Debbie talks about her experiences and observations at Ironman Hawaii World Championship 2019:

• race week "black hole training vs. HIIT/MAF
• less is more...or is more always better?
• sugar water vs. hydration with electrolytes
• why do people drink sugar water and eat candy when doing easy aerobic workouts?  
• sugar burner vs. fat burner
• carb tanks s. fat fuel tank
• 2000 calories vs. 20,000 to 100,000 stored calories 
• peak fat oxidation 
• "if you can't burn it, you store it. 
• endurance training - fat burning 
• high intensities - liver can make sugar with gluconeogenesis
• carbs are not essential but EFA and Amino Acids are essential
• performance vs. longevity or both
• fat adaptation process off season 
• first Annual Low Carb Athlete seminar!
• lessons learned from high carb fuel plan...throw up
• Real Meal Revolution green list what to eat - Tim Noakes
• fueling, training and performing 
• UCAN for fuel webinar coming this off-season
• Take the GI Distress out of your race plan!
• Fuel-Train-Perform as a Fat Adapted Low Carb Athlete
• Once you are fat adapted- you can train and race with less fuel, go faster and feel stronger without the sugar crash
• Start with UCAN before your race to keep blood sugar stable then try it on the bike then on the run - fuel as needed and listen to your body.  
• Improve recovery and repair by becoming fat adapted- as well as improve the aging process- longevity by improving mitochondria.
• Carbohydrates are not all bad- carb timing for HIIT
• Ironman top ten pro athletes
• Who is a low-carb athlete to follow race day?  
• Resources to learn more- Dr. Dan Phlews, Dr. Paul Laursen, Volek & Phinney, Peter Defty, Peter Attia and of course Phil Maffetone