Picture this: you're a dedicated triathlete, passionate about your sport and you’ve got a chronic condition that complicates every step of your training. 

My guest today is Tony Hampton and I’ll admit, he joined Triathlon Nutrition Academy (TNA) doubting whether I could help him at all. Spoiler alert - I did.

After navigating the complexities of Type 2 diabetes for over 25 years, Tony had tried everything to lose weight and get his blood sugar under control. He experimented with all sorts of diets and training regimens, but inevitably kept crashing when he hit the 2 hour mark.

Since working together in TNA, Tony’s results have been outstanding and in this conversation, we talk about his journey to weight loss, blood sugar control and what he’s learned about fuelling his body properly as a triathlete with type 2 diabetes.

Don’t Be Scared of Carbohydrates

One of the most significant shifts in Tony’s nutrition strategy was his approach to carbohydrates. Previously, he adopted a low-...

If you're racing an Ironman this season and you don’t want to be disqualified, I’m sharing some crucial information you need to know. As of 17th of March, the Ironman rules have changed which means that your current hydration set up may now be illegal.

Ironman has introduced new race regulations that limit how much fluid you can carry and trust me, you don't want to be caught off guard by these changes. 

Nobody has time to read the massive 34-page document outlining the new guidelines so today I’m breaking down exactly what the new rules mean for you. I’m sharing ways to tweak your hydration strategy and how to avoid penalties while still staying properly hydrated and fueled for peak performance.

Why the New Hydration Rules?

The new limits on how much and where you can carry fluids on your bike are grounded in safety concerns. Excess weight, especially up front, can mess with your bike handling. So, by standardising hydration setups, Ironman aims to promote fair play and improve ri...

You're checking all the right boxes to optimise your performance - good fuel, hydration, sleep and recovery. No way would you put anything toxic into your body. 

But what if there’s an invisible substance leaking into your system without you even knowing?

I’m talking about microplastics and they're not just floating around in the ocean anymore. They're showing up in places you'd least expect, including your bloodstream. 

There’s a sneaky, microscopic invader you're probably overlooking and in this episode,  I'm joined by  Dr. Heather Leslie, one of the world's leading researchers on microplastics, to shed some light on this topic that's both mind-blowing and crucial for athletes looking to optimise their performance and health.

Dr. Leslie is a renowned researcher specialising in plastic and chemical pollution and gained international recognition for her groundbreaking discovery of microplastics in the human bloodstream. In 2024, she established an independent consulting and researc...

In a world obsessed with youth in sports, there's a quiet revolution happening among athletes in their 50s, 60s, 70s and beyond. These masters of endurance aren't just participating – they're demolishing expectations and rewriting the rules of athletic performance. It’s fantastic to see and gives me hope for my future as an ageing athlete. 

That makes me sound old when in reality, I’m only just reaching my 40th year. I still feel like I can train in a similar way to what I did in my 20s - going hard with limited recovery. Though, perhaps that isn’t the smartest way to train as I age.

When I recently sat down with Joe Friel, the author behind 'Fast After 50', he revealed insights so powerful they're transforming how we think about ageing in endurance sports. What he shared is more than a training theory – it's a blueprint for athletic longevity that's backed by decades of coaching elite masters athletes. 

What follows isn't just advice – it's a complete shift in how we approach athle...

If you're a masters triathlete, you already know that training in your 40s, 50s, and beyond isn’t the same as it was in your 20s. Recovery takes longer, muscle maintenance becomes more important, and let’s be honest—energy levels aren’t always what they used to be. But the good news? The right triathlon nutrition can help you train harder, recover faster, and keep smashing your goals well into your 80s and 90s if you want to!

In this guide, we’re diving into the key nutrients every masters triathlete needs to perform at their best. We’ll cover fuelling strategies for endurance training, how to support muscle recovery, and the nutrients that help you stay strong and healthy for the long haul.

That’s where health span comes in. Unlike lifespan, which is simply how long you live, health span is about how long you can live well—training, racing, and feeling great without chronic disease, injuries, or a decline in mobility. The right triathlon nutrition isn’t just about fuelling today’s s...

One of the most common questions I get asked is, “Can you help with triathlon nutrition as a vegan?” The short answer? Absolutely.

My entire approach to nutrition is built around education—not just handing out meal plans or telling you what to eat, but teaching you how to fuel your body so you can perform at your best, no matter your dietary preferences. I like to say, “Give a triathlete a fish, and they’ll eat for a day. Teach a triathlete how to fish, and they’ll eat for a lifetime.”

Whether you're vegan, gluten-free, diabetic, or can’t tolerate dairy, my job isn’t to tell you what you can’t have—it’s to show you how to get everything you need to train harder, recover faster, and smash your goals.

So, if you've ever wondered how to fuel triathlon training on a plant-based diet, you're in the right place. Today, we’ll cover the key nutrients vegan triathletes need to focus on and how to make sure your nutrition supports your performance—so you’re not just surviving, but thriving in...

Welcome back to part 2 of my conversation with the incredible Mark Allen! 

Dubbed the greatest endurance athlete of all time by ESPN, Mark is sharing the secrets behind his amazing results. Today in particular we’re focusing on mindset and motivation.

If you haven’t heard part 1 yet, I highly recommend you do that first so you don’t miss any of the wisdom he shares. 

Mindset is a big part of triathlon training and races. Whether you’re gearing up for a major training session or standing at the start line, the thoughts running through your mind greatly impact your performance.

He shares the moment from his first triathlon when he realised what a difference they made. When a competitor passed him, he felt the doubt creep in, his body tightened up and everything started to feel harder. Taking a moment to clear his mind he was able to acknowledge there was still plenty of time to retake his position. This allowed him to regain his stride and overtake the competitor, securing fourth pla...

Mark Allen is widely regarded as one of the greatest triathletes of all time. ESPN hailed him as the greatest endurance athlete, and with six victories at the Ironman World Championship, he has cemented his legacy as a true legend in the sport. His journey from a curious spectator to a dominant champion is nothing short of inspiring.

The Journey to Triathlon Greatness

Mark’s introduction to triathlon happened in 1982 on a seemingly ordinary Saturday when he stumbled upon the Ironman event on Wide World of Sports. Initially horrified at the thought of completing a 2.4-mile swim, a 112-mile bike ride, and a marathon in one day, he dismissed the idea as pure madness. However, the event lingered in his mind, and before long, he found himself training for the very race he once deemed impossible.

His competitive mindset was unique. Mark insists he was never driven by a desire to defeat others, but rather by a personal quest for growth—to see just how good he could become. His primary focu...

Have you ever felt like, no matter how hard you work or how much training you do, you aren’t achieving the results you’re capable of?

I’m not surprised.

You’re probably falling into the same trap I’ve seen so many triathletes fall into: ignoring their nutrition.
While an excellent training plan is crucial for triathlon success, you’ll never achieve your full potential if you overlook the fourth leg – nutrition.

Today, I want to share some of the most common nutritional pitfalls I’ve encountered in my years of working with beginner triathletes, Kona winners, and everyone in between.

1. Inadequate Fuelling

Many triathletes under-fuel due to a fear of carbohydrates or a history of dieting. This can lead to low energy availability and poor performance. It’s crucial to fuel according to your training load and needs, not your fears!

2. Poor Recovery Practices

Recovery isn’t just an afterthought—it’s a vital part of your regimen. Your recovery nutrition plan should be just as well thoug...

Welcome back to the Triathlon Nutrition Academy podcast for another year!

I still can't believe we're in 2025, but I hope you had an amazing holiday season filled with family, friends, relaxation, and perhaps a bit of training too.

The start of a new year is when a lot of us are setting set ambitious performance goals – but I want to make sure we’re setting goals we can reach, not ones that’ll be dropped by February.

That’s why today I’m sharing five practical and achievable nutrition goals designed for triathletes just like you!  Whether aiming for a personal best, tackling new distances, or simply enhancing your everyday energy levels, I've got insights to help you succeed.

1. Nail Your Pre and Post-Training Nutrition: This is one of the simplest ways to boost your performance and consistency is the name of the game. Pre-training, focus on carbohydrates for energy with options like toast or a banana. Post-training, ensure you're covering the "four Rs" of recovery nutrition. This ...