What happens when you train like a pro but still bonk on race day?

In this episode, I’m joined by Triathlon Nutrition Academy athlete Brent Saltmarsh — a retired Army veteran turned endurance addict — who shares his eye-opening journey from cramping and gut blowouts to PBs and cramp-free racing.

We unpack the rookie nutrition mistakes that nearly ruined his Ironman and the exact changes he’s made to transform his performance in just a few months inside TNA.

You’ll hear about:


How Brent went from survival mode to racing with confidence


His biggest pre-TNA nutrition blunders (including a disastrous caffeine gel moment)


Why cramping and gut issues were signs of a deeper fuelling problem


The exact changes he’s made to hit PBs in his 40s


His long-term triathlon goals (hint: 90-year-old Ironman anyone?)

Links & Resources

👉 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 you train like a pro but still bonk on race day?
In this episode, I&rsquo;m joined by Triathlon Nutrition Academy athlete Brent Saltmarsh &mdash; a retired Army veteran turned endurance addict &mdash; who shares his eye-opening journey from cramping and gut blowouts to PBs and cramp-free racing.
We unpack the rookie nutrition mistakes that nearly ruined his Ironman and the exact changes he&rsquo;s made to transform his performance in just a few months inside TNA.
You&rsquo;ll hear about:
<ul data-start="648" data-end="993">
<li data-start="648" data-end="711">
How Brent went from survival mode to racing with confidence
</li>
<li data-start="712" data-end="799">
His biggest pre-TNA nutrition blunders (including a disastrous caffeine gel moment)
</li>
<li data-start="800" data-end="871">
Why cramping and gut issues were signs of a deeper fuelling problem
</li>
<li data-start="872" data-end="925">
The exact changes he&rsquo;s made to hit PBs in his 40s
</li>
<li data-start="926" data-end="993">
His long-term triathlon goals (hint: 90-year-old Ironman anyone?)
</li>
</ul>
Links &amp; Resources
👉 Grab the free&nbsp;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

Why Training Hard Isn’t Enough – Lessons from Triathlete Brent Saltmarsh

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 First 4 Things I Fix With Every Triathlete’s Nutrition

Ironman has changed its on-course hydration globally. Sounds simple. It’s not.

All Ironman-branded events have now moved to PH1000 for hydration and Maurten for carbohydrate fuelling, separating fluids and carbs completely. If you’ve relied on sports drink to do both jobs, this shift has major implications for your race nutrition plan.

In this solo episode, I break down exactly what’s changed, how much sodium you’re actually getting per bottle and how to decide whether this setup works for your individual sweat rate, sodium losses and fuelling preferences.

Because hydration and sodium are never one-size-fits-all. And winging it at 70.3 or full distance is how you end up walking the marathon.

Chapters & Highlights:

00:00 - Why this Ironman change matters
02:15 - What’s actually changed on course
05:30 - PH1000 explained: sodium without carbs
08:10 - How to calculate sodium per bottle
11:45 - Will this setup work for you?
14:20 - What if you prefer to drink your carbs?
16:00 - Why practising in training is non-negotiable
18:00 - How to build a race plan that actually works

Key Takeaways:


PH1000 provides 1000mg sodium per litre and zero carbohydrate


Carbohydrates now come separately via Maurten gels and solids


Your sweat rate and sodium losses determine whether this works for you


You may need to be more self-sufficient on race day


Testing your full race setup in training is essential

Hydration isn’t about what’s on course. It’s about knowing your body and executing with confidence.

If you want help building a personalised race nutrition plan:

Register your interest for the Triathlon Nutrition Academy

Or start with the Triathlon Nutrition Kickstart Course

And if you’re not sure where your current plan stands, download the free Triathlon Nutrition Checklist

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.

Ironman has changed its on-course hydration globally. Sounds simple. It&rsquo;s not.
All Ironman-branded events have now moved to PH1000 for hydration and Maurten for carbohydrate fuelling, separating fluids and carbs completely. If you&rsquo;ve relied on sports drink to do both jobs, this shift has major implications for your race nutrition plan.
In this solo episode, I break down exactly what&rsquo;s changed, how much sodium you&rsquo;re actually getting per bottle and how to decide whether this setup works for your individual sweat rate, sodium losses and fuelling preferences.
Because hydration and sodium are never one-size-fits-all. And winging it at 70.3 or full distance is how you end up walking the marathon.
Chapters &amp; Highlights:
00:00 - Why this Ironman change matters 02:15 - What&rsquo;s actually changed on course 05:30 - PH1000 explained: sodium without carbs 08:10 - How to calculate sodium per bottle 11:45 - Will this setup work for you? 14:20 - What if you prefer to drink your carbs? 16:00 - Why practising in training is non-negotiable 18:00 - How to build a race plan that actually works
Key Takeaways:
<ul data-start="1263" data-end="1583">
<li data-start="1263" data-end="1328">
PH1000 provides 1000mg sodium per litre and zero carbohydrate
</li>
<li data-start="1329" data-end="1394">
Carbohydrates now come separately via Maurten gels and solids
</li>
<li data-start="1395" data-end="1469">
Your sweat rate and sodium losses determine whether this works for you
</li>
<li data-start="1470" data-end="1525">
You may need to be more self-sufficient on race day
</li>
<li data-start="1526" data-end="1583">
Testing your full race setup in training is essential
</li>
</ul>
Hydration isn&rsquo;t about what&rsquo;s on course. It&rsquo;s about knowing your body and executing with confidence.
If you want help building a personalised race nutrition plan:
Register your interest for the <a href="https://www.dietitianapproved.com/academy">Triathlon Nutrition Academy</a>
Or start with the <a href="https://www.dietitianapproved.com/kickstart">Triathlon Nutrition Kickstart Course</a>
And if you&rsquo;re not sure where your current plan stands, download the free <a href="https://www.dietitianapproved.com/checklist">Triathlon Nutrition Checklist</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.

Ironman Changed Its On-Course Hydration. Here’s What That Means for You

What does it take to go from a promising junior to a world champion triathlete?

In this episode, I sit down with Aussie triathlete and 2025 World Champion Matt Hauser for a real, behind-the-scenes chat about his training load, nutrition evolution and what’s driven his rise to the top of the world triathlon stage. Matt shares what his day-to-day looks like, how his mindset and fuelling approach have shifted over time, and the routines that support peak performance.

Whether you're an age-grouper trying to balance work and training, or just keen to hear what it takes to compete at the highest level, this episode is packed with golden takeaways.

 Here’s what we cover:

⏱️ [00:00] Welcome and intro to Matt
⏱️ [01:08] Career highlights: From Junior World Champ to World #1
⏱️ [03:00] What it means to win on home soil
⏱️ [05:00] A typical training week: 30 hours of triathlon training
⏱️ [08:28] Daily routine: early starts, fuelling strategies & coffee orders
⏱️ [13:00] The role of gym strength in elite triathlon
⏱️ [15:27] Cramping: The strength connection
⏱️ [17:18] Matt’s fuelling evolution - from mayo subs to plain rice
⏱️ [21:00] The realities of early-career athlete life
⏱️ [24:44] Mental resilience, setbacks and chasing progress
⏱️ [27:00] Transitioning from raw talent to strategic athlete
⏱️ [29:29] Building an identity outside of sport
⏱️ [31:38] What’s next: Going back-to-back, Olympic goals & short course focus
⏱️ [35:00] Will Matt ever go long course? His take on 70.3 and Ironman
⏱️ [37:45] The future of triathlon and Matt’s legacy

If you’re ready to take your nutrition (and racing) to the next level, don’t just wing it. Start with the Triathlon Nutrition Checklist and get clear on what you need to work on today.

Links & Resources

🎙 Listen to the Episode that proves Results (EP 227)

👉 Grab the free Triathlon Nutrition Checklist to find out exactly what you're missing:

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 does it take to go from a promising junior to a world champion triathlete?
In this episode, I sit down with Aussie triathlete and 2025 World Champion Matt Hauser for a real, behind-the-scenes chat about his training load, nutrition evolution and what&rsquo;s driven his rise to the top of the world triathlon stage. Matt shares what his day-to-day looks like, how his mindset and fuelling approach have shifted over time, and the routines that support peak performance.
Whether you're an age-grouper trying to balance work and training, or just keen to hear what it takes to compete at the highest level, this episode is packed with golden takeaways.
&nbsp;Here&rsquo;s what we cover:
⏱️ [00:00] Welcome and intro to Matt ⏱️ [01:08] Career highlights: From Junior World Champ to World #1 ⏱️ [03:00] What it means to win on home soil ⏱️ [05:00] A typical training week: 30 hours of triathlon training ⏱️ [08:28] Daily routine: early starts, fuelling strategies &amp; coffee orders ⏱️ [13:00] The role of gym strength in elite triathlon ⏱️ [15:27] Cramping: The strength connection ⏱️ [17:18] Matt&rsquo;s fuelling evolution - from mayo subs to plain rice ⏱️ [21:00] The realities of early-career athlete life ⏱️ [24:44] Mental resilience, setbacks and chasing progress ⏱️ [27:00] Transitioning from raw talent to strategic athlete ⏱️ [29:29] Building an identity outside of sport ⏱️ [31:38] What&rsquo;s next: Going back-to-back, Olympic goals &amp; short course focus ⏱️ [35:00] Will Matt ever go long course? His take on 70.3 and Ironman ⏱️ [37:45] The future of triathlon and Matt&rsquo;s legacy
If you&rsquo;re ready to take your nutrition (and racing) to the next level, don&rsquo;t just wing it. Start with the<a href="https://www.dietitianapproved.com/checklist"> Triathlon Nutrition Checklist</a> and get clear on what you need to work on today.
<hr>
Links &amp; Resources
🎙 Listen to the<a href="https://www.dietitianapproved.com/podcast/episode-227"> Episode that proves Results (EP 227)</a>
👉 Grab the free<a href="https://www.dietitianapproved.com/checklist"> Triathlon Nutrition Checklist</a> to find out exactly what you're missing:
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.

Why Training Hard Isn’t Enough – Lessons from Triathlete Brent Saltmarsh

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