Have you ever got to a race and realised you’d forgotten something?! You invest so much time and energy training... to not be able to perform at your best because you forgot something on the day is the worst!

After watching this happen at every race I’ve been to plus a few failings of my own, the Race Day Pack List was born!

Download your own copy at www.dietitianapproved.com/racepacklist

This list contains everything you may need to pack for race day. For the swim, bike, run and also when you’re not racing. Some items are important. Others are optional or nice to have. Print it out and tick each item off when it’s packed so you never forget anything again!

If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021

SHOW NOTES: www.dietitianapproved.com/5



LINKS:

Website:www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program:dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show



Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures. 

Have you ever got to a race and realised you’d forgotten something?! You invest so much time and energy training... to not be able to perform at your best because you forgot something on the day is the worst!
After watching this happen at every race I’ve been to plus a few failings of my own, the Race Day Pack List was born!
Download your own copy at <a href="http://www.dietitianapproved.com/racepacklist">www.dietitianapproved.com/racepacklist</a>
This list contains everything you may need to pack for race day. For the swim, bike, run and also when you’re not racing. Some items are important. Others are optional or nice to have. Print it out and tick each item off when it’s packed so you never forget anything again!
If you’re ready to start nailing your nutrition, come join me inside the Triathlon Nutrition Academy! Doors open on the 19th of September 2021
SHOW NOTES: <a href="https://www.dietitianapproved.com/5">www.dietitianapproved.com/5</a>
 
LINKS:
Website: <a href="https://www.dietitianapproved.com">www.dietitianapproved.com</a>
Join the Triathlon Nutrition Academy Program: <a href="https://www.dietitianapproved.com/academy">dietitianapproved.com/academy</a>
Instagram: <a href="https://www.instagram.com/dietitian.approved/">@Dietitian.Approved </a><a href="https://www.instagram.com/triathlonnutritionacademy/">@triathlonnutritionacademy</a>
Facebook: <a href="https://wwww.facebook.com/DietitianApproved">facebook.com/DietitianApproved</a>
The Triathlon Nutrition Academy is a podcast by Dietitian Approved
<a href="https://paypal.me/DietitianApprovedAU">Support the show</a>
 
Dietitian Approved acknowledges the Traditional Owners of the Land we have recorded this podcast on, The Turrbal and Jagera peoples. We pay our respects to their elders past and present and extend that respect to all Aboriginal and Torres Strait Islander cultures.

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.

Triathlon Nutrition Academy

The Ultimate Triathlon Race Day Pack List

What happens when someone with zero athletic background decides to completely change their life… and accidentally signs up for an Ironman four months later?

In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with Triathlon Nutrition Academy athlete Chris Tubbs to unpack his incredible journey from couch potato to multiple Ironman finisher.

Chris started triathlon at 48 years old, while travelling 60% of the time for work in the biotech industry. Early on, things didn’t go to plan. Despite doing the training, races were ending in DNFs, cramping, nausea and serious frustration.

The surprising part? Fitness wasn’t the problem.

Through this conversation, Chris shares how dialling in his nutrition and hydration completely changed his ability to train, race and actually finish events. From ditching an expensive supplement habit to discovering he loses more than 2 litres of sweat per hour, this episode highlights just how powerful personalised nutrition can be for endurance performance.

It’s an honest, inspiring conversation about resilience, learning from mistakes and why it’s never too late to start something big.

In This Episode We Discuss


How Chris went from “championship potato chip eater” to Ironman athlete


The moment that sparked his decision to completely change his lifestyle


Accidentally signing up for an Ironman just four months into triathlon


Why he kept experiencing DNFs, cramping and poor race performances


The surprising truth about supplements vs nutrition foundations


How he saved hundreds of dollars a month by ditching unnecessary supplements


Discovering his extremely high sweat rate of over 2L per hour


Why hydration, not carbs, was the missing piece of his race-day puzzle


The challenges of fuelling properly while travelling constantly for work


How personalised nutrition strategies helped him finally finish races feeling strong


The mindset shift that kept him pushing forward through setbacks


Why it’s faster and far more effective to get expert help rather than trying to figure it all out alone

Key Takeaway

You can be incredibly fit, train hard and still struggle on race day if your nutrition and hydration aren’t dialled in.

Chris is proof that when you stop guessing and start fuelling strategically, everything changes.

Chapters

01:10 The photo that changed everything
03:00 From couch potato to triathlon at 48
06:10 Accidentally signing up for an Ironman
09:00 Why his early races kept falling apart
12:30 The supplement mistake many triathletes make
16:00 Discovering a massive sweat rate
19:30 Hydration vs carbs for endurance performance
23:10 Learning to fuel properly while travelling
27:00 Racing in heat vs cold conditions
30:30 The mindset shift that changed everything
34:00 Why getting expert help speeds up progress
37:00 Chris’ future triathlon goals

Links & Resources

Learn more about the Triathlon Nutrition Academy Program

Listen to Episode 101: How much money triathletes waste on supplements

Connect with Chris on Instagram
@iron_clydesdale

Other Links & Resources

Download the FREE audio seriesThe 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

What happens when someone with zero athletic background decides to completely change their life&hellip; and accidentally signs up for an Ironman four months later?
In this episode of the Triathlon Nutrition Academy Podcast, Advanced Sports Dietitian Taryn Richardson sits down with <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy</a> athlete Chris Tubbs to unpack his incredible journey from couch potato to multiple Ironman finisher.
Chris started triathlon at 48 years old, while travelling 60% of the time for work in the biotech industry. Early on, things didn&rsquo;t go to plan. Despite doing the training, races were ending in DNFs, cramping, nausea and serious frustration.
The surprising part? Fitness wasn&rsquo;t the problem.
Through this conversation, Chris shares how dialling in his nutrition and hydration completely changed his ability to train, race and actually finish events. From ditching an expensive supplement habit to discovering he loses more than 2 litres of sweat per hour, this episode highlights just how powerful personalised nutrition can be for endurance performance.
It&rsquo;s an honest, inspiring conversation about resilience, learning from mistakes and why it&rsquo;s never too late to start something big.
In This Episode We Discuss
<ul data-start="1308" data-end="2246">
<li data-start="1308" data-end="1385">
How Chris went from &ldquo;championship potato chip eater&rdquo; to Ironman athlete
</li>
<li data-start="1386" data-end="1459">
The moment that sparked his decision to completely change his lifestyle
</li>
<li data-start="1460" data-end="1536">
Accidentally signing up for an Ironman just four months into triathlon
</li>
<li data-start="1537" data-end="1609">
Why he kept experiencing DNFs, cramping and poor race performances
</li>
<li data-start="1610" data-end="1679">
The surprising truth about supplements vs nutrition foundations
</li>
<li data-start="1680" data-end="1762">
How he saved hundreds of dollars a month by ditching unnecessary supplements
</li>
<li data-start="1763" data-end="1830">
Discovering his extremely high sweat rate of over 2L per hour
</li>
<li data-start="1831" data-end="1903">
Why hydration, not carbs, was the missing piece of his race-day puzzle
</li>
<li data-start="1904" data-end="1982">
The challenges of fuelling properly while travelling constantly for work
</li>
<li data-start="1983" data-end="2069">
How personalised nutrition strategies helped him finally finish races feeling strong
</li>
<li data-start="2070" data-end="2136">
The mindset shift that kept him pushing forward through setbacks
</li>
<li data-start="2137" data-end="2246">
Why it&rsquo;s faster and far more effective to get expert help rather than trying to figure it all out alone
</li>
</ul>
Key Takeaway
You can be incredibly fit, train hard and still struggle on race day if your nutrition and hydration aren&rsquo;t dialled in.
Chris is proof that when you stop guessing and start fuelling strategically, everything changes.
Chapters
01:10 The photo that changed everything 03:00 From couch potato to triathlon at 48 06:10 Accidentally signing up for an Ironman 09:00 Why his early races kept falling apart 12:30 The supplement mistake many triathletes make 16:00 Discovering a massive sweat rate 19:30 Hydration vs carbs for endurance performance 23:10 Learning to fuel properly while travelling 27:00 Racing in heat vs cold conditions 30:30 The mindset shift that changed everything 34:00 Why getting expert help speeds up progress 37:00 Chris&rsquo; future triathlon goals
Links &amp; Resources
Learn more about the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy Program</a>
Listen to <a href="https://www.dietitianapproved.com/101">Episode 101</a>: How much money triathletes waste on supplements
Connect with Chris on Instagram <a href="https://www.instagram.com/iron_clydesdale/">@iron_clydesdale</a>
Other Links &amp; Resources
Download the FREE audio series<a href="https://www.dietitianapproved.com/mistakes"> The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST<a href="https://www.dietitianapproved.com/legend"> HERE</a>
CONNECT WITH TARYN
<a href="https://www.dietitianapproved.com">Website</a> |<a href="https://www.instagram.com/dietitian.approved/"> Instagram</a> |<a href="https://wwww.facebook.com/DietitianApproved"> Facebook</a> |<a href="https://www.youtube.com/@dietitianapproved"> YouTube</a>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

From Couch to Ironman at 48

Trying to lean up but your FTP keeps tanking?

If every time you try to “eat less” your watts drop, your legs feel flat and your sessions turn into survival mode… this episode is for you.

In this week’s podcast, I’m breaking down how to lose body fat strategically without compromising performance. Because you don’t get faster by shrinking yourself. You get faster by building a strong engine and fuelling it properly.

Inside this episode, I walk you through:


Why slashing carbs across the board is one of the biggest mistakes triathletes make


How to fuel threshold, VO2, long bricks and key sessions properly without blowing your fat loss goals


What carbohydrate periodisation actually looks like in a real training week


Why protecting muscle mass is critical for both metabolism and power output


How small, boring calorie deficits beat aggressive six week shreds every time


A real athlete case study of a masters triathlete who lost 45 pounds while improving her FTP and keeping it off long term

This is the difference between dieting and performance nutrition. Dieting just shrinks you. Strategic fuelling supports your training, your recovery and your long term triathlon career.

If you’re training for three sports, juggling work and family and still trying to create a massive calorie deficit on top of that, you’re setting yourself up to underfuel and underperform.

You don’t need to eat less. You need to eat smarter.

Chapters:

00:00 Why your FTP drops when you try to lose weight
01:05 The biggest mistake triathletes make when dieting
02:40 Why cutting carbs hurts performance
04:15 Can you lose fat and maintain power?
05:30 Real athlete case study: 45 pounds down, FTP up
08:00 Fuel the sessions that matter
10:00 How to periodise carbohydrates properly
12:00 Protecting muscle mass and metabolism
14:00 Why your calorie deficit should be small
16:00 How to lean up without losing watts
17:30 What to do next

Links & Resources Mentioned

Triathlon Nutrition Kickstart Course
Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.

Triathlon Nutrition Academy Program
Ongoing coaching, support and accountability inside our comprehensive group program.

If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.

Other Links & Resources

Download the FREE audio seriesThe 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

Trying to lean up but your FTP keeps tanking?
If every time you try to &ldquo;eat less&rdquo; your watts drop, your legs feel flat and your sessions turn into survival mode&hellip; this episode is for you.
In this week&rsquo;s podcast, I&rsquo;m breaking down how to lose body fat strategically without compromising performance. Because you don&rsquo;t get faster by shrinking yourself. You get faster by building a strong engine and fuelling it properly.
Inside this episode, I walk you through:
<ul data-start="523" data-end="1084">
<li data-start="523" data-end="610">
Why slashing carbs across the board is one of the biggest mistakes triathletes make
</li>
<li data-start="611" data-end="716">
How to fuel threshold, VO2, long bricks and key sessions properly without blowing your fat loss goals
</li>
<li data-start="717" data-end="796">
What carbohydrate periodisation actually looks like in a real training week
</li>
<li data-start="797" data-end="876">
Why protecting muscle mass is critical for both metabolism and power output
</li>
<li data-start="877" data-end="958">
How small, boring calorie deficits beat aggressive six week shreds every time
</li>
<li data-start="959" data-end="1084">
A real athlete case study of a masters triathlete who lost 45 pounds while improving her FTP and keeping it off long term
</li>
</ul>
This is the difference between dieting and performance nutrition. Dieting just shrinks you. Strategic fuelling supports your training, your recovery and your long term triathlon career.
If you&rsquo;re training for three sports, juggling work and family and still trying to create a massive calorie deficit on top of that, you&rsquo;re setting yourself up to underfuel and underperform.
You don&rsquo;t need to eat less. You need to eat smarter.
Chapters:
00:00 Why your FTP drops when you try to lose weight 01:05 The biggest mistake triathletes make when dieting 02:40 Why cutting carbs hurts performance 04:15 Can you lose fat and maintain power? 05:30 Real athlete case study: 45 pounds down, FTP up 08:00 Fuel the sessions that matter 10:00 How to periodise carbohydrates properly 12:00 Protecting muscle mass and metabolism 14:00 Why your calorie deficit should be small 16:00 How to lean up without losing watts 17:30 What to do next
Links &amp; Resources Mentioned
<a href="https://www.dietitianapproved.com/kickstart">Triathlon Nutrition Kickstart Course</a> Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.
<a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy Program</a> Ongoing coaching, support and accountability inside our comprehensive group program.
If you&rsquo;re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.
Other Links &amp; Resources
Download the FREE audio series<a href="https://www.dietitianapproved.com/mistakes"> The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST<a href="https://www.dietitianapproved.com/legend"> HERE</a>
CONNECT WITH TARYN
<a href="https://www.dietitianapproved.com">Website</a> |<a href="https://www.instagram.com/dietitian.approved/"> Instagram</a> |<a href="https://wwww.facebook.com/DietitianApproved"> Facebook</a> |<a href="https://www.youtube.com/@dietitianapproved"> YouTube</a>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

How to Lose Weight Without Losing Power

Training hard but still feeling flat, constantly hungry or stuck at a performance plateau?

If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it’s not your supplements, your race day gel strategy or your power to weight ratio.

In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right.

In this episode, you’ll learn:
Why recovery is more than just a protein shake and how to refuel properly after key sessions
How to fuel before training, especially early morning sessions, without feeling heavy or sluggish
What a true “triathlete’s plate” looks like on a double session Tuesday
How to fuel during long rides, long runs and bricks without underdoing it or overdoing it
Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition
How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan

Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions.

Chapters:

00:00 - Training hard but still underperforming?
01:20 - Why most triathletes DIY their nutrition
04:10 - The 4 foundations that actually matter
06:15 - Fix #1: Recovery nutrition done properly
09:10 - Fix #2: Pre-training fuel, especially mornings
12:30 - Fix #3: Building your triathlete performance plate
16:55 - Fix #4: During-training carbs and sodium strategy
21:40 - What happens when you nail the fundamentals
24:30 - Stop jumping to advanced strategies
26:00 - How to get structured support

When you nail these four fundamentals:
Your energy stabilises across the week
Your session quality lifts almost immediately
Cravings and snack-cidents reduce
Recovery improves and sleep gets better
Body composition goals become easier to achieve
You build consistency and longevity in the sport

These aren’t sexy strategies. They’re the foundations. And they change everything.

Links & Resources Mentioned

Triathlon Nutrition Kickstart Course
Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.

Triathlon Nutrition Academy Program
Ongoing coaching, support and accountability inside our comprehensive group program.

If you’re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.

Other Links & Resources

Download the FREE audio seriesThe 5 Biggest Nutrition Mistakes Costing You Time on Race Day

SUPPORT THE PODCAST HERE

CONNECT WITH TARYN

Website | Instagram | Facebook | YouTube

The Triathlon Nutrition Academy® is a podcast by Dietitian Approved®. All rights reserved.

Training hard but still feeling flat, constantly hungry or stuck at a performance plateau?
If you dropped into my world tomorrow as a triathlete, there are four things I would fix immediately. And no, it&rsquo;s not your supplements, your race day gel strategy or your power to weight ratio.
In this episode, I break down the four big rocks of triathlon nutrition that almost every age group triathlete gets wrong. These are the foundations that make everything else work. Before you worry about fancy fuelling strategies, you need to get these right.
In this episode, you&rsquo;ll learn:
<ul>
<li aria-level="1">Why recovery is more than just a protein shake and how to refuel properly after key sessions</li>
<li aria-level="1">How to fuel before training, especially early morning sessions, without feeling heavy or sluggish</li>
<li aria-level="1">What a true &ldquo;triathlete&rsquo;s plate&rdquo; looks like on a double session Tuesday</li>
<li aria-level="1">How to fuel during long rides, long runs and bricks without underdoing it or overdoing it</li>
<li aria-level="1">Why inconsistent nutrition leads to cravings, poor sleep and stalled body composition</li>
<li aria-level="1">How to stop DIY-ing your nutrition with piecemeal advice and build a structured weekly plan</li>
</ul>
Most triathletes love structure in their training but completely wing their nutrition. They copy what their mates are doing, grab tips from Instagram and end up with inconsistent carbs, random recovery and underfuelled long sessions.
Chapters:
00:00 - Training hard but still underperforming? 01:20 - Why most triathletes DIY their nutrition 04:10 - The 4 foundations that actually matter 06:15 - Fix #1: Recovery nutrition done properly 09:10 - Fix #2: Pre-training fuel, especially mornings 12:30 - Fix #3: Building your triathlete performance plate 16:55 - Fix #4: During-training carbs and sodium strategy 21:40 - What happens when you nail the fundamentals 24:30 - Stop jumping to advanced strategies 26:00 - How to get structured support
When you nail these four fundamentals:
<ul>
<li aria-level="1">Your energy stabilises across the week</li>
<li aria-level="1">Your session quality lifts almost immediately</li>
<li aria-level="1">Cravings and snack-cidents reduce</li>
<li aria-level="1">Recovery improves and sleep gets better</li>
<li aria-level="1">Body composition goals become easier to achieve</li>
<li aria-level="1">You build consistency and longevity in the sport</li>
</ul>
These aren&rsquo;t sexy strategies. They&rsquo;re the foundations. And they change everything.
Links &amp; Resources Mentioned
<a href="https://www.dietitianapproved.com/kickstart">Triathlon Nutrition Kickstart Course</a> Step-by-step guidance to build your performance plate, pre-training fuel, during-training targets and recovery plan.
<a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy Program</a> Ongoing coaching, support and accountability inside our comprehensive group program.
If you&rsquo;re ready to stop guessing and start fuelling like a performance-driven triathlete, this episode is your starting point.
Other Links &amp; Resources
Download the FREE audio series<a href="https://www.dietitianapproved.com/mistakes"> The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST<a href="https://www.dietitianapproved.com/legend"> HERE</a>
CONNECT WITH TARYN
<a href="https://www.dietitianapproved.com">Website</a> |<a href="https://www.instagram.com/dietitian.approved/"> Instagram</a> |<a href="https://wwww.facebook.com/DietitianApproved"> Facebook</a> |<a href="https://www.youtube.com/@dietitianapproved"> YouTube</a>
The Triathlon Nutrition Academy&reg; is a podcast by Dietitian Approved&reg;. All rights reserved.

The Ultimate Triathlon Race Day Pack List

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