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Triathlon Nutrition Academy: Daily Summaries Delivered
by Taryn Richardson
Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.
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- Yesterday11 min
Can Triathletes Get Rhabdomyolysis? The Causes, Warning Signs and How to Avoid It
Can triathletes get rhabdomyolysis, and should you be worried about it? A 24-year-old woman recently died after collapsing near the end of her first New York City Marathon, and her family have said the cause was rhabdomyolysis. If that story has you wondering whether rhabdo could happen to you, this one is for you. Rhabdo is rare, but it is not random. I break down what it actually is, where the risk really sits for a triathlete and the warning signs that mean you stop and get help. WHAT YOU’LL LEARN What rhabdomyolysis actually is, and why your sore quads after a hard long run are not it The type of training that carries the most rhabdo risk for a triathlete, and the type that generally doesn’t Why the jump into Hyrox or CrossFit-style training worries me more than your long ride The other triggers on the list, from heat and illness to a painkiller sitting in most athletes’ cupboards Where fuelling fits, and what a mountain marathon study found about carbohydrate and muscle damage The red flags that mean you go straight to the emergency department A QUICK NOTE I’m a sports dietitian, not a doctor, and diagnosing rhabdomyolysis is a medical job. If you think you have it, don’t wait it out. Go to your nearest emergency department and tell them exactly what training you’ve done. TIMESTAMPS 01:00 What is rhabdomyolysis and what causes it08:53 Rhabdo warning signs and when to get help EPISODES MENTIONED Ep 249: Pros Are Fuelling at 200g of Carbs an Hour. Should You? Ep 254: Are You Overtraining or Under-Fuelling? STUDIES MENTIONED Chlíbková, D., Knechtle, B., Rosemann, T., Tomášková, I., Novotný, J., Žákovská, A., & Uher, T. (2015). Rhabdomyolysis and exercise-associated hyponatremia in ultra-bikers and ultra-runners. Journal of the International Society of Sports Nutrition, 12, Article 29. https://doi.org/10.1186/s12970-015-0091-x Meighan, V. (2012). Exertional rhabdomyolysis in female amateur triathletes. Critical Care, 16(Suppl 1), P459. https://doi.org/10.1186/cc11066 O’Connor, F. G., Raleigh, M., & Oh, R. (2025). Clinical practice guideline for the management of exertional rhabdomyolysis in warfighters. Consortium for Health and Military Performance. https://champ.usuhs.edu/sites/default/files/2025-09/WHEC_Clinical_Practice_Guidelines_ER.pdf Rawson, E. S., Clarkson, P. M., & Tarnopolsky, M. A. (2017). Perspectives on exertional rhabdomyolysis. Sports Medicine, 47(Suppl 1), 33–49. https://doi.org/10.1007/s40279-017-0689-z Rosenstock, J. L., Farrell, D. R., Coca, S. G., Millwala, S., Mahani, S., Chung, M., Hirsch, J., Chan, L., Gownivaripally, P. A., Husk, G., DeVita, M. V., & Kim, T. (2026). Rhabdomyolysis and acute kidney injury after the New York City Marathon. Nephron, 150(9), 583–590. https://doi.org/10.1159/000552131 Schlegel, P., & Polívka, T. (2024). Beyond the intensity: A systematic review of rhabdomyolysis following high-intensity functional training. Apunts Sports Medicine, 59(223), Article 100447. https://doi.org/10.1016/j.apunsm.2024.100447 Viribay, A., Arribalzaga, S., Mielgo-Ayuso, J., Castañeda-Babarro, A., Seco-Calvo, J., & Urdampilleta, A. (2020). Effects of 120 g/h of carbohydrates intake during a mountain marathon on exercise-induced muscle damage in elite runners. Nutrients, 12(5), Article 1367. https://doi.org/10.3390/nu12051367 FREE TRIATHLON NUTRITION CHECKLIST Wondering whether your nutrition is actually keeping up with your training? Do a quick self-audit with my free 50-step Triathlon Nutrition Checklist so you know exactly where your gaps are and what to focus on first. Grab your free checklist here. SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instag
- 1 weeks ago20 min
Three Off-Season Nutrition Mistakes That Wreck Your Next Season
Off-season nutrition is where your next triathlon season gets won or lost, so which of these 3 mistakes are you making right now? After two decades of working with triathletes, I can tell you that the athletes who struggle most in race season usually got it wrong months earlier, in the off-season. I walk you through the 3 off-season nutrition mistakes I see over and over, why they happen and what they cost you in your next build, plus the athlete who put on at least 10kg every off-season and the former MMA fighter who lost 8kg without losing muscle or bike power. If you’re in the Northern Hemisphere, your off-season starts now. If you’re racing through an Australian summer, bank this one for when your season wraps up. WHAT YOU’LL LEARN Why a 2-week break after your A race turns into a 3-month blowout, and what it costs you in your next build How the blowout and the crash diet feed each other, and why elite athletes don’t get stuck in that cycle Why the hours you spend in an energy deficit during the day matter as much as your daily total What dieting hard in the off-season does to the muscle you’re trying to build in the gym Why doing nothing feels like the safe option, and why it carries last season’s problems straight into the next one How long a new habit takes to stick, and why that makes the off-season the time to start TIMESTAMPS 00:59 Mistake 1: The 10kg off-season blowout 03:52 The athlete who gained 10kg every off-season 06:36 Mistake 2: Dieting too hard in the off-season 09:13 How Dan lost 8kg without losing power 11:16 Why a hard diet blunts muscle gains 12:53 Mistake 3: Doing nothing in the off-season 14:30 Why your nutrition needs periodising too 16:49 How long a new habit takes to stick STUDIES MENTIONED Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674 Murphy, C., & Koehler, K. (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scandinavian Journal of Medicine & Science in Sports, 32(1), 125–137. https://doi.org/10.1111/sms.14075 Torstveit, M. K., Fahrenholtz, I., Stenqvist, T. B., Sylta, Ø., & Melin, A. (2018). Within-day energy deficiency and metabolic perturbation in male endurance athletes. International Journal of Sport Nutrition and Exercise Metabolism, 28(4), 419–427. https://doi.org/10.1123/ijsnem.2017-0337 RESOURCES MENTIONED Ep 98: How to Find Balance Post-Race So You Don’t Blow Out and Gain 10kg / 20lb Ep 255: Over 45 and Losing Power? Your Protein Isn’t Working Like It Used To FIND THE MISTAKES HIDING IN YOUR RACE DAY NUTRITION If you heard yourself in even one of these off-season mistakes, I bet there are a few more hiding in your race day nutrition too. My free 5-part audio series walks you through the biggest nutrition mistakes costing you time on race day. It’s short, it’s free and it fits into your next wind trainer session. Grab the free audio series SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
- 2 weeks ago38 min
Three Fuelling Changes That Fixed 8 Years of Race-Day Gut Issues
Race-day gut issues followed Marie Stevenson through 8 years of triathlon, and she’s a family doctor. So how did she race the IRONMAN 70.3 World Championship in Nice without them? Marie is a family doctor from Calgary, Canada, who has been racing triathlon for 17 years. She thought her nutrition was great, yet for 8 of those years she planned every run around where the portaloos were. She shares what she used to eat on race day, the everyday fuelling gap she had no idea she was carrying and the 3 changes she credits for her first race without gut issues in 8 years. She also explains how she rebuilt her carb load in a foreign country when the bag holding her race food was stuck in Amsterdam during race week. WHAT YOU’LL LEARN What Marie ate on race day for years, and why it kept letting her down What 8 years of trial and error did and didn’t fix The daily fuelling gap hiding behind a diet she believed was great How she rebuilt her carb load when her race bag went missing before 70.3 Worlds The 3 changes she credits for racing Nice with no gut issues Why it’s never too late for a masters athlete to change how they fuel TIMESTAMPS: 01:22 From marathon runner to reluctant triathlete 06:14 Her race nutrition before TNA 07:30 8 years of race-day gut issues 10:54 Why a doctor finally fixed her fuelling 12:31 The daily fuelling gap she missed 16:03 Carb loading properly for the first time 18:25 Fuelling a 1,500km cycling trip 20:57 Race week chaos at 70.3 Worlds 29:51 What fixed her gut in Nice 32:34 Better sleep and changes for her patients 34:59 Advice for masters triathletes ABOUT MARIE Dr Marie Stevenson is a family doctor from Calgary, Canada, and a Triathlon Nutrition Academy athlete. She took up running at 47, has run 30 marathons and qualified for the Boston Marathon along the way. She has been racing triathlon for 17 years and finished 12th in the 65 to 69 age group at the 2026 IRONMAN 70.3 World Championship in Nice, France. RESOURCES MENTIONED Ep 259: How 5 Masters Triathletes Fuelled the Hilliest 70.3 in the World FUELLING THAT HOLDS UP WHEN RACE WEEK FALLS APART Marie’s fuelling held up in Nice because she understood why her plan worked, which meant she could rebuild it on the fly. That’s what I teach inside the Triathlon Nutrition Academy, my education program where you learn how to fuel properly for training, racing and the rest of your life. Register your interest for the next cohort SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
- 3 weeks ago18 min
How to Fuel a Hot Race Without Falling Apart on the Run
Two of the best triathletes on the planet came undone in the Kona heat in back-to-back years, so how do you fuel a hot race without falling apart on the run? After two decades of working with triathletes, I can tell you that most hot races are won or lost before the gun even goes off. As an age-grouper you’re out on course for hours longer than the pros, in the hottest part of the day, often on a race nutrition plan you built and tested through winter. I break down what the heat actually does to your body, why falling apart in a hot race comes down to much more than toughness and what should change in your plan when the forecast says it’s going to be a scorcher. WHAT YOU’LL LEARN Why your body burns through stored carbohydrate faster in the heat, and why your aid stations can only top up so much The 3 ways triathletes fall apart in a hot race that look identical from the side of the road, and why they need opposite fixes Why “it’s hot, drink more” is the advice that puts age-groupers in the medical tent What heat does to your gut, and why backing off your fuel can make it worse The 4 mistakes I see over and over when the forecast is hot How one of my Academy athletes went from walking between poles at Spudman to crossing the line at the 70.3 World Championship in Nice TIMESTAMPS 00:00 Introduction01:28 How heat changes your body's job03:30 3 ways to fall apart in a hot race07:03 Why your gut struggles in the heat09:16 4 mistakes when the forecast is hot13:08 How to prepare for a hot race STUDIES MENTIONED Almond, C. S. D., Shin, A. Y., Fortescue, E. B., Mannix, R. C., Wypij, D., Binstadt, B. A., Duncan, C. N., Olson, D. P., Salerno, A. E., Newburger, J. W., & Greenes, D. S. (2005). Hyponatremia among runners in the Boston Marathon. New England Journal of Medicine, 352(15), 1550–1556. https://doi.org/10.1056/NEJMoa043901 González-Alonso, J., Teller, C., Andersen, S. L., Jensen, F. B., Hyldig, T., & Nielsen, B. (1999). Influence of body temperature on the development of fatigue during prolonged exercise in the heat. Journal of Applied Physiology, 86(3), 1032–1039. https://doi.org/10.1152/jappl.1999.86.3.1032 Hew-Butler, T., Rosner, M. H., Fowkes-Godek, S., Dugas, J. P., Hoffman, M. D., Lewis, D. P., Maughan, R. J., Miller, K. C., Montain, S. J., Rehrer, N. J., Roberts, W. O., Rogers, I. R., Siegel, A. J., Stuempfle, K. J., Winger, J. M., & Verbalis, J. G. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine, 25(4), 303–320. https://doi.org/10.1097/JSM.0000000000000221 Jentjens, R. L. P. G., Wagenmakers, A. J. M., & Jeukendrup, A. E. (2002). Heat stress increases muscle glycogen use but reduces the oxidation of ingested carbohydrates during exercise. Journal of Applied Physiology, 92(4), 1562–1572. https://doi.org/10.1152/japplphysiol.00482.2001 McCubbin, A. J., Allanson, B. A., Caldwell Odgers, J. N., Cort, M. M., Costa, R. J. S., Cox, G. R., Crawshay, S. T., Desbrow, B., Freney, E. G., Gaskell, S. K., Hughes, D., Irwin, C., Jay, O., Lalor, B. J., Ross, M. L. R., Shaw, G., Périard, J. D., & Burke, L. M. (2020). Sports Dietitians Australia position statement: Nutrition for exercise in hot environments. International Journal of Sport Nutrition and Exercise Metabolism, 30(1), 83–98. https://doi.org/10.1123/ijsnem.2019-0300 Mougin, L., Macrae, H. Z., Taylor, L., James, L. J., & Mears, S. A. (2025). The effect of heat stress and dehydration on carbohydrate use during endurance exercise: A systematic review and meta-analysis. Sports Medicine, 55(11), 2825–2847. https://doi.org/10.1007/s40279-025-02294-3 Parkin, J. M., Carey, M. F., Zhao, S., & Febbraio, M. A. (1999). Effect of ambient temperature on human skeletal muscle metabolism during fatiguing submaximal exercise. Journal of Applied Physiology, 86(3), 902–908. https://doi.org/10.1152/jappl.1999.86.3.902 Périard, J. D., Racinais, S., & Sawka, M. N. (2015).
- 4 weeks ago47 min
How Masters Triathletes Can Stay Fast After 50 with Joe Friel
Are you still training like you did in your 20s, going hard every session and wondering why recovery takes so much longer than it used to? This is one of the most listened-to episodes of the Triathlon Nutrition Academy podcast, back by popular demand. I sat down with coach Joe Friel, co-founder of TrainingPeaks and author of Fast After 50, to talk about how masters triathletes can stay fit, fast and injury-free in their 40s, 50s and beyond. Joe covers the training side and my Ep 178 on key nutrients for masters triathletes covers the nutrition side, so listen to them as a pair. WHAT YOU’LL LEARN What actually changes in your body as you age, and the one marker that holds up surprisingly well Why rest and recovery become your biggest performance lever after 40 The 5:2 training week Joe uses with masters athletes (plus the nine-day alternative) Where strength and mobility fit into a busy training week, and the session you should never lift weights before How to use heart rate variability to decide when to train hard TIMESTAMPS 00:00 Introduction 02:00 Training as a masters triathlete 04:09 How your physiology changes after 40 09:18 Why rest and recovery matter more with age 11:21 The nine-day week vs the 5:2 training week 14:28 The tortoise, the hare and the lactate myth 19:27 Mobility and strength training for masters athletes 28:57 Why you should never lift weights before a run 30:48 Recovery weeks, testing and the off-season 35:11 Using HRV and wearables to guide training 39:00 Daily habits for longevity in the sport 42:24 Joe’s number one piece of advice ABOUT JOE FRIEL Joe Friel has coached endurance athletes for more than four decades. He is a co-founder of TrainingPeaks and the author of Fast After 50, a go-to resource for athletes who want to keep performing as they age. Connect with Joe RESOURCES MENTIONED Fast After 50 by Joe Friel HRV4Training app Ep 178: Key Nutrients for Masters Triathletes Ep 179: the original release of this episode READY TO STOP GUESSING WITH YOUR NUTRITION? The Triathlete Fuel Kit brings together my Triathlon Nutrition Kickstart course, the Triathlete’s Kitchen recipe database and the Fuel Your Adventure recipe book, so you can get your everyday fuelling working for you, not against you. Get the Triathlete Fuel Kit SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
- Oct 8, 202619 min
Three Questions Holding Triathletes Back From Dialling In Their Nutrition
Why is your triathlon nutrition strategy still not working when you already know what to do? I asked the triathletes who just finished my Triathlon Fuel Camp what they had spent money on to improve their performance. 70% had paid for a bike fit, 66% had a coach and 50% had bought a power meter and faster wheels. Only 20% had ever invested in a dietitian or nutritionist, and 57% told me they were winging their nutrition. These are smart, driven athletes with more information at their fingertips than any triathlete in history. So why is it still not working? IN THIS EPISODE, YOU WILL LEARN: Why more information is not what is missing from your nutrition What a strategy specific to you is actually built on (and why generic advice never holds for long) The 3 ways triathletes try to build a nutrition strategy, and the only one that lasts your whole racing life The 3 questions that keep triathletes on the precipice of dialling in their nutrition for years How Kelly, Steve and Julia from the Triathlon Nutrition Academy finally got off the fence TIMESTAMPS 02:02 Why your triathlon nutrition strategy isn't working10:15 3 questions holding triathletes back EPISODES MENTIONED Episode 235 with Julia Episode 237 on why DIY nutrition is not working Episode 259 with Kelly and the TNA crew at the 70.3 World Championship in Nice Episode 261 with Steve, Curt and Jade READY FOR A STRATEGY THAT IS SPECIFIC TO YOU? The Triathlon Nutrition Academy is my 9-month program where I teach you how to fuel your own training and racing, step by step, with an Advanced Sports Dietitian checking your work along the way. Find out more about the Triathlon Nutrition Academy here. SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
- Oct 6, 20269 min
The Triathlon Nutrition Academy in Under 10 Minutes
If you have heard about the Triathlon Nutrition Academy and wondered what it actually is, this is your answer in under 10 minutes. You already have a training system. You have a coach or a program, a week of sessions you love to turn green and the discipline to follow it. What most triathletes don't have is a nutrition system that is just as organised, and that is exactly what you walk out of TNA with. I take you through how my 9-month program works, the 4 things that change when your nutrition is dialled in and who it is genuinely for (and who it is not for). WHAT YOU WILL TAKE AWAY How TNA is built so you actually put it into practice, rather than buying something and never using it Why being able to function like an adult after a long ride is one of my KPIs How Stephen went from nearly quitting triathlon over cramps to taking 64 minutes off his 70.3 time, and why magnesium was never the fix How the program fits into 1 to 2 hours a week, whatever your time zone and however full your life is What changes when you become the expert on you, from every gel to every supplement ad in your feed What Kelly Estes, 4 years in, says happens by the end Who TNA is for, from your very first season to your 30th, and who should not join right now TIMESTAMPS 03:00 What changes when your nutrition is dialled in 07:16 Is this triathlon nutrition program right for you ATHLETE STORIES MENTIONED Stephen Duquette and the TNA athletes who raced the 70.3 World Championship in Nice: Episode 259 Jade, Curt and Steve, 9 months after joining TNA: Episode 261 If you want to see everything that is included, head to dietitianapproved.com/academy. When doors are open you can join the next cohort there, and when they are closed you can add your name to the waitlist so you are the first to know when they open again. SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
- Oct 1, 202647 min
He Ate 1,000 More Calories a Day and Lost 8kg: What 9 Months of Triathlon Nutrition Actually Changes
What happens when you eat 1,000 more calories a day? For Curt, a 54 year old triathlete from Texas, it meant losing 8kg, ditching the daily nap and finally making it through a training day without bonking. That is not a typo, and it is not a fluke. Nine months ago, three brand new Triathlon Nutrition Academy athletes came on the show a few weeks into the program to share what it is really like on the inside. Now Curt, Jade and Steve have finished all three phases and they are back. Three different athletes, three different decades of life and three very different starting points: a 39 year old mum of three from WA in her second Ironman build, a scientist from Texas who watched from the sidelines for 4 years while his mate got faster and a 71 year old from San Diego with more than 300 races behind him and no formal nutrition education until now. WHAT YOU WILL TAKE AWAY Why Curt lost 8kg while going from around 2,000 to closer to 3,000 calories a day, and why underfuelling was the thing keeping the body fat on The one change that eliminated Curt's post-workout naps and gave him back at least an hour a day How Jade went from years of fasted sessions to fuelling every session, and what changed when she hit 90g of carbs an hour on the bike Why Steve calls nutrition free speed after 30 years of hand waving it, and how a race week plan changed 5 national championship races in 3 days What separating fluid from fuel does to a race day plan The benefits nobody expected outside triathlon, from a happier marriage to more beach days and a kid who packs his mum's long run fuel What all three would say to the version of themselves sitting on the fence 9 months ago Nutrition is not something you fix in a week, and it is not something you fix for life by collecting free nuggets from AI, YouTube or podcasts. It is something you learn, practise and make your own. That is exactly what the Triathlon Nutrition Academy is built for: 9 months learning how to fuel your body for your own training, with me and a group of legends like Curt, Jade and Steve beside you. Doors to the Triathlon Nutrition Academy are open right now. Join the October cohort here before doors close on Saturday 10 October. TIMESTAMPS 00:00 Introduction: Curt, Jade and Steve 9 months on 01:45 One word for their nutrition now versus then 03:20 Curt: no more bonking, no more naps, 8kg down while eating more 08:40 Jade: fitting TNA around 3 kids, work and an Ironman build 10:50 Jade: from fasted training to every session fuelled 12:20 Steve: the biggest mistake of a 30 year career and why nutrition is free speed 14:30 Steve: 5 national championship races in 3 days with a plan 16:10 Curt: race day now, and separating fluid from fuel 17:55 Jade: the Busselton build, 90g of carbs an hour and the scribbled paper plan 22:30 A year of listening to the podcast versus a year inside the program 24:30 What changed the most in how they fuel and race 27:05 What changed outside triathlon: smoothie bags, a happier wife and more beach days 30:40 Steve on strength training and getting bigger at 71 31:30 What they learnt about themselves that they did not expect 36:20 What they would tell themselves 9 months ago, and was it worth the investment 41:20 What is next: Busselton, Edmonton and a possible full distance SUPPORT THE PODCAST HERE CONNECT WITH TARYN Website | Instagram | Facebook | YouTube The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.See omnystudio.com/listener for privacy information.
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About Triathlon Nutrition Academy
Welcome to the Triathlon Nutrition Academy Podcast! Brought to you by Advanced Sports Dietitian, Taryn Richardson. Listen as I break down the latest science to give you practical, easy to digest strategies to transform yourself into a Supercharged Triathlete! You have so much untapped potential...and I want to help you unlock that with the power of nutrition.
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