If youâre 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 doesnât always look like sobbing into your goggles or selling your bike. More often, itâs a subtle slide into constant fatigue, low motivation and sub-par performance â even when youâre "doing all the right things."
Here are three questions to ask yourself to figure out if youâre dealing with burnout, under-fuelling or under-recovery (or all three!).
Sure, itâs normal to feel tired during peak training blocks. But if every session feels like a slog, somethingâs off.
Warning signs:
If youâre always blaming the w...
Is Your EVOO as Powerful as Ibuprofen?
As a triathlete, youâre no stranger to inflammation. Whether itâs 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 effectsâwithout the nasty side effects?
Letâs 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, letâs be clear: inflammation plays a vital role in your training adaptation.
Common signs you might be dealing with chronic inflammation:
...Still winging your nutrition? Youâre not alone, and youâre 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 triathletesâChris, Becky, Steve and Tonyâflip 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.
Letâs start here because itâs where most of us have gone wrong (maybe still are):
1. Copying the pros
âJust because Blummenfelt does it doesnât mean you should.â
Age-groupers often mimic elite strategies without the elite foundation. Pros have time to recover, nap and eat perfectly. Youâve 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, weâre 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:
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Protein isnât just for bodybuilders. As a triathlete, you need it to:
Proteins are made up of amino acids â some of which are essential,...
If youâre an age-group triathlete still chasing race weight or skipping breakfast thinking itâll burn more fat, itâs time for a reality check.
Despite the endless podcasts, YouTube gurus and blog posts, some triathlon nutrition myths just wonât die. And in 2025, athletes are still falling for outdated advice thatâs tanking performance and holding back results.
So letâs 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 surfaceâbut under the hood? Theyâre leaving you flat, hangry and underperforming.
If youâve ever thought, âI just need to drop a few kilos to hit my PB,â this oneâs for you.
Hereâs the truth: Lighter doesnât always mean faster.
Iâve worked with hundreds of triathletes over the years, and hereâs what actually moves the needleâfueling properly for training and recovery, not starving yourself into ârace shapeâ.
Take Erin Byrge. She spent a decade cha...
If you're smashing out sessions, eating âhealthyâ and still not seeing the results you deserveâyou'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 Iâd make for you if we were working together inside the Triathlon Nutrition Academy.
Because chances are, youâre under-fuelling, under-recovering or underestimating what proper nutrition can actually do.
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This is the most common issue I see with age group triathletes. Youâre:
Skipping pre-training fuel to "burn fat"
Eating the same every day, regardless of session load
Avoiding carbs because theyâre âbadâ
But underfuelled training = poor adaptation, slower recovery and flat sessions.
Training doesnât work without the right fuel.
In the Academy, the first thing ...
If youâre an age-group triathlete smashing big training blocks, chasing PBs and wondering why your results donât match the effort, this oneâs 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.
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...
If youâre a triathlete chasing performance, you already know nutrition is your fourth discipline. But hereâs a hard truth: not all sports drinks are created equal - and choosing the wrong one could mean GI issues, under-fuelling or simply bonking at the worst possible moment.
In this deep dive, weâll compare two products from Pure Sports Nutrition - Race Fuel and Electrolyte Hydration and unpack why knowing whatâs in your bottle can make or break your race day.
Both of these products are marketed as âsports drinks,â but they have vastly different compositions and uses:
Sounds straightforward? Not quite. If youâre just following label instructions, you could be missing the mark entirely.
Race Fuel sits in Pureâs...
When Samantha Zeps first got into triathlon, she never imagined sheâd be standing on the top step of the podium â let alone qualifying for the Ironman World Championships in Kona.
A full-time professional, busy mum and dedicated age-group athlete, Sam was already training hard and showing up consistently. But like many triathletes, she found herself plateauing: tired in the afternoons, recovering poorly, and missing the spark to go from strong⌠to elite.
For years, Samantha â like so many others â thought nutrition was just about eating less to stay lean. âIâd skip meals, do fasted training, and hold off eating after sessions to burn more,â she says.
The problem? She felt wrecked. By mid-afternoon, her energy would crash. Long training days left her completely wiped out. Recovery was slow. And race results didnât match her effort.
The real shift came when she stopped thinking about food as something to restrict â and...
Youâre training hard. Youâve got your swim, bike and run sessions scheduled in, maybe even some strength training. But if your nutrition isnât dialled in, you could be flushing all that hard work down the drain.
In this post, I want to shine a light on something most triathletes never calculate: the real cost of poor nutrition. And spoiler, itâs not just a bad race day or a mid-run gut explosion. Weâre talking about:
Letâs lift the lid.
These ones hurt â and most triathletes can relate:
Youâve trained for months, only to DNF because of gut issues, dehydration, or cramping. Factor in race entry fees, travel, accommodation, gear â not to mention the emotional toll. Itâs not just gutting. Itâs preventable.
Think stress fractures, tendon issues, or burnout from poor recovery....
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