It's easy to get overwhelmed and neglect other aspects of life, such as your nutrition. It’s often the first ball that gets dropped when we’re busy and stressed.
To help you, here are 6 simple nutrition hacks that can help you reclaim your time without compromising on your nutrition. Pick one and implement it RIGHT AWAY to save at least 2 hours each week.
One of the most effective ways to save time during your busy week is by setting aside dedicated meal planning time. Make it a priority to carve out a specific time each week, put it in your calendar or diary, and treat it as a non-negotiable appointment that you must stick to.
Meal planning helps you stay organised and eliminates the need to think about what to cook on the fly.
If you're unsure where to start, you can download our free meal...
Of course you do - you’re training for three sports! But you shouldn't be completely wiped out all the time.
Let’s explore the common reasons of constant tiredness and fatigue experienced by many triathletes. Specifically, we'll discuss why you're feeling tired all the time and, more importantly, how to find that much-needed energy boost to power through your training sessions.
While feeling tired due to triathlon training is expected due to the physical demands of three sports, it is important to recognise when exhaustion goes beyond normal limits.
Pushing yourself to the point of complete exhaustion is not sustainable or healthy. You should not be completely wiped out all the time, even during full distance or Ironman training.
By evaluating your current state of tiredness, you can realise that feeling constantly drained is not normal or necessary for triathlon...
Lay out your equipment in a logical order so that everything is easily accessible. Arrange your items in a sequence that matches the order in which you will need them during the transition.
Blatchford’s 18 year racing career began in the ITU circuit in 2000 and transitioned to long course racing in 2012, winning her first Ironman at Cairns in 2013. Her career boasts victories in various 70.3 races, Ironman Cairns, and the Ironman World Championships in Kona. To top off an epic career, she was inducted into the Ironman Hall of Fame in 2022.
Blatchford attributes her success in triathlon to her nutrition, gut training, and trust in the professionals around her. Her approach challenges the current trend in triathlon of carbohydrate restriction and emphasises the importance of individualised training and nutrition strategies.
Blatchford recalls working with her sports dietitian, Greg Cox, to dial up her carbohydrate intake to 2 grams per kilogram of body weight per hour on the bike, a level that Taryn notes is considered "way up there" for most athletes. Blatchford says...
I was asked recently by one of the triathletes in our Dietitian Approved Crew Facebook group my thoughts on the value of blood tests, as there are a lot of companies spruiking these across many platforms at the moment. While we go into this in depth in the Triathlon Nutrition Academy, I thought it was important enough to share with everyone.
Blood tests can help detect any potential problems early on and allow you to make necessary changes to your diet and training regimen. However, it's important to know which blood tests are necessary and why and, equally as important, how to interpret the results.
First and foremost, the purpose of getting blood tests is prevention. By catching any potential health issues early on, you can avoid serious illnesses or injuries. Additionally, regular blood tests can help...
ULTRAMAN AUSTRALIA - Is a 3 day, 515km/ 320 miles, ultra-endurance event
In a recent podcast, Taryn interviewed one of the Academy's athletes, Denise Wilson, who has taken up the challenge of Ultraman Australia, a triathlon that involves a 10km swim and a 140 km ride with 1500m of climbing on Day One. Day Two is a 283 km ride with similar climbing and Day Three tops it all off with a double marathon (with hills)!
Denise, who is 59 years old this year, ran her first marathon in 2007 and took up triathlon in 2012. In order to do Ultraman, you need to qualify and do an Ironman in a timeframe of 14 1/2 half hours. So Denise gave up all the running and learned to swim and ride to qualify for the Ultraman...
Emma has achieved amazing feats, including competing in Tokyo 2020, being named the Australian Elite National Champion in 2021, the Australian Elite Super Sprint Champion in 2021, taking gold in the Tizzy World Cup, the Abu Dhabi mixed team relay, the Mooloolaba World Cup, bronze in the Hamburg WTS mixed team relay World Championships in 2019, and winning numerous other races.
She came from a strong swim-focused background, having competed in Surf Life Saving and swimming at the national level. Emma's first triathlon was in Year 12, and she enjoyed it but was fully invested in Surf Life Saving. It wasn't until later, when her coach asked her what she really wanted to do, that she considered triathlon seriously.
Emma shared how COVID-19 affected...
Leigh shared her triathlon journey, starting from a mini triathlon in Barwon Heads to completing a full Ironman race after three years of training (thanks COVID!). She mentioned that although the Ironman race was a great achievement, she realised that she enjoyed short-course triathlons better, which led her to focus on sprint and Olympic distance events in the 2XU Tri Series. Leigh's endurance base, along with a focus on nutrition, helped her achieve faster times and better results in her age group, with three 5th places and two 3rd place podiums, and a 4th overall ranking in the series.
She shared how, after joining the Triathlon Nutrition Academy, learning how to be nutrition wise and changing her diet to match her training she has improved her performance, training and racing. Apart...
Recent podcast guest, Steve Duquette, is a Canadian triathlete from Ontario. Steve has been participating in triathlon for a couple of years and is now preparing to take on his first 70.3 this year.
When asked about how he fell in love with triathlon, Steve revealed that he was intrigued by the challenge of doing three sports. He was introduced to the sport through his cycling friends who were also participating in triathlons. Steve completed three events last year, including a sprint, a half Ironman, and an Olympic distance. He said he was proud of himself for finishing all three events, but he knew he needed help because he had difficulty completing the runs. Steve sought the help of the Academy program and has been a member for six months now.
Steve shared that the biggest...
But before we dive into the topic, let me introduce myself. My name is Taryn, and I am an Advanced Sports Dietitian with a passion for endurance sports. I have been helping athletes of all levels achieve their nutrition goals for over a decade now. If you're interested in improving your triathlon nutrition, I invite you to grab my Triathlon Nutrition Checklist, which is available for free at dietitianapproved.com/checklist. It's a 50-step checklist that covers everything from pre-workout meals to post-race recovery.
Now, let's talk about chocolate. I know it's not something you would typically associate with triathlon nutrition, but hear me out. In 2015, a paper was published exploring the idea of chocolate and performance, and I think it's worth discussing again. While chocolate is high in calories and sugar, dark chocolate, in particular, contains a number of beneficial...