"Low-Carb" and "Carb-Loading" Are Not Contradictions

Coach Mike tells you to use fat as fuel, but also says long distances require carbohydrates — you might think that's a contradiction. It isn't. It's about knowing which fuel system to use and when.

The human body has two primary fuel tanks: fat (virtually unlimited) and carbohydrates (roughly 2,000 kcal stored in the liver and muscles). The problem is that most runners rely too heavily on their carb tank and have never developed the ability to efficiently burn fat. Runners with underdeveloped fat-burning systems hit the wall hard in the back half of long races — energy crashes suddenly and completely.

Coach Mike follows a low-carb, high-fat diet in everyday life to train the fat-burning system consistently. Then, for long-distance races, high-intensity intervals, and strength training, he strategically introduces low-GI carbohydrates. This is the two-pillar fuel system.

Sugar Is the Enemy — Carbohydrates Are a Tool

Treating all carbohydrates as "bad" is a mistake. What Coach Mike learned from years of coaching experience and his own blood work is that the problem is refined sugar — not carbohydrates themselves.

For most of his life, Coach Mike followed a high-carb, low-fat diet. He was constantly hungry, his cholesterol was above 300, and his arteries showed chronic inflammation. After switching to a high-fat, low-sugar diet, his cholesterol normalised, his weight dropped from 69 kg to 62 kg, and his blood profile reached its best levels since his twenties. When he reintroduced even "a little" bread and cereal, his cholesterol climbed back above 300. The body speaks in data.

Low-GI Carbohydrates: The Long-Distance Runner's "Usable Fuel"

Long distances, hard intervals, and strength training all require carbohydrates. But the carbohydrates you choose should be low-GI — ones that won't damage your blood vessels.

Long Distance and Carb-Loading: The Strategy for Filling the Tank

In races or long runs lasting over 90 minutes, glycogen — the carbohydrate stored in your muscles — will deplete. Carb-loading (increasing carbohydrate intake in the one to two days before a race) is an effective strategy to prevent this.

Energy Gels: Never Use Them in a Race for the First Time

Energy gels are high-GI "emergency fuel." They raise blood sugar rapidly and replenish near-depleted glycogen. But if your gut isn't trained to handle gels, they can cause serious gastrointestinal distress mid-race.

Coach Mike's Diet: The Actual Breakdown

After years of trial and error and ongoing blood work, Coach Mike's current nutrition ratios are straightforward.

Next — Vol.02 | The Science of Hydration — How 2% Dehydration Steals 10% of Your Performance →