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  1. #1
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    riding on ketogenic diet - who's doing it?

    The purpose of this isn't to explain a keto diet but there is a plethora of information out there for those that are interested. To give a quick summary it is basically what atkins diet was derived from. Mainly fats and protein, very few carbs (~20g a day net. Ymmv)
    Your body may go through a crash period for a couple days a little ways into it where you feel sick and lethargic but after you break your reliance on carbs you feel great

    Anyway i have done this off and on for a little over a year. The first time i lost 20 lbs and 4 percent body fat in a month with no working out, all while eating cheese and bacon. Even better was the fact that i had more energy than i have had since i was a kid and i didnt really get hungry ever.

    Now, it is not usually recommended to do high intensity cardio on these diets for a few reasons. I wont get into it but rather will share my experience. Last year i did quite a bit of riding using strava and what i found was exactly what i thought. Most of the time on this diet i was faster. There were a few times that i was freakishly fast before but also days that i was a slug. Keto diet gave me consistency.


    Meaning on my road rides instead of going from 16 on a crappy day, 17.5 average and 19 on a perfect day, i was between 17.5 and 18 every day. The only downside that i found was that my energy reserves were not quite as good for sprinting, climbing difficult hills etc. All in all it was a good tradeoff though. Also sometimes while eating normally i get almost violently hungry while i ride. Like i would fight someone for food. Not so on the diet

    Anyway, the purpose of this thread was to see what others experiences were with this and maybe encourage a few others to research it and give it a shot. Im back on it and feel better than i ever did eating carbs.

  2. #2
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    No one is doing good long term on that diet, you can't starve yourself into fitness. Your body runs off glucose, not fat. No reputable endurance athlete is on a low carb diet. Those diets just lead to thyroid damage, high blood pressure, hardening of the arteries, heart attacks and overall poor heath, just ask Dr. Atkins, oh wait....you can't he died of heart disease.

  3. #3
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    Quote Originally Posted by Joshua_B View Post
    No one is doing good long term on that diet, you can't starve yourself into fitness. Your body runs off glucose, not fat. No reputable endurance athlete is on a low carb diet. Those diets just lead to thyroid damage, high blood pressure, hardening of the arteries, heart attacks and overall poor heath, just ask Dr. Atkins, oh wait....you can't he died of heart disease.

    +1 LOL Good Fing luck... High Carb/Low Fat will get you ripped and fast on a bike.
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  4. #4
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    Quote Originally Posted by Joshua_B View Post
    No one is doing good long term on that diet, you can't starve yourself into fitness. Your body runs off glucose, not fat. No reputable endurance athlete is on a low carb diet. Those diets just lead to thyroid damage, high blood pressure, hardening of the arteries, heart attacks and overall poor heath, just ask Dr. Atkins, oh wait....you can't he died of heart disease.
    Actually atkins didnt die of heart disease but rather as a result of a fall he had, thats a common rumor though

    I felt the same way until i tried the diet, but using ketones for fuel gives much more consistency. I have as much energy now as i did when i was 16, where as before i had ups and downs no matter what. Its hard to put into words the effect it has but the additional energy is very noticeable

  5. #5
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    I thought ketones were a by product of breaking down fat stores to supply energy in the form of ATP, rather than the actual source of the energy.

  6. #6
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    According to the book "Paleo Diet for Athletes", you should increase your carb intake before and after an event.

  7. #7
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    A keto diet is prescribed in certain medical conditions, most notably epilepsy and certain cancers. It is altering your body chemistry, In those specific medical conditions, altering the chemistry is the point, part of the treatment, and the patient remains under a doctor's care.

    People without specific medical conditions should not routinely go keto. Very few people remain on these fad diets very long, so no major harm will be done. In a few months most people will slip back into a normal (healthier) eating pattern.

    Since 1920 an estimated 23,000 fad diet books have been written. Not one has withstood the test of time and proven effective in the long run.
    So many trails... so little time...

  8. #8
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    Quote Originally Posted by Joshua_B View Post
    No one is doing good long term on that diet, you can't starve yourself into fitness. Your body runs off glucose, not fat. No reputable endurance athlete is on a low carb diet. Those diets just lead to thyroid damage, high blood pressure, hardening of the arteries, heart attacks and overall poor heath, just ask Dr. Atkins, oh wait....you can't he died of heart disease.
    One of the most ignorant comments that can be found on MTBR. Good job.

  9. #9
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    No the fad diets are the definition of ignorant.

  10. #10
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    Quote Originally Posted by Joshua_B View Post
    No the fad diets are the definition of ignorant.
    Fad, unhealthy, and unsustainable.
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  11. #11
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    I don't think his comment was 100% ignorant. What is the point of low carbs anyway? Are carbs the ennemi?

    Training or practicing whatever endurance sport on a very low carb diet is just a bad idea. There are way too many body functions running on carbs. Carbs supports training adaptations, immune function and performance overall.

    Experts recently stated it quite clearly, any endurance athlete wishing to perform should rely on carbohydrates before, during and after training. There is hardly any way you will come around this very simple fact.

  12. #12
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    "What is the point of low carbs anyway? Are carbs the ennemi?"

    Not universally, but in many cases they are. More directly put, high glycemic index carbs and fructose are absolutely the "ennemi". Frutose is literally a poison.

    "Training or practicing whatever endurance sport on a very low carb diet is just a bad idea."

    Don't know where this "training ... endurance sport" business came from, but you're displaying the same ignorance as others are.

    "There are way too many body functions running on carbs. Carbs supports training adaptations, immune function and performance overall."

    Your body doesn't run directly on carbs and there are NO essential carbs. Oxygen supports "training adaptations, immune function and performance overall", as do fats and proteins. What you have said is meaningless.

    "Experts recently stated it quite clearly, any endurance athlete wishing to perform should rely on carbohydrates before, during and after training. There is hardly any way you will come around this very simple fact."

    Since when did this become about "endurance athletes" and when did you get to choose the "experts"? This thread is about riding on a low-carb diet, not about performing at the very highest levels on one.

    Low carb diets aren't a fad except to the uninformed.

  13. #13
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    Quote Originally Posted by craigsj View Post
    "What is the point of low carbs anyway? Are carbs the ennemi?"

    Not universally, but in many cases they are. More directly put, high glycemic index carbs and fructose are absolutely the "ennemi". Fructose is literally a poison.


    Your body doesn't run directly on carbs and there are NO essential carbs. Oxygen supports "training adaptations, immune function and performance overall", as do fats and proteins. What you have said is meaningless.


    .
    "Fructose or Fruit Sugar is ONLY a problem when Fat content is high. Fat blocks the wall of the veins and arteries. This causes high blood sugar levels. So no, Fructose by it self is not a poison." Dr. Graham

    "Adenosine Triphosphate and Gluclose work directly with one another. So without SUGAR there is very little intracellular energy transfer."

    "Fruit Sugar is your friend, Fat is your enemy."

    FYI I eat nearly 700 Carbs per day. I'm 165lbs and 7% BF
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  14. #14
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    I have been paleo for 2 years. High fat, low carbs diet.
    I do not think the word "diet" properly describes my eating habits, it is more of a lifestyle and I do not feel limited in any way.

    I have had some inflammation problems, which had lead me to try different diets in the past and paleo has worked the best.
    I am not 100% off the fructose, since I consume a significant portions of fruit (trying to limit it though to 20g/day), but have been successful to increase my intake of vegetables (in all forms - raw, cooked, juiced...)
    Besides the high quality fruit and vegetables I eat mostly organic grass fed chickens and beef. Wild caught low mercury fish 2-3x a week. Duck, Game, Lamb...
    Grass fed eggs.
    Sprouted nuts and seeds.
    Very little dairy.
    No rice, no potatoes (occasionally have sweet potatoes), no grains (no bread or pasta.) No legumes, only occasionally sprouted been hummus.

    We (I and my wife) prepare about 95% of our meals at home.

    My diet also consist of high quality fat (ghee, grass fed butter, lard, goose and duck fat, organic bacon fat, coconut oil, macadamia oil, olive oil for cold salads...)

    I do feel much healthier and energetic. My inflammation is under control. All my blood test have been very good.
    I am free of any pharmaceutical drugs.
    I use natural supplements, anti-inflammatory, anti-oxidants. I am not very strict about this and do not take them on regular basis.
    But when I do it is vit. D and K, omega oils, curcumin, msm, astaxanthin, magnesium...

    I rarely drink alcohol, not even beer (I know, weird...)
    But I like beneficial herbal teas - rosehip, ginger, nettle, licorice...
    I never consume regular sugar, use raw honey and maple syrup instead.

    I have always been lighter with 140lbs and 5'9" and it has not changed since being paleo, if anything I have harder time to gain more weight . Which can be a challenge with low carbs...

    I usually bring some boiled eggs, bacon, nuts and fruit on my longer rides and it works for me.
    I do not race though so I can't comment on that.
    I am also practicing intermittent fasting - I eat only in 6-8 hour window, usually from 11am to 6pm. So I don't eat prior or during my morning rides, unless they last more than 3 hours.

    Another important thing is a good night sleep. I struggle sometimes with this simply because I lack the discipline to get in bed on time
    Last edited by jazzanova; 05-06-2014 at 09:16 AM.

  15. #15
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    I lost 20 lbs.
    I eat rib eye steaks.
    I drink beer (lots).
    I'm not on a diet.
    I quit processed foods.

  16. #16
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    Quote Originally Posted by craigsj View Post
    "What is the point of low carbs anyway? Are carbs the ennemi?"

    Not universally, but in many cases they are. More directly put, high glycemic index carbs and fructose are absolutely the "ennemi". Frutose is literally a poison.

    "Training or practicing whatever endurance sport on a very low carb diet is just a bad idea."

    Don't know where this "training ... endurance sport" business came from, but you're displaying the same ignorance as others are.

    "There are way too many body functions running on carbs. Carbs supports training adaptations, immune function and performance overall."

    Your body doesn't run directly on carbs and there are NO essential carbs. Oxygen supports "training adaptations, immune function and performance overall", as do fats and proteins. What you have said is meaningless.

    "Experts recently stated it quite clearly, any endurance athlete wishing to perform should rely on carbohydrates before, during and after training. There is hardly any way you will come around this very simple fact."

    Since when did this become about "endurance athletes" and when did you get to choose the "experts"? This thread is about riding on a low-carb diet, not about performing at the very highest levels on one.

    Low carb diets aren't a fad except to the uninformed.
    You clearly lack basic nutritional and physiological knowledge, you should not call people ignorant especially when saying fructose is a poison and oxygen supports training adaptation and immune function. Go read a bit before dismissing what people have to say regarding you ''belief'' based on actual knowledge on nutrition and physiology.

    Stop claiming people say meaningless stuff just because it hurts your pretty darn stupid dogma.

    Go ahead, neg rep me and go read another bro-science blog out there.

  17. #17
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    My dad had 5 stints put in his heart and his blood results were horrible. He went Ketogenic probably a half year ago and he has dropped 60 pounds, his blood test have come back off the charts good, and he has more energy than i've ever seen. He's been taken off all his heart meds and all the other stuff he was on and just takes vitamins now.

    Anywho, I of course am my fathers son just younger. My blood test are horrible and i'm sure heart disease is in my future. HOWEVER, I do Ironmans and centuries for fun and my dad doesn't. I really really want to know how to fuel for longer events? What have you (the ones not knocking this lifestyle change, not diet) been doing to fuel on longer rides?

    I've been reading through Peter Attia's EatingAcademy and i've noticed he eats Keto all the time, but uses just enough carbs for fuel during some events.... what are you all doing?

  18. #18
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    What are you eating now?
    Round and round we go

  19. #19
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    Honestly I haven't changed my bike diet because I know what works, but to remain in ketosis I will need to change it. I do the typical Gu's, Cliff Bars, and usually Accelerade in my bottles... but that is nothing good for a Keto diet.

  20. #20
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    I'm afraid that yo yo'ing by eating lots of carbs on the bike/run then going back to 70% plus in fat, that canít be good. My body will be confused and not know whether it should be processing the carbs or ketones. Itís hard to find any athletes, other than Peter Attia, that tell you how they fuel for longer events while on this lifestyle. I want to hear what others are doing.

  21. #21
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    Quote Originally Posted by irishpitbull View Post

    FYI I eat nearly 700 Carbs per day. I'm 165lbs and 7% BF
    I hope you realize that this is a mind-bogglingly small amount--a single carb weighs far less than a speck of dust. You've probably already died of starvation.

  22. #22
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    Does anybody still do Keto around here? I've cut out pasta, bread and processed foods.

  23. #23
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    I do, I have been for about 2 months now. I'm not on the "keto diet" but am in ketosis. I don't eat as much fat as the keto diet calls for. I'm eating a pretty low calorie, moderate fat, moderate protein diet. I keep my carbs usually under 40g and I try to eat around 100g of protein a day. So far it's been working for me. I've lost over 20 lbs and about 6% of body fat. Every week I've been losing about 2 lbs of body fat.

    My riding and fitness in the beginning of the diet was definitely rough. I just felt awful. I must have become "keto adapted" because my last few rides have been amazing. I'm riding faster, have ridiculous endurance, and definitely having more fun. I never get any heaviness in my legs, never get any cramping. I have gone on much longer rides with more climbing and have not bonked. Not even close. What I'm lacking is power. Long sustained climbs are fine, short steep climbs are fine, but if I get a long steep climb I hit the wall pretty quickly. I'm ok with this tradeoff. Once I get to my ideal weight / fat percentage I'll start adding some really healthy plant based carbs back in my diet.

    I do have to plan my snacks pretty carefully. I'll eat some strawberries or a cup of blueberries before a ride. And then I'll bring some almonds, and prosciutto (i know weird) for snacks along the way if it's a long ride. I'm finding I need a lot more water than before. And usually need to eat some protein as soon as my ride is over or I feel terrible.

    The increase in my endurance has been one of the most surprising things about this diet. Also, for some reason running is so much harder on this diet. Biking feels great though.

  24. #24
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    I have been on a modified ketogenic diet for close to 2 years. By far the best thing I ever did, and I was relatively healthy to begin with.

    Truth is that everyone is indeed different, but not that much. I personally am somewhere between keto and primal, once you understand it you can adopt it to suite you and your lifestyle. I thrive this way, have never felt better in my life. I did the research myself, starting with reading Gary Taubes (you can watch some videos on youtube) and Robert Lustig. You don't need to pay for any of this knowledge, it is all out there available. When in doubt, follow the scientific community at all times.

    If anyone needs any clarifications or direction to begin, I will answer anything I can. It really is important to understand the harm done by grains and sugars specifically. Just because we can sustain ourselves on them doesn't mean we thrive on them.

    Mountain biking is very well suited for this type of diet, it's probably why I love doing it so much. I turned 50 this year and feel like a teenager for the first time in decades. Sorry if I sound like an advertisement, but this topic gets me upset when I see how unhealthy we have become.

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    I've been low carb high fat for 16 months. Being moderately to highly fat adapted is working well for my weekly rides. I'm 48 and now feel like I'm in my 20's again. My triglycerides/cholesterol ratios are fantastic. My lap times are better than they were in the 90's. Granted modern bike equipment is also a huge contributor to better speed. Screw the haters.
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  26. #26
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    Couldn't agree more, Popping.

    I just turned 50 this year and feel like i'm in my teens again. Personally I thrive on this diet and love the food. Give me an organic steak with 3 fried eggs on it any day of the week over pasta or bread.

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    Grok, a steak and 3 eggs sounds delicious. That would fuel one heck of a ride with energy to spare when you're finished.
    I'm still experimenting with pre-ride carb intake to maximize leg strength for the trail. I would like to hear from more LCHF riders on what works well for those hills or straightaways that require some "explosive" power. The carb requirements seem to vary in my experience. 50-125 grams seem to be the range for me. My rides are usually 2 hours or less in the late afternoon. Post-ride I often will fast till the next day. That's a fast without hunger of course.
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  28. #28
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    I failed to mention the greatest thing about being fat adapted is I can have a great ride with out worrying about eating. Fat stores alone can fuel a fast and furious MTB ride.
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  29. #29
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    Popping, every Sunday I wake up, do 20 min of high intensity weights, then bike up to the mtn for 2 hours. All this without anything to eat since the night before (with the exception of maybe a spoon of peanut butter before weights, my only indulgence in legumes).

    If I do ever feel hungry beforehand, maybe 4 eggs over and swimming in organic butter, with a sprinkling of parmesan cheese, pepper, garlic and oregano.

    I mostly eat a great supper, with meats, chicken or fish and many green leafy veggies either sauteed or in a salad with heavy dressing. I start the day with a few coffees with 35% cream and will not eat anything till around 1pm. Then it really depends on my mood, anything from nothing to something with meat and a salad, or maybe an Italian Sausage with a coffee.

    I really enjoy working out without eating anything, but I don't have any set rules. I eat when hungry and stop when not.

    Only problem is that now that summer is ending I am biking close to 4 or 5 times a week. This is way to much and creating to much appetitive and exhaustion, and a slight weight gain...but I don't care, it doesn't feel like effort as I enjoy every minute of it. Last 2 weeks I stopped the weights and do 5 quick sets of max pull ups before biking, 3 times a week.

    Bottom line is that biking should be when you want it, and I don't think you need to worry about pre loading anything if you are eating well. If properly fat adapted it's great to exercise on an empty stomach, you will truly be metabolizing fat.

    Petter Attia, Steven Phinney and Jeff Volek are some people that you can read or look for interviews on youtube regarding high intensity workouts on ketogenic diets. It's starting to become knowledge that you don't need any carbs at all even when over exercising.

    I should probably have more cheat meals than I actually do, just to always shock your body and change your routine, but I just love the food and the feeling way to much.

  30. #30
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    Here's a playlist I started recently. Attia"s low carb performance may be the best of this list.

    http://youtu.be/F2xhlIIueZY?list=PL0...AdNK1cxA_9XvfN
    Last edited by Popping Knees; 09-22-2015 at 02:45 AM.
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  31. #31
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    Humans evolved without eating a ton of carbs (obviously some were part of the diet). The vast majority of food was meat, fat and vegetables/plants.

    When we started to farm (very recently) we switched to a high carb diet and it keeps shifting further and further towards high carbs because carbs are cheap/calorie. In contrast to what some of the earlier posters posted, high carb diets are unnatural. Low carb under about 100-150g is probably about right.

    Im still trying to figure out nutrition. The first week I did not feel great, but 6 weeks in I feel pretty good. Im trying to stay less than 50g carbs, but I think most days Im below 30g. Im in ketosis according to the strips. Losing about 1 lb weight a week, hoping it is fat.

    For me I still get cramping after a 2.5 hours because of nutrition. I can generally resolve this by eating tums with magnesium. Even with a lot of cramping, they will be gone within a few minutes after eating tums. After about 3 hours my legs are heavy/tired. Havent gone further to see if it is resolved with eating fat.

    Usually I need a gu about every hour for a 3 hour+ ride, but I have been doing 3 hour rides with no additional nutrition so that is a plus. Im about to start doing 4-6 hour rides in a week so Ill find out how well it works.

    My preride food used to be peanut butter and jelly, I just bought some packaged coconut oil to experiment with. Also carry peanut butter.

    I personally dont like fueling with protein as it is so heavy.

  32. #32
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    Goodmojo, keep us updated on your coconut oil experiment. I am fairly certain a few heaping spoonfuls before a two hour ride is beneficial. I take it when I leave the house and will be on the trail within 15 minutes.
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  33. #33
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    It's normal to feel as bad as the Keto" flu, look it up. My daughter endured 10 days of it.

    In general, increase salt, magnesium (in the form of a citrate) and potassium.

    Your body will release much water that is is holding with glycogen. When it releases it it will sacrifice both magnesium and potassium but end up losing all three.

    Usually: (I many be off one one).
    Head ache, nausea = Eat some salt
    Muscle cramp = Magnesium
    Muscle Fatigue = Potassium

    *some places sell Half Salt which is half salt half potassium.

    Real chicken broth will do wonders. This is the time it takes for your body to become fat adapted. There are better articles about this with diet doctor (Andreas) and Dr. Sisson. Many adapt within even a week.

    Once you are truly adapted, you shouldn't need to re-anything, eat as you always do. This Sunday 2 hours into my ride my wife called delaying something due to her brother....so I ended up biking for 3.5 hours. I hadn't eaten since the night before and could have gone on for hours. Once you are truly fat adapted enjoy your meals when you want to.

    Remember: When we were hunter gatherer's we could go days with out any food and not feel bothered. Once we ate we also never felt bloated and lethargic. UNTIL CARBS CAME ALONG. Please remember that it's all about the insulin. Always!

    Here is a definition of it. I am more ketogenic, but this should explain it better.

    What Does it Mean to Be Fat-Adapted? | Mark's Daily Apple

  34. #34
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    Quote Originally Posted by Popping Knees View Post
    Goodmojo, keep us updated on your coconut oil experiment. I am fairly certain a few heaping spoonfuls before a two hour ride is beneficial. I take it when I leave the house and will be on the trail within 15 minutes.
    Did a 43 mile 5 hour ride (most road) without a ton of elevation, only 2000 ft of elevation.

    Only about 7 miles of trail, almost completely fat. All the elevation was road.

    Im prepping for an 85 mile ride so want to get the nutrition right.

    I was out the door sat morning without eating anything because of a tight schedule. Realized it once I was in the ride, but it was too late. I brought a couple of these coconut oil packets and some gus just in case.

    about 3 hours in I was starting to feel fatigue so ate a coconut oil pack (Amazon.com : Kelapo Extra Virgin Coconut Oil, 10-Count Pouches : Coconut Oil Single Packs : Grocery & Gourmet Food) . Turns out it hardened from the chilled camelbak water so it was actually crispy. It also tasted sweet even though there is no sugar in it.

    Ate another coconut oil about an hour later. Legs werent feeling great so I also ate a gu. About 4.5 hours in ate another gu after my legs were cramping. I road through the cramps then ate the gu and tums for the last big climb

    Ate 2 tums at 3 hours, another 2 at 4 and another 2 at 4.5 hours.

    The nutrition is definitely different. Im not sure whether the oil is going to be enough. Maybe I need to eat more of it?

    Next week I will do 50-55 miles and will be adding in another 1000 feet of elevation. Im starting my training way late so am not in shape at all.

  35. #35
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    Goodmojo, that was a long ride! You are really Keto adapted to get that done without a meal.
    I would think a meal of high fat, moderate protein and moderate carbs would be good for a ride of that duration. I've read that Prof. Noakes has his ultra marathon runners take in 250 grams of carbs on the day of the event. Something like a loaded baked potato might work well. I had a strong ride recently with scrambled eggs, bacon and a large avocado just prior to riding.
    I don't know if more coconut oil during a ride would help. I think I'm going to try that experiment next.
    Your cramping does not sound very pleasant. I often take potassium and magnesium tablets before and after a ride to help prevent cramping.
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  36. #36
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    been doing the keto thing for 10 months with the odd slip up here and there with complex carbs....my body doesn't react well when i do that.

    so far i have lost 10kg

    no more highs and lows in energy levels

    i can ride a lot more without feeling low on energy

    my bloods came back normal 6 months in and pressure was normal

    i do get issues with bowel movements.....but work pays for me to sh*t right lol

    i am going to keep at it....and avoid that evil chocolate

  37. #37
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    goodmojo, those are some serious rides. I would say that if you enjoy the coconut then go for it. If not find something you prefer.

    In principal someone with 6% body fat has about 3 months worth of calories should they ever need them. Although biking should not require you to do anything more than eating healthy regularly, I can see how your very long rides can be an exception.

    I would agree to try the high fat moderate protein in all your meals. Personally I do not eat more than about 20g of carbs a day and cheat very seldom, but lately doing more than 3 of my 2 hour rides a week is to tiring.

    One thing i did this summer is listen to my body more often. My rides are so much fun and therapeutic that I do not realize how many calories I burn. I reduced weights for now because I am trying to get as many rides in before winter, probably about 4 weeks left.

    Missionary, good for you about the weight loss. I tell people I would have done this regardless of the weight. The constant energy levels and clarity of mind, better sleep, are what I was most impressed with.

  38. #38
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    For those who like coconut oil. Nice fast paleo desert recipe.
    I use 100% organic ingredients.

    Shreaded coconut
    Unrefined coconut oil
    Raw 100% cacao powder
    Maple syrup
    Vanilla extract
    Himalayan salt

    Mix and enjoy.

    This doesnt have to be kept in the fridge, but if you do, take it out 15min before you consume it, it tastes better soft.
    You can also form it into little balls and refrigerate.
    Use cacao, dont use cocoa.
    I take them on my longer rides.
    Cacao is loaded with magnesium, which also helps when riding.
    Have been paleo for 4 years.

  39. #39
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    Quote Originally Posted by jazzanova View Post
    For those who like coconut oil. Nice fast paleo desert recipe.
    I use 100% organic ingredients.

    Shreaded coconut
    Unrefined coconut oil
    Raw 100% cacao powder
    Maple syrup
    Vanilla extract
    Himalayan salt

    Mix and enjoy.

    This doesnt have to be kept in the fridge, but if you do, take it out 15min before you consume it, it tastes better soft.
    You can also form it into little balls and refrigerate.
    Use cacao, dont use cocoa.
    I take them on my longer rides.
    Cacao is loaded with magnesium, which also helps when riding.
    Have been paleo for 4 years.
    How much of each?

  40. #40
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    Quote Originally Posted by bogeydog View Post
    How much of each?
    It depends on how you like it.
    If you want it moist, use more oil.
    If you want it chocolate intense, use more cacao.
    The same with the maple syrup.
    Just use a bag of shreaded coconut and add about 5tbs of oil, 5tbs of cacao, 1ts of vanilla extract, pinch or two of salt (good for long rides too), 1 tbs of syrup.
    I dont use any measuring spons though, just play it by ear.
    You can also add more of everything.

    I ususally use a bag of shreaded coconut. I like "Let's Do Organic Finely Shredded Unsweetened Coconut, 8 Ounce"

    https://jet.com/product/detail/eacaa...FQqGfgodVQYFvw

    I go through the oil fast, so usually get this:
    Vitacost Extra Virgin Certified Organic Coconut Oil - Non-GMO -- 54 fl oz
    http://m.vitacost.com/products/vitac...n-gmo-54-fl-oz

    Cacao:
    Navitas Naturals Organic Cacao Powder -- 16 oz
    http://m.vitacost.com/products/navit...o-powder-16-oz

  41. #41
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    We should try and put together a list of keto/paleo food ideas. Anything from great meals and sides to simple snacks.

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    I follow the Keto King, Dr. Attia, and am going to try what he uses for longer rides while on a ketogenic diet,

    https://www.generationucan.com/

    he says it is a slower burning super starch and doesn't mess with his being in ketosis. I haven't tried it yet but plan on it when my current jug of Perpetuem runs out.

    Another thing that Dr. Attia has talked about are the new exogenous ketones that are available, you can do a search for Peter Attia and find some vids where he discusses both.

    PrŁvit: Every. Single. Day. : PrŁvit

    I just ordered some from this co. to give it a go for myself and the wife, since it's supposed really kick start weight loss, I'll report back.

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    I very much admire the work Dr. Attia has done, but I wouldn't suggest anyone actually need this (superstarch) or any supplement to kick start fat loss (also don't forget that he is an elite athlete).

    The key is to eat healthy real foods. Avoid the grains, sugars and starches. Once you achieve a particular weight, cheat as often as your body allows you, based on your own needs.

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    This is exactly how I utilize carbs, works great. Fat is my all day energy, carbs are my pre/intra for the weight room or biking. Doing it this way carbs are used,and not stored in the liver.

  46. #46
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    I went Keto for a while. While on the bike I was fine at steady state efforts into Zone 3. When I tried to ramp it up and do anaerobic efforts I just felt flat like I had no real kick. I would actually get that feeling like I was about to bonk...What works best for myself is a diet of primarily unprocessed foods. My daily diet has come to be centered around sweet potatoes. No particular reason. Just kind of worked out that way. I just rinse one off and throw it in the microwave for 6 minutes. I eat the skin and all. Not sure what they do once in my body but my appetite, energy and brain function seem to be really balanced and level throughout the day. I eat 2 per day on average. I don't fuel on the bike during base but once I start ramping things up I usually make my own gel using this recipe.http://www.backcountry.com/explore/h...ake-energy-gel

    Sent from my LG-D850 using Tapatalk

  47. #47
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    Interesting Flat Ark, I think like they say, "diet is very individual", seams to be very true. How long were you in Ketosis?

  48. #48
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    Probably just in the neighborhood of 1 month. My brother had been doing it for a while and dropped a a lot of weight really fast. He is probably a better example but on the bike his results were similar. He always felt great and seemingly had lots of energy but just didn't seem to have the high end that he did before.

    Sent from my LG-D850 using Tapatalk

  49. #49
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    This is an interesting thread. And I will share my experience. To support my mother in law to get her blood values in order, all the immediate family jumped on the Whole 30 diet. Not strictly Keto, but pretty close. For background I am technically a "Pro" mountain biker, finishing mid-pack at USAC XC nationals, and with a few better results in longer races. My weight over the past 4 years has been almost unbelievably, and laughably stable.

    The "diet" was interesting. Until I hit 14 days or so, I was a slug on the bike. I just couldn't GO. I was losing weight, lost a bunch in the first week, probably clearing out the digestive tract, losing water weight, and reducing inflammation.

    There was a ride 10 days in where I felt pretty crappy, uploaded to STRAVA, and found that I actually was riding as fast, if not faster than normal. I noticed that I required no more than 1/2 the water I had required before, but craved salt more than I ever have.

    About 3 weeks in, I had one of those rides where you can go as fast as you want, recover, and hit it again almost immediately. The diet was definitely creating changes in my performance. Whether they really would last, or be beneficial I did not know yet.

    After August, I started to take down more potatoes & sweet potatoes.

    I started this August 1, I've maintained the diet for the most part since. Raced a stage race in October, placing 2nd overall, and winning the third stage. Each day I felt like I could go the brink of bonking, but the bonk didn't happen, and I could reel other racers back in when gapped. I feel this was my best race performance to date. In the CX races I did this year, I again found I had the ability to surge over and over again.

    Moving forward, I will continue to apply what I learned when reintroducing "normal" foods one by one. I will add more carbs back in to bolster my top end during racing and hard training. I will drink beer too, but less than normal, as I found alcohol makes it very difficult for me to sleep.

    Anyway, it may not be for everyone. If I didn't feel it helped my race performance, I'd have a hard time staying motivated to stick to it. I will add that this whole time I have not actively avoided carbs, but when you're limited to only starchy veggies and fruit, you tend to take less in than normal. I also have not raced enough since I started eating this way to confirm 100% it's helped my performance, but anecdotally, it has.
    Last edited by brentos; 01-17-2016 at 11:57 PM.

  50. #50
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    Ok... I've read enough that I'm going to go ahead and try this (probably a hybrid of the Primal and Paleo diet).

    Just as a background, I'm turning 48 this year. I'm a stocky 5'4" and I weigh 153 lbs (ideally, I want to be 145). Like a typical middle-ager, I have love handles and a gut I'd like to "minimize," and I often feel flat when I go for bike rides (which is typically one to two XC-type rides per week of 10-15 miles and under 2K of climbing). I'm almost convinced my testosterone levels are lower, but I'll get a definitive answer during my next annual. In the meantime, I'm willing to try something different. FYI, my results were excellent during my last annual (blood sugar, cholesterol, etc).

    Anyway, what do I expect to happen when I switch over? I usually have a banana before a ride because I am prone to muscle cramps. I'm also concerned that not having carb reserves will leave me less energized than before. What about the usual back slides that happen (succumbing to sweets, for example)? How much does that set me back? What pitfalls should I avoid?

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