Thanks that's a great article bebeav, one of the only one's I've seen that comes close to fitting my circumstances (low carb, not high)
For anyone reading along the rest of it has some good info too here is the link (assuming we both found it in the same place )
https://beginnertriathlete.com/cms/article-detail.asp?articleid=326
Not from the same place, but same article. Worth a read for sure.