Giddy up it’s Friday and it’s meant to be my day off. But I was up early and had this QnA nearly ready to go before my swim session. Then it was back home to make some killer true gluten free banana pancakes (recipe courtesy of TS athlete Kate Murray) for Charlotte, Mack and I.

Today marks 9 years that I have been married to my lovely wife. Lucky me 🙂 , so I’m looking forward to our Friday family picnic down at the beach and my Dad is coming up for a couple of days.

Alrighty … time to get into some QnA – don’t forget to send through any questions you may have on all things performance.


Thanks again for the interesting feedback, it’s always good to hear other people’s questions as many times they relate to us all. I have one myself which might be a little difficult to answer simply and I have tried many versions but if you have time it would be good to get your thoughts.

Q:  I work shift work and it’s a little sporadic at times but mostly it’s the same as a common roster used by police force etc (2x12hr days, 2x12hr nights then 5 days off). Obviously I get lots of training done in my days off and squeeze short sessions in when I can before or after my shifts , but also need to sleep after the night shifts and it’s hard to get a ‘normal’ routine going. I was interested in knowing if you’d ever modified TS Ironman Blueprint for anyone who works similar hours? If not, is there a preference as to how to split the workouts over the 9 day roster?

I know it’s a tough one but just thought I’d ask.


A: Hey Glen,

Thanks for the question but first up, I hope you recover quickly. That looked like a nasty accident. I’m sure you’re finding those showers not so nice at the moment. Heal quick my friend.

Shift work does make it exceptionally tough to make the routine work but its not impossible). The days after repeated night shifts are definitely tough. There is a couple of ways I have worked it with athletes and it does depend on the athlete and circumstances. Some I get to adjust and do a short session immediately post the shift, then eat and sleep. Others its
sleep and then get a session in. Then there is completely working out a rotating plan i.e. over the 9 day roster that progresses as needed.

To be honest this takes a lot of work and time to get right. So I do offer this service and it starts at $500 to adjust an IM Blueprint to your specific needs for the 20 weeks. This does include once weekly email access to me for the 20 weeks.

Q: Hi Kristian

Yesterday you did an email on nutrition and muscle pain which I found quiet interesting. Especially recommending gluten free eating. My question is how then do we get enough energy to train for Ironman if you don’t eat lots of carbohydrates?


A: Hi Sue,

We can get enough energy for fuel without needed the typical triathlete diet foods of breads, cereals, pastas, rice etc. We can eat carbohydrates such as Sweet potatoes, potatoes, and any vegetable for that matter but you’ll just need to eat a little more. Then there is chickpeas, lentils etc. But a big area is eating enough fat. Fats do not make one fat … that myth has been busted again and again (in fact low fat foods will make you fat as they are full of sugar).

I digress. You want to be picky about the fats you consume. My staples are Extra Virgin Olive oil (i’m very liberal with it on my salads), coconut oil (nearly all cooking is done with this because it can tolerate a higher heat and won’t oxidise like EVOO will). I also use Organic butter and Ghee in cooking. (I never use canola, vegetable oils, margarine, and anything hydrogenated).

We can definitely get enough energy in without the highly processed grains and refined sugars that are a staple to many. It takes about the same amount of planning and it’s why I like to spend a couple of hours on a Sunday batch cooking, preparing for the week.

My typical day of training and nutrition looks like this:

Wake up:

Big glass of water

Super tonic: Water + GoChi & Jule + Greens powder, glutamine, VitD drops and VitC

Specific pre session warm up using TPPT Tools and some mobility / activation exercises
efore my swim, bike or run

Black organic, fair trade coffee.


Post Session

Recovery shake: This will have Almond milk, at least 3 fruits (banana, mixed frozen berries, pineapple etc) + kale or spinach or both, himalayan salt, protein powder, BCAAs and sometimes a tbsp of nut butter.

Sometimes this is enough to get me through to a snack time. After bigger sessions I’ll make an omelette with a load of veggies.

Snacks are usually  home made fruit balls (dates, apricots, shredded coconut, cocoa, almonds blitzed in food processor) or fruit, nuts, carrot sticks/celery with nut butter

Lunch is ALWAYS a salad chosen from one of them many I have in TSU recipe area and it’s
always on the big side.


Snack or Post session shake (more fruit and veg). Notice I’m eating a lot of vegetables.

Dinner will be protein and vegetables.

Once a week (today) or maybe two meals in the week I’ll choose something sub-optimal. Yes … I’m human 😉 and I don’t believe I am gluten sensitive (will be determined after genetic testing) but I do feel better when I eat that way. So my sub optimal meals i.e. grilled fish and chips (we do take a salad) for Friday picnic and then if I can get a good sourdough (lacking on Sunny Coast), I’ll have some of that post my big weekend session.

Rinse and repeat. I feel good, I recover quick, my sessions feel great and I don’t get GI problems.

It’s doable but most people wrongly believe they can’t get by without the highly refined foods we have been told to eat .. even by so called sports nutritionists. I’ve seen some real interesting recommendations. We just have to eat real food and do it 90% of the time. I still love a good pasta or a good rice dish but I limit these greatly and feel so much better for it and I do enjoy a good bowl of steel cut oats once or twice a week (especially in winter).

Some people still do ok on ‘grains’ like Quinoa,  amaranth, wild rice etc. Best way to find out is follow something like the Gluten Free Solution for at least a few weeks (ensuring you consume more vegetables and fats than what you likely normally do).. see how feel and then add something back in. See if your body gives you a response.

Q: Kristian,

I know you have covered this before in an QnA but I cannot find it. You mention big ass pull buoy in your Ironman Plan etc but I can only find the generic normal sized ones. Where can I get a ‘big ass’ one 🙂


A: What I have done in the past is taped or glued two together but it makes them quiet long (especially if you have short ass legs like yours truly…) so you can glue two together and cut it down a little so it’s like 1.5x or 1 3/4. However, one of my athletes sourced the hard plastic ones (from somewhere in Italy) that Brett Sutton showed in his post a while back.

This is simply awesome and the most buoyant PB I have ever used. Problem is everyone is out of stock and no one seems to know if and when they can get more. I have an extra one and am thinking hard on getting them produced.

Anyway know of a person who deals in plastics..?!

Have a great weekend.



PS. TSU opens next Thursday … get on the early bird list