It’s Monday, and we’re fresh from some great racing at Ironman New Zealand. It was really great to be down watching some racing again (and yes, I did miss racing myself!).

While down at the event, Prof Grant Schofield and I were invited to present on the low carbohydrate healthy fat (LCHF) performance for Ironman.

The link to the presentation can be found in this closed Facebook group here (anyone can join), and we think it was quite well received with 50+ people attending.

However, as always around racing, one of the main questions we always receive is “how do I fuel my races with LCHF?”. Luckily, along with two of my endurance physiology colleagues at AUT, we discussed this very topic in a paper that used theoretical energy fuel requirements of Ironman triathletes at different performance levels (~8 h, ~9 h, and ~13 h).

This paper was published in the Journal of Sports Medicine, and I’ve tried to summarise below. The science is quite heavy...