Here’s the truth about triathlon race nutrition… Failing to plan is planning to fail. So many triathletes completely wing it when it comes to race nutrition. They’re not prepared at all or it’s way too late. They haven’t practised and rehearsed and that can end badly on race day. You spend months training in preparation for the big day - why would you leave something like race day nutrition to chance? If you want to be successful on race day, whatever that looks like for you - you need to...

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from complete novice to seasoned competitor.   Learning to Swim with YouTube:Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just...

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Training availability is an important consideration for every high-performance endurance athlete. Illness or injury can leave you unable to train properly and set your goals back weeks or even months. Fellow sports dietician Dane Baker joins me today to share practical tips for improving our immune system and overall training availability. Training availability refers to an athlete's ability to consistently train or be available to play. Injury and illness are the main factors that can...

Most triathletes think they’re carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesn’t even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load. In this episode I cover: What is Carbohydrate Loading? Who would benefit from Carbohydrate Loading? What events should you carbohydrate load for? How do you do it? Tune in to find out to unlock a 1-3% performance...

Dive into the world of swimming mastery with our expert, Brenton Ford from Effortless Swimming. In this episode, Brenton spills the beans on common mistakes he sees triathletes make with their technique, and how you can avoid them to swim faster, easier and injury-free. He gives some really practical strategies to enhance your shoulder mobility and range of motion before swimming, ensuring your elbow position is optimised, allowing you to glide through the water with precision.    Brenton...

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Not all gels are created equal! Some are definitely better than others but it also comes down to your personal preference on flavour, texture, cost and how gels fit into your overall race nutrition plan. In this episode I talk you through triathlon nutrition gels: What to look for when buying gels Can they be mixed with water? And what does Isotonic mean? Do gels need to be consumed all at once? Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this How much do...

Joining me for this episode is Christine Yu, author of new(ish) book: Up To Speed – The Ground-Breaking Science of Women Athletes. A must read for any active female! I learnt so much from the book, if you haven’t read it yet, go and grab yourself a copy! Get the book on Amazon    LINKS   Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist   Start working on your nutrition now with my...

Are you wondering what the Triathlon Nutrition Academy is all about?   Let me take you behind the scenes of how it started, how it works and everything you get once you’re on the inside.    Doors are currently OPEN for the first time this year!   If you’re a triathlete looking to level up your nutrition and make 2024 your best year yet, join us!>> www.dietitianapproved.com/academy   But be quick! As they close again Monday morning the 22nd!    LINKS   Check how well you’re...

In this episode, I’m joined by Chris Tubbs, Gail Jindrich and Erin Byrge, all 2023 graduates of the TNA program. They have officially entered the 'big kids' league and are thriving in our Supercharged Squad alumni program. We take a closer look at their 2023 triathlon journeys and find out what game changing strategies they’ve been working on with their nutrition. Plus set our sights on 2024 and what goals they’re hoping to achieve now they have 9 months of evidence-based nutrition...

Welcome back for 2024! We are kicking off the new year with a bang and my sports dietitian insights into five of the big trends we’re going to see in the triathlon nutrition space.   Some are new-ish, while others have been trending for a little while now but don’t seem to be going away anytime soon. I’m also calling it on something that I think is going to die in 2024.   In no particular order of importance or performance boosting powers (or lack of) they are:   Continuous Glucose...

It blows my mind how much money people spend on the wrong nutrition advice and supplements! Triathlon is an expensive sport as it is without flushing your money down the toilet on things you don’t need or that simply aren’t effective.   Joining me for this episode are two Triathlon Nutrition Academy athletes Chris Tubbs and Kelly Estes. They both candidly share how much money they are SAVING each month since joining the TNA program. I was honestly blown away by the full extent of...

So many athletes smash themselves at training with no regard for how they're fuelling or recovering. But we only adapt (i.e. get fitter and faster) from the sessions we recover from. So if you want to get the most out of your training, you need to learn how to unlock your SUPERCHARGED ZONE. It’s the sweet spot where training and nutrition intersect. And is the secret to becoming a better triathlete.  But how do you unlock your Supercharged Zone?     You need to train     You need to eat...

When it comes to triathlon nutrition, there is a lot of crap out there!   My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fastrack your success as a time-poor triathlete.    Triathlon can be a very expensive and tech-heavy sport. You don’t just need stuff for one sport, you need stuff for three!  There are lots of gadgets and everything is upgradable -  costs that can add up quickly if you’re not careful.   But when...

2023 - What a year!    From Kona course records, comeback seasons, worlds qualifications, first Ironmans and massive PB’s, it’s been an action packed 12 months.   I love me a good year in review to stop and reflect on all the awesome things that have happened before we get smacked in the face by the quickly approaching year ahead.   So let’s rewind the clock on 2023 for a hot minute. Stop and celebrate our epic achievements - before we look ahead to 2024.   What have you achieved in...

The sports nutrition landscape is cluttered with self-proclaimed ‘health coaches’ and armchair experts.  Anyone can start a podcast, write a blog or create a social media channel to disseminate information, making it an overwhelming and confusing space. My blood boils when I see well-meaning but misinformed nutrition advice delivered by someone with zero qualifications in nutrition. In this episode, I'll take you through my personal journey of education. Over the last 20 years I’ve invested...

Relative Energy Deficiency in Sport or REDS. A syndrome that affects many of the body's physiological functions, our health and athletic performance.  As an endurance athlete, it’s really important to understand the signs and symptoms of low energy availability and seek support if you think this could be an issue for you. Joining me to dive into the topic is fellow Sports Dietitian from Auckland, New Zealand, Dane Baker. He is an active researcher in the field of RED-s, lecturer at the...

As the holiday season approaches, we know you’re on the hunt for the perfect gifts for the triathlete in your life. Or maybe you’re looking to fill up your own wish list. Absolutely no judgement here.    To help you out this festive season, we’ve put together the Ultimate Triathletes Christmas Gift Guide!   It includes 20 tri-specific items we know you’ll love!   Unwrap the goodness >> Download my FREE Ultimate Triathlete Christmas Gift Guide    LINKS Check how well you’re...

As a paramedic for the NSW Ambulance service, Julie Whitton juggles a lot! Crazy 12 hour shifts, often overnight, family and training for not one, but three sports.    As a quiet achiever and self professed introvert, she silently chips away at her goals. 70.3 is her distance of choice and she is weeks away from racing Hervey Bay 100.   As a shift worker with a hugely variable routine, training and nutrition looks very different to the average 9-5 triathlete.   So how does she fit...

A hot topic in the endurance space at the moment and one I know you’re extremely interested in - Continuous Glucose Monitors (CGM) and their use in sport.    To help me dive into what we know so far and if they’re worth investing in is fellow Sports Dietitian Greg Cox aka Coxy. Co-author of newly published review paper: The Use of Continuous Glucose Monitors in Sport. We dive into:   Why are we so interested in CGM in sport? How do CGMs work? What’s the difference between sports specific...

At this time of year, people often find themselves at a crossroads in their nutrition journey. It's the holiday season, and it can be easy to give in to the festivities, thinking you’ve earnt a break.    It’s also the time when people resort to weird and unusual nutrition strategies in an attempt to maintain control. From detoxes and diets to intermittent fasting and punishing exercise routines, we've seen it all. The result? A nutritional rollercoaster that takes you from deprivation to...

When it comes to swimming nutrition, there is no one more knowledgeable or qualified than Aussie Sports Dietitian Greg Shaw. He is an ex-swimmer himself, the sports dietitian lead for Swimming Australia and has worked with swimming for 20 years. He wrote the paper on Nutrition Considerations for Open Water Swimming and kindly shares so many knowledge bombs with us during this episode.   The physiology of swimming and what this means for your nutrition What are the nutritional challenges at...