THE IRONMAN DIET

[@stevesears8241]

Pretty bold to Blu fat. He’s the Olympic gold medalist, IM world champ, and fastest Ironman in history.

[@TJ.at.DimondBikes]

Ideal body comp and BMI are referenced from Coach Jesse Kropelnicki at QT2. It doesn't matter how fast he is now (which is way faster than I ever was)...he would be even faster if he was leaner.

[@stevesears8241]

@@TJ.at.DimondBikes It's possible but it seems unlikely that the greatest out there has trouble dieting. Regardless, still appreciate the great video as always!

[@anthonyescareno]

There is no doubt Blu is very fast, but there is also no doubt he could be faster if he lost some of the visceral and visible fat he needlessly carries. Just because he’s already super fast doesn’t mean he can’t be faster.

[@Thomas-qy4dm]

if Blumenfelt would go faster being leaner he would be leaner. He even commented on it before that he actually goes better now that when he was leaner. Same thing Lange said that he actually put on a few kg and got faster.

[@loreleialexander8607]

Probably due to better muscle development

[@anthonyescareno]

Blu was leaner in Tokyo and than in Paris, he won in Tokyo. Lange could not have been leaner at Kona 2024, please note his shirtless pictures from the week before the race.

[@JoeSylvester8]

This is great! My wife just did her first Ironman and I just committed to doing one as a relay with her next year. I will be doing the bike portion. Ive been a bmx/ mtb racer my whole life so road bike racing is totally new to me as is the training and diet. Looking forward to the new challenge. Oh, I also just bought a Dimond Marquise so I can at least LOOK fast!💪🏼😂🏁

[@ThePoitivient]

Great video, just rewatched it! Is the pre and post window the same for easy days? If I have a zone 1 run for 30-40 minutes, how long should the post fuel time frame last? Thanks

[@TJ.at.DimondBikes]

If you run 30 min...the fueling period is 30 minutes. If you run 40 min the fueling period is 40 min after your run is complete.

[@preston748159263]

I’m 6’5 245 at about 8% body fat putting my bmi at about 29. There’s no way I’m getting down to that 20 range unlesss I lose a lot of muscle.

[@TJ.at.DimondBikes]

I'm 5'10 and used to weigh 200 pounds at 10% bodyfat. I'm not saying you can't be a good triathlete at 29 BMI, I'm just saying the optimal BMI for professional racing is much lower, and yes, that would require you to lose a significant amount of muscle, but it is unlikely worth the tradeoff to lose that much muscle at your height.

[@AndrewPool.01]

So it would be okay to lose 3 pounds a week if done the way you mentioned? I want to lose but not cause injury.

[@na-dk9vm]

Hi folks. I'm wondering could I get some input from someone who knows a bit about this. So, long story short, say I go for a cycle and do lets say 4hrs, at my weight I burn whatever amount of calories. It'll say on garmin/strava. I know they're not absolutely spot on with cals burned. Then, later that day say I go for a run. Again, calories burned is logged. At the end of the day, after the 2 sessions, to get a full calorie burn, can/should I also add in 2000 cals that my body burns from being simply alive, as in my basil metabolic rate. The calories my body burns each day regardless of what I do, which for my weight, is 1900. Can I add these to the calories burned during the bike and the run ?? Thanks for all help.

[@tjtollakson]

So you get to add your exercise calorie burn to your basal rate of 1900 and that gives you your total calories for the day (you don't also get to add the 2000).

[@nech060404]

How much of a detriment is muscle weight, compared to fat? My BMI is at 25.8, but I am at around 13% bf by dexa. I think I could only handle dropping from 180 lb to 170 lb.

[@TJ.at.DimondBikes]

Muscle is definitely at detriment at the pointy end of performance but not as much as fat. Even extremely lean I carried more muscle than 95% of pros and it was detriment on the run.

[@markgrenier6787]

Can I cut those numbers in half for the half iron Man in other words if I'm 14 minutes faster for an Ironman would I be 7 minutes faster for the half iron Man or is there a parabolic curve to that hopefully I get an answer

[@TJ.at.DimondBikes]

Yes, one pound of body fat loss equals one minute faster in a 70.3. 7 pounds fat loss = 7 minutes faster.

[@elli0122]

Referenced the entirely broken BMI score in the first minute. I bailed. Sorry, TJ.

[@TJ.at.DimondBikes]

While BMI has little bearance on health it does have a dramatic impact on your triathlon performance

[@notmyrealname6272]

Yep. Absolute utter utterly shit

[@ThePoitivient]

Interesting 21% bmi... I would think lower for optimal.

[@TJ.at.DimondBikes]

BMI is body mass index and is calculated by dividing your weight in kilograms by your height in meters squared. It is not a percentage and should not be confused with body fat percentage, which for these athletes would be around 5%.

[@ThePoitivient]

@@TJ.at.DimondBikes Ahh!