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Swim Smarter: Expert Tips to Fix Common Technique Mistakes

Feb 23, 2024

Want to transform from flailing to fast and fluid in the water? Effortless Swimming coach Brenton Ford shares his insider view on frequent flaws undermining many triathletes’ swim potential.

As a leading technique guru analysing thousands of underwater videos, he’s honed an eagle eye for subtle things sabotaging speed and efficiency. 

 

Take note of these common trending mistakes:

Over Rotating

Instagram makes rolling almost 90 degrees tempting. But for efficient forward propulsion, most athletes benefit from a narrower 30-40 degree rotational range using core strength rather than momentum.

Excess drag from pivoting too far simply slows you down. It also stresses the rotator cuff and compromises arm position entering the water. Think "rock the boat" not "capsize the boat"!

 

Exaggerating Cues

Many triathletes overcook helpful coaching cues into performance-limiting extremes:

High elbow recovery becomes restrictive jamming the arm against the torso rather...

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Strategies to fuel for triathlon when you have no appetite with Jody Walker

Feb 09, 2024

Proper fueling is essential for triathletes to get optimal performance during intense training and competitions. Some athletes, like Jody Walker, find themselves without an appetite, making it challenging to consume the necessary calories and nutrients. Jody joins me on the podcast for the third time today, to share her experience and the strategies she implements to overcome this hurdle.

 

Shifting to Lower Fiber Options:
 

Before joining the Triathlon Nutrition Academy, Jody’s diet was designed around naturopathic principles, and while she ate good food it wasn’t suitable for triathlon training. One big issue was her high fiber intake, which left her feeling full and made it difficult to consume sufficient carbohydrates for optimal training and recovery. To combat this, Jody shifted to lower-fiber options and adjusted her carbohydrate sources, helping her feel more comfortable and meet her energy needs.

Fueling your body without an appetite: 

To combat...

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Must-Read Book for Female Athletes: Up to Speed

Jan 26, 2024

It was an absolute thrill to chat with journalist and author Christine Yu about her groundbreaking new book “Up to Speed: The Groundbreaking Science of Female Athletes”.

This epic 500+ page volume comprehensively synthesizes the latest science around optimising women’s health and performance in sport. The wide range of topics explored span physiology, hormones, nutrition, injury prevention, mental health, sexuality, sports equipment design, policy reform and much more.

As Christine dug into many hundreds of studies and interviews over 18 months of intensive research for the book, some clear and concerning themes emerged:

  • We are only just beginning to unravel even basic functional knowledge around the intricacies of the female body and how sex differences impact all aspects of human performance and experience. Research specifically exploring female physiology and health remains largely underfunded compared to males.
  • Outdated paternalistic attitudes have actively...
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Nutrition Game Changers: Success Secrets from TNA Alumni

Jan 12, 2024

 

 

 

 

To dive deeper, listen to the Triathlon Nutrition Academy Podcast, EP 128 - Nutrition Game Changers: Success Secrets from TNA Alumni   

If you are interested in learning more about the Triathlon Nutrition Academy Program and what it can do for you, head HERE to learn more.

 

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Five Triathlon Sports Nutrition Trends for 2024

Jan 05, 2024

Stay ahead of the curve on the latest sports nutrition developments with an inside look at key trends on the rise.

 

As an advanced sports dietitian and high performance triathlon coach, I’m keeping tabs on emerging evidence, new technologies and shifts in thinking that impact how athletes fuel best.

Here are 5 key triathlon sports nutrition trends I predict gaining traction in 2024:

 

1. Continuous Glucose Monitoring

Wearable continuous glucose monitors (CGMs) measure real-time interstitial fluid glucose levels via a tiny filament sitting under your skin. These devices are exploding in popularity thanks to the allure of seeing live “fuel gauge” data during exercise.

But don’t be fooled - a CGM does NOT indicate muscle glycogen levels (your actual energy stores). The relationship between blood and muscle fuel reserves is complex.

More concerning is the lack of clear normative CGM data ranges for athletes to interpret readings accurately....

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Triathlon Triumphs: The year that was 2023

Dec 07, 2023

Recapping key nutrition lessons learned and top performances from 2023, plus outlining my plans to help you smash your goals in the upcoming year!

 

Key Triathlon Moments of 2023

Some epic triathlon moments from the past year that stood out to me include:

  • Lucy Charles-Barclay’s record-breaking Kona win. Her time of 8:24:31 sets a new course record for the women’s field.
  • Kona age grouper Leanne W’s inspiring finish. Despite a tough lead-in, she persevered to cross the line in Kailua-Kona.
  • Gwen Jorgensen’s impressive comeback. She’s racking up podiums in her bid to make the 2024 Olympic team. Definitely one to watch!
  • Smashing PBs and podiums for my Academy athletes like Jody, Erin, Kathleen, Kelly, Lynn, Cheryl, Ciaran, and Krystal. Too many wins to name!

I encourage you to take a moment to reflect on your own personal triumphs and achievements over the past 12 months. Celebrate how far you’ve come!

 

 

Nutrition Wins for Me

...

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How Much I Invest in My Nutrition Education

Nov 30, 2023

Let’s get real about sports nutrition qualifications...

 

As a professional dietitian specialising in triathlon, I’ve invested over $50,000 and 15+ years honing my expertise. This enables me to translate complex sports science into tailored practical advice for your individual needs.

Yet unqualified “coaches” freely dole out generic nutrition tips despite no formal training. Their cookie-cutter advice rarely delivers the promised results.

Don’t waste time and money on amateur advice. Seek properly qualified sports dietitians to unlock your full potential. Here’s why it matters.

 

 

My Qualifications

  • 4 year nutrition and dietetics degree ($36K)
  • Sports nutrition specialisation course ($2K)
  • International Olympic Committee Diploma in Sports Nutrition ($10K!)
  • Ongoing professional development ($12K+/year)

This intensive education teaches both nutritional science and real world application. I can accurately assess your unique needs,...

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Female Athlete Series: Part 3: Relative Energy Deficiency in Sport with Dane Baker

Nov 23, 2023

As an endurance athlete, you need ample energy from food to support your gruelling training schedule and crush your triathlon goals. But restrictive diets and inadequate fuelling habits can backfire, plunging you into a state of low energy availability that derails your performance.

 

Below, leading sports dietitian Dane Baker unpacks the warning signs, consequences, and solutions for low energy availability, also known as Relative Energy Deficiency in Sport (RED-S).

Arm yourself with the nutrition know-how to optimise your workouts, accelerate your recovery and feel your absolute best in training and racing.

 

 

What is Low Energy Availability?

Low energy availability occurs when your energy intake from food consistently falls below the demands of your exercise regimen. Your body is left with insufficient leftover fuel for optimal functioning after accounting for your training expenditure.

Prolonged low energy availability causes your body to downregulate and...

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The Ultimate Triathlete Christmas Gift Guide

Nov 16, 2023

Stuck on what to get the triathlete in your life this festive season? We've got you covered with the ultimate triathlon gift guide.

 

Below are 20 perfect presents at a range of budgets - from stocking stuffers to big ticket items. There's something for every multisport enthusiast on your list.

Use this list for gift inspiration or share it with loved ones for stress-free holiday shopping!

 

Race Day Essentials

Fins - Help them swim faster with a quality pair of triathlon-specific fins like the DMC Elite II Tri Fins. Around $99.

Pool Buoy - Improve technique and body position with your own personal swim bubble. Try the Endless Pools Anti-Torpedo buoy. Approx $42.

Goggles - Can never have enough! Choose between pool or open water lenses. $20-$100.

Race Entry - Give the gift of entry into their dream event! Just ensure they want to race the distance.

Running Shoes - Help lower this frequent expense. Check brand and model or give a voucher.

Aerobar Pads - Make their ride...

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Juggling Shift Work and Triathlon with Age-Group athlete Jules Whitton

Nov 10, 2023

For triathletes working shifts or unpredictable hours, fuelling performance is a unique challenge.

 

No set routine means you can’t just cookie-cut a generic training and nutrition program. So how do shift workers successfully periodise nutrition amidst the chaos?

We asked paramedic and 10-year triathlete Julie Whitton for her tips on fueling through a variable schedule. With rotating day, afternoon, and overnight shifts, training consistency goes out the window!

Let’s break down Julie’s hard-won advice for balancing nutrition and still performing at your best through shift work madness:

 

 

Be Prepared at All Times

Keep easy-to-eat snacks on hand at all times. Your work can interrupt set meal times, so you need to have grab ‘n go options. Bars, shakes, sandwiches, and fruits make quick, portable fueling possible.

Pack a small cooler bag and stash it in your car. That way healthy snacks are on call to grab between emergency calls or whenever...

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