It's that time again.....Trimarni training camp!

On Wednesday, we will be holding our 12th group training camp. Since our very first camp back in 2013, we have enjoyed the "camp" experience for our athletes as it is a great opportunity for our campersto checkout of normal life stressors and responsibilities, disconnect from gadgets in order to explore nature, stretch the comfort zone, learn, boost fitness and bring some added motivation and excitement to training by training in a group setting in a beautiful training location.

For the past five years, our spring all-levels triathlon training camp was always held in Clermont, Florida but with Greenville being the perfect cycling playground for triathletes, we felt strongly that our campers/athletes would benefit more from training with us in the mountains on safe, quiet roads with comfortable weather conditions.

Planning a group training camp is not easy and it requires many months of preparation, time and energy. We take great pride in providing our campers with a variety of benefits as a Trimarni camper, including (but not limited to): 
  • An awesome swag bag filled with a variety of products from Trimarni sponsors and affiliates
  • Trimarni logo gear (ex. bags, hat, t-shirt, water bottle, swim cap, etc.)
  • Minimal driving to/from training locations (most rides start from the camp house)
  • Safe and easy to access training grounds
  • Reserved pool (the entire Furman pool)
  • Group living situation for camper bonding (included in camp fee)
  • Structured training with a specific purpose for every workout (not for the purpose of collecting miles)
  • Planned routes (no cue sheets given - we are out with our campers for all rides)
  • Challenging but fitness-appropriate workouts to stretch comfort zone
  • SAG support vehicle for all rides (with our amazing SAG leader Joey)
  • Assistant coach Joe to provide feedback/assistance
  • Pizza party (vegan/gluten free options provided)
  • Education - lots and lots of education
  • Skill work to break bad habits and to improve skills
  • Enthusiasm, motivation and support from coaches at all times
  • Ego-free atmosphere - no one is too fast or too slow
  • Packed schedule of training with appropriate time for fueling/recovery
  • Specific recommendations/guidelines for fueling/hydration
  • Typical camp size - ~15 athletes with 3 coaches (5:1 athlete to coach ratio)
To follow along with our camp activities, you can connect with us on Facebook at Trimarni Coaching and Nutrition. 


Weekend recap: Mini training camp

Whew. What a weekend of training.

A few weeks ago, our professional triathlete Ericka planned a visit to Greenville from Friday-Monday so that Karel could install electronic shifting on her bike. When we saw that the weather forecast was nearly perfect for outdoor training starting on Friday, Ericka was able to get off work one day early and head from NY to Greenville on Thursday.

Since Ericka trains indoors on her bike for all of the winter and requires layers to run outside, this was a great opportunity for her to train outside and put all that indoor training to good use before her season of racing starts in late April. We have been coaching Ericka since October and she is becoming a very durable and resilient athlete. With a great mind on her strong body, this weekend of training (aka mini training camp) was beneficial for us to see how she bounced back from workouts and mentally and physically dealt with a bit of an intentional training overload under our guidance. While Karel and I were able to join Ericka for all of her training sessions in this mini training camp, we had specific training sessions for her to do each day as this camp was all about her and her needs.

Here's the recap of the mini training camp (the bike/run routes were planned loops/routes so we didn't go by time/miles). The below run times/distances are mine as Karel and Ericka are much faster runners than me. All of our workouts can be found on Strava for maps:

Friday AM: 
4:47 bike (83.5 miles) with a planned 45-minute strong effort interval through Rocky Bottom to the Continental Divide (~10.5 miles, 1780 feet of elevation gain).
28 min run off the bike (3.68 miles, 260 elevation gain)

Friday PM: 40 minute, 2200 yard swim
Warm-up: 600
Pre set: 4 x 150's (snorkel, band, buoy)
MS: 1000 swim with paddles and fins

Saturday AM: 
1:20, 4700 yard swim
Warm-up: 400 swim, 300 as (50 kick, 25 swim with fins)
Pre set:  2 x 300's as (75 smooth, 25 strong x 3)
MS 2x's (first round with buoy, paddles, ankle strap)
200 smooth into 50 fast. Rest 10 sec
150 smooth into 50 fast. Rest 10 sec
150 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
100 smooth into 50 fast. Rest 10 sec
400 with snorkel (buoy and ankle strap)

Saturday AM (right after swim): 
1:30 hr run (10.2 mile run with 640 elevation gain)
WU: ~40 minutes smooth, form focused with stops and stretches
Pre set: 1 x .67 mile loop (slight downhill, gradual uphill, gradual downhill)
MS: 4 x .67 mile loop (same as above) with 90 sec rest
Then: 15 minutes form focused running

Sunday AM: 
5:10 bike (89 miles with 7200 feet elevation gain)
All endurance riding with the last (almost) 2 hours as sustainable strong.

Sunday AM (right after the bike)
35 minute run (4.47 miles, 351 elevation gain)

Sunday PM (about 3 hours after the morning brick)
20 minute run

Here are some pictures from the weekend to showcase our amazing cycling playground!

Stopped at the Firestation near Flat Rock to fix Ericka's headset that came loose. Thanks to Fireman Allen for having the right metric allen wrenches for Karel to fix her bike. 

Bakery stop at Flat Rock! 


Must watch - the 2018 Winter Paralympic Games

Since last Friday, we have been watching the Winter Paralympics every night thanks to our DVR and coverage on NBCSports. And as you may know from my previous Olympic blogs, I LOVE the sport of cross country skiing and biathlon.

There are six sports at the 2018 Winter Paralympic games - Wheelchair curling, para ice hockey, para cross country skiing, para alpine skiing, para snowboard and para biathlon.

If you have the opportunity to watch/follow online, I strongly encourage you to check out these incredible athletes in action.

Athletes are a great source of inspiration and motivation because of their hard work ethic, dedication, ability to overcome the odds and exceptional mental and physical strength. It's unfortunate that in 2018, many athletes experience disability discrimination - especially at the Olympics! There's little coverage, discussion or promotion of the 2018 Winter Paralympic games and I can't think of a more inspiring group of athletes to showcase in the media (especially with all of the negative press that is currently going on in the media).

Picture Source

Although it's incredible to see these athletes in action, we must remember that the world doesn't cater to disabled individuals as it does to able-bodied individuals. It can be very difficult and costly for a disabled individual to safely and easily find accessible ways to to travel/commute, not to mention the added cost, time and energy needed to train for and prepare for the Olympic Games. Disabled athletes may find it difficult  to access (and afford) coaching, therapy, gear, clothing, medical care and travel, compared to an able-bodied athlete.

The beautiful thing about sport is that it doesn't discriminate. Being involved in a sport can improve health, well-being, self-esteem, confidence and quality of life, especially among those with a disability. Sport shows us that there is ability within a disability. 

The 2018 Winter Paralympic games shows us that there are no barriers to sport participation and that no disability can keep an athlete from pursuing his/her athletic goals and dreams. We must encourage, support and promote athletes with disabilities and think of the disabled athlete as nothing more or less than the able-bodied athletes. Every athlete at the 2018 Winter Games is a human and should be treated with kindness, respect, admiration and support.

Over the past week, I have watched blind alpine skiers fly down the mountain with trust from their guide, biathlon athletes ski and shoot with missing limbs, snowboarders with a missing arm race against one another with no fear and hockey players slide across the ice with tremendous strength, grit and tenacity. And then there are the curlers....while I still don't understand the sport, it's still a sport I am watching because I support the paralympic athletes. 

Picture source

The next time you find yourself complaining about something meaningless, stressing over something small or worrying about what could have/should have been, consider the paralympic athletes who have chosen to rise up from hardship with focus, determination and a positive, can-do mindset.

Paralympic athletes push the limits as to what is humanly possibly by the human body.
These athletes are living life to the fullest because they are not willing to settle for average.
Paralympic athletes have goals and they don't let what could have been stop them from reaching their full abilities, while having a meaningful life.
These athletes are overcoming disabilities in order to live a very productive, quality and happy life, all while inspiring others in the process. 

We must remember that these athletes are human and regardless of the physical or mental impairment, we must treat them with the same respect, notoriety, attention and enthusiasm as able-body athletes.