Today is mostly the sound of continuous pecking of the keys on the keyboard and the occasional banter or thought provoking question thrown out that usually has everything and anything relating to the sport of Ironman triathlon.

Pete and I are tapping away here at the temple of awesome that is TS HQ, working on content for TS Life.

Me, I’m down in the trenches of nutrition, reading through studies, going over my own writing, thoughts, reflections and putting those thoughts onto my computer screen.

Last night, I was again, playing ‘mad scientist’ and trying to improve upon our FreedomFuel recipe and I think I have. Those recipes are neatly typed up and residing in a google drive folder.


So one of the other documents I’ve been writing today on nutrition is about race preparation and I thought I’d pull a key piece of the puzzle from it.

It’s something we should be always striving to better at.

I have written about (especially in my Ironman and 70.3 Blueprints and now updated) and even talked about race preparation but there is still more to be written and more learning to be done.

I mean it takes weeks, months and even a good year to get your fat adaptation to awesomely effective levels so a keen eye should always be on improving that end.

Simply, being better adapted means you pretty much kill the ‘dreaded’ bonk from ever happening as the bonk aka hitting the wall is an effect of the carb dependent athlete.

You become metabolically efficient and that means you also greatly reduce the potential of getting gastrointestinal distress come race day. Mainly because you find you don’t actually need as much carbs as you did before.

That is freedom.

But a major reason that you should work on becoming more fat adapted – eating a high fat, mod protein, lowish carb diet is so that come race day your insulin sensitivity will be high.

You could bet that the majority of carb dependant Ironman athletes are boarding on insulin resistance – something I wholly believe many athletes will wake up to in years to come. The roller coaster of sugar highs and lows is a daily reality to many an Ironman athlete and the body can only tolerate so much abuse.

When you are continuously assaulting your body with refined and simple carbohydrates in and out of training – (health concerns aside) you are very likely limiting how well your body will absorb the carbs you ingest on race day.

Read back up a little so we’re clear. I’m not recommending no carbs. I’m recommending ‘lowish carbs’, the right type of carbs and being highly strategic about when you eat carbs.

Carbs when used strategically can do amazing things for your performance. This can only be possible if you haven’t bogged your insulin receptors down with the constant barrage of carbohydrate feeding.

When you’re well fat adapted – the carbs you do take in will actually do their job. Yes these fast acting energy sources thrown strategically into an insulin sensitive body (meaning those receptors are sharp) will act like a rocket up your ….!

Insulin sensitivity is the key.