Triathlete Strength Training

As a triathlon coach and part time personal trainer (I was full time before starting a different career), I have seen an endurance discipline become more and more neglected. Strength Training. Triathletes and runners, especially those that are time crunched will choose miles over weights even though these sessions will provide training benefits to speed and strength over long durations. A runner can be super fast, but without the strength to sustain speed over hills and long duration, the runner will not be able to sustain speed for the race. So I wanted to shed some light onto some basic exercises to do that I find beneficial. Keep in mind these exercises are basic, and should be progressed properly. Form must be stressed as well!

Activation and Corrective Exercises
(perform 2 rounds of each)
Squat to rotation (body weight, 8 rotations to each side)


Lateral Band Walk (keep the band tight the whole time! 10x per side)

Tall Kneeling Hip hinge (12 reps)


Valgus Squat (12 reps) (place band just above knees, squat down making sure knees don’t collapse in or open out.)

TRX Squat row to T (12 reps)



(Perform 2 Rounds of each)

Star Lunge (body weight, 3 times through the “Star”)

Lunge with Medicine ball diagonal chop up (8 to 10 lbs, 8 per side)

Kettlebell Deadlift (6 reps, 50 to 60 lbs)


Push Up with Bird Dog (12 reps) (knees can touch the ground if needed)


Goblet Squat with Kettlebell (10 reps, 35 lbs)


Lat Pull Down (80 lbs, 12 reps)


Stablity Ball Hamstring Curls with bridge (15 reps)

Stability Ball Marching with bridge (20 reps)


While I have attached videos to assist. Please feel free to reach out with questions! I can also help with proper progression for each exercise and possible exercise alternatives.

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Tips for Saving $ on a New Bike

The N+ 1 Equation

The most expensive part of endurance racing is usually purchasing the bike! It doesn’t have to break the bank. With proper planning, a new or better bike can be easier to attain than you think. Have a look at a few ways to make this purchase less of a hit than it has to be…

Off-Season Shopping

I’m a big fan of supporting my local bikeshop (LBS). Contacting the owner during the Winter (or even Fall) and asking what they have on clearance in your size is a good place to start. Stop in and let them size you up for a bike if you aren’t sure of your size.

That bike you want now could be a whole lot cheaper in the winter! The hardest part, believe me, is to wait when you get the urge to upgrade.

I’ve had success researching and phoning other bike shops. I ended up driving 3 hours in the winter to score a new 2015 S-Works World Cup mountain bike. It was almost 2017 and this top of the line ride was nearly 50% off.

Get to know a Pro, a Rep, an Employee, or Brand Ambassador

If you can find one of the world’s luckiest people in your size – they usually upgrade their rigs every 1-3 years. Networking during group rides and races or joining a local triathlon/cycling club are good ways to find these guys. Ask around… the coaches are usually weaved into the local network and can point you in the right direction.

Shop employees (with their sweet staff discounts) are also known to ride the good stuff and turn over their bikes regularly. Getting first crack at a high-end ride when it comes time for them to upgrade can save big bucks. It’s all in who you know!

Build your own

What’s the worst that can happen? You learn a little more about bikes… That’s what happened with me! I got carried away and built a 14lb Road Racing rocket that would sell for at least $7,500 and only spent $4,300 (more than most want to spend but you get the point!). I’ve also bought a ‘left for dead’ 2009 cyclocross frame which I currently race after I fixed it up with newer parts. Your contact at your LBS can help you source the parts and if you’re part of a local racing or training team – you can usually get a 10-25% discount on parts. Ordering from the UK or ebay is sometimes cheaper, but you’ll likely have to pay Duty costs and I’d rather have the support of the LBS if something like a bottom bracket or headset did not fit.

Older doesn’t mean slower! If you find an older bike with a 10 speed drivetrain – they are much cheaper to replace than the standard 11 of 12 speed models. Seeing the potential in a bike then challenging yourself to build it up can be a fun project. Just make sure the bike frame is in tact which a LBS mechanic can verify. Learning small things like how to adjust your gears or install brakes and cables will save money down the road.

And if you bite off more than you can chew as many of us do with projects, the winter is a great time to walk your project into your LBS. The mechanics usually have the time in winter show you how it’s done or finish the job for you. Most shops have a Beer Jar which shows your appreciation for their time if they don’t charge. Sure there’s youtube and the Big Blue Book of Bicycle Repair (which I love) – but nothing replaces a trained mechanic on your own bike!

The Clothes-hanger

There are gem bikes out there which the optimistic owners buy – having all the good intentions in the world to ride. Whether it’s life or injuries – these folks are not using their bikes and trying to sell them. Keeping an eye out for them can save a few dollars as these bikes could be barely ridden at a discounted price.

If you buy a used bike – always verify ID and a receipt (with Serial #) which legit sellers will have. They can contact their bike shop for a copy of the receipt if they don’t have it on them. A seller should be somewhat knowledgeable about the details of their bike including the year, size, specs, where the bike was purchased etc. I’d never respond to an ad for a “Tri Bike for $2000,” as opposed to a “2014 Cervelo P3 with upgraded Dura Ace Crank”. I’ve even heard of ‘a friend’ who went as far as creeping someone’s Strava to find the bike in the seller’s Gear, and how many km’s it has listed to verify the seller’s Clothes Hanger story.

Don’t be afraid to walk away if you even suspect it’s stolen. It’s also a good idea to browse local social media “Stolen Bike” groups, and check with local law-enforcement. Good practice can also mean bringing a friend when buying used for your buddy’s bike knowledge and presence.

SUPPORT YOUR LBS and RIDE-ON – I would love to hear about your best purchase in the comments!!!


Xterra Quebec
Dan Seibel is an Avid Cyclist, Age-Group Triathlete, and F2C Ambassador who splits his training and living between Canmore and Calgary, Alberta, Canada


White powder & Airport security – Judy Bilbo-F2C Nutrition Athlete Ambassador

I am very grateful to be able to do what I do.  Within the last year, I had the opportunity to transition from a job that had a more stable and routine schedule to a job where routine is not the norm.  At any minute I can be sent across time zones by any means available, usually its by air.  This of course makes trying to get in my swim, bike, run sessions very challenging.  Considering also that I must travel light, one small suitcase and one carry one to be exact, I have been unsuccessful at trying to shove my precious F2C Nutrition products original containers in the suitcase with my workout clothes, business suits and shoes.

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After a brain storming session and a hard run, I came up with the idea of how to pack everything I need without jumping up and down on the suitcase to close it: Ziploc bags.  Got to love the baggies as they come in all shape and sizes.  With the help of the baggies, I was able to get a  week’s worth of clothes in the small carry on suitcase.



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I was very happy to be able to portion off my F2C products into individual servings.  I can’t imagine doing without my F2C products.  Of course, it never dawned on me that my precious packages might look very suspicious especially my white protein powder.  Ok, it is not a good idea not to label white protein powder in Ziploc bag.  My saving grace were the additional baggies of green and brown.

The coolest thing about being question was it gave me a great opportunity to share with the security person the F2C product line.  I explained that I was an athlete ambassador for F2C Nutrition and what he was looking at was some of the most awesome product I have ever encountered.  You can’t even imagine how much information I spouted out in such a short period of time.

Did I mentioned that I was also wearing my F2C t-shirt? The T-shirt really helped validate my explanation for the suspicious looking bag of white powder.  I did offer to give up one of the white protein package for him to check out, but he smiled and declined my offer.  Whew!  Note to self, do not try to take bags of white powder through airport security.

I was very lucky to have gotten off that day.  Of course, I can’t wait for F2C Nutrition single serving packets.  It will make my travels much easier.  Until then, I will continue to carry my portion control Ziploc baggies of my F2C goodies.

My favorite F2C Nutrition product of all time is the pharma-greens.  I LOVE! LOVE! LOVE! Pharma Greens.

I love waking up in the morning and like clockwork, I will mix up a serving of that green goodness just before jumping into my workout session.  YUMMY!  F2C_Greens_Mock

Usually after my workout session, I will mix up the Vegan Pure either straight with water or I will add some fruit and blend it all up for a morning shake.  My body absolutely loves the stuff.

I have lots of energy and I am always asked about what I do to have so much energy as well as what products I use as an athlete.  I love sharing and always tell people, “don’t take my word, try it for yourself”.

For those that have taken me up on my challenge, I have gotten so many positive feedback and thank you for introducing them to my precious F2C Nutrition products.  I can’t imagine life without F2C and I am so happy to be part of the F2C family and representing.  Again, I say, “Don’t take my word, try it for yourself”

Energize, Enable, & Encourage,Unknown copy
Judy S. Bilbo, MBA, MT(ASCP)
President & CoFounder, Voltz Lightning LLC
IRONMAN certified coach
USA Triathlon Level I Certified Coach
US Masters Levels 3 Swimming Coach
USATF Level 1 Track & Field Coach
RRCA Certified Running Coach
ITMI Certified Tour Director 
Official Head Coach TriMana Endurance &Biloxi SplashMasters
F2C Athlete Ambassodor

Laura Gilbert’s Caramel Macchiato Granola Bars

F2C Elite Team member Laura began her triathlon journey after graduating from The University of Toledo where she was a D1 Collegiate swimmer. Each year she has entered more races and become more competitive. Dialing in on proper carbohydrate consumption and electrolyte intake has been imperative to racing success. F2C Nutrition’s GlycoDurance and ElectroDurance have been game changing.

In 2017, Laura’s race highlights include racing at IM Chattanooga 70.3 Worlds, running a PR at the Chicago Marathon, winning a couple local Triathlons, and being part of The Bicycle Station Multisport Club in Columbus, Indiana.

Caramel Macchiato Granola Bar Recipe

Although I used F2C Vegan Pure, any F2C Protein will work. This is obviously not a vegan recipe, but the Caramel Macchiato flavor sounded amazing!

F2C VeganPure Energy Caramel Macchiato

Dry Ingredients
¼ c oats
1 scoop F2C Salted Caramel Macchiato Vegan Pure Protein Powder
1 t cinnamon
¼ c sliced almonds
¼ c raisins

Wet Ingredients
¼ c peanut butter
1 t pure maple syrup
2 eggs
1 t vanilla



Preheat oven to 350° F
Mix dry ingredients in medium bowl

In a separate bowl, heat peanut butter and maple syrup for 30 seconds in microwave . IMG_6601

Add eggs and vanilla to peanut butter and maple syrup. Mix again.
Combine wet and dry ingredients
Place parchment paper in 8×8 pan. Cut triangles into corners of parchment paper to ensure it lies flat.IMG_6605
Pour mixture into pan and smooth out with rubber spatula.
Bake in preheated oven for 20-25 minutes.
Remove from oven and let bars cool 5 minutes before cutting.
Cut, then transfer to a cooling rack and ENJOY!
Refrigerate in sealed container


This Valentine’s Day all you need is….Strawberry Vanilla Muffins and a Cafe Mocha Smoothie!

Strawberry Vanilla Protein Muffins


Preheat oven to 350 degrees. Combine the following ingredients until well blended
-3 scoops F2C vanilla protein powder (I use PharmaPure)
-1 1/2 cups Almond Flour
-1 tsp baking powder
-2 eggs
-pinch of salt
-1/2 cup honey
-1/2 cup unsweetened almond milk
-1 tsp vanilla

Then fold in
-1 cup chopped strawberries

Fill muffin tins about 3/4 the way full. Bake for approximately 15 minutes or until a toothpick comes out clean. Cool and Enjoy!


Cafe Mocha Protein Shake

Combine the following ingredients in a blender until smooth
-1/2 scoop chocolate F2C protein powder (PharmaPure Chocolate)
-1 scoop vanilla F2C protein powder (PharmaPure Vanilla)
-6 oz brewed cold coffee
-6 oz unsweetened almond milk
-1 cup ice


Taylor and Kim are married with three crazy boys that keep them busy all of the time! They found triathlon 7 years ago while trying to find a way to get back in shape and have

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Wasatch Apparel

been racing together ever since. Triathlon and endurance sports have become a major part of the entire family’s lives with the boys participating, mom and dad racing, and now the family business. Taylor and Kim started Wasatch Apparel to provide custom endurance apparel to athletes of all abilities, whether they are part of a large team or club, or just doing things on their own.

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Christina Charles – The Power of Recovery

Physical activity and sport has always played a major role in my life, which is the reason I ended up in the profession of physiotherapy. My career and training have many similarities and I am constantly using my knowledge and experience as physiotherapist to assist my training and vice versa. Two of the most valuable lectures while I was attaining my Masters of Physical Therapy were on the topics of the adapt principle (stress + rest =adapt principle) and factors tissue healing. Both these topics have a significant amount of carry over to training and triathlon.

The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. Training (stress) breaks our tissues down and we require rest (a variety of variables including sleep and nutrition) to rebuild the tissues and make them stronger than before (adapt). As many of us are type A athletes we do a very good job of focusing on the training variable of the equation but where we often fall short is the rest variable of the equation which can lead to injury and disappointing race results.


Factors of tissue healing consist of: age, disease or co-morbidities, medications, sleep which affects the variable rest and nutrition. While treating patients whether they are rehabbing from a knee replacement, stroke, or shoulder injury I can see these factors influencing their outcomes, but these factors also affect recovery from training and racing. As we age our body’s tissue repair processes slow and need more time than when we are younger. When our bodies fight infection or virus its ability to repair tissue that has broken down during training is greatly reduced. Conditions such as asthma, allergies, or diabetes need to be well managed to allow for the occurrence of optimum tissue healing. As you sleep your body works to repair and restore itself. Our bodies go into specific metabolic processes that facilitate tissue healing including the release of hormones that encourage tissue growth. It has been well studied that many people with chronic pain have very poor sleep, poor sleep will not allow for efficient tissue healing. Finally, we need to have the right combination of nutrients, vitamins, and mineral at the right time for tissue healing to occur.

Fortunately, nutrition is one of the factors of tissue healing that we have the most control over. With our busy lifestyles, fitting in work, family, and training, nutrition often gets neglected or is not a priority. F2C products can greatly benefit athletes to get their F2C_Greens_Mockrequired nutrition quickly and conveniently. PharmaGreens in addition to helping with alkalinity, aids in meeting the increased requirements of vitamins and minerals found in fruits and veggies that athletes need. It’s also much more convenient to drink a PharmaGreens shake then eat a salad or fruit when your busy trying to get to work after your early morning training session. The Endurance line of F2C products assist with fueling before and during workouts which is key for performance during the training session and to reduce the amount of tissue breakdown that occurs during a session. Under fueling training sessions can lead to fatigue which can further lead to form breakdown and injury.

Lastly, the Recovery line of F2C products assists with the increased demand for protein required by endurance athletes. Protein is especially important for tissue healing as amino acids are the building blocks for our body’s cells, utilizing F2C Rehab 3:1, PharmaPure, VeganPure or WheyPure are all excellent options for recovery. Optimizing all the factors in tissue healing leads to improved training and race results and a decrease in injuries which is why it is important to incorporate them in your training program.Processed with MOLDIV


UnknownIf you have any further questions about the topics in this blog Christina can be reached at, through Facebook, or Instagram at christina_c91. My favourite post-swim breakfast is oatmeal with a scoop of chocolate Whey-Pure Energy topped up with Greek vanilla yogurt and a banana.

Nathan Champness – Lessons Learned Through Trial and Error…and much Intestinal Distress

Three nutrition tips/lessons I’ve learned through Triathlon.

Experimentation. It’s a valued part of our young sport of triathlon, particularly in the realm of sports nutrition. And while we’re past the days of the 80s legends taking taking bags of dates, bananas, and baby formula with them onto the Ironman bike, the mindset of “this could go really, really bad…but… it might work!” needs to be cultivated—both in training and nutrition— to keep alive that pioneering spirit that made our sport so fascinating to begin with.

[Training-and-nutrition-gone-wrong stories will have to be another blog post, where I might write about the time I went high-protein and mixed eggs, tuna, and cheese together in an improv lunch at work (would’ve gotten fired if the workplace hadn’t had good ventilation), or about the time I bonked so hard and got so dehydrated on a ride that people couldn’t understand my speech (they thought that I’d broken my jaw—or that I was French Canadian)].

As it stands, here are 3 lessons learned from 10+ years of incredibly fun experimentation. They’ve all paid off in my racing career and beyond, and I hope they’ll be of some help to you.

Lesson 1: The best thing you can do for your nutrition program is to train sensibly.

In the same way that you can’t out-train poor nutrition, you can’t “out-nutrition” training that takes you outside your ability to absorb, adapt and improve—even with nutrition aids of the caliber that F2C produces. Products like PharmaGreens and Rehab 3:1 (my favorites) make a noticeable difference, but that’s not license to make their job almost impossible through overzealous workouts that cause breakdown in the body. So in order to maximize the nutrition regimen that you’ve put time and effort into, periodically review your training system, and ask yourself if it’s the type of reasonable, constructive work that, coupled with optimal nutrition, will lead you to consistent growth and results.

Some questions worth asking:

“Was my last interval my best (was I stronger at the end than at the beginning)?”

“Did I finish the session not absolutely smashed but “pleasantly tired?” (This is from Arthur Lydiard. It worked in the ‘60s and it works now).

“Could I repeat this session tomorrow if I had to?”

“Am I slightly hungry (to refuel) or absolutely starving? Or on the opposite end, am I feeling too sick to eat?”

Questions like these have a huge effect on your nutrition practice; having your body ready to absorb the right food makes a huge difference. This took me a few years to get, but it paid off in spades.
Lesson 2: Timing is a very important part of nutrition—but…

It’s very easy for a Type-A triathlete to become almost superstitious when it comes to certain parts of the sport. This isn’t totally unhealthy if it encourages meticulous preparation, among other things. But less-than-optimal nutrition timing—or, more specifically, the athletes’ reaction to it—can paralyze an athlete and sabotage their progress.

For example, PharmaGreens is ideally taken first thing in the morning, on an empty stomach. This will maximize its benefits and set you up for the best possible day of training and recovery. For Rehab 3:1, it’s right after your workout/race. Get that carb/protein blend right into you, do damage control, and start the healing process.
However, the taking of PharmaGreens first thing can conflict with the morning routines of some athletes, and the cost of readjustment might not be worth changing things up. Likewise with Rehab 3:1; some stomachs are not ready to consume anything for perhaps an hour after a race or hard session. The question I commonly get in these situations is “is it even worth taking?”

My answer is always “absolutely.”

Taking PharmaGreens midday in a shake——as I do by necessity—-may not maximize its ability to alkalinize the body. However, not taking it at all will leave the body in that much worse of a state. Moreover, the very act of stressing about something—in this case nutrition timing— tends to be very harmful and catabolic, negating all of your efforts in putting together a good nutrition plan in the first place.

When it comes to supporting your training through sound nutrition, “that” you are introducing an awesome nutrition aid like PharmaGreens into your program is more important than a particular “when.” Aspire to take the products in the most ideal way, but accept that even if you have to vary the timing a little, you’re on the right track. Even—especially—with nutrition, it’s important to not let imperfect circumstances affect your consistency and progress.

Lesson 3: Establish a firm nutrition foundation….then pile the junk on top.

I got this from listening to professional strongman Derek Poundstone, and have reaped the benefits ever since. The idea is that at the times in a competitive season where daily caloric requirements increase so drastically that your menu expands to include questionably-good-for-you foods (or straight up junk), what will keep you together and on the right track through this period is a solid nutrition base. “Solid nutrition base” means eating to ensure that your body’s requirements of vitamins, minerals, antioxidants, healthy fats, protein, fibre, and phytonutrients are seen to.

I’ve tested this. In early years, living on a garbage diet produced half decent but unsatisfactory results (although pasta covered in salad dressing tastes incredible…). Ditto the uber-nutritious route, with which I could not pack in adequate calories to consistently train at a high level. My best competitive seasons were fueled by a balanced approach wherein the above nutrients were consumed, but if a pb&j on wonderbread—or 3–magically appeared in my lunch bag, no sweat.

I’ve found this to be a much more empowering approach than “I must eat [X]!!! I want that donut!! Agh!! Wanting it makes me bad! If I eat it that makes me evil!!” This is a mental state that many athletes (and people in general)have found themselves in before. It’s really not helpful.

You want the donut(s), or beer? Okay! Before that though, have you
had your multi and omega 3s with breakfast? And taken your PharmaGreens? And had a good amount of protein and fibre with the meal you had before you started eyeing the donut?

Yes to all? Good! Have at it. If you have the fundamentals down pat, you can freestyle once in a while. And you’ll probably be better off for it.

There you have it. Three lessons learned through trial and error and much intestinal discomfort. I hope some of this can be of use to you in your triathlon pursuits.
Catch Nathan’s blog at and follow him on Instagram at @natechampness