Are Wearables Worth It? What Triathletes Should Know About WHOOP and Oura

If you're a triathlete, you're probably obsessed with data. Pace, watts, heart rate, sleep score, HRV, TSB... the list goes on. You’ve either already got a WHOOP or Oura — or you’re tossing up whether one is worth the investment. But here’s the thing: more data doesn’t automatically mean better performance.

In this blog, we break down what the research really says about wearables like WHOOP and Oura, how reliable the data is and the smartest way to use it to train harder, recover faster and perform at your best.

Meet the Expert: Prof Shona Halson

Professor Shona Halson is arguably Australia’s leading expert in sleep, recovery and performance. With 25 years of experience working with elite athletes, including at multiple Olympic Games, Shona has conducted numerous validation studies on wearable tech. In a recent chat on the Triathlon Nutrition Academy podcast, she shared the evidence-based truth about wearable...

Training like a machine but still falling short on race day? You’re not alone.

Triathletes are some of the most dedicated athletes on the planet. You follow your training plan religiously, tick every swim, bike and run session off the calendar, and yet come race day, something's still not clicking.

Sound familiar?

In this post, we unpack the real-life story of Brent Saltmarsh – a determined age-group triathlete with a military background – who learnt the hard way that training hard just isn't enough. With PBs finally falling and cramping issues a thing of the past, Brent's journey through the Triathlon Nutrition Academy (TNA) is packed with lessons that could change your race results too.

Cramping, Bonking and Gut Bombs: When Training Alone Fails

Brent came into triathlon from a 30-year career in the army. No stranger to hard work, he brought that same "grit it out" mentality to his endurance training. But what he didn’t realise was that his nutrition strategy – or lack of it – wa...

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 th...

If you're an age-group triathlete chasing better performance, you're probably already training hard. But what if the missing link to your next PB isn't in the pool, on the bike or pounding the pavement? At this year's Sunny Coast 70.3, we proved that dialling in your nutrition could be the game-changer you've been searching for.

In this blog, I'm breaking down the three race-day fuel hacks that helped two Triathlon Nutrition Academy (TNA) athletes, Kelly and Kathleen, not only smash their goals, but do it overseas, under pressure, and with absolute confidence.

Here's what we cover:

• The real secret behind next-level performance (hint: it's not just training harder)

• How to fuel confidently, even when racing overseas

• Why recovery nutrition isn't optional if you want consistent gains

Let’s dive in.

1. Carbohydrate Availability: Your Hidden Superpower

Both Kelly and Kathleen transformed their racing by learning how to nail their carbohydrate availability – a fancy wa...

Triathletes, are you being duped by dodgy nutrition advice?
If you're training hard and trying to optimise performance, the last thing you need is gimmicky products or outdated strategies steering you off course. But with the rise of social media "experts" and slick marketing, bad nutrition advice is everywhere — and it’s costing athletes real results.

This month, I’ve seen some absolute shockers. So let’s break them down, explain why they’re wrong, and most importantly, what you should be doing instead.

1. Transdermal Electrolyte Patches — Stickers That Don’t Stick

You slap it on your skin and voilà — hydration solved, right? Wrong.

These so-called electrolyte patches claim to help maintain hydration and performance. But here’s the truth:

• Your skin is designed to be a barrier, not a sponge

• Electrolyte absorption through the skin only occurs in very specific conditions like broken skin, electrical stimulation or prolonged soaking

• Even then, absorption is local, not s...

Are Creatine Gummies Just Expensive Lollies? What Every Triathlete Needs to Know

If you’re a triathlete trying to stay ahead of the pack, chances are you’ve heard about creatine gummies. They look like the perfect solution: convenient, tasty and easy to throw in your gym bag. But are they actually helping your training, or are you just chewing on overpriced sugar bombs?

In this blog, we break down:

• Why creatine is having a moment

• What the latest independent lab testing shows

• Which brands completely failed

• How to tell if your gummies are legit

• Whether gummies are worth it or not for triathletes

Why Creatine is Trending Hard

Creatine is no longer just for bodybuilders. From weekend warriors to busy mums, the supplement is being promoted as a must-have. Even the ABC recently reported on its rising popularity.

But here’s the kicker: while creatine monohydrate powder has decades of solid evidence behind it, the newer gummy versions? Not so much.

A Quick Cr...

If you’re a dedicated age-group triathlete pushing yourself through sessions but feeling flat, foggy or frustrated, you might be riding the burnout line without even realising it.

Burnout doesn’t always look like sobbing into your goggles or selling your bike. More often, it’s a subtle slide into constant fatigue, low motivation and sub-par performance — even when you’re "doing all the right things."

Here are three questions to ask yourself to figure out if you’re dealing with burnout, under-fuelling or under-recovery (or all three!).

1. Do you constantly feel flat before or during training?

Sure, it’s normal to feel tired during peak training blocks. But if every session feels like a slog, something’s off.

Warning signs:

• You’re dragging yourself through every session
• RPE feels sky-high for sessions that should be manageable
• Motivation is non-existent
• You’re hiding at the back of the swim lane or skipping turns on the front of the bunch ride

If you’re always blaming the w...

Is Your EVOO as Powerful as Ibuprofen?

As a triathlete, you’re no stranger to inflammation. Whether it’s from smashing long bricks, pushing through interval sets or trying to juggle life stress alongside training, your body is under constant pressure. While ibuprofen might be a go-to for quick relief, did you know that extra virgin olive oil (EVOO) might offer similar anti-inflammatory effects—without the nasty side effects?

Let’s explore the science and how this everyday pantry staple could become a secret weapon in your nutrition toolkit.

Why Inflammation Isn't Always a Bad Thing

Before we demonise it, let’s be clear: inflammation plays a vital role in your training adaptation.

• Acute inflammation helps your body repair and grow stronger after a tough session.
• Chronic inflammation, however, is the lingering type that holds you back—slowing recovery, increasing injury risk and leaving you feeling constantly flat.

Common signs you might be dealing with chronic inflammation:

Still winging your nutrition? You’re not alone, and you’re definitely not the only one suffering through long rides cramping, bonking mid-race or living off gels and hope.

In this milestone 200th episode of the Triathlon Nutrition Academy podcast, four everyday triathletes—Chris, Becky, Steve and Tony—flip the script and interview Advanced Sports Dietitian Taryn Richardson. These athletes share exactly how dialling in their nutrition helped them race faster, feel better and train more consistently.

If you're training hard but not seeing results, here's what they want you to know.

The Biggest Nutrition Mistakes Age-Groupers Make

Let’s start here because it’s where most of us have gone wrong (maybe still are):

1. Copying the pros

“Just because Blummenfelt does it doesn’t mean you should.”

Age-groupers often mimic elite strategies without the elite foundation. Pros have time to recover, nap and eat perfectly. You’ve got work, family and life to juggle. You need a different approach...

As a triathlete, you train hard. But are you giving your body the right tools to recover and build strength? One hot topic in the nutrition space is the rise of plant-based eating. So today, we’re tackling the big question: Is plant-based protein as effective as animal protein when it comes to muscle growth and performance?

Whether you're fully plant-based, a meat-loving omnivore or somewhere in between, this blog will help you:

• Understand the science behind protein quality
• Compare how plant and animal proteins stack up for muscle gains
• Apply practical strategies to optimise your own protein intake

Protein Basics: Why It Matters for Triathletes

Protein isn’t just for bodybuilders. As a triathlete, you need it to:

• Repair and recover after hard sessions
• Support immune function during high training loads
• Maintain muscle mass through intense training blocks
• Trigger muscle protein synthesis post-session

Proteins are made up of amino acids – some of which are essential,...