As a triathlete that loves to push their body to the limit, maintaining a balanced intake of essential nutrients is vital. Unfortunately, nutrient deficiencies are a common problem that can significantly impact your training and racing performance. Sometimes without you even knowing there's a problem!

Ensure you're optimising these three nutrients in your diet as an endurance athlete if you want to train harder and race faster:

Key Nutrient Deficiencies in Triathletes

Iron

Iron deficiency is unfortunately prevalent among endurance athletes. It’s a critical component of haemoglobin, which plays a key role in transporting oxygen around the body from your lungs to the working muscles and other tissues. Iron deficiency can lead to anaemia, characterised by fatigue, tiredness, weakness and a noticeable decline in performance. Triathletes should aim to include iron-rich foods like lean meats, lentils and green leafy vegetables such as spinach in their diet. But...

Embarking on a journey towards triathlon is not just about physical endurance; it's about mental fortitude and personal transformation. Join me as we dive into the inspiring story of Chris Kenon, a triathlete from North Carolina, USA, as she shares her remarkable journey from a complete novice to a seasoned competitor.

Learning to Swim with YouTube

Chris didn’t plan to be a triathlete. She was a runner, but a chance encounter led to a spot in a team, which quickly escalated from just completing the run leg to signing up for a full Ironman. It was a daunting task for someone with limited cycling experience and who couldn’t swim, but she didn’t back down. Chris taught herself to swim in a local pool by watching YouTube Videos! She tried to mimic their form and practised until she was confident enough to tackle the race.

Transformation through Dedication

Chris's journey goes beyond athletic achievements, delving into a transformative shift in her health and well-being....

Training availability is an important consideration for every high-performance endurance athlete. Illness or injury can leave you unable to train properly and set your goals back weeks or even months. Fellow sports dietitian Dane Baker joins me to share practical tips for improving our immune system and overall training availability.

Training availability refers to an athlete's ability to consistently train or be available to play. 

Injury and illness are the main factors that can disrupt training availability, and setback an athlete's goals. While we can take steps to reduce the risk of illness and injury, it’s impossible to completely stop them from occurring. This is why Dane prefers a focus on immune tolerance over immune resistance. By building a robust immune system, athletes are better equipped to tolerate illness and reduce its impact on training. 

If you’re looking for ways to build a stronger immune system, Dane recommends focusing on these key...

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...

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...

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...

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.

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....

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

...

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,...