24/09/2026
These are the habits I see separate the athletes who get fitter every season from the ones who stay tired, stuck and injured.
I'm an Advanced Sports Dietitian, the former Sports Dietitian for Triathlon Australia and an age-group triathlete who fits training around three kids.
So if a habit needs a two-hour Sunday meal prep marathon, it doesn't make my list. 😂
You don't need a new gel, a 12-product supplement stack or a set of carbon wheels (although I won't talk you out of the wheels 🙈).
1️⃣ Eat your fruit and veg. Yes, really. 🥦
Aim for 5 serves of veg and 2 serves of fruit every day. Big training blocks put your immune system under pressure, and the colourful stuff helps keep you on the start line instead of in bed with the sniffles.
2️⃣ Chase 30 different plants a week. 🌈
Research found people eating 30 or more plant types a week had a more diverse gut microbiome than people eating 10 or fewer. Herbs, spices, nuts, seeds, legumes and wholegrains all count, so the pepitas on your porridge are doing more than you think.
3️⃣ Train your gut like you train your legs. 🚴♀️
Your gut adapts to carbohydrate during exercise the same way your muscles adapt to load. Practise your race fuelling on your long rides and runs, because race day is not the day to do anything weird.
4️⃣ Protect your sleep like it's a PB. 😴
Sleep is when your body repairs from training and locks in the fitness you worked for. If your alarm is set for a 4:45am swim squad, your bedtime needs to move too.
5️⃣ Lift heavy things twice a week. 🏋️♀️
Swimming and cycling do very little for your bones, and strength work fills that gap while making you more resilient to injury. It's the first session most triathletes drop when life gets busy, and it's the one that keeps you training all year.
6️⃣ Spread your protein across the day. 🍳
Most age-groupers eat barely any protein at breakfast and a giant steak at dinner. Your muscles do better with 20 to 40g every 3 to 4 hours, so start with a proper protein hit at breakfast.
7️⃣ Eat before your early sessions. 🍞
Rolling out of bed for a 5am ride on an empty tank is one of the most common mistakes I see. A slice of toast with honey and a banana gives you enough fuel to hit your session targets instead of just surviving them.
Boring habits done every day will beat a shiny new supplement every single time.
This is exactly what we're building at Triathlon Fuel Camp, which kicks off at the end of September.
👉 Comment CAMP and I'll send you the details to save your seat.
