confident that our training plans will take the guessing away from haphazard training and ensure consistent performance gains to help you feel physically and mentally "race ready". We want you to arrive to your race start line with your uninjured, strong and healthy body, feeling "hungry to race" and confident to do so!

If you are interested in a Trimarni training plan, here is what we currently offer to help you with your performance journey: 

Don’t miss our “spring training” special – receive 20% off a 1-hour phone (or skype/facetime) consultation with Marni and/or Karel with the purchase of your training plan now until March 31st!! This can be used to discuss all things related to training, nutrition, sport nutrition, gear or racing!

16-week Endurance plan - UPDATED

Half or Full Ironman

Training for an endurance event requires dedication and commitment. We can assure you that it is extremely helpful to have a training plan that will allow for gradual fitness progression and to help you reduce the risk for injury, burn out and sickness. With the help of our endurance training plan of your choice (half or full Ironman), we want to make sure that you absolutely love your upcoming training journey. And if this is not your first go-around with endurance racing, we are confident that you will enjoy the detailed, periodized workouts in our training plans with specific periodized strength training. No matter your fitness level, we can assure you that you will never get bored with our workouts and you will find yourself getting stronger, faster and fitter during your 16 week plan. 

Olympic Distance Triathlon Plan - UPDATED
Our 12-week plan includes periodized training with key workouts with specific main sets. We focus on all phases of training, including a proper build phase, followed by peaking, taper and race week. Just like in our endurance plan, you will receive a go-to guide to learn how we coach our athletes and how to use your gadgets properly. You will also receive a sport nutrition handou, foundation strength exercises, a swim technique handout, a Trimarni pace zone calculator – for determining pace and HR zones with testing and all workouts can be accomplished with RPE (ratings of perceived exertion) or you may use your GPS device with attached heart rate monitor. A GPS-device/HR monitor is highly recommended for better pacing and quality training. A power meter is not required for our training plans but can be used.

8-week transition plan - STILL AWESOME
Triathlon focused

The transition plan is designed specifically to help you develop the proper skills to progress smoothly throughout the year. Consider this the blueprint of building a strong house for your body.  Our transition plan comes with specific strength and skill workouts to help you get stronger before your more structured training. We do not want you to rush you into your structured training and have you training hard right from the beginning so this plan allows you to place some healthy stress on your body so you can properly adapt to your more specific race-focused training. If you follow the plan that you are given, you will realize that you have some weaknesses (we all do) and that is what we want to address before you advance with your training. Check out our website under the 8-week transition plan to learn more about what is included in your plan. 

Periodized Strength Training Plan - NEW!

For Triathletes, runners and coaches

No longer will you feel like strength training is a missing link in your training plan! Our periodized plan is designed for triathletes (and runners) to help you get stronger before you get faster so you can go longer.

Even though we know you love to train, we are not here to give you a strength training plan that is too advanced for your fitness or one that is haphazard and does not yield favorable swim, bike and run results. Our strength training plan is designed to help you build a strong foundation before you begin to add more speed and power in your training plan and then designed to help you become more powerful and stronger all the way until your A-race. We have personally created over 50 exercises AND videos featured in your strength training plan as well as dynamic warm-up exercises AND videos for swimming, biking and running. We also include specific glute/core/hip strength routines, specific routines for each of the 4 phases of training including recommendations for days performed, sets and reps and ALL strength training workouts are machine-free!
We do require a therapy band, stability ball and free weights (5, 10, 15 and 20 lbs) at minimum. If you have access to medicine balls, kettle bells,  plates and bars, you will have exercises that incorporate full body movements with the use of added weight. 

Don’t miss our “spring training” special – receive 20% off a 1-hour phone (or skype/facetime) consultation with Marni and/or Karel with the purchase of your  training plan now until March 31st!! This can be used to discuss all things related to training, nutrition, sport nutrition, gear or racing!

Our goal is to help athletes reach performance goals while keeping the body in the best health possible.
We train in a way that provides the most optimal performance gains with the least amount of training stress. 

Happy Training!

To learn more: Trimarni Coaching and Nutrition

Transition triathlon plan - what are your weaknesses?

To be successful in life, you have to live in a successful environment.

For example, if you are changing dietary habits and decide to bring your lunch to work instead of ordering out, your kitchen must have Tupperware.

If you are determined to train for an event in the winter, your must have options as to how you will be consistent with working out in the cold winter months. 

If want to get to bed earlier for a more restful night of rest, you may need to avoid bringing (and using) electronics (ex phones)in your bedroom. 

But most of all, you have to know where you are going in order to understand why you are seeking a change.

Karel and I have worked long and hard and finally.....the 5-week triathlon transition plan is ready!!!

YOU CAN READ ABOUT IT HERE

My life is built on learning from my mistakes and studying successful habits of others. I don't wish to be like others but instead, consider my own goals, needs and lifestyle and figure out the best way to make changes for progress. I like to spend my energy on what works for the masses but also consider those who enjoy thinking outside of the box (but in a safe, ethical and realistic way - thus our "train smart" philosophy has been created from considering a different way of training for endurance events).

The transition plan is a perfect way for any triathlete, runner or fitness enthusiast (who enjoys swimming, biking and running) to learn about his/her own weaknesses within his/her body. Alongside specific nutrition suggestions for each week of the plan, there is a big emphasis on strength training. 

I have experienced years and years of hip/lower back issues. I have also never given up on my quest to better understand my body to keep it in good health as an endurance athlete. As you may know, I was not able to run from Feb until the end of April and had around 10 weeks to prepare myself for IM Lake Placid in July. It was through my determination to focus on myself and to not think about anyone who I felt had it "easy" that I was able to run my way to a PR for 26.2 miles off the bike but also a 10-minute Ironman PR. And 14 weeks later with a healthy body, I had another 6 minute PR in Kona of 10:37. 

This year, I am determined to continue my quest to be the best triathlete I can be, all while continuing to help other athletes (runners and triathletes) and fitness enthusiasts reach their personal fitness, body composition and health goals AND maintain a balanced life. Triathlons are my lifestyle, not my life and I love to race to travel and travel to race. 

Karel and I have started our own transition plan in our training and all of my 2014 athletes will be (or have) starting with a transition phase of training. The goal of the plan is to build a resilient body. A body that can withstand the stress of training. Also, for athletes and fitness enthusiasts who need structure and a purpose for workouts - EVER workout has a specific main set and there is a specific strength/hip circuit every time the plan calls for strength or hip/core work (pictures included). In other words - all you have to do is use your amazing body and make it perform during every workout. 

So even for myself, even the most determined, motivated and well-fueled person can experience a set-back if the body is not strong enough to tolerate a season of training and racing. And even if the set-back could not be prevented, it is still a learning experience.

And this thinking isn't limited to athletes. It's far too common that individuals will move too quickly with exercise when motivation is high or a goal is high on the priority list and without focusing on the smaller things (ex. is your glute medius strong enough to keep you running with good form when you "exercise"? Are you maintaining good flexibility to keep your body from getting tight?)

This plan is years in the making for I have made mistakes along the way and this year I want to be sure I can use my failures to help others identify weaknesses. As I mentioned in an earlier blog, I will not be training for any running races this "winter" or triathlon "off season". I am a triathlete and I am a three-sport athlete. I don't want to miss out on this very important time of my periodized training plan to address my weaknesses so that I can work on them. Whatever your sport or fitness routine may be, remember that it is your body that has to make progress and it takes a lot to accept your weaknesses and work on them. Don't wait until it's too late and the regret not focusing on the little things when they really do matter in the bigger picture.

The goal of the plan is to not make you fast, strong or powerful now. The goal is to help you progress consistently with training/exercise so that you can have a successful season (or exercise routine) ahead of you. With a strong, healthy body throughout the season, you will be able to show off your fitness down the road when it counts.

As for now - focus on your weaknesses when no one is watching.

We can't wait to hear what you think of the plan, especially after you finish week 5 and "test" your fitness.

Any questions - send my way. Thank you!

-Marni and Karel 

Trimarni Coaching and Nutrition