Rachel Okonkwo
Age-Group Triathlete | Open Water Swimmer | Sports Nutritionist
20 articles published
About Rachel
Rachel Okonkwo is a 31-year-old triathlete based in Birmingham with a background in competitive swimming. She transitioned to triathlon to challenge herself across all three disciplines and now races at Olympic and half-Ironman distance. Rachel holds a diploma in sports nutrition and brings an evidence-based approach to her writing on fuelling and recovery.
Articles by Rachel
Tart cherry for triathlon recovery: what the 2026 evidence really says
A 2026 systematic review found possible benefits for strength recovery and short-term inflammation markers, but not a universal fix for soreness or readiness.
Post-triathlon rehydration: what a 2026 trial says about water, coconut water and sports drink
A small 2026 crossover trial compared flavoured water, coconut water and a carbohydrate-electrolyte drink after exercise-induced dehydration. Here is what it found—and what it cannot prove for triathletes.
Triathlon gut training: reach 60–90g of carbs per hour
The 60–90g-per-hour carbohydrate range is useful for long endurance racing, but it is not a starting instruction for every triathlete. Here is how to train your gut, choose a realistic target and test it before race day.
Triathlon hydration and sodium per hour: a safe starting point (and when to adjust)
Hydration planning gets noisy fast: one athlete swears by “drink to thirst,” another pushes fixed bottles-per-hour, and sodium advice ranges from “none” to “as...
Salt, sweat and sodium: a simple triathlon sweat-rate test and fueling calculator
A practical at-home sweat-rate test, plus a simple way to estimate hourly fluid and sodium needs for training and racing.
REDs in triathlon: the fuelling-first checklist that beats the trap
Relative Energy Deficiency in Sport (REDs) is the most under-diagnosed cause of plateaued performance, lingering injury, and unexplained fatigue in age-group triathletes. This is the fuelling-first checklist that catches it early, plus the IOC consensus benchmarks for what 'enough' actually looks like.
Race-week fuelling for long-course triathlon
Race week is the period when the most preventable mistakes in long-course racing get made. The training is done. The kit is sorted. The only remaining variable...
Sodium for triathletes: how much is too much (and when you actually need it)
If you have ever lined up for a long race with a pocket full of salt capsules, you are not alone, and you might still be wrong. Triathlon’s sodium discourse...
Triathlon Nutrition Fundamentals: Macros, Timing, and Fuelling
Elite triathlon performance is built on a nutritional foundation most athletes underestimate. The fuelling secrets that separate consistent performers from the rest.
Post-Race Recovery: Tips for Bouncing Back Stronger
After the thrill of crossing the finish line and the exhilaration of race day fades, many athletes find themselves facing a critical yet often overlooked phase: post-race recovery.
Race Day Nutrition: Fueling for Success
Triathlon race day nutrition plays a crucial role in determining the success of an athlete’s performance.
How to Fuel Your Body: Nutrition Tips for Triathletes
Nutrition is the fourth discipline of triathlon — fuelling correctly before, during, and after training and racing determines how well your hard work translates into performance.
Triathlon Nutrition: Daily Eating Strategies That Actually Work
Effective triathlon nutrition isn't complicated — but it is commonly misapplied. Here's what actually works and the most costly mistakes to avoid.
Boosting Your Cycling Performance with Power Meters
Power meters have transformed cycling training for triathletes over the past decade. What was once a tool exclusive to professional cycling teams is now accessible to any athlete willing to invest...
Nutrition For The Endurance Athlete
Endurance athletes have distinct nutritional requirements across training, tapering, and race phases. A comprehensive guide to fuelling every phase correctly.
Overcoming Open Water Anxiety in Triathlon: Strategies That Work
Open water anxiety is one of the most common obstacles triathletes face, and one of the most solvable.
Mastering Open Water Swimming
Open water swimming challenges pool swimmers with navigation, conditions, and mental demands. Here's how to prepare comprehensively for the triathlon swim.
Tapering Strategies for Optimal Race-Day Performance in Triathlon
Effective tapering transforms months of hard training into race-day performance. Master the key variables — volume, intensity, duration, and mental prep — for triathlon.
Sports Nutrition.
Sports nutrition for triathletes goes well beyond general dietary advice. Here is a comprehensive guide to macronutrients, timing, hydration, and race-day fuelling.
Smart Swimming Goggles for Triathletes: Features and Honest Review
Smart swimming goggles offer GPS tracking, in-goggle displays, and stroke analysis for triathletes. Here are the genuine benefits — and the honest trade-offs.