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Triathlon Triumphs: The year that was 2023

Dec 07, 2023

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


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How Much I Invest in My Nutrition Education

Nov 30, 2023

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,...

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Female Athlete Series: Part 3: Relative Energy Deficiency in Sport with Dane Baker

Nov 23, 2023

As an endurance athlete, you need ample energy from food to support your gruelling training schedule and crush your triathlon goals. But restrictive diets and inadequate fuelling habits can backfire, plunging you into a state of low energy availability that derails your performance.


Below, leading sports dietitian Dane Baker unpacks the warning signs, consequences, and solutions for low energy availability, also known as Relative Energy Deficiency in Sport (RED-S).

Arm yourself with the nutrition know-how to optimise your workouts, accelerate your recovery and feel your absolute best in training and racing.



What is Low Energy Availability?

Low energy availability occurs when your energy intake from food consistently falls below the demands of your exercise regimen. Your body is left with insufficient leftover fuel for optimal functioning after accounting for your training expenditure.

Prolonged low energy availability causes your body to downregulate and...

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The Ultimate Triathlete Christmas Gift Guide

Nov 16, 2023

Stuck on what to get the triathlete in your life this festive season? We've got you covered with the ultimate triathlon gift guide.


Below are 20 perfect presents at a range of budgets - from stocking stuffers to big ticket items. There's something for every multisport enthusiast on your list.

Use this list for gift inspiration or share it with loved ones for stress-free holiday shopping!


Race Day Essentials

Fins - Help them swim faster with a quality pair of triathlon-specific fins like the DMC Elite II Tri Fins. Around $99.

Pool Buoy - Improve technique and body position with your own personal swim bubble. Try the Endless Pools Anti-Torpedo buoy. Approx $42.

Goggles - Can never have enough! Choose between pool or open water lenses. $20-$100.

Race Entry - Give the gift of entry into their dream event! Just ensure they want to race the distance.

Running Shoes - Help lower this frequent expense. Check brand and model or give a voucher.

Aerobar Pads - Make their ride...

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Juggling Shift Work and Triathlon with Age-Group athlete Jules Whitton

Nov 10, 2023

For triathletes working shifts or unpredictable hours, fuelling performance is a unique challenge.


No set routine means you can’t just cookie-cut a generic training and nutrition program. So how do shift workers successfully periodise nutrition amidst the chaos?

We asked paramedic and 10-year triathlete Julie Whitton for her tips on fueling through a variable schedule. With rotating day, afternoon, and overnight shifts, training consistency goes out the window!

Let’s break down Julie’s hard-won advice for balancing nutrition and still performing at your best through shift work madness:



Be Prepared at All Times

Keep easy-to-eat snacks on hand at all times. Your work can interrupt set meal times, so you need to have grab ‘n go options. Bars, shakes, sandwiches, and fruits make quick, portable fueling possible.

Pack a small cooler bag and stash it in your car. That way healthy snacks are on call to grab between emergency calls or whenever...

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Continuous Glucose Monitoring for Triathletes with Greg Cox

Nov 02, 2023

Curious about using a continuous glucose monitor (CGM) to guide your fueling?


This hot new tech is popping up on more triathlete wrists. But do CGMs actually optimise performance?

To find out, we tapped the expertise of sports dietitian Greg Cox. He recently published a comprehensive review paper examining CGM use and interpretation in athletes.

Let’s break down Greg’s key insights for triathletes considering whether to invest in a CGM:


What Exactly is a CGM?

  • A small sensor inserted under the skin tracks interstitial fluid glucose levels. This mimics blood glucose levels with about a 10-15 minute delay.
  • The data is continuously sent to an app on your phone or device. Both blood and interstitial glucose levels fluctuate rapidly, providing a useful window into your body’s fuel use and needs.



Why Use a CGM?

  • CGMs provide exciting new objective data on how different intensities of exercise, rest, and nutrition influence blood glucose...
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Get Out of a Nutrition Funk with a 3 Day Reset

Oct 26, 2023

Feeling stuck in a nutrition funk? Craving junk 24/7? Energy levels in the toilet? It may be time for a reset.


Luckily, just 3 days is all it takes to regain your equilibrium and get back on track. No prolonged punishment or restrictive detoxes needed.

Let’s walk through how a short sharp shock can help level up your nutrition game.


Kickstart Momentum

A 3 day cleanse provides a powerful kickstart when you’re feeling off track. It stops unhealthy patterns, restores motivation, and ignites momentum towards your goals.

Even if you’ve been loosey goosey for weeks, a reset gets you back in the driver's seat fast. It draws a line in the sand and shifts your mindset from stuck to inspired.


Curb Cravings

Unmanaged cravings can quickly become habitual. A couple days of focused healthy eating can help override those ingrained urges for sugar, salt, and junk.

Fuel properly and the intense hankerings start to subside. Be prepared to white knuckle it...

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Open Water Swimming Nutrition with Greg Shaw

Oct 19, 2023

Conquering an open water swim brings a unique set of nutrition challenges. 


The cold water, wetsuits, and limited feed zones require some savvy fueling strategies. 

To help you nail your nutrition for open water events, we tapped the expertise of sports dietitian Greg Shaw. Greg has over 20 years of experience working with elite open water swimmers. He shared his top tips to help you avoid the bonk and negative gut issues during your next open water endeavor.


Fuel Right For Your Swim Distance

  • For swims under 5km, loading muscle glycogen beforehand is often adequate. Exogenous carbs during the event may not be needed.
  • Once you go over 10km the arms become significantly glycogen depleted. Taking on carbs during the swim is crucial.
  • Know your anticipated intensity. Faster paces demand more carb oxidation from muscles. Plan nutrition needs accordingly.



Load Up On Carbs

  • For long swims, carbohydrate loading can extend endurance by maximising...
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Retirement to Ironman in 18 months with Age-Group Triathlete Kelly Estes

Oct 10, 2023

Triathlon is an intoxicating sport that gets under your skin. Once you’ve experienced the thrill of crossing that finish line, it’s hard not to set your sights on the next challenge.


Whether you’re just starting your multisport journey or have several tris under your belt, structuring your training and fueling is the quickest way to perform at your best. Proper periodisation, strong coaching, and dialled nutrition will have you rocketing towards new PRs before you know it.

To showcase how a strategic plan can transform your triathlon, we spoke with age grouper Kelly Estes. 


After a long corporate career, Kelly retired and dove into triathlon as his new passion project.

Over the past 18 months, he has gone from newbie to Kona-bound thanks to smart programming. 

Let’s break down Kelly’s approach:


Solid Coaching Foundation

  • Kelly uses TriDot’s AI platform to generate custom daily workouts and race predictions. This...
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Caffeine and Sleep - New Research Update!

Oct 05, 2023

Feeling sluggish, sore, and slow lately? Your training may not be the problem - your sleep is.


Hitting the pillow at night is when the real gains happen. Quality sleep powers muscle repair, brain function, immunity and so much more. No other recovery tool compares. But in our chronically tired world, sleep is often the first thing we sacrifice.

Up to 45% of adults skimp on sleep. But cheating your zzz's comes at a serious cost. 

Even mild sleep loss impairs focus, coordination, metabolism, and emotional health. Insufficient rest increases illness, and injury risk and kills workout quality.



So how much sleep do active folks really need? Despite the badge of honor for "surviving" on minimal sleep, most adults need 7-9 hours per night. Growing teens and hard training athletes often require even more – up to 12 hours.

Assess your current sleep by tracking time spent in bed and rest quality for a week. If you fall short of your needs, it's time to take...

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