Most triathletes think they’re carbohydrate loading by eating a bowl of pasta the night before their race. I hate to break it to you, but this doesn’t even come CLOSE to what you need to super compensate your muscle glycogen stores to effectively carbohydrate load. In this episode I cover: What is Carbohydrate Loading? Who would benefit from Carbohydrate Loading? What events should you carbohydrate load for? How do you do it? Tune in to find out to unlock a 1-3% performance advantage! LINKS: Che...
Feb 29, 2024•13 min•Ep. 135
Dive into the world of swimming mastery with our expert, Brenton Ford from Effortless Swimming. In this episode, Brenton spills the beans on common mistakes he sees triathletes make with their technique, and how you can avoid them to swim faster, easier and injury-free. He gives some really practical strategies to enhance your shoulder mobility and range of motion before swimming, ensuring your elbow position is optimised, allowing you to glide through the water with precision. Brenton also shar...
Feb 22, 2024•32 min•Ep. 134
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Feb 15, 2024•23 min•Ep. 133
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Feb 08, 2024•29 min•Ep. 132
Not all gels are created equal! Some are definitely better than others but it also comes down to your personal preference on flavour, texture, cost and how gels fit into your overall race nutrition plan. In this episode I talk you through triathlon nutrition gels: What to look for when buying gels Can they be mixed with water? And what does Isotonic mean? Do gels need to be consumed all at once? Why do gels upset some athletes stomachs? Plus two suggestions on how to fix this How much do you nee...
Feb 01, 2024•23 min•Ep. 131
Joining me for this episode is Christine Yu, author of new(ish) book: Up To Speed – The Ground-Breaking Science of Women Athletes. A must read for any active female! I learnt so much from the book, if you haven’t read it yet, go and grab yourself a copy! Get the book on Amazon LINKS Check how well you’re doing when it comes to your nutrition with our 50 step checklist to Triathlon Nutrition Mastery: dietitianapproved.com/checklist Start working on your nutrition now with my Triathlon Nutrition K...
Jan 25, 2024•33 min•Ep. 130
Are you wondering what the Triathlon Nutrition Academy is all about? Let me take you behind the scenes of how it started, how it works and everything you get once you’re on the inside. Doors are currently OPEN for the first time this year! If you’re a triathlete looking to level up your nutrition and make 2024 your best year yet, join us! >> www.dietitianapproved.com/academy << But be quick! As they close again Monday morning the 22nd! LINKS Check how well you’re doing when it comes ...
Jan 18, 2024•26 min•Ep. 129
In this episode, I’m joined by Chris Tubbs, Gail Jindrich and Erin Byrge, all 2023 graduates of the TNA program. They have officially entered the 'big kids' league and are thriving in our Supercharged Squad alumni program. We take a closer look at their 2023 triathlon journeys and find out what game changing strategies they’ve been working on with their nutrition. Plus set our sights on 2024 and what goals they’re hoping to achieve now they have 9 months of evidence-based nutrition education und...
Jan 11, 2024•39 min•Ep. 128
Welcome back for 2024! We are kicking off the new year with a bang and my sports dietitian insights into five of the big trends we’re going to see in the triathlon nutrition space. Some are new-ish, while others have been trending for a little while now but don’t seem to be going away anytime soon. I’m also calling it on something that I think is going to die in 2024. In no particular order of importance or performance boosting powers (or lack of) they are: Continuous Glucose Monitors (CGMs) Fem...
Jan 04, 2024•24 min•Ep. 127
It blows my mind how much money people spend on the wrong nutrition advice and supplements! Triathlon is an expensive sport as it is without flushing your money down the toilet on things you don’t need or that simply aren’t effective. Joining me for this episode are two Triathlon Nutrition Academy athletes Chris Tubbs and Kelly Estes. They both candidly share how much money they are SAVING each month since joining the TNA program. I was honestly blown away by the full extent of it! For both of t...
Dec 28, 2023•25 min•Ep. 126
So many athletes smash themselves at training with no regard for how they're fuelling or recovering. But we only adapt (i.e. get fitter and faster) from the sessions we recover from. So if you want to get the most out of your training, you need to learn how to unlock your SUPERCHARGED ZONE. It’s the sweet spot where training and nutrition intersect. And is the secret to becoming a better triathlete. But how do you unlock your Supercharged Zone? You need to train You need to eat to support that t...
Dec 21, 2023•23 min•Ep. 125
When it comes to triathlon nutrition, there is a lot of crap out there! My passion is to cut through all the noise and give you practical, evidence-based information that actually works. To fastrack your success as a time-poor triathlete. Triathlon can be a very expensive and tech-heavy sport. You don’t just need stuff for one sport, you need stuff for three! There are lots of gadgets and everything is upgradable - costs that can add up quickly if you’re not careful. But when it comes to nutriti...
Dec 14, 2023•23 min•Ep. 124
2023 - What a year! From Kona course records, comeback seasons, worlds qualifications, first Ironmans and massive PB’s, it’s been an action packed 12 months. I love me a good year in review to stop and reflect on all the awesome things that have happened before we get smacked in the face by the quickly approaching year ahead. So let’s rewind the clock on 2023 for a hot minute. Stop and celebrate our epic achievements - before we look ahead to 2024. What have you achieved in the last 12 months th...
Dec 07, 2023•21 min•Ep. 123
The sports nutrition landscape is cluttered with self-proclaimed ‘health coaches’ and armchair experts. Anyone can start a podcast, write a blog or create a social media channel to disseminate information, making it an overwhelming and confusing space. My blood boils when I see well-meaning but misinformed nutrition advice delivered by someone with zero qualifications in nutrition. In this episode, I'll take you through my personal journey of education. Over the last 20 years I’ve invested a lot...
Nov 30, 2023•25 min•Ep. 122
Relative Energy Deficiency in Sport or REDS. A syndrome that affects many of the body's physiological functions, our health and athletic performance. As an endurance athlete, it’s really important to understand the signs and symptoms of low energy availability and seek support if you think this could be an issue for you. Joining me to dive into the topic is fellow Sports Dietitian from Auckland, New Zealand, Dane Baker. He is an active researcher in the field of RED-s, lecturer at the University...
Nov 23, 2023•42 min•Ep. 121
As the holiday season approaches, we know you’re on the hunt for the perfect gifts for the triathlete in your life. Or maybe you’re looking to fill up your own wish list. Absolutely no judgement here. To help you out this festive season, we’ve put together the Ultimate Triathletes Christmas Gift Guide! It includes 20 tri-specific items we know you’ll love! Unwrap the goodness >> Download my FREE Ultimate Triathlete Christmas Gift Guide LINKS Check how well you’re doing when it comes to you...
Nov 16, 2023•24 min•Ep. 120
As a paramedic for the NSW Ambulance service, Julie Whitton juggles a lot! Crazy 12 hour shifts, often overnight, family and training for not one, but three sports. As a quiet achiever and self professed introvert, she silently chips away at her goals. 70.3 is her distance of choice and she is weeks away from racing Hervey Bay 100. As a shift worker with a hugely variable routine, training and nutrition looks very different to the average 9-5 triathlete. So how does she fit training in around a ...
Nov 09, 2023•32 min•Ep. 119
A hot topic in the endurance space at the moment and one I know you’re extremely interested in - Continuous Glucose Monitors (CGM) and their use in sport. To help me dive into what we know so far and if they’re worth investing in is fellow Sports Dietitian Greg Cox aka Coxy. Co-author of newly published review paper: The Use of Continuous Glucose Monitors in Sport. We dive into: Why are we so interested in CGM in sport? How do CGMs work? What’s the difference between sports specific CGMs vs thos...
Nov 02, 2023•40 min•Ep. 118
At this time of year, people often find themselves at a crossroads in their nutrition journey. It's the holiday season, and it can be easy to give in to the festivities, thinking you’ve earnt a break. It’s also the time when people resort to weird and unusual nutrition strategies in an attempt to maintain control. From detoxes and diets to intermittent fasting and punishing exercise routines, we've seen it all. The result? A nutritional rollercoaster that takes you from deprivation to overindulg...
Oct 26, 2023•25 min•Ep. 117
When it comes to swimming nutrition, there is no one more knowledgeable or qualified than Aussie Sports Dietitian Greg Shaw. He is an ex-swimmer himself, the sports dietitian lead for Swimming Australia and has worked with swimming for 20 years. He wrote the paper on Nutrition Considerations for Open Water Swimming and kindly shares so many knowledge bombs with us during this episode. The physiology of swimming and what this means for your nutrition What are the nutritional challenges at longer ...
Oct 19, 2023•29 min•Ep. 116
Kelly Estes from Idaho Falls in the USA has been busy the last 18 months. He retired in 2022 after a 34-year career as a division director in the nuclear industry and prior to that, was in the US army for 20 years. After giving up his desk job, Kelly knew he wanted to look after his health and be more active. He found a love for triathlon and has been working his way up to his first full distance race at Ironman California next weekend. As an engineer by trade, Kelly loves a good spreadsheet, da...
Oct 12, 2023•38 min•Ep. 115
Did you know that 20-45% of the global population is sleep deprived?! We know how important sleep is for us and the many negative outcomes associated with insufficient sleep. We also know that caffeine intake too close to bedtime affects our subsequent sleep - both the quality and duration. But what we didn’t know exactly until recently was how much caffeine is problematic and how close to bedtime is too close. Introducing a NEW research study that has clearly quantified both caffeine dose and t...
Oct 05, 2023•18 min•Ep. 114
Welcoming the legendary Liz Blatchford back on the podcast for Part 2 of our Female Athlete Series! In this episode she is sharing her immense knowledge and experience not only as an elite female athlete with a long and prosperous 18 year professional career, but now also as a triathlon coach to women. If you haven’t yet, go back and listen to episode 107 - Part 1 of the Female Athlete Series: Physiological Differences Between Male and Female Triathletes In this episode we dive into: Why do wome...
Sep 28, 2023•26 min•Ep. 113
Using data to track your triathlon training is incredibly easy with the technology available today. But tracking is one thing, understanding the data and using it to make better decisions is a different story. Joining me on the podcast is triathlon coach Gerard Donnelly from Trivelo Coaching. He’s been coaching athletes for 35 years and has seen technology evolve over that time. He shares his expertise on: Why you should use data for training How do you test your fitness and how often should you...
Sep 21, 2023•47 min•Ep. 112
Michael Baker from Custom Bike Fit is on a mission to help 1 million athletes feel more comfortable on their bikes. He’s done more than 10,000 hours of professional bike fitting and is a triathlete himself. With 10 years of experience working with triathletes, he gets it and kindly shares lots of practical and zero cost tips with us to get you riding faster with less pain. Things you should do before buying a bike How to find the right saddle and feel comfortable on it as quickly as possible How...
Sep 14, 2023•36 min•Ep. 111
Back on the podcast is Dr Hayley Dickinson, founder of Eat for You. As a fellow food science nerd, she shares her knowledge on all things organic food. We cover: What does organic mean? Why is organic food so much more expensive? Is the term organic regulated? Is organic nutritionally better for us? What to look out for if you want to choose organic food To get the dirty dozen and clean 15 lists of fruits and vegetables to be mindful of when it comes to contamination with herbicides and pesticid...
Sep 07, 2023•23 min•Ep. 110
If you google triathlon meal plan, hundreds of results come up with generic, cookie cutter plans you can follow for free. These are problematic for so many reasons! Generic meal plans in no way take into consideration your individual requirements, your lifestyle, budget, or needs. So what makes for a good triathlon meal plan? There are a few key elements you need: A foundation in whole foods Variety Periodisation to meet your training needs Flexibility Simplicity Every body is different Every tr...
Aug 31, 2023•19 min•Ep. 109
When we’re looking for recipes to eat well and perform at our best as a triathlete, there are a few key components we need to ensure are included. The challenge is, often recipes online and in cook books are unbalanced and don’t tick all the right boxes for the active person. And it’s hard to see that with an untrained eye. They can also be complicated with too many steps, take too long to make, contain weird ingredients and end up not tasting any good. They’re a complete waste of time, money an...
Aug 24, 2023•19 min•Ep. 108
Women are not small men. We know that women are physiologically different to men. But how do they differ? And what does that mean when it comes to training for triathlon, coaching females and providing nutrition support? We’re kicking off Part 1 of a new Female Athlete Series on the podcast with the physiological differences between male and female athletes: Body Fat levels Muscle mass and strength Vo2max Lactate Threshold Thermoregulation Fat Oxidation Hormones As you can see, there are lots of...
Aug 17, 2023•15 min•Ep. 107
Intermittent fasting has been around for most of human history, but has seen a peak in interest in the last couple of years. What is intermittent fasting? Physiologically, what happens to the body when you fast? And should you dabble in intermittent fasting as an endurance athlete? There is some excellent research in fasting and exercise performance so tune in for my recommendations on whether it is something you should or shouldn’t be doing as a triathlete. References Aragon-Vargas LF. Effects ...
Aug 10, 2023•14 min•Ep. 106
