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If you're training hard and trying to optimise performance, the last thing you need is gimmicky products or outdated strategies steering you off course.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,...

If you’re an age-group triathlete still chasing race weight or skipping breakfast thinking it’ll burn more fat, it’s time for a reality check.

Despite the endless podcasts, YouTube gurus and blog posts, some triathlon nutrition myths just won’t die. And in 2025, athletes are still falling for outdated advice that’s tanking performance and holding back results.

So let’s bust the top three myths I see every single week in clinic and inside my programs. These are the sneaky ones that sound smart on the surface—but under the hood? They’re leaving you flat, hangry and underperforming.

Myth 1: Race Weight = Race Day Speed

If you’ve ever thought, “I just need to drop a few kilos to hit my PB,” this one’s for you.

Here’s the truth: Lighter doesn’t always mean faster.

I’ve worked with hundreds of triathletes over the years, and here’s what actually moves the needle—fueling properly for training and recovery, not starving yourself into ‘race shape’.

Take Erin Byrge. She spent a decade cha...

Feel Like You’re Training Hard But Still Underperforming?

If you're smashing out sessions, eating ‘healthy’ and still not seeing the results you deserve—you're not alone.

As a sports dietitian working exclusively with triathletes, I see the same problems time and time again. In this post, I'm walking you through the four biggest nutrition fixes I’d make for you if we were working together inside the Triathlon Nutrition Academy.

Because chances are, you’re under-fuelling, under-recovering or underestimating what proper nutrition can actually do.

1. You’re Probably Underfuelled (And Don’t Even Know It)

This is the most common issue I see with age group triathletes. You’re:

• Skipping pre-training fuel to "burn fat"

• Eating the same every day, regardless of session load

• Avoiding carbs because they’re “bad”

But underfuelled training = poor adaptation, slower recovery and flat sessions.

Training doesn’t work without the right fuel.

In the Academy, the first thing ...

Are You Training Hard But Still Underperforming?

If you’re an age-group triathlete smashing big training blocks, chasing PBs and wondering why your results don’t match the effort, this one’s for you.

In this post, we dive into how Troy Bauerle went from regular injuries and average race results to podium finishes and Ironman confidence, all by sorting out his nutrition.

Through the Triathlon Nutrition Academy, Troy unlocked a whole new level of performance, recovery and mindset. Here's what he changed.

From Injured to Indestructible: The Power of Training Consistency

Like many triathletes, Troy used to struggle with training interruptions due to recurring injuries, especially as a high-volume athlete with a physically demanding job.

But after implementing a year of consistent, well-fuelled training through the Academy his highlights include:

• No injuries in 12 months. Previously unheard of for Troy!

• Completed 3-week blocks of 20+ hours of training feeling energised, inst...