Triathlon Training

4 Nutrition Tips for Triathlon Beginners

There is lots of information out there if you are just beginning your training but here are 4 nutritional tips that I believe are essential when you’re FIRST starting out.  Trust me when I say there is no reason to make things complicated!


1.     Eat Carbs Every Day With Almost Every Meal.  Eating carbohydrates provide you with a guarantee that you are providing yourself with a wide range of antioxidants and nutrients to reduce the oxidative damage and inflammation caused by your training.  Remember, carbs include fruits and vegetables too - this is not a free pass to eat unlimited pasta!  It will also prevent you from waking up about 2am (seems to be the magic time) looking for food.

2.     Eat Your 5 A Day.  We all know the benefits of eating fruit and vegetables but sometimes you don’t eat as many as you should.  Make sure that you are getting your 5 a day to optimize your weight and nutrient intake.

3.     Healthy Snacks.  Planning ahead is key to sticking to your plan.  Pack yourself a couple of healthy snacks to take with you to work or when you’re on the go.  Not only will it save you lots of money but it will also keep you from making the wrong choices when the hunger pangs start.  Hangry anyone?

4.     Log Your Food Intake.  I’m sure you’ve heard this many times but, when you write down what you are actually consuming daily, you can see any bad habits and also check whether you are getting the right amount and variety of nutrients for your training schedule.

Message me at if you should have any other questions about your nutrition!  We can work together to get you on the right track!

photo credit: wuestenigel Vegetarische Wraps via photopin (license)

10 Best Fitness Apps

Copy of Smartphone with application icons

We all know how to download apps that connect us with people, allow us to share our photos and videos, even play games that waste our time but what about downloading an app that’s going to help you to achieve your fitness goals?

According to some recent research people who used mobile fitness apps were much more likely to be active than people who didn’t.  And they were more likely to have a lower body mass index! 

With so many apps on the market, which is the right one for you, and which is the one that’s going to keep you motivated?  Let’s look at our top 10 selection (in no particular order):

1.     Strava Running and Cycling GPS

If you like to run, ride or just adventure outside, you’ll love Strava.  Millions of runners, cyclists and active people use Strava to record their activities, compare performance over time.  Connect with their community and share photos, stories and highlights of your adventures with friends.

2.     Map My Run - GPS Running & Workout Tracker

This is a great app for people who are travelling and who are running in a new area.  MapMyRun gives you feedback and stats for every mile you go to help improve your performance. 

3.     Runkeeper

This is a classic app for everyone who wants to run.  This app really does get people out the door and help them stick with running forever.  Track your exercise, set goals, sweat and see your progress.  Over 50 million users worldwide.

4.     MySwimPro - Personal Swim Trainer

If you’re one of the lucky ones to have an Apple Watch Series 2 (the waterproof version), this is the swimming app for you.  You can select swimming workouts and track your biometrics. 

5.     5K Runner:  Couch to 5K Run Trainer

The OFFICIAL 5K Runner.  4.2 million people successfully did it.  Get in shape and lose weight in 8 weeks.  It’s been featured on CNN, Fox, USA, Today, Times and many more...and it’s free.

6.     Walking for Weight Loss

Walk off 3 times more fat with their training plan.  Now your walking will make you lose weight.  Reach top results in less time by combining walking and speed-up techniques.

7.     Calorie Counter & Diet Tracker by MyFitnessPal

Lose weight with MyFitnessPal, the fastest and easiest-to-use calorie counter for iOS.  This app has the largest food database with over 5,000,000 foods with amazingly fast and easy food and exercise entry to track your progress. 

8.     Runtastic Road Bike GPS Cycling & Ride Tracker

Join the millions of enthusiastic road bikers tracking their tours, races and leisure rides with the Runtastic Road Bike app.  Monitor training progress and compare personal performance and, if you’re really competitive, challenge your friends too!

9.     Sworkit - Workouts & Fitness Plans

Get started on a 6-week program to get “Leaner, Fitter, or Stronger.  There are plans for beginners, intermediate and advanced.  Get access to a huge database of body weight exercise.  That means you can do the workouts from anywhere. 

10.     PEAR - Personal Fitness Coach

“It’s among the best fitness apps you’ll find” - PC Magazine.  Finding great workouts from top coaches and getting fit has never been easier.

Bottle Cleaning - The Easy Way!

Easy Bottle Cleaning!

Do you ever get a funny taste in your water bottles?  Do they sometimes have a bit of a smell even though you washed them with dish soap or put them through the dishwasher?

Try This!


Step 1:  Add 1 teaspoon bleach and 1 teaspoon baking soda to your bottle.

Step 2:  Fill with water and leave overnight.

Step 3:  Next day, rinse thoroughly and air dry.

VOILA!  No more stinky bottles or strange taste!

Post Long Run or Bike Smoothie

Smoothie Recipe

It's almost the weekend and for all of you weekend warriors, that means...LONG RUN or RIDE!  It also means that you need to pay particular attention to your post workout nutrition to help repair your muscles and properly prepare your body for your next workout.  

Here is one of my favorite smoothies to try :-)

Ingredients for Smoothie

(in no particular order)

  • 1 Cup Strawberries (fresh or frozen)
  • 1/4 Cup (2oz) 100% Juice
  • 3/4 Cup (6oz) Water
  • 1 Tsp Spirulina
  • 1 Tsp Ground Chia Seeds (or Ground Flax)
  • 3/4 Cup (6oz) Yogurt (Greek or Plain)
  • 1/2 Scoop (15g) Protein Powder (Plant or Animal)
  • 1/3 Banana (fresh or frozen)

Method:  Toss it all in a blender (preferably liquids first) and mix it up or about 30 to 60 seconds.

Quick Prepare Tip:  Mix all the ingredients except the frozen fruit in your blender cup and store it in the fridge.  When you get back from your workout, simply toss the fruit in, blend it and voila!  Yummy.

From Start to Finish ‹ Cayman Airways Skies


Great article and some tips from our coach here at Triformations if you are on the fence about training for your first triathlon!

Click here to read the full article.