You need carbs right?

Well that may not be true. There’s a huge line of science & nutrition to support fat adapted training programmes.

When training for my initial Ironman 70.3 I went heavy on carbs, but I think it heavily impacted my energy spikes throughout each training day, not always for the better.

Low carb, keto or fat adapted training has always interested me, and it could be the secret nutritional plan you’ve been waiting for.

I really hope this helps your nutrition strategy; for racing or for life; moving into 2024.

So what is fat adapted training?

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The Main Feature

Leg one: Understanding Energy Metabolism in Marathon Training

In marathon training, the body's energy systems are pushed to their limits, necessitating a deep understanding of how energy is produced and utilized. Traditionally, carbohydrates are the primary fuel source, particularly important for endurance sports. Carbohydrates, when consumed, are broken down into glucose and stored as glycogen in the muscles and liver. During exercise, this glycogen is converted back into glucose and used to produce ATP (adenosine triphosphate), the energy currency of the cell, through a process called glycolysis. This pathway is efficient and rapid, making it ideal for supplying energy during high-intensity activities. Learn more about how I track my glucose here.

However, this is not the only pathway available for energy production. In a low-carbohydrate environment, the body begins to rely more heavily on fat as a fuel source. Fat, stored as triglycerides in adipose tissue and muscle, is broken down into fatty acids through lipolysis. These fatty acids are transported to various tissues, including the liver, where they undergo beta-oxidation to produce acetyl-CoA. Acetyl-CoA then enters the citric acid cycle and the electron transport chain, resulting in ATP production.

The shift to fat as a primary energy source is marked by a state known as ketosis, wherein the liver produces ketone bodies from fatty acids, which can be used by the brain and muscles for energy. This metabolic state can be advantageous for endurance athletes like marathon runners due to the large energy reserve provided by fats. However, the body’s capacity to use fat efficiently doesn’t happen overnight; it requires a period of adaptation and training.

T-1: Mental Preparation

Leg 2: Physiological Adaptation and Implications for Marathon Training

Transitioning to a low-carb diet for marathon training involves significant physiological adaptations. Initially, as the body depletes its glycogen stores and starts to rely more on fat, athletes may experience a drop in energy levels, often referred to as the "keto flu." This phase can be challenging, as it may temporarily affect training performance and overall energy.

However, with continued training and adherence to the diet, the body becomes more adept at using fat as fuel, a process known as fat adaptation. This adaptation involves increases in the enzymes needed for fat metabolism and changes in muscle fiber composition, enhancing the muscles’ ability to oxidize fat. For marathon runners, this can mean a more consistent and prolonged energy supply, crucial for endurance events.

The impact of a low-carb diet on marathon training is complex. While enhanced fat oxidation may benefit long, steady-state endurance runs, the lack of readily available glycogen can hinder high-intensity training elements, which are also essential in a well-rounded marathon training program. This underscores the need for a carefully balanced approach, possibly incorporating strategic carbohydrate intake around key high-intensity workouts.

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Leg 3: Nutritional Strategies and Health Considerations

Adopting a low-carb diet for marathon training requires careful planning to ensure nutritional adequacy and overall health. Protein intake becomes crucial to prevent muscle loss and aid in recovery. Adequate fat intake is also essential, not just for energy, but for the absorption of fat-soluble vitamins and the provision of essential fatty acids.

Micronutrient intake is another critical consideration. A low-carb diet can sometimes lead to deficiencies in nutrients typically abundant in carbohydrate-rich foods, such as certain B-vitamins, fiber, and antioxidants. Therefore, a well-planned diet should include a variety of nutrient-dense foods, such as leafy greens, nuts, seeds, and quality proteins.

Hydration and electrolyte balance are also vital, as shifts in carbohydrate intake can affect fluid and electrolyte regulation in the body. Athletes might need to pay more attention to their intake of sodium, potassium, magnesium, and calcium to maintain optimal hydration and muscle function.

Given the individual variability in response to diet and training, it’s highly recommended that athletes work with sports nutritionists and coaches to tailor their diet and training plans. These professionals can provide guidance on meal timing, macronutrient ratios, and strategies to optimize performance and recovery throughout the training cycle.

So that’s how low carb training can work for you.

Coaches Corner

WOTW: Workout of the week

As a marathon runner preparing for a long 30km run with a focus on heart rate training, it's essential to structure your workout effectively. Integrating heart rate zone training can help improve your cardiovascular efficiency, endurance, and pace management. Here’s a plan tailored for your needs, incorporating different heart rate zones:

Understanding Heart Rate Zones:

1. Zone 1 (50-60% of Max HR): Light intensity, easy recovery.

2. Zone 2 (60-70% of Max HR): Aerobic zone, comfortable pace, can hold a conversation.

3. Zone 3 (70-80% of Max HR): Moderate intensity, improving aerobic fitness.

4. Zone 4 (80-90% of Max HR): High intensity, improving maximum performance capacity.

5. Zone 5 (90-100% of Max HR): Maximum intensity, short intervals.

Workout Structure:

1. Kilometers 1-5: Warm-Up

   • Start easy in Zone 1 (50-60% Max HR).

   • Gradually increase to Zone 2 (60-70% Max HR) by the end of 5 km.

   • Focus: Loosen up muscles and prepare your cardiovascular system for more intense effort.

2. Kilometers 6-15: Aerobic Base Building

   • Maintain a steady pace in Zone 2 (60-70% Max HR).

   • Focus: Build endurance and train your body to utilize oxygen efficiently.

3. Kilometers 16-25: Technical Heart Rate Training

   • Kilometers 16-20: Increase to Zone 3 (70-80% Max HR).

   • Kilometers 20-22: Push up to Zone 4 (80-90% Max HR) for higher intensity.

   • Kilometers 22-25: Drop back to Zone 3 (70-80% Max HR).

   • Focus: Improve your lactate threshold and cardiovascular strength.

4. Kilometers 26-30: Cool Down

   • Gradually reduce intensity back to Zone 2 (60-70% Max HR) and then to Zone 1.

   • Focus: Aid recovery, lower heart rate gradually.

Additional Tips:

• Hydration and Nutrition: Keep yourself well-hydrated and consider energy gels or electrolytes, especially in the later stages of your run.

• Pacing: Be mindful of your pacing. It’s easy to start too fast, especially in the early kilometers. Stick to the plan.

• Monitoring: Use a reliable heart rate monitor for accurate tracking. Regularly check your HR to ensure you’re in the correct zone.

• Adjustment: Listen to your body. If you feel you're pushing too hard, especially in the technical HR training section, it's okay to adjust your intensity.

Remember, the key to effective heart rate training is consistency and listening to your body. It’s not just about hitting the numbers; it’s about how your body feels and responds to the training.