Stop Winging It: 3 Triathletes Reveal the Nutrition Mistakes Holding You Back

If you’re a triathlete training hard but still feel flat, fatigued or like you’re underperforming on race day… this one’s for you.

Because here’s the truth:
Most age-group triathletes are massively underestimating how much their nutrition is holding them back.

In this blog, you’ll hear real stories from three triathletes who recently joined the Triathlon Nutrition Academy and what changed when they stopped guessing and started fuelling properly.

Here’s what we’ll cover:

• The biggest nutrition mistakes triathletes don’t realise they’re making

• Why “winging it” is costing you performance

• The early wins from fuelling properly (within weeks)

• What no one tells you before investing in your nutrition

• How to start fixing your nutrition today

“I Thought I Had It Sorted”… Until I Didn’t

Meet Steve.

He’s been doing triathlon for 30 years and completed over 300 endurance events.

And yet?

“I just kind of winged it. I’d throw a couple of scoops in a bottle and hope for the best.”

Sound familiar?

Even experienced triathletes fall into this trap. You’ve got your training plan dialled. Your gear is sorted. Your race calendar is locked in.

But nutrition?
It’s often an afterthought.

And that’s where performance is being left on the table.

The Hidden Cost of Winging Your Nutrition

Let’s call it what it is.

When you “just see how you go” with nutrition, here’s what actually happens:

• You bonk mid-session or late in races

• You’re wrecked on the couch after training

• You get hangry and low energy during the day

• Your recovery is slow (hello DOMS for days)

• You’re not hitting the quality your training plan expects

Kurt, another athlete in this episode, summed it up perfectly:

“I was sick of not having energy… and my wife was sick of me bonking every two hours.”

Not ideal.

The Biggest Mistake: Underfuelling (Especially Carbs)

This is the big one.

Most triathletes aren’t eating enough carbohydrates to support their training.

Instead, they:

• Focus on calories instead of carbs

• Skip pre-training fuel (especially morning sessions)

• Delay recovery nutrition for hours

• Try to “eat clean” instead of eating enough

Carbohydrates are your primary fuel source. Not optional. Not negotiable.

When you underfuel, your body pays for it.

The Early Wins: What Happens When You Start Fuelling Properly

Here’s the exciting part.

You don’t need to wait months to feel a difference.

These athletes noticed changes within weeks.

1. More energy during sessions

No more dragging yourself through workouts or crawling home.

2. Faster recovery

Kurt recovered from a 70.3 in two days. Two.

3. Better performance (aka free speed)

Steve described nutrition as:

“Free speed. If I can fuel properly and hold a consistent effort, I’m going to perform better.”

4. Less soreness and fatigue

Goodbye lingering DOMS.

5. More energy outside of training

You’re not a zombie for the rest of the day.

The Most Overlooked Strategy: Recovery Nutrition

If you’re smashing your sessions but then:

• Running errands

• Looking after kids

• Going straight to work

…and not eating until hours later?

You’re missing one of the most important windows for recovery.

Jade shared:

“My recovery nutrition might not be until the end of the day… which is just totally not recovery nutrition.”

Fix it by:

• Eating within 30–60 minutes post-session

• Including carbs + protein

• Planning ahead (don’t rely on luck or time)

Stop Training Fasted (Yes, Really)

Another common mistake?

Rolling out of bed and heading straight into a session with zero fuel.

This might feel “efficient” but it’s costing you:

• Session quality

• Energy

• Adaptation

You can’t expect high performance from an empty tank.

Even a small pre-session snack can make a huge difference.

From Reactive to Proactive Nutrition

Most triathletes are reactive:

• Eat when hungry

• Grab whatever’s available

• Hope for the best on race day

The shift?

Becoming proactive.

That means:

• Planning your nutrition like you plan your training

• Fuelling before you feel flat

• Recovering before you crash

• Knowing what you need, when and why

As one athlete said:

“I had to stop just filling a hunger need and start eating on purpose.”

“I Don’t Have Time for Nutrition” (Let’s Address That)

You’re already:

• Swimming

• Riding

• Running

But you don’t have time for nutrition?

Here’s the reality:

If you’ve got time to train, you’ve got time to fuel properly.

And it doesn’t take hours:

• 30–60 minutes of learning per week

• Simple systems you can implement immediately

Jade put it best:

“We do have the time. We just waste it scrolling.”

Ouch. But true.

The Real Reason You’re Hesitating (And Why It’s Costing You)

Let’s be honest.

It’s usually one of these:

• “It’s too expensive”

• “I’ll figure it out myself”

• “I already know enough”

But here’s what these athletes realised:

The cost of waiting is higher than the cost of starting.

• Years of underperformance

• Wasted training sessions

• Slower race times

• More frustration

And the kicker?

“This will take more time off your race than a new bike.”

Mic drop.

What No One Tells You About Investing in Nutrition

This isn’t a one-off fix.

It’s a long-term investment that:

• Improves every session

• Enhances every race

• Carries through your entire triathlon career

This is knowledge you keep for life.

The Bottom Line

You can have the best training plan in the world.

But if your nutrition isn’t supporting it?

You’re leaving performance on the table.

Nutrition isn’t the cherry on top.
It’s the foundation.

So stop winging it.

And start fuelling like the athlete you actually want to be.

Your Next Steps

If this blog hit a little too close to home, good.

That’s your sign.

Start here:

1. Download the Triathlon Nutrition Checklist

2. Prioritise your recovery nutrition this week
   Don’t delay it. Plan it.

3. Add fuel before your next morning session
   Even something small is better than nothing.

4. Stop guessing and start learning
   Check out the Triathlon Nutrition Academy and get on the waitlist for the next intake.