5 Triathlon Obsessions That Won’t Improve Your Race and What Will

Are you chasing speed but still underperforming?

If you're a triathlete who's invested heavily in the latest gear but still struggling with cramps, bonking or gut issues on race day, this is for you.

There’s no shortage of shiny new toys promising better performance. But the truth? Most of them are a distraction from what really makes a difference.

In this post, we’re unpacking five of the biggest obsessions age-group triathletes pour time and money into, and revealing what will actually improve your race results.

1. Fancy Carbon Shoes Won’t Save a Bonk

There’s no denying that carbon-plated race shoes feel fast. But if you're walking the last 5km because you’ve hit the wall, even $400 super shoes won’t help.

• The carbon plate wears out after 160km, which is just a few races

• Most triathletes don't run with the technique needed to get the benefit

• If your race nutrition is poor, you're still going to suffer

What moves the needle: A well-tested fuelling plan. One that supports negative splits, like Kelly did at Sunny Coast 70.3. He was able to pick up the pace in the second half, confident he had fuelled properly to go harder, not bonk.

2. Aero Everything is Pointless Without Fuel

Triathletes love anything aero. Sperm helmets, disc wheels, aero socks, long-sleeve suits, the works. And while marginal gains are real, they’re useless if you can’t hold aero or you fade halfway through the bike.

• Most age groupers don't stay in position for the full race

• Poor fuelling can make you sit up, slow down or stop altogether

• Investing in body composition before gear upgrades may bring better returns

What moves the needle: Nailing your on-bike fuelling logistics. Knowing what to carry, how to carry it, what goes where and how to actually use it on the move.

3. Supplements Are Not Your Safety Net

Ketones, beetroot, collagen, adaptogens. Triathletes love new supplements, especially if pros are promoting them. But taking everything on the shelf without the basics in place is a waste of money.

One athlete I saw had a full duffel bag of powders and pills. Yet they had no structured fuelling strategy, no idea how to periodise their nutrition and poor recovery habits.

What moves the needle:

• Periodised carbs and protein

• Daily hydration

• Effective post-session nutrition

You can’t sprinkle magic on a sponge that hasn’t even been baked.

4. Gadgets Can’t Fix Poor Recovery Nutrition

Massage guns, compression boots, ice baths, infrared saunas. All the flashy tools. But if you’re not rebuilding properly with food and sleep, you’re just making expensive noise.

You can’t out-gadget a bad recovery strategy.

• Poor recovery limits adaptation

• Increases muscle soreness and fatigue

• Misses your fitness potential

What moves the needle: Prioritising recovery nutrition and getting quality sleep. It’s why recovery is the first thing we tackle inside the Academy.

For more on sleep, check out Episode 203 with Dr Michael Grandner. 

What next?

Want to assess where you’re at?

📝 Grab the Triathlon Nutrition Checklist – a 50-step guide to help you nail the fourth leg of triathlon.

Looking to optimise your recovery?

🥗 Download the Free Recipes Collection