Triathlon Nutrition Academy

Taryn Richardson
  • 5.0 (1)
  • Nutrition
  • Updated Weekly

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.

  1. 2d ago

    Maurten vs Precision vs SIS Beta Fuel: A Triathlon Dietitian's Verdict

    Are you paying up to $5.20 a gel because that is what they hand out on course? Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I put them side by side and worked out what is actually in the packet, what each one costs you per 100 grams of carbohydrate, and whether that price gap buys you anything at all. No brand has paid me a cent to talk about them. I am Switzerland when it comes to sports nutrition products. One of these gels costs roughly two thirds more than another for the exact same gram of carbohydrate. Whether that is money well spent comes down to three things most triathletes have never been taught to look for.   WHAT YOU WILL TAKE AWAY What is actually inside each gel: carbohydrate, sodium, calories, caffeine and the main ingredients What it costs to fuel at 90 grams of carbohydrate an hour on each brand, in both Aussie and US dollars What the glucose to fructose ratio means in plain English, and the carbohydrate rate you need to be hitting before it matters to you Whether the hydrogel does what the marketing implies it does Which gel makes sense for Sprint, Olympic, 70.3 and full distance racing How to read a sports nutrition label so you are not at the mercy of whoever has the biggest marketing budget   STUDIES MENTIONED Currell, K., & Jeukendrup, A. E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise, 40(2), 275 to 281. [https://doi.org/10.1249/mss.0b013e31815adf19](https://doi.org/10.1249/mss.0b013e31815adf19) O’Brien, W. J., & Rowlands, D. S. (2011). Fructose-maltodextrin ratio in a carbohydrate-electrolyte solution differentially affects exogenous carbohydrate oxidation rate, gut comfort, and performance. American Journal of Physiology-Gastrointestinal and Liver Physiology, 300(1), G181 to G189. [https://doi.org/10.1152/ajpgi.00419.2010](https://doi.org/10.1152/ajpgi.00419.2010)   ALSO MENTIONED Episode 47: What is a Hydrogel? Does it improve endurance performance, with Andy King. [Listen here](https://www.dietitianapproved.com/podcast/episode-47)   The exact gel you use is the last 5% of your race nutrition strategy. If you want the other 95%, the Triathlon Nutrition Academy is my nine month education program that teaches you how to fuel your training week, train your gut and build a race plan that is uniquely yours. Doors open again soon, so register your interest at [dietitianapproved.com/academy](https://www.dietitianapproved.com/academy).   SUPPORT THE PODCAST (https://www.dietitianapproved.com/legend)   CONNECT WITH TARYN [Website](https://www.dietitianapproved.com) | [Instagram](https://www.instagram.com/dietitian.approved/) | [Facebook](https://www.facebook.com/DietitianApproved) | [YouTube](https://www.youtube.com/@dietitianapproved)   The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved. See omnystudio.com/listener for privacy information.

    Maurten vs Precision vs SIS Beta Fuel: A Triathlon Dietitian's Verdict

  2. Aug 20

    Over 45 and Losing Power? Your Protein Isn't Working Like It Used To

    Everywhere you look, someone is telling you to eat more protein. If you are over 45 and your power is going backwards, more protein is not the fix you have been promised. Back in January the US dietary guidelines roughly doubled their protein recommendation, and that was overdue. But guidelines written for a sedentary population are a very different thing to guidelines for an athlete training 10 to 15 hours a week. Something real does change in your muscles as you get older, and the research on masters triathletes makes for uncomfortable reading. What it does not show is that eating more protein fixes it. In this episode I take you through what is actually happening in ageing muscle, what happened when researchers doubled the protein after a muscle damaging session, and the 5 protein levers to pull instead of just reaching for more.  WHAT YOU WILL TAKE AWAY • What anabolic resistance is in plain English, and why the rules changed at about 35 without anybody sending you the memo • Inside the Australian study that compared masters triathletes with younger ones, and what happened to their muscle repair and their cycling time trials • What doubling the post exercise protein dose actually bought masters triathletes, and what it did not • Why your total protein intake stops paying you back once you are in a reasonable range • The 5 protein levers, and why most triathletes only ever pull number 5 • Why your breakfast is almost certainly the weak link in your day • Why the same mistake is happening right now with carbohydrate TIMESTAMPS 00:00 Everywhere you look, eat more protein 00:27 Over 45 and your power is going backwards 00:55 The number is the easy part, eating it is not 01:22 Welcome 01:43 What actually changes in your body as you get older 02:10 Anabolic resistance, in plain English 02:41 Inside the study: masters versus younger triathletes 03:40 What happened over the 3 days 04:04 It is not your fault, the rules changed at 35 04:43 So should you just eat more protein? 05:08 The follow up study: double the dose 05:57 What doubling the protein actually bought them 06:43 Why simply more is not the fix 07:17 The bit that is genuinely hard for an age-grouper 08:01 What happens in the real world, week by week 09:14 The internet gives you a number and walks away 09:51 The barbecue study, Episode 141 10:14 You are a human, not a snake 10:51 Masters swimmers: the total was fine, the pattern wasn't 11:28 The 5 protein levers 12:17 Eating more is not a strategy 12:48 The recap 13:22 What to actually do about it ALSO MENTIONED • Episode 179 with Joe Friel on how masters athletes can get fast and stay fit after 50: https://www.dietitianapproved.com/podcast/episode-179 • Episode 141, affectionately dubbed the barbecue study, on large protein doses in one sitting: https://www.dietitianapproved.com/podcast/episode-141) STUDIES MENTIONED • Doering, T. M., Jenkins, D. G., Reaburn, P. R., Borges, N. R., Hohmann, E., & Phillips, S. M. (2016). Lower integrated muscle protein synthesis in masters compared with younger athletes. Medicine & Science in Sports & Exercise, 48(8), 1613-1618. [https://doi.org/10.1249/MSS.0000000000000935](https://doi.org/10.1249/MSS.0000000000000935) • Doering, T. M., Reaburn, P. R., Borges, N. R., Cox, G. R., & Jenkins, D. G. (2017). The effect of higher than recommended protein feedings post-exercise on recovery following downhill running in masters triathletes. International Journal of Sport Nutrition and Exercise Metabolism, 27(1), 76-82. [https://doi.org/10.1123/ijsnem.2016-0079](https://doi.org/10.1123/ijsnem.2016-0079) • Santos de Souza, M., Zaleski Trindade, C. D., de Souza Castro, F. A., Buss, C., & Schneider, C. D. (2025). Protein intake by master swimmers: Implications for practice in sports nutrition, a cross-sectional study. Nutrition and Health, 31(3), 1095-1101. [https://doi.org/10.1177/02601060241276918](https://doi.org/10.1177/02601060241276918) READY TO STOP GUESSING? Knowing what to eat and when, around your own training program, is the whole game as you get older. That is exactly what I teach inside the Triathlon Nutrition Academy, and then troubleshoot with you every week in our Power Hour calls, so you are still doing it in 12 months time. Register your interest for our next cohort at https://www.dietitianapproved.com/academy. Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    Over 45 and Losing Power? Your Protein Isn't Working Like It Used To

  3. Aug 13

    Are you Overtraining or Under-Fuelling?

    Your legs are heavy, your easy sessions feel hard, and you are not improving despite training consistently. If you immediately thought overtraining, you are right. That is also the exact symptom list for under-fuelling. Researchers went looking for every training overload study that also measured what athletes were eating. 21 studies made the cut, and in 18 of them, 86%, the athletes were under-fuelled. So the majority of athletes diagnosed as overtrained in the research were in fact not eating enough. Which raises a fairly uncomfortable question about that extra session you are thinking of adding to your training schedule right now. In this episode, I show you how to tell whether you are overtrained or under-fuelled, why adding volume to an under-fuelled athlete makes everything worse, and the 3 signals plus 3 fixes to run through before you touch your training program.   WHAT YOU WILL TAKE AWAY Why overtraining and under-fuelling start in exactly the same place in your brain, and why that changes the fix What energy availability actually is, and why it is not the same thing as calories in versus calories out The maths run on a 75 kg age-grouper training 12 hours a week, and what his number actually comes out at Why overtraining is a diagnosis of exclusion, and what the professionals rule out first The 3 signals that tell you under-fuelling is on the table at all The 3 things to fix today, before you add another hour of training TIMESTAMPS 00:00 The symptom list you are about to recognise00:54 The number that should stop you adding a session01:57 Same origin, same dials, different fix02:20 You do not get fitter during your sessions03:37 Inside the research: 18 out of 21 studies04:17 Why overtraining is a diagnosis of exclusion05:26 Energy availability, in plain English07:15 Running the numbers on a 75 kg male age-grouper09:35 The same maths for a female athlete10:31 Why your own numbers will be different11:37 What happens when training goes up and food does not13:05 But I just need to train more, right?14:55 Signal 1: your appetite has gone the wrong way16:05 The feather, the brick and the truck16:30 Signal 2: the scales are not behaving17:36 Signal 3: easy is fine, your top end has gone18:31 The fourth sign: illness and niggles that outstay their welcome19:35 Fix 1: what you do during training20:31 Fix 2: recovery nutrition and the 4 Rs21:19 Fix 3: does your food move when your training moves22:08 An important note if this episode touched a nerve23:01 The recap24:21 Run the sums before you add the session   STUDIES MENTIONED Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens, G., Steinacker, J., & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 45(1), 186-205. https://doi.org/10.1249/MSS.0b013e318279a10a  Melin, A. K., Areta, J. L., Heikura, I. A., Stellingwerff, T., Torstveit, M. K., & Hackney, A. C. (2024). Direct and indirect impact of low energy availability on sports performance. Scandinavian Journal of Medicine & Science in Sports, 34(1), e14327. https://doi.org/10.1111/sms.14327  Stellingwerff, T., Heikura, I. A., Meeusen, R., Bermon, S., Seiler, S., Mountjoy, M. L., & Burke, L. M. (2021). Overtraining syndrome (OTS) and relative energy deficiency in sport (RED-S): Shared pathways, symptoms and complexities. Sports Medicine, 51(11), 2251-2280. https://doi.org/10.1007/s40279-021-01491-0   READY TO STOP GUESSING? Your day to day nutrition is the single most valuable thing I help my athletes with inside the Triathlon Nutrition Academy. I teach you how to fuel for training, racing and life, so you are not asking the internet random questions at 9pm every time your program changes or you see something shiny. Get your name on the list for our next cohort at dietitianapproved.com/academy   Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    Are you Overtraining or Under-Fuelling?

  4. Aug 6

    Is Carb Loading a Myth?

    Is carb loading a myth? A paper published in June has social media convinced that it is. A comment landed on my socials this week saying exactly that. It didn't appear out of nowhere. There is a new paper doing the rounds, the headlines have picked it up and sprinted into some pretty heavy clickbait territory, and they have taken it somewhere I don't think the authors ever wanted it to go. So I'm going to tell you exactly what that paper says, what it doesn't say and how to apply it to you as an age group triathlete. I'll walk you through the 14 studies this whole argument rests on, why only 2 of them were double blinded and the detail in the research design that changes how you should read every one of those headlines. Then I'll show you brand new data on 27 real women racing at the 2024 World Champs, which I think is the far more important number for you. IN THIS EPISODE: What the June 2026 commentary actually did, and why it is not the carb loading study everyone thinks it is How 10,422 papers were screened down to just 14 Why most of that research doesn't reflect how you actually race What happened to muscle glycogen when athletes ate enough carbohydrate Why I never wrote Matt Hauser a carb loading plan, and what that tells you about yours The World Champs food diary data on what female age groupers really ate the day before their biggest race The second problem with this research that nobody is talking about yet What I want you to do differently before your next race TIMESTAMPS00:00 The comment that kicked this off00:27 The paper behind the headlines, and what it actually is02:58 From 10,422 papers down to 1403:29 Why only two of them were double blinded04:17 Riding with no fuel on board, and some of them fasted05:42 The two studies the myth claim rests on06:23 What actually happened to muscle glycogen08:02 The one that was really a creatine study09:33 Why I'm not calling this case closed10:15 World Champs: only 26% hit their carb loading numbers12:25 Train like a professional, eat like a beginner12:48 Why Matt Hauser never needed a carb loading plan14:34 There is a ceiling, but that doesn't mean your tank is full15:40 The second problem nobody is talking about16:26 Risk versus reward17:54 What I want you to do before your next race18:42 So, is carb loading a myth? STUDIES MENTIONED - Areta, J. L., [LILY: confirm the full author list from the paper before publishing]. (2026). Beyond belief? Absence of double-blinding and limited ecological validity in carbohydrate loading research. International Journal of Sport Nutrition and Exercise Metabolism. Advance online publication. https://doi.org/10.1123/ijsnem.2026-0058 - Burke, L. M., Hawley, J. A., Schabort, E. J., St Clair Gibson, A., Mujika, I., & Noakes, T. D. (2000). Carbohydrate loading failed to improve 100-km cycling performance in a placebo-controlled trial. Journal of Applied Physiology, 88(4), 1284-1290. https://doi.org/10.1152/jappl.2000.88.4.1284 - Tomcik, K. A., Camera, D. M., Bone, J. L., Ross, M. L., Jeacocke, N. A., Tachtsis, B., Senden, J., van Loon, L. J. C., Hawley, J. A., & Burke, L. M. (2018). Effects of creatine and carbohydrate loading on cycling time trial performance. Medicine & Science in Sports & Exercise, 50(1), 141-150. [https://doi.org/10.1249/MSS.0000000000001401 - Jones, R. O., Areta, J. L., Bennett, S., Pugh, J., & Louis, J. B. (2026). Dose-response of dietary carbohydrate intake on skeletal muscle glycogen, gastrointestinal comfort and body composition in endurance-trained individuals in simulated preparation for competition. Scandinavian Journal of Medicine & Science in Sports, 36(6), e70312. https://doi.org/10.1111/sms.70312 - Fortis, H. O., Whitehead, A. E., Cronin, C. J., Johnson, K. O., Shepherd, S. O., Hackney, A. C., Close, G. L., & Strauss, J. A. (2026). From intention to execution: Pre-race nutrition behaviours, influences, and performance outcomes in female endurance athletes at the IRONMAN World Championships. European Journal of Sport Science, 26(7), e70193. https://doi.org/10.1002/ejsc.70193 If you want carb loading laid out properly in a way that is easy to understand, with a planner and a calculator that does all of the hard maths for you, my Carb Loading Masterclass is at dietitianapproved.com/carb-loading. Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    Is Carb Loading a Myth?

  5. Jul 30

    Why Eating Healthy Isn't Enough to Fuel a Triathlon with James Anderson

    You can eat really good food all day long and still have no idea how to fuel a triathlon. Dr James Anderson is a dentist, a Triathlon Nutrition Academy athlete and one of the most organised humans you will ever meet. Smoothie bags prepped in the freezer. Snack bags packed for every work day. Quality food, every single day. He was still eating the wrong things at the wrong time for three sports, and he had no idea until he went looking for the gaps. In this episode James shares what changed between joining the Academy and crossing the line at his first 70.3 in New Mexico, including the quadrathlon that scared him into taking the detail seriously, what carb loading and sodium loading did for his cramping and headaches, and the moment on the run where his fuel stopped working and he had to think his way to the finish line. WHAT YOU WILL TAKE AWAY Why eating healthy and fuelling for triathlon are two completely different skills What being super organised with food still misses when you are training for three sports How conflicting advice online leaves smart, capable athletes stuck in paralysis by analysis What carb loading and sodium loading did for a big athlete racing at altitude How to troubleshoot on course when your race nutrition stops working, instead of taking a DNF Why James is leaving his bike computer and Strava behind next time TIMESTAMPS 00:00 Eating well and fuelling for triathlon are not the same thing 00:33 Meet Dr James Anderson, dentist and TNA athlete 01:47 The bike shop moment and a very optimistic swim time 05:26 Fitting three sports around a full time job and a business 06:40 The Apple Blossom story 09:04 Organised, disciplined and eating the wrong things at the wrong time 10:40 Why a smart, capable guy could not work it out on his own 12:51 The Mount Taylor quadrathlon reality check 16:27 How the nutrition actually went at his first 70.3 19:16 Open water panic and the note in the swim cap 25:00 What he would do differently next time 29:18 The Power Hour crew and what is next 31:10 Nobody is born knowing this GUEST Dr James Anderson is a dentist based in New Mexico, USA, a Clydesdale age grouper and a Triathlon Nutrition Academy athlete who has just finished phase three of the program. He fell for the sport after seeing his first triathlon bike in a bike shop, raced sprint distance for three years and Olympic distance for two, and recently completed his first 70.3, the longest event he has ever raced. He is not on social media, so the best place to find him is in the TNA Power Hour. WANT THIS FOR YOURSELF Nobody is born knowing how to fuel three sports and you will not learn it at school or at uni. Get your name on the list for the next cohort of the Triathlon Nutrition Academy.   Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    Why Eating Healthy Isn't Enough to Fuel a Triathlon with James Anderson

  6. Jul 23

    How Do You Carb Load for a Triathlon Without Feeling Bloated and Heavy?

    Want to build your own carb loading plan? Grab my complete Carb Loading Masterclass here: https://www.dietitianapproved.com/carb-loading A giant bowl of pasta the night before your race is not carbohydrate loading. Not even close. In two decades of working with age group triathletes, Taryn has never met one who carb loads properly. This episode fixes that once and for all. It breaks down the science of carbohydrate loading, why it is genuinely free speed out on the course, and the handful of mistakes that leave you feeling bloated, heavy and fading in the back half of your race. WHAT YOU WILL LEARN What carbohydrate loading actually is, and why it is not the same as demolishing a pasta dinner Why carb loading delays fatigue rather than making you faster, and how it is worth 1 to 3% performance out on course The five common mistakes that leave you bloated and heavy (you are almost certainly doing at least one) Why the number on the scales going up is a sign you have done it right, not a reason to panic Whether women really do carb load worse than men, and what the research actually says TIMESTAMPS 00:00 The pasta party myth 01:44 Why no triathlete carb loads properly 03:38 What carbohydrate loading actually is (glycogen, the fuel tank and supercompensation) 06:07 Free speed: why it delays fatigue instead of making you faster 07:21 The evidence: 90 minutes and a 1 to 3% gain 08:44 The five mistakes that leave you bloated and heavy 14:20 Do women carb load worse than men? 18:23 How to build your own carb loading plan 22:37 The five big takeaways STUDIES MENTIONED - McLay, R. T., Thomson, C. D., Williams, S. M., & Rehrer, N. J. (2007). Carbohydrate loading and female endurance athletes: Effect of menstrual-cycle phase. International Journal of Sport Nutrition and Exercise Metabolism, 17(2), 189-205. https://doi.org/10.1123/ijsnem.17.2.189 - Tarnopolsky, M. A., Zawada, C., Richmond, L. B., Carter, S., Shearer, J., Graham, T., & Phillips, S. M. (2001). Gender differences in carbohydrate loading are related to energy intake. Journal of Applied Physiology, 91(1), 225-230. https://doi.org/10.1152/jappl.2001.91.1.225 - James, A. P., Lorraine, M., Cullen, D., Goodman, C., Dawson, B., Palmer, T. N., & Fournier, P. A. (2001). Muscle glycogen supercompensation: Absence of a gender-related difference. European Journal of Applied Physiology, 85(6), 533-538. https://doi.org/10.1007/s004210100499 - Wismann, J., & Willoughby, D. (2006). Gender differences in carbohydrate metabolism and carbohydrate loading. Journal of the International Society of Sports Nutrition, 3(1), 28-34. https://doi.org/10.1186/1550-2783-3-1-28 BUILD YOUR OWN CARB LOADING PLAN You cannot copy a carb loading plan from your training buddy, your coach or the internet, because it is so individual. So Taryn has taken everything she teaches inside the Triathlon Nutrition Academy and put it into a complete carb loading masterclass, open to the public. Three video lessons, just over an hour, plus the exact tool she uses with her athletes to calculate your specific numbers and build your plan. Grab it here: dietitianapproved.com/carb-loading Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    How Do You Carb Load for a Triathlon Without Feeling Bloated and Heavy?

  7. Jul 16

    If Challenge Roth Is On Your Bucket List, Listen to This First

    Thinking about putting Challenge Roth on your bucket list? Three TNA athletes just raced it, and they are telling you exactly what to get right before you sign up. Three TNA athletes share what it really takes to race Challenge Roth, from importing race nutrition into Australia to riding through Solar Hill. Real lessons on fuelling, logistics and pacing for anyone with this iconic full distance race on the bucket list. Jo, Lisa and Leanne are all TNA athletes, all from Queensland, and they have just ticked one of triathlon's biggest bucket list events off the list: Challenge Roth in Bavaria, Germany. In this episode they share what training for and racing this iconic full distance event was really like, from importing race nutrition into Australia to talking themselves through a mid-race gut issue on the run. In this episode you will learn: Why Australians book Challenge Roth through a travel company, and how fast the race actually sells out What to pack, and import, when the on-course sports nutrition brand is not sold at home How to handle a mid-race gut issue without abandoning your fuelling plan Why nailing your everyday training nutrition is what actually gets you to the start line healthy Why hiring a bike for race day can cost you more than it saves What Solar Hill is really like, and why it might make you cry TIMESTAMPS 00:00 Cold open: why you should never hire a race bike 00:41 Meet Jo, Lisa and Leanne, fresh from racing Challenge Roth 01:04 What Challenge Roth actually is, and why Solar Hill is legendary 02:06 Did the race live up to the hype 02:36 Leanne on her 19th full distance race, and feeling her best yet 03:10 Jo's emotional swim start and watching Lucy Charles-Barclay 04:33 5am beers and the Bavarian party atmosphere 05:02 Lisa on finally racing the event she watched her husband race in 2018 05:27 Getting a start line spot, and why you need a travel company 07:02 Packing and importing race nutrition from Australia to Germany 08:42 Smuggling Tim Tams, Vegemite and a confiscated jar through customs 09:19 Travelling with family, bike bags and European train stairs 10:38 Arriving early to acclimatise to the European heatwave 13:00 What they would have changed about their preparation 14:03 Testing a new tri suit at the swim practice, not on race day 14:37 Did race day nutrition go to plan 15:11 Lisa's mid-race stomach upset, and how dry pretzels fixed it 16:55 Jo losing her appetite in the carb-loading days before the race 17:50 Race morning timing, and eating on an 8:15am wave start 20:17 Jo's decision to build her own race after a stress fracture 24:10 Solar Hill: riding through a wall of 300,000 people 26:40 What they would change if they raced it again tomorrow 32:31 Their best advice if Roth is on your bucket list 33:37 How long it actually took to prepare 34:24 Why nailing everyday training nutrition kept them consistent 35:43 Practising on gravel, and an 18 month lead-in block 37:06 Confidence in your coach, and the surprises on race day 39:42 What's next: Norseman, a sub four hour marathon and a Roth return 45:10 Final thoughts and a well-earned rest   Jo Hurley, Lisa McDonald and Leanne Coghill are all Triathlon Nutrition Academy athletes and all Queenslanders, who travelled to Bavaria this year to take on Challenge Roth between them. If Challenge Roth, or your first full distance race, is on your radar, the Triathlon Nutrition Academy is where we help you build a fuelling plan you can trust on race day. Get on the waitlist here. Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    If Challenge Roth Is On Your Bucket List, Listen to This First

  8. Jul 9

    Pros Are Fuelling at 200g of Carbs an Hour. Should You?

    Pros are fuelling at up to 200 grams of carbs an hour. Should you be chasing that number too? High carb fuelling is the hottest topic in endurance sport right now, and the numbers keep climbing. INEOS Grenadiers are fuelling their riders at up to 150 grams of carbs an hour on big Touar de France stages, and pro triathlete Cameron Wurf recently said he took on 200 grams an hour on the bike in a recent Ironman (yes, 200, in one hour). Every age grouper watching that unfold is tempted to copy it. In this episode Taryn breaks down the real science behind high carb fuelling, why it works for the pros, and the one thing most age group triathletes skip completely before they try to chase that number themselves. You'll learn: Why the pros are pushing carb intake so high, and what the official guidelines actually say The genuine recovery benefits of higher carb fuelling, backed by real research Why eating past your absorption ceiling can wreck your race instead of fuelling it Why your fuelling ceiling is nothing like the pro's ceiling, and why that's completely fine A real athlete example of building fuelling tolerance the right way, over time, not overnight TIMESTAMPS 00:00 Why high carb fuelling is exploding in endurance sport 01:24 Meet Taryn and what this episode covers 02:19 The science behind pro level carb intake 03:42 The recovery benefits backed by research 04:08 The catch: high dropout rates from gut issues 05:14 Why there is a ceiling on how much carb can help you 05:38 The cycling study that found more was not always better 06:34 Where unused carbs actually go 07:01 Why your absorption capacity is not the same as anyone else's 08:07 The trap of copying the pro's number 09:39 How the pros actually built their tolerance 10:51 Why gut training is not a DIY podcast protocol 11:54 What you can start doing today 13:34 Case study: Lynn's fuelling turnaround 15:11 The real takeaway: find your number, not theirs REFERENCES - King, A. J., O'Hara, J. P., Morrison, D. J., Preston, T., & King, R. F. G. J. (2018). Carbohydrate dose influences liver and muscle glycogen oxidation and performance during prolonged exercise. Physiological Reports, 6(1), e13555. https://doi.org/10.14814/phy2.13555 | PubMed - 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), 1367. https://doi.org/10.3390/nu12051367 | PubMed - Urdampilleta, A., Arribalzaga, S., Viribay, A., Castañeda-Babarro, A., Seco-Calvo, J., & Mielgo-Ayuso, J. (2020). Effects of 120 vs. 60 and 90 g/h carbohydrate intake during a trail marathon on neuromuscular function and high intensity run capacity recovery. Nutrients, 12(7), 2094. https://doi.org/10.3390/nu12072094 | PubMed - Hearris, M. A., Pugh, J. N., Langan-Evans, C., Mann, S. J., Burke, L., Stellingwerff, T., Gonzalez, J. T., & Morton, J. P. (2022). 13C-glucose-fructose labeling reveals comparable exogenous CHO oxidation during exercise when consuming 120 g/h in fluid, gel, jelly chew, or coingestion. Journal of Applied Physiology, 132(6), 1394–1406. https://doi.org/10.1152/japplphysiol.00091.2022 | Free full text - Wilson, P. B. (2026). A narrative review of the high-carbohydrate fueling revolution (≥100 g/h) in the professional peloton. Sports Medicine, 56(2), 295-313. https://doi.org/10.1007/s40279-025-02372-6 Our final cohort of the Triathlon Nutrition Academy for the year is opening again soon. If dialling in your race fuelling and training your gut to handle it is something you need to work on, register your interest now. Download the FREE audio series The 5 Biggest Nutrition Mistakes Costing You Time on Race Day Recovery Accelerator Program 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.

    Pros Are Fuelling at 200g of Carbs an Hour. Should You?
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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.

Information

  • Creator
    Taryn Richardson
  • Years Active
    2021 - 2026
  • Episodes
    257
  • Rating
    Clean
  • Copyright
    © 2026 Taryn Richardson
  • Show Website
    Triathlon Nutrition Academy

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