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How to Maximise Your Triathlon Performance in Less Training Time

Apr 04, 2025

You’ve got all the gear. Your bike’s dialled. Your training plan is on point. But you’re dragging yourself through every session, and that spark you had at the start of the season? Gone.

You're constantly tired. Recovery is slow. Motivation is slipping.

Or maybe you’re still going through the motions—green boxes in TrainingPeaks, ticking off sessions—but when it comes to your nutrition, you're winging it. Buying every new gel and powder that hits the shelves hoping something sticks.

Sound familiar?

Here’s the hard truth: your nutrition is probably holding you back.

Most triathletes don’t have a solid, structured plan to fuel their training. But when you get it right—when you fuel properly for the right session, recover like a pro, and stop guessing—it changes everything. You’ll train harder, recover faster, and race like the athlete you know you can be.

Here are five red flags your nutrition is letting you down—plus what to do about it.

1. You’re Always Tired

Yes, triathlon training is demanding. But if you’re feeling flat all the time, it’s a sign something’s off.

Chronic fatigue isn’t a badge of honour—it’s a warning sign. Under-fuelling, especially with carbohydrates, is usually the culprit. So is poor hydration and skipping recovery nutrition.

✔️ Fix it: Start fuelling your sessions with intention. Time your carbs before, during, and after training. Match your hydration to your sweat rate. And never underestimate the power of a solid recovery meal.

2. Your Recovery is Sluggish

If you're still sore two days after a session—or always feel like you’re behind the recovery curve—your nutrition isn’t keeping up.

Too much or too little protein, poor daily eating habits, and delayed fuelling post-session can all stall your recovery.

✔️ Fix it: Nail your protein intake—20-30g every 3-4 hours is a good rule of thumb. Prioritise nutrient-dense meals, and make recovery nutrition a non-negotiable part of your training.

3. Your Gut Hates You on Race Day

Bloating, nausea, sloshy stomach, toilet stops mid-run... you don’t have to suffer through it.

Most gut issues in training and racing come from using the wrong sports nutrition products—or no strategy at all.

✔️ Fix it: Test different fuelling products in training, not just on race day. Find what works for you. Then train your gut to handle the carbs you need to perform. Hydration plays a massive role here too—so don’t neglect your fluids.

4. You Bonk Mid-Session (or Mid-Race)

Running out of energy halfway through a session? Or fading fast at the end of a race?

You’re probably starting under-fuelled or not eating enough during. Remember, your body needs more than just a banana 10 minutes before you swim.

✔️ Fix it: Fuel your longer sessions and races with a clear plan. Carbohydrate loading isn’t just for Ironman. What you eat 24–48 hours before matters. So does what you eat during. Dial in your race nutrition strategy—then practise it.

5. You Don’t Have a Plan

Let’s be real. If your nutrition strategy is based on what your training buddy does or what you read in a Facebook group... it’s time to level up.

Guesswork leads to underperformance.

✔️ Fix it: Get a proper plan. One that’s structured, evidence-based, and designed for triathletes. Understand how to read food labels, which supplements are worth it (and which are a waste), and how to fuel your training, your goals, and your life.

You Can Keep Guessing... Or You Can Get a Plan

You can keep piecing together random advice from podcasts, Instagram posts and what your mate swears by. Or you can get a proven system that shows you exactly how to fuel for performance, step by step.

That’s what we do inside the Triathlon Nutrition Academy. No fluff. No BS. Just real, practical strategies designed for busy, driven triathletes like you.

If you’re ready to train harder, recover faster, and finally unlock your full potential—without adding more hours to your week—now’s the time to get on board.

💥 Join the Triathlon Nutrition Academy. Let’s turn your nutrition into your secret weapon.