18 years ago, Kathleen dipped her toe into the world of triathlon, then life, winter training and family demands got in the way. When she finally returned, she knew she needed to do it differently.

She didn’t want to spend another season second-guessing her nutrition or dealing with stomach issues mid-race. So, before even toeing the start line again, Kathleen signed up for the Triathlon Nutrition Academy.

💬 “I joined before I did my first sprint triathlon because I knew I couldn’t figure this out on my own.”

No More Gut Issues. No More Guesswork.

Before joining TNA, Kathleen thought she was doing the right thing (like eating a big salad before a long run 🙈). But every time she went past 8 miles, her gut disagreed.

💬 “I believed a big, healthy salad was the best thing to eat before a half marathon. It wasn’t.”

Working with Taryn and applying what she learned in the Academy, Kathleen identified exactly what was going wrong and made simple changes that made a massive difference.

✅...

When Kelly Estes returned to triathlon after years away, he quickly realised that training alone wasn’t going to cut it. He had tried to piece together his nutrition using articles, YouTube videos and podcasts, but nothing quite clicked.

💬 “I didn’t find that sweet spot until I found the Triathlon Nutrition Academy. It’s made a world of difference.”

From Guessing to Clarity

Before joining the Academy, Kelly was stuck in the all-too-common cycle of trial and error. Trying different gels, bars, powders, and hoping something would stick. It left him second-guessing whether he was doing the right thing and unsure if his fuelling strategy was actually helping or hindering his performance.

💬 “Having a good nutrition program takes out the guesswork… I became better at being a consistent triathlete with my training.”

Training Smarter, Racing Faster

Since joining the TNA program, Kelly has seen real results, not just in race performance, but in his everyday energy, recovery and body compo...

You’ve got all the gear. Your bike’s dialled. Your training plan is on point. But you’re dragging yourself through every session, and that spark you had at the start of the season? Gone.

You're constantly tired. Recovery is slow. Motivation is slipping.

Or maybe you’re still going through the motions—green boxes in TrainingPeaks, ticking off sessions—but when it comes to your nutrition, you're winging it. Buying every new gel and powder that hits the shelves hoping something sticks.

Sound familiar?

Here’s the hard truth: your nutrition is probably holding you back.

Most triathletes don’t have a solid, structured plan to fuel their training. But when you get it right—when you fuel properly for the right session, recover like a pro, and stop guessing—it changes everything. You’ll train harder, recover faster, and race like the athlete you know you can be.

Here are five red flags your nutrition is letting you down—plus what to do about it.

1. You’re Always Tired

Yes, triathlon tra...

Ever wonder what actually goes on in my Triathlon Nutrition Academy (TNA)? Well, you’re in luck! In this episode, I invited three inspiring athletes – Ben Meyer, Tony Hampton, and Kathleen Gilton – to share their experiences. We delve into how the program works, the issues they faced when they started, and the differences they’ve seen in their performance.

Transforming Performance Through Nutrition

Ben Meyer: From Exhaustion to Energy

Ben was a marathon runner before diving into triathlon, making running his strongest leg. However, his subpar nutrition left him exhausted by mid-race, especially during the run. Through the Academy, Ben mastered periodised nutrition, learning to eat more during intense training periods and scale back during recovery phases. This strategy has been a game-changer, enabling him to smash personal bests while maintaining consistent energy throughout races.

Kathleen Gilton: Tackling GI Issues Head-On

Kathleen returned to triathlon after a hiatus but strug...

Achieving a 64-minute personal best in any triathlon is no small feat, and today, I’m excited to share how one of our incredible athletes, Steve Duquette, smashed his previous record at last year’s Sunshine Coast 70.3. As a dedicated member of the Triathlon Nutrition Academy, Steve’s journey is packed with insights that can inspire and guide triathletes aiming to elevate their performance.

A Race Day Full of Challenges

When you hear about such a massive PB, you might think the stars aligned for a perfect race. But Steve’s Sunshine Coast 70.3 was anything but easy. From choppy waves that felt like a washing machine to blinding sun that knocked him off course, Steve faced it all. Yet, his meticulous preparation and razor-sharp focus carried him through.

Steve’s success wasn’t just about overcoming physical challenges—it was about implementing a strategy that left nothing to chance, especially when it came to his nutrition. Here’s how he did it.

The Power of Community

Steve credits m...

Could you be sabotaging your race-day performance with the wrong pre-race foods?

Having worked with triathletes for the past 16 years, I've seen far too many show up to a race with no clear plan for their nutrition and undoing the months of hard training they put in. I don’t want that to happen to you so today I’m talking about what NOT to eat before you get to that start line.

Minimise Fibre

Normally, fibre is fantastic—it's essential for keeping our gut microbes happy, supporting our immune system, and so much more. However, in the days leading up to a triathlon, it’s wise to reduce your fibre. Avoid nuts, seeds, and legumes, and be careful with your fruit and vegetables. Instead of whole grains, opt for white bread or pasta to reduce the fibre content.  This will reduce the bulk in your gut and the chance of gastrointestinal upset during your race.

Monitor Your Fat Intake

Healthy fats are a key part of your daily diet, but in the days before a race, it’s best to cut back....

How can you know if your nutrition sucks?

Well, bad nutrition can cause big issues in all areas of your body, so there are plenty of warning signs, but they’re easy to miss if you don’t know what to look for. I want to share nine critical signs that your nutrition needs immediate attention.

 1. You Need a Nap During the Day

For me, the biggest red flag here is when someone constantly needs to nap or if they’re falling asleep on the couch. If your body isn’t receiving the fuel or nutrition it needs, it will try to keep things balanced by forcing you to rest more. When naps aren’t possible, you’ll likely start craving caffeine or sugar to get a quick energy boost.  Evaluate your overall diet to ensure you’re getting enough nutrients and calories to support your energy needs without the need for extra naps.

 2. You Have Gut Issues

Nausea, vomiting, stomach cramps, gas, and other gastrointestinal problems are indicators that something is off with your nutrition. As a triathlete, exerc...

As an aspiring triathlete, you might be wondering how long it takes to prepare for a triathlon. The answer is not straightforward as it depends on various factors such as your current fitness level, the distance of the triathlon, and your personal goals. However, with the guidance of a triathlon dietitian and a well-structured training plan, you can effectively prepare for this challenging endurance event.

Understanding Triathlon Training 

A triathlon is an endurance event that consists of swimming, cycling, and running in immediate succession over various distances. As such, preparing for one requires a combination of endurance training, strength training, technique work and recovery sessions.

For beginners aiming to complete their first sprint-distance triathlon (750m swim, 20km bike ride, 5km run), a 12-16 week training plan is generally sufficient. If you're targeting an Olympic-distance (1.5km swim, 40km bike ride, 10km run) or longer event like an 70.3 or 140.6 full distance eve...

As an aspiring triathlete, you're likely aware of the physical and mental preparation required for this endurance event. However, knowing what not to do before a triathlon is just as important as knowing what to do. This guide, curated with insights from a professional triathlon dietitian with 15+ years of experience, will help you avoid common mistakes that can hinder your race performance.

1. Neglecting the fourth leg - Nutrition 

The first mistake many triathletes make is neglecting their nutrition. Most triathletes have their training program sorted, but have put minimal thought to the fourth leg – nutrition. As an endurance sport, triathlons require an optimal balance of carbohydrates, proteins, and fats to fuel your body through training for three sports - swimming, cycling, and running. A professional triathlon dietitian can provide personalised dietary advice based on your body type, goals, training schedule, lifestyle and race schedule. There is no one size fits all so you’l...