Is your wearable helping or hindering your performance?

In this episode, I’m joined by Professor Shona Halson – globally respected expert in sleep, recovery and athletic performance – to unpack what the science actually says about popular wearables like Whoop bands and Oura rings.

With more age group triathletes collecting 24/7 data, it’s easy to get lost in numbers and miss what truly matters. Shona shares her evidence-based insights to help you cut through the hype and use wearables wisely to improve sleep, training and recovery.

In this episode, we cover:


How wearables like Whoop and Oura stack up for accuracy


What sleep metrics you can actually trust (and which are fluff)


Understanding HRV and recovery scores – are they useful?


Napping 101: what duration is ideal for triathletes?


The sneaky impact of caffeine and alcohol on sleep


Morning vs overnight data: what’s better for training decisions?


Sleep across the menstrual cycle – what the latest research shows


Top 3 tips to get the most from your wearable (without losing your mind)


Which device is best: Whoop, Oura or something else?

Whether you're already wearing one or considering jumping on board, this episode is packed with practical advice to help you stop obsessing over your data and start using it for smarter recovery and race-day performance.

Links & Resources

Connect with Prof Shona Halson on LinkedIn: https://www.linkedin.com/in/shonahalson/

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy. 

Download the FREE audio series The 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.

Is your wearable helping or hindering your performance?
In this episode, I&rsquo;m joined by Professor Shona Halson &ndash; globally respected expert in sleep, recovery and athletic performance &ndash; to unpack what the science actually says about popular wearables like Whoop bands and Oura rings.
With more age group triathletes collecting 24/7 data, it&rsquo;s easy to get lost in numbers and miss what truly matters. Shona shares her evidence-based insights to help you cut through the hype and use wearables wisely to improve sleep, training and recovery.
In this episode, we cover:
<ul data-spread="false">
<li>
How wearables like Whoop and Oura stack up for accuracy
</li>
<li>
What sleep metrics you can actually trust (and which are fluff)
</li>
<li>
Understanding HRV and recovery scores &ndash; are they useful?
</li>
<li>
Napping 101: what duration is ideal for triathletes?
</li>
<li>
The sneaky impact of caffeine and alcohol on sleep
</li>
<li>
Morning vs overnight data: what&rsquo;s better for training decisions?
</li>
<li>
Sleep across the menstrual cycle &ndash; what the latest research shows
</li>
<li>
Top 3 tips to get the most from your wearable (without losing your mind)
</li>
<li>
Which device is best: Whoop, Oura or something else?
</li>
</ul>
Whether you're already wearing one or considering jumping on board, this episode is packed with practical advice to help you stop obsessing over your data and start using it for smarter recovery and race-day performance.
Links &amp; Resources
Connect with Prof Shona Halson on LinkedIn: <a href="https://www.linkedin.com/in/shonahalson/">https://www.linkedin.com/in/shonahalson/</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy.&nbsp;</a>
Download the FREE audio series&nbsp;<a href="https://www.dietitianapproved.com/mistakes">The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST&nbsp;<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.

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

Whoop vs Oura – What the Science Says for Triathletes with Shona Halson

What happens when your race goals collide with toddlers, ER visits, and zero sleep?

In this episode, I sit down with Brian Joseph – a busy triathlete, full-time professional and dad of three – who managed to pull off a massive 45-minute PB at his 70.3, despite life being a total circus. From missed sessions to emergency room visits mid-race, Brian shares what it really takes to train smart and fuel well in the real world.

We dive into:
Meet Brian – Full-time life, full-time triathlete
His pre-TNA nutrition journey: veganism, guesswork and Googling
Making the TNA program work around chaos
Key learnings: why recovery and protein made the biggest difference
How meal planning tools created daily structure
45-minute PB – what actually changed?
Race nutrition vs heat – what went wrong in Chattanooga
Juggling racing with a trip to the ER
Recovery done right – what helped the most
Gaining control through better nutrition planning
Advice for triathletes with young families
When everything went pear shaped pre-race sim
What TNA gave him that made life feel less overwhelming

Whether you're chasing Kona, trying to hold it all together or just want to fuel better through the madness, Brian’s story is a real, relatable listen.

Links & Resources

Triathlon Nutrition Checklist

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy. 

Download the FREE audio series The 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 your race goals collide with toddlers, ER visits, and zero sleep?
In this episode, I sit down with Brian Joseph &ndash; a busy triathlete, full-time professional and dad of three &ndash; who managed to pull off a massive 45-minute PB at his 70.3, despite life being a total circus. From missed sessions to emergency room visits mid-race, Brian shares what it really takes to train smart and fuel well in the real world.
We dive into:
<ul>
<li data-start="651" data-end="1512">Meet Brian &ndash; Full-time life, full-time triathlete</li>
<li data-start="651" data-end="1512">His pre-TNA nutrition journey: veganism, guesswork and Googling</li>
<li data-start="651" data-end="1512">Making the TNA program work around chaos</li>
<li data-start="651" data-end="1512">Key learnings: why recovery and protein made the biggest difference</li>
<li data-start="651" data-end="1512">How meal planning tools created daily structure</li>
<li data-start="651" data-end="1512">45-minute PB &ndash; what actually changed?</li>
<li data-start="651" data-end="1512">Race nutrition vs heat &ndash; what went wrong in Chattanooga</li>
<li data-start="651" data-end="1512">Juggling racing with a trip to the ER</li>
<li data-start="651" data-end="1512">Recovery done right &ndash; what helped the most</li>
<li data-start="651" data-end="1512">Gaining control through better nutrition planning</li>
<li data-start="651" data-end="1512">Advice for triathletes with young families</li>
<li data-start="651" data-end="1512">When everything went pear shaped pre-race sim</li>
<li data-start="651" data-end="1512">What TNA gave him that made life feel less overwhelming</li>
</ul>
Whether you're chasing Kona, trying to hold it all together or just want to fuel better through the madness, Brian&rsquo;s story is a real, relatable listen.
Links &amp; Resources
<a href="https://www.dietitianapproved.com/checklist" data-start="1470" data-end="1546">Triathlon Nutrition Checklist</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy.&nbsp;</a>
Download the FREE audio series&nbsp;<a href="https://www.dietitianapproved.com/mistakes">The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST&nbsp;<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 Brian Fuelled a 45-Minute 70.3 PB Through Total Life Chaos

 Feeling festive but don’t want to blow your training gains?

In this episode of the Triathlon Nutrition Academy podcast, I’m diving into how alcohol really affects your performance as an endurance athlete—and what you can do about it. Whether you're mid-race season in Australia or base building in a snowy Northern Hemisphere winter, alcohol could be undermining your training, recovery and body comp more than you think.

I’m not here to take away your Christmas cheer. But I am here to help you understand the science, so you can enjoy the silly season without YOLO-ing your way to burnout.

What you’ll learn:
What alcohol actually does in your body
How alcohol affects training, recovery and sleep
Why hydration takes a massive hit
The impact on muscle repair, glycogen and immune function
What the research says about performance and endurance
Seven practical strategies to navigate the festive season
How to balance enjoying yourself without sabotaging progress

Links & Resources

Triathlon Nutrition Checklist

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy. 

Download the FREE audio series The 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.

&nbsp;Feeling festive but don&rsquo;t want to blow your training gains?
In this episode of the Triathlon Nutrition Academy podcast, I&rsquo;m diving into how alcohol really affects your performance as an endurance athlete&mdash;and what you can do about it. Whether you're mid-race season in Australia or base building in a snowy Northern Hemisphere winter, alcohol could be undermining your training, recovery and body comp more than you think.
I&rsquo;m not here to take away your Christmas cheer. But I am here to help you understand the science, so you can enjoy the silly season without YOLO-ing your way to burnout.
What you&rsquo;ll learn:
<ul>
<li aria-level="1">What alcohol actually does in your body</li>
<li aria-level="1">How alcohol affects training, recovery and sleep</li>
<li aria-level="1">Why hydration takes a massive hit</li>
<li aria-level="1">The impact on muscle repair, glycogen and immune function</li>
<li aria-level="1">What the research says about performance and endurance</li>
<li aria-level="1">Seven practical strategies to navigate the festive season</li>
<li aria-level="1">How to balance enjoying yourself without sabotaging progress</li>
</ul>
Links &amp; Resources
<a href="https://www.dietitianapproved.com/checklist" data-start="1470" data-end="1546">Triathlon Nutrition Checklist</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy.&nbsp;</a>
Download the FREE audio series&nbsp;<a href="https://www.dietitianapproved.com/mistakes">The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST&nbsp;<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.

Seven Tips to Navigate Alcohol and the Festive Season Without Sabotaging Your Performance

What on earth does it take to complete 100 Ironmans in 100 days? James Lawrence – aka the Iron Cowboy – joins the podcast to share the physical, mental and nutritional toll of his epic Conquer 100 challenge. Spoiler: it involved over 12,000 calories a day, a few Costco muffins, and being fed through a massage table hole.

Whether you're a beginner or a seasoned triathlete, James drops some absolute gold on building resilience, fuelling with real food and why consistency beats perfection every time.

We talk about;


Meet James “Iron Cowboy” Lawrence


Why 100 Ironmans? (and how it started with a 4-mile fun run)


The perfect Ironman day and the role of nutrition


Real food fuelling: burritos, pizza, steak on the run


Caloric needs, gut training and sugar overload


What went wrong when fuelling slipped


Mindset, purpose and managing pain through adversity


Blue collar habits, unsexy consistency and building a strong foundation


James’s current nutrition approach and fuelling tips


Meet the support team and key recovery strategies


Advice for age groupers struggling with motivation or consistency


What’s next for James (hint: it’s not 200 Ironmans)

Links & Resources

James Lawrence new book, 'Iron Hope'.

Triathlon Nutrition Checklist

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:
https://www.dietitianapproved.com/checklist

🏊‍♂️🚴‍♀️🏃‍♂️ Build your personalised triathlon fuelling plan inside the Triathlon Nutrition Academy. 

Download the FREE audio series The 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 on earth does it take to complete 100 Ironmans in 100 days? James Lawrence &ndash; aka the Iron Cowboy &ndash; joins the podcast to share the physical, mental and nutritional toll of his epic Conquer 100 challenge. Spoiler: it involved over 12,000 calories a day, a few Costco muffins, and being fed through a massage table hole.
Whether you're a beginner or a seasoned triathlete, James drops some absolute gold on building resilience, fuelling with real food and why consistency beats perfection every time.
We talk about;
<ul data-start="653" data-end="1402">
<li data-start="653" data-end="696">
Meet James &ldquo;Iron Cowboy&rdquo; Lawrence
</li>
<li data-start="697" data-end="767">
Why 100 Ironmans? (and how it started with a 4-mile fun run)
</li>
<li data-start="768" data-end="827">
The perfect Ironman day and the role of nutrition
</li>
<li data-start="828" data-end="891">
Real food fuelling: burritos, pizza, steak on the run
</li>
<li data-start="892" data-end="948">
Caloric needs, gut training and sugar overload
</li>
<li data-start="949" data-end="996">
What went wrong when fuelling slipped
</li>
<li data-start="997" data-end="1059">
Mindset, purpose and managing pain through adversity
</li>
<li data-start="1060" data-end="1141">
Blue collar habits, unsexy consistency and building a strong foundation
</li>
<li data-start="1142" data-end="1204">
James&rsquo;s current nutrition approach and fuelling tips
</li>
<li data-start="1205" data-end="1264">
Meet the support team and key recovery strategies
</li>
<li data-start="1265" data-end="1340">
Advice for age groupers struggling with motivation or consistency
</li>
<li data-start="1341" data-end="1402">
What&rsquo;s next for James (hint: it&rsquo;s not 200 Ironmans)
</li>
</ul>
Links &amp; Resources
James Lawrence new book, '<a href="https://www.amazon.com/Iron-Hope-Lessons-Conquering-Impossible/dp/1250326788">Iron Hope</a>'.
<a href="https://www.dietitianapproved.com/checklist" data-start="1470" data-end="1546">Triathlon Nutrition Checklist</a>
👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing: <a href="https://www.dietitianapproved.com/checklist">https://www.dietitianapproved.com/checklist</a>
🏊&zwj;♂️🚴&zwj;♀️🏃&zwj;♂️ Build your personalised triathlon fuelling plan inside the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy.&nbsp;</a>
Download the FREE audio series&nbsp;<a href="https://www.dietitianapproved.com/mistakes">The 5 Biggest Nutrition Mistakes Costing You Time on Race Day</a>
SUPPORT THE PODCAST&nbsp;<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.

Whoop vs Oura – What the Science Says for Triathletes with Shona Halson

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