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PODCAST

Triathlon Nutrition Academy

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.

health & fitness nutrition

All Episodes

21:25

Triathlon Triumphs: The year that was 2023

Triathlon Nutrition Academy ·

2023/12/07

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

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25:27

How Much I Invest in My Nutrition Education

Triathlon Nutrition Academy ·

2023/11/30

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 of

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41:38

Female Athlete Series: Part 3: Relative Energy...

Triathlon Nutrition Academy ·

2023/11/23

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 of

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24:24

The Ultimate Triathlete Christmas Gift Guide

Triathlon Nutrition Academy ·

2023/11/16

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

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32:08

Juggling Shift Work and Triathlon with Age-Group...

Triathlon Nutrition Academy ·

2023/11/09

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

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39:45

Continuous Glucose Monitoring for Triathletes with...

Triathlon Nutrition Academy ·

2023/11/02

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

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24:58

Get Out of a Nutrition Funk with a 3 Day Reset

Triathlon Nutrition Academy ·

2023/10/26

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

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29:17

Open Water Swimming Nutrition with Greg Shaw

Triathlon Nutrition Academy ·

2023/10/19

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

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38:00

Retirement to Ironman in 18 months with Age-Group...

Triathlon Nutrition Academy ·

2023/10/12

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,

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17:54

Caffeine and Sleep - New Research Update!

Triathlon Nutrition Academy ·

2023/10/05

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

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26:17

Female Athlete Series: Part 2: Coaching Female...

Triathlon Nutrition Academy ·

2023/09/28

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

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46:47

Data Driven Triathlon Training or Train By Feel? With...

Triathlon Nutrition Academy ·

2023/09/21

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

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36:24

Five no cost tips to help you ride faster and feel...

Triathlon Nutrition Academy ·

2023/09/14

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

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23:18

Is Organic Food Better For You? With Dr Hayley Dickinson

Triathlon Nutrition Academy ·

2023/09/07

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

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18:33

The Best Triathlon Meal Plan

Triathlon Nutrition Academy ·

2023/08/31

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

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19:18

Recipe Guidelines for Triathletes: Food to Fuel Training

Triathlon Nutrition Academy ·

2023/08/24

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 and

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15:27

Female Athlete Series: Part 1: Physiological...

Triathlon Nutrition Academy ·

2023/08/17

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

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13:44

Intermittent Fasting & Endurance Exercise. Should you...

Triathlon Nutrition Academy ·

2023/08/10

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

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32:26

Unravelling the Truth About Food Labels and The...

Triathlon Nutrition Academy ·

2023/08/03

When we know better, we eat better. And when we eat better, we live better. Introducing you to the Doc! Aka Dr Hayley Dickinson, founder of Eat for You, Australia’s ONLY nutrient-tested snack bars. Dr Hayley passionately shares her wealth of knowledge around the nutrient quality of our food and what we can do to ensure we’re getting everything we need to optimise our health. She highlights the hard reality around the challenges of food labelling, how the nutrition information panel is developed and

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36:26

How to maximise your triathlon performance in less...

Triathlon Nutrition Academy ·

2023/07/27

Last week we had the honour of speaking to triathlon legend Michellie Jones about the importance of rest days and light training. This week we chat to Taren Gesell, Founder and CEO of MOTTIV all about training smarter and maximising your performance in less training time. Two x Taryn’s on one podcast - I mean what could go wrong! Taren shares his 4 pillars that are important for great training outcomes as a triathlete: Training in the right intensity so you can adapt from the session Balance -

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