You lost me at needing to use carbs for long rides. I am training for IM140.6 and stay LCHF with no issues. I started around 250lbs, I'm 5'9", so I was obese. Less than a year and a half later I'm training for Ironman races, long swims, long runs and long bike rides no carbs needed.

@FirstLast-jm4dx

3 жыл бұрын

I'm curious what mileage you're doing for the IM140.6 (since according to the website you have up to 30 days to cover the 140.6 miles). To most of us road cyclists, that's just one ride. I can ride up to 70 miles just based on my glycogen stores (well depending on weather and terrain), so am curious what you consume on your long rides or runs? I think I bonk because ketogenesis is too slow for the energy demand. Or maybe I'm just doing it wrong...and why I'm curious what you use for fuel.

@jaredfink5146

3 жыл бұрын

@@FirstLast-jm4dx I do 50+ mile rides every weekend and more miles throughout the week as time permits. I also spend a lot of time running and swimming. I run fasted nearly every day for at least an hour. I can run for hours fasted if I desire, however. The only 140.6 I could register for is in October, but I'm doing the Panama City Beach 70.3 on May 15 and another half distance in August in Fall Creek Falls, Tennessee. These races are time limited, so I'm not sure where you're seeing having 30 days to complete a full international distance triathlon. I don't mean this in an offensive way, but based on what you said " I can ride up to 70 miles just based on my glycogen stores" you're not utilizing ketogenesis. You take in too many carbs, so your body is not fat adapted. This takes time. I watched a video from GCN where Ollie tried "doing keto" but he only did it for a short period of time, so his body never relearned how to truly use body fat as fuel. If you're interested below is a list of names you can look up on KZread and learn about fat adaptation. There is not enough time to try to explain it in a comment on KZread. Ben Bikman Jason Fung Stephen Phinney Paul Mason Zach Bitter As a final note, Zach Bitter is an ultra marathoner who lives a low carb high fat lifestyle. He utilizes about 40 gr of carbs per hour during races, but does not train with carbs. He's breaking 100 mile (running) course records all over the place. It's a fascinating story he's writing for all of us to witness.

@DanMcKillop

3 жыл бұрын

@@jaredfink5146 When you hit 4 hour workouts you'll be needing carbs. Check back in if you can train or race for that long without carbs.

@jaredfink5146

3 жыл бұрын

@@DanMcKillop, I've been on 4 hour bike rides fasted. I did the 1.2 mi swim 56 mi bike and part of the run at IM70.3gulfcoast fasted and could have done it all. The ONLY reason I took on carbs was because I wanted a better time on the run. My total time for the race was 5:35:05. Check back in when you learn what fat adapted means.

@DanMcKillop

3 жыл бұрын

@@jaredfink5146 Having done IM distances and keto diets I've got a decent handle on the situation. Impressive time, but until you've done the whole 70.3 without carbs I think you're overestimating your fat burning abilities.

Interesting, first of all I never imagined you were so tall. Secondly thanks for sharing your story. I don't think it's for me but I know someone close me who is on keto and they have been seeing a lot of success.

@RoadBikeCulture

5 жыл бұрын

Bruce Chastain the keto is not for everyone, but it does help in eliminating carbs from your diet.

This is what I do. Carbs during the riding season to increase power, keto during the offseason to cut weight.

My favourite Sports Drink is water. If electrolytes is an issue--buy supplements, they are so much cheaper. If you look at the ingredients, most of that stuff is sugar.

I put myself in ketosis in 2020 for better endurance. Took about 6 weeks to adapt to long rides without fuel. And I was living in Kona at this time. 6 hours on the bike. Run afterwards. Not hungry until after run. Really difficult for first few weeks. Felt like crap. No energy. I didn't lose any weight. Was already very lean and fit. No underlying health conditions either.

By the way, if you want mono-unsaturated fats (MUFAs), there are more options than olive oil. Pork and bacon is mostly MUFAs. So, as MUFAs are healthy in olive oil, they are equally healthy in pork and bacon. So, instead of drizzling your food with olive oil, drizzle it with bacon fat. It's more delicious.

I've been eating a low carb diet for almost a year and a half when I was diagnosed with T2. It keeps my A1c at 5.3 without any medication and all of my cholesterol markers are now perfect. I also became a cyclist about a year ago but have been only doing basic training rides between 20-30 miles for the most part. However, this past Saturday the goal was a 100km ride which turned into 71 miles. I managed pretty well I thought with only eating a peanut butter pack, 1oz macadamia nuts and a small almond pack after about 45 miles. Then I finished. When I was done I had a huge salad with fatty fish and ate some more nuts. I basically had 3 meals in a period of about 5 hours. Is this normal? I do eat about 50 grams of total carbs per day...not the 20 that you're referring to. I'm trying to figure out a better way for these long distance rides as I plan to do 100 miles here very soon. BTW I put Redmond salt, potassium and magnesium in water for electrolytes.

Great video, just a question about cortisol I read that sustained high levels or frequent dumps of cortisol can cause the body to age rapidly as it is a high test fight or flight chemical. I am specifically referencing the effects of cortisol on the kidneys & other major organs. Thanks again love the channel.

@RoadBikeCulture

5 жыл бұрын

Hi Crypto, thanks for watching my video and leaving a comment! The biggest problem we face in health right now is non-insulin sensitivity, this is caused by eating too much sugar and fat. Non-insulin sensitivity is the cause of type 2 diabetes, high cholesterol, and heart disease. What the keto diet does is, lower your blood sugar and insulin making you insulin sensitive again. But, you have increased cortisol, which is good in the beginning, as I mentioned, but as you become fat adapted your body begins burning fat instead of carbs, at this point your cortisol (stress hormone) goes way down because your body no longer feels stress as it realizes it has a major energy source. In my opinion, Keto is great because without insulin spikes it makes fasting easier, but I do plan on introducing more low glycemic, complex carbs such as farro and quinoa back into my diet, plus I get two cheat days, this is covered in next weeks video! Many of the "bad" effects reported of the keto diet, like kidney stones, liver strictures, and heart issues come from dehydration, either through not enough fluid intake or a lack of electrolytes.

The headaches, chapped lips & irritation were actually caused by hyponatremia. Low sodium. On keto especially if you’re an athlete you require a minimum of 3-5grams measured out through the day to maintain high energy and prevent those types of issues.

@manjeetkolte8601

3 жыл бұрын

Just get keto electrolytes powder and supplement with potassium.

@WolfgangLizana

3 жыл бұрын

@@manjeetkolte8601 no, premade electrolyte powders are usually not sufficient

@rebinu

11 ай бұрын

@@WolfgangLizanawhat do you recommend?

@WolfgangLizana

11 ай бұрын

@@rebinu what do you mean?

Steve Phinney and Jeff Volek wrote the book on this, The Art and Science of Low Carbohydrate Performance. I am quite certain they do not have any recommendations that this is not for warm weather endurance athletes. And for reference it can take up to 2 years to fully fat adapt and maximize the bodies ability to oxidize fat.

I have a double Century coming up. To. 360 k.m actually. I have recently gotten back blood work wit borderline high creatinine levels. Aparently I have kidney disease. AC1 was 6. Fasting 5.3 Blood pressure is now treated. I have been playing with lchf for a few months and very strict keto the last 3 wks. I feel I am fat adapted and will slightly raise my carb intake before the tour. Iguess this will be my last one. Going to stick to shorter rides from here on in. Lots of diatary changes from here on in. DR. Jason Fung was talking about people being insulin resistant even before the pre diabetic state. Is that what you mean by non insulin sensitivity

Awesome info. Im a Cyclist whose going Keto-vore and came looking for this perspective....about your age perhaps too. You ride in Colorado, it looks like.... East Texas, here ! Cheers - David

Add salts to the water and you won't dehydrate as fast.

I’m not an endurance athlete, I’m a gymnast and a hockey player. As you may know hockey players work intensely in a game for 30-45 seconds and then sit in the bench to recover and prepare for another intense shift. I think gymnastics are more similar to hockey than an endurance sport like marathon running in the sense that it is a high intensity exercise done in short periods of time. I’ve been trying consuming very few carbohydrates and lots of lipids for the past week and I’ve been experiencing headaches and a feeling of weakness and tiredness. Do you think that a keto diet is suitable for a person like me? I’ve read that I feel this way because my body needs to adapt to this new diet and that once I get used to it I will perform better; but I’ve also read that having a diet that’s high in fats and low in carbs may cause an athlete of my characteristics to lose muscle mass and strength and to perform poorly. Some people say that carbohydrates are essential for a sport like hockey, but right now I’m feeling very confused about what I should be eating. I would love to hear some advice.

@lsweeten1971

4 жыл бұрын

If the concepts are good enough for a world class rugby team like The All Blacks then it might be something to consider. ruckscience.com/learn/all-blacks-diet/

Great video! I've been keto for about 3 months now, as a weight loss effort. It's been great. But I started road cycling again recently and I did a long ride (for me) recently of 50 miles I was feeling bonked during the ride. It was also quite hot out. I am wondering what we're supposed to do on keto when we need a shot of energy in an emergency? My friends can just eat a Clif bar and feel great but us keto guys can't do that. Any recommendations? Thanks!

@derekrobbins6735

4 жыл бұрын

I have the identical problem whilst cycling, how are you getting on?

@sorrow2u

4 жыл бұрын

some ideas : bullet proff coffe with coconut oil, keto permikan, home made low carb electrolyte drinks

@tna-technutamateur8249

2 жыл бұрын

Could be that three months is not even enough to fully adapt. Best I've seen on keto and endurance is Paul Mason. kzread.info/dash/bejne/fXpnxNeSgbqwY6g.html

Epilepsy is holding back my cycling performance. Must be all the blinking lights on the backs of the other riders in the peleton.

Nice video! Do you feel switching to the keto diet improved your biking performance? (ie increased watt output and endurance?)

@ernestmosley7772

Жыл бұрын

Are you still keto?

@SteveH51

Жыл бұрын

Improved recovery absolutely, it reduced my craving for carbs during rides, i took a 4-6 week performance dip whilst i was fat adapting but then my stats went back to normal. If i’m doing an urban hill challenge ie a quick 2/3 min sprint up a hill then i take a gel to give me a boost. It’s in zone 6 and 7 that i feel carbs are beneficial….I sailed up puig major and Sa Calobra without any carbs.

I’m still not really sure why your doing the diet with the riding you’re doing. I see in the comments that you don’t recommend it for those that don’t do long rides. I thought you do long rides? Will you leave the diet behind in season?

@RoadBikeCulture

5 жыл бұрын

Yoso hi Yoso, thanks for watching my video and leaving a comment. I wouldn’t recommend the 21 day keto challenge, (less then 20g of carbs) for someone who is doing long miles because your energy is very low while riding. I have recently incorporated low glycemic index grains like black rice, brown rice and quinoa, this has had an amazing effect on my performance. I think keto is great in the short term for stabilizing blood sugar and reducing cravings during fasting, which I love! Through more research I’ve learned that if you wanna be “keto” athlete you can’t cheat or you lose the max benefit, that is too hard for my lifestyle!

I'm on this diet, haven't felt better! Sometimes i slip and have some nacho chips but great overall

I was doing well on fasting and eating low to no carbs. I started to train for Ironman. I did the bike ride and bonked. How can I do this without eating or drinking carbs during these long hours so I won’t bonked out at the end which has happened a few times. It takes 6-7 months to get into shape for the event. That basically an all year round. I feel like both of these lifestyles can’t be together. It’s one or the other. At least right now, I think so.

@ElSabrador

2 жыл бұрын

Exactly what i would like to understand too

Thank you so much for this video. However, there is an important question please, there had been incidents of 2 famous guys in Egypt who were fit and playing intensive gym exercises. They were not on keto but rather on other diets. So these 2 guys passed away at night while sleeping and possibly due to their glucose levels being so low that affected their hearts. Now they weren't on keto, however can this happen with keto especially if I start jogging, cycling or going to gym. I wouldn't starve myself but fat burning is slower than carbs and I want to understand the odds of this happening in a keto diet from a medical point of view ? I hope my question is clear. Thanks

@lachatnoir1127

3 жыл бұрын

I don't think so. Ketosis is when your body burns fat for fuel not sugar. So you would have to eat fat to burn fat especially if you have low fat percentage in your body. These guys who died probably had a low fat diet and burned through their sugar stores this affecting thier heart

@FirstLast-jm4dx

3 жыл бұрын

I think there might be a problem if those two guys have insulin resistance or pre-diabetes...and they jump into keto immediately rather than gradually.

great, thank you. I'm going to try this way through the hell.

not sure if you will bring it up as I am 4 mins in. But I wanted to let people know that FOR ME I don't get the keto flu if I fall off keto for months-1 yr. and its easier for my body to start using the fats. I went back to keto this weekend. (10/13/22) need to get to 136. I am 145 today (10/18/22) If anyone wants more info on Keto/ Carnivore you can look up Dr. Ken Berry MD here on the youtube.

Good subject coverage Kevin... I was debating trying it, but thought the lack of carbs would be an issue.

@RoadBikeCulture

5 жыл бұрын

It's either all in on fat or all in on carbs, the balance comes later.

I've been esssentially dirty keto for the past year, with fairly low levels of activity. I managed to lose some weight, then regained some. Now, I'm about to get back into biking on the regular and am starting to question whether keto is necessary if a person can lose weight through regular biking. Not long-distance bicycling, just a few miles between work and home. The last time I rode miles to and from work was the best shape of my life, though I ate way more carbs back then and not always the good kind, either. What is the point of the keto diet for even the most moderate level of bicyling, if the very act itself requires more carbs to fuel the workout?

@danielsiapin

6 ай бұрын

Losing weight from cycling isn’t very good. That’s been my intent for the past 3 years, even after a 4000 mile year, I hit a plateau…. I’m convinced now w eight loss is mostly based on diet.

You can put more sea salt in your meals. Also, eat the burgers and bacon... but the next day, eat less if you're not hungry.

It can take months to get more fat adapted. But it seems that for some people full fat adaptation doesn't happen until years on the diet. You've spent your entire life eating a high carb diet. It's going to take a while for your body to heal and transition.

I’m Keto...and ciclyst....Big Ride?……how many miles....thanks, excellent videos!

@SpinBikerRepair

4 жыл бұрын

Yes, how to fuel big rides on keto

@czaro93

3 жыл бұрын

@@SpinBikerRepair mct works, electrolyte powder

@YakirGabay

3 жыл бұрын

@@SpinBikerRepair There's no answer because you probably can't.. They either pump themselves with coffee, or take energy gels and electrolyte drinks and don't count it.. 🤦‍♂️

My variation on this diet has been to not restrict eating fruits. Any diet that axes fruits seems like it’s gone too far!

@RoadBikeCulture

5 жыл бұрын

Hi Omid, I agree that cutting fruit seems a bit far, but the reasoning is to cut carbs in the initial phase, then reintroduce healthy carbs back in. As cyclists we live on bananas, loaded with fructose and potassium, they are essential for any long ride, that's why I would not recommended the keto diet for anyone doing big rides!

@carlandre8610

5 жыл бұрын

Keto includes avocados. Some tomatoes. Cucumber and berries in moderation. It is selective on fruit reduction plus most above ground vegetable are better for vitamins and minerals as well as phitonutrients

@SteveH51

Жыл бұрын

stick to berries! apples and bananas etc have too much sugar

Hello and thank you, I notice you said not recommended for riders doing big rides?? This is my dilemma and get so many bad suggestions. People are so quick to say “but you have 40k calories of fat on your body”. What if you do races that burn up 20k a day?? This is my issue, I prefer not to eat sugar and bloating foods but when wit comes to long distance I feel I need carbs still. People say “as long as you don’t do 80% effort or more you can go for ever”. If your racing at less then 80% effort then why would you want to race? That’s called a joy ride, so I like the jets lifestyle but really want to make it work. But sometimes I feel like I am putting the square piece to the circle hole and just can seem to make it fit. It seems like I burn so much that I need to restore some glucose and glycogen as I am probably depleting all my liver can make as a safety back up. I notice this at hr 18-22 to n a race. Any suggestions and input is appreciated. And if some random person is going to say “I run for an hr everyday with no issues” great for you, do that for 100 miles plus now and let’s talk. I do applause all people efforts but I am not looking for a average persons run, jog or cycle effort story and trying to tell me I am wrong with their experiences. Thanks for the vids and hope I find some keto (or modified) fiends that have the same issues

@derekrobbins6735

4 жыл бұрын

Did you find a solution? I'm guessing that during anaerobic exercise at over 80%, cycling in carbs just before and during the activity sounds the right way? Once you have finished the activity, you could return to a low carb lifestyle?

@baeschamaeh

2 жыл бұрын

I do pretty well with carb cycling on Hard rides.

Hi I am obese and I would like to start keto ... cycling is my passion ... I love to ride long distances in a steady pace with some elevations .. would you suggest the keto for me?

1:30 - You want a cookie, you want pizza etc.... Why change to oil & eggs at this point though? Why not just replace those things with oats & bananas, for example? I'm trying to understand, honestly!

@SteveH51

Жыл бұрын

This will bump you out of ketosis, it will also start cravings. In short carbs are a fuel only with ZERO nutritional benefit….If there is an alternate fuel source that does benefit the body then to me it’s a no brainer

@myfrequencies1912

Жыл бұрын

@@SteveH51 you're already not in ketosis when eating cookies & pizza though.... I think you're answering my question indirectly by implying that vilifying all sugars/carbohydrates is just an easy way of sticking to a set of rules you've made for yourself. A lot of vegans are vegan for the same reason.

Why shock the body. Why not just add more fats and weed off carbs

don't bother with calling it 'keto' it's a high protein diet and the rest is nonsense.

@Oldswordsman

3 жыл бұрын

Keto is normal protein, it’s high fat.

Keto feels good but it is really bad for ATHLETES. Fat use more Oxygène to be use as energie that is the simple reason.

@tna-technutamateur8249

2 жыл бұрын

Like 8%? That's aan urban mith. plenty of profs eating low carb.

@tna-technutamateur8249

2 жыл бұрын

@@drym3943 Ok, I thought you said it was "very bad"? The oxygen thing is from the supernova study. They gave trained athletes 3,5 week a low carb diet. That's way too short. Ever heard of Chris Froom? He is Low carb.

@drym3943

2 жыл бұрын

@@tna-technutamateur8249 ever Heard of his performance during the giro. It was 100% sugar during the race. Maybe you are talking about diet when you are not in a race.

@tna-technutamateur8249

2 жыл бұрын

@@drym3943 I dove into it. Turns out it's not 100% sugar, more 50/50 "Team Sky data release shows Chris Froome's power for that Giro d'Italia attack and what he ate to lose weight during race: If you search that you get the article. Froom is a fatburner. Could be he ate suger just in case.

No such thing as “good or bad fats”

Lol come race me bro. You get dropped once we hit 200w 🤣🤣

@mattr0815

4 жыл бұрын

Oh I know you! kzread.info/dash/bejne/eXeHtdCDf7Xbo84.html

@GanjaNitch420

4 жыл бұрын

durianrider 😂😂 here I am watching thinking what would durian think about this ...seconds later oh look durian comented😂

Try plant-based, and you'll be beating your own records #watchgamechangers

@AkulaSriRahul

2 жыл бұрын

Game changers is full of shit