When you think of an elite athlete, a Division One All-American swimmer might come to mind. But what if that same athlete also excelled in triathlons, coached others to success, and balanced a full-time job? Meet Chad Rolfs, an extraordinary athlete who joins me fresh off an incredible performance at the Washington 70.3, to share his passion, his journey, and his nutrition strategy.  

Chad began his athletic journey as a distinguished swimmer. A Division One All-American swimmer in college, Chad was inducted into the Washington Interscholastic Aquatics Coaches Association Hall of Fame. He was known for events like the 50m Free, 200m Free, and 100m Backstroke, boasting impressive times such as a 21.15-second 50m Free back in 1989. After concluding his swimming career, Chad transitioned into coaching high school swimming for nine seasons. His passion for sports didn't wane, and in 2017, he ventured into triathlons.

Fast forward to 2024 and Chad has just completed the Washington 70.3 wi...

As a sports dietician, I’m always thrilled to witness the remarkable transformations of athletes who discover the true potential of tailored nutrition.

Today, I'm excited to share the incredible journey of Troy Bauerle, a triathlete from Echuca, Victoria, who improved his performance (practically) overnight by overhauling his nutrition.

He’s fresh off a fantastic race performance at the Long Course Worlds in Townsville. Despite a major injury that prevented proper run training, Troy still completed the course in under six and a half hours. He’s an absolute weapon!

Troy admits he was clueless about nutrition when he first started. He had no idea about the importance of carbohydrates or proteins or how essential it was to plan his meals around his training. Like many athletes, he thought sheer willpower and effort were enough for peak performance. However, this couldn’t have been further from the truth.

Troy's major turning point was when he stumbled upon one of my podcasts. Realisin...

The Sunshine Coast 70.3 race has always been an event to look forward to, but this year, it took on a special meaning as it became the first TNA event. We had people fly in from all over the world and they’re sitting down with me today for a post-race recap.

For this discussion I’m joined by Kelly (who made the journey from Idaho Falls, USA),  Steve (who travelled from a tiny town near Ontario, Canada),  Lyn (from Adelaide), and Mokka (from New South Wales). It was fantastic to finally meet in person those we had only seen virtually for years. Steve won the award for the furthest distance travelled, covering a whopping 14,912 kilometres!

It’s no secret that proper race preparation often involves spending a lot of time alone, maintaining optimal nutrition, and resting. However, our excitement to be together meant we were constantly socialising. While it wasn’t ideal for race prep, it was too enjoyable to resist. Stephen, for instance, had to remind himself to step away from the coffee...

How does one go from never planning to run to conquering the Ironman World Championship? Join us as Meredith McKenzie shares her incredible journey and the pivotal role of nutrition in her success.

Meredith's passion for triathlon started unexpectedly during a difficult period in her personal life. She joined a biking group for the emotional outlet it provided and found it meditative. Her friends encouraged her to participate in the Lava Man triathlon in Hawaii, an Olympic-length event. Despite initial resistance and never having run before, she eventually gave in to their persuasion, attempting her first triathlon.

From there, it wasn’t long before Meredith was signing up for more events, including 70.3 races and full-distance Ironman competitions.  Despite frequent headaches and low energy levels, Meredith thought she was doing alright with her diet. It wasn’t until she started the academy's program that she realised the importance of a well-structured nutritional plan, not just on...

Jet lag can be a triathlete’s worst nightmare. We train for months to perform at our best but international travel leaves us feeling sluggish and out of sync on race day.

What if there was a way to outsmart jet lag and step off the plane feeling sharp and race-ready? It might sound too good to be true but it’s not. I’ve just recorded a masterclass about beating jet lag for my TNA athletes and I want to share some of those hot tips with you too!

So, what exactly is jet lag? It’s that horrible feeling you get when there's a mismatch between your body clock and the new time zone. It's a common issue when travelling overseas, particularly when crossing multiple time zones. Symptoms increase and adjustment times are longer the more time zones you cross. Living in Australia, where it often takes 24 hours on a plane to reach the other side of the world, we're well-acquainted with the feeling.

Some common symptoms of jet lag include:

• Poor sleep
• Fatigue
• Gut discomfort

When you're jet...

Are you ready to delve into the mind of an incredible triathlete who's completed 18 Ironman races?

Yes, you heard that right, eighteen!

Leanne, an age-group athlete, has been tackling triathlons for a whopping 30 years. Not only that, but she balances this passion with raising three children and working. Her experience is vast, her knowledge is deep, and today, she's ready to share her wisdom with us.

One of Leanne’s biggest takeaways has been the importance of flexibility in training and nutrition. While we need to strive for consistency, life is unpredictable, and we need to adapt when things don’t go as planned. She advises you to do whatever you can rather than nothing at all. If you miss a session or have a bad week, don’t stress. Pick up where you left off and keep going.

Something else that made a huge difference for Leanne was having a solid support system with people who share her passion. Whether it's friends joining you for a training session or being a part of online gr...

Wondering how to fine-tune your nutrition for peak endurance performance?

I’ve got you covered. 

Today, I'll be sharing my top 10 "superfoods" that every endurance athlete should consider incorporating into their diet. I’m not talking about the typical marketing gimmick superfoods; I’m talking about nutrient-dense foods that genuinely enhance performance and overall health.

1. Berries are rich in antioxidants, in particular flavonoids, that help combat inflammation and oxidative stress from exercise. They’re also a great option for a low-carb, low-calorie snack that satisfies your sweet tooth. Berries are best when they’re fresh, locally grown and in season, but frozen berries can provide a good variety all year round!
2. Eggs are an excellent source of high-quality protein and contain the amino acid leucine, which promotes muscle protein synthesis. They are also nutrient-dense, providing B vitamins, choline, selenium, vitamin A, iron and phosphorus.  Remember to eat the whole egg, no...

Meet Lisa and Paul McDonald. We're diving into Paul's recent gruelling experience with Ultraman Australia. Lisa, armed with her expertise as a member of the Triathlon Nutrition Academy (TNA), played a crucial role in equipping Paul for success. In this blog, we'll explore their journey from training and nutrition planning to the actual race and recovery. Get ready for some actionable advice on optimising your performance in long-distance triathlons.

For those unfamiliar, Ultraman is no ordinary triathlon. It's split over three days:

- Day 1: 10km Swim and 140km Bike Ride

- Day 2: 281km Bike Ride

- Day 3: 84.4km Double Marathon

It's an event that challenges the mental and physical limits of even the most seasoned athletes. Paul explained he had a longtime interest in Ultraman but didn’t believe he could achieve those distances at first. However, the more he was exposed to the event as he watched friends compete, the more he realised that these distances were indeed achievable.

Goi...

Have you ever felt like your body just isn’t cooperating, no matter how hard you train or how well you think you’re eating? You’re not alone. Many athletes experience this, and today’s guest, Laura Hoffman, is no exception. Laura previously struggled with iron absorption issues that severely impacted her training but overcame this with tailored nutrition. Recently, she achieved a 20-minute personal record (PR) at the Western Massachusetts 70.3 Ironman, and Laura is sharing how she did it!

Laura shares that her realistic goal for this race was five hours and 45 minutes, but her “super top secret” goal was an ambitious five hours and 30 minutes. Despite facing less-than-ideal conditions, Laura did the unthinkable and crossed the finish line right at 5:30. She described the euphoric moment when she saw the time on the board and realised she had achieved her ultimate goal.

The Game-Changer: Nutrition

The real secret sauce here was a significant transformation in her approach to nutritio...

When it comes to sports nutrition, athletes are often bombarded with a plethora of choices. From protein shakes to energy bars and salt tablets, the options seem endless. But what about Coca-Cola as a performance enhancer? You probably didn't see that coming on a sports nutrition blog! But what does a triathlon dietitian have to say about incorporating Coca-Cola into your sports nutrition plan? My opinion may surprise you...

The Role of Sugar in Sports Nutrition

First, let's talk about sugar. Carbohydrates are our primary source of fuel as endurance athletes. During prolonged endurance events, our carbohydrate stores (e.g. glycogen in our muscles) can run low. Making fast acting, simple sugars that are easy to digest a great way to provide quick energy.

Coke contains these simple sugars and can provide us with a quick energy boost. In Australia, for example, Coca-Cola has 10 grams of carbs per 100 ml, making it a more potent source of carbohydrates than a standard sports drink.

Sod...