Lessons from an IRONMAN legend - Cameron Brown

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We talk to the undisputed king of IRONMAN® New Zealand, Cameron Brown, about his long career in the sport, the role of nutrition as the ‘fourth discipline’, and seek his advice for first timers taking up the challenge of completing the iconic Taupō course on 1 March 2025.

Q: Cam, you completed IRONMAN New Zealand an incredible 25 times as a professional, winning 12 of those races, and only finishing your career in 2023 at the age of 50. How has the event and the sport overall changed during that time?

ANZCO Foods IRONMAN New Zealand has grown immensely over the past 40 years. I remember watching the early races when it was run in Auckland with just a couple of hundred athletes. Today you’ll see more than 2,000 lining up at the start line in Lake Taupō. Back then, there were only five IRONMAN events worldwide, now there are hundreds across all geographies and of various distances. It’s gone from being an obscure sport, to today where almost everyone understands the challenge of the swim, bike and run that makes up a triathlon.

The way IRONMAN engages with its fans and athletes has also changed dramatically over that time. Today, social media allows athletes to gain exposure in ways I never had. It’s improved the ability of athletes to make a living from the sport too, with sponsors attracted to athletes with compelling stories and a strong following amongst the global IRONMAN community. It’s great for awareness of the sport, and you can see that in the growing number of first-timers stepping up to the IRONMAN challenge every year.

Q: How has the approach to nutrition evolved over the years?

Nutrition has become the ‘fourth discipline’ of triathlon. In the early days of the sport, there wasn’t a lot of understanding when it came to getting calories in during a race. Races were fuelled by bananas, figs and whatever else came to hand. Today, it’s no longer about just surviving a race, it’s about maximum capacity right through to the finish line, and the science around race nutrition has exploded over recent years.

Athletes are also far more aware of what they need to eat to ensure they can train hard and recover well. For me, I found I could easily become deficient in iron, which beef and lamb are important sources of. Now that I’ve moved into coaching, I stress the importance of balanced nutrition to my athletes, with a focus on whole foods, including plenty of lean meat, and staying consistent with diet.

Q: It sounds like good nutrition both before and during a race is essential for peak performance?

Absolutely. Nutrition is everything, whether it’s in the race, during training, or recovering. The timing of nutrition is also crucial. Getting in the right nutrients within 30 minutes of finishing a session can make or break your recovery and impact your ability to train, not just the next day, but for several days after that. As a professional athlete you can’t afford for that to happen, hence the need to be disciplined in what and when you eat.

Good nutrition is also not just about allowing your body to recover and perform, but also your brain. When you’re training and racing at intensity, a nutritional deficit can lead to silly mental mistakes. As a coach, I’m always watching for signs of unusual levels of fatigue or irritability, as they’re usually tied to inadequate nutrition. Consistency is key. If you don’t commit to a clear nutrition plan in a sport like IRONMAN, you’ll inevitably get sick or injured, plain and simple.

Q: You have raced all around the world, why is ANZCO Foods IRONMAN New Zealand so special to you?

Firstly, it’s our home event, so that immediately makes it special, and it was always a priority for me to be there and to do my best.

The key thing that makes Taupō special, is how the local community gets behind the event. From the local kids who send personalised letters to each athlete, the hundreds of volunteers out on the course helping you to succeed, to the thousands of spectators cheering you on at every corner of the run course, it’s a special experience to be part of, and it’s an event everyone involved in the sport here in New Zealand should be very proud of.

Q: What do you like about having ANZCO Foods on board as the official partner for IRONMAN New Zealand?

ANZCO Foods has great synergy with the event. As a business delivering nutrition and good health, it’s a natural fit for an event like IRONMAN New Zealand. They’re doing a great job raising awareness around fuelling your body properly. Understanding the importance of protein, amino acids, iron, zinc, and B12 (all of which are found in beef and lamb) is a vital part of the journey and plays a key role in giving every athlete the best chance to cross the finish line.

Q: What advice would you give to first time athletes lining up at ANZCO Foods IRONMAN New Zealand in March or thinking about it for 2026?

Consistency is the golden rule. I always tell my athletes to finish a training session with a little left in the tank. It’s better to do less, recover properly and be ready to go again, than overdo it and compromise the days ahead. Long-distance events like IRONMAN are about showing up day-in-day-out and putting in the work, in both the physical and nutritional aspects.

Enjoy the process. It’s easy to get too focused on race day, but the real art of IRONMAN is to get yourself in a position through your training to enjoy race day as much as possible. Learning and mastering the skills associated with each discipline can be very rewarding, as is seeing your fitness and strength improve over time. All that hard work will make crossing the finish line in Taupō an even more memorable experience - an achievement you’ll carry with you for a lifetime.