160 Mile on a bike in one day using KETO?

[Bigfizz]

Hi everyone, this is my first post on here, and to be honest this is my first forum post. I started KETO 3 weeks ago and its going OK. The main reason I started KETO is for weight loss, but also for sport endurance. This is because i watched a video on YouTube about an Australian guy who road his bike from Perth to Melbourne only using KETO food, no carbs at all.

Well in July I have signed up to do a sportive in the states call the Rain ride, which is 160 miles from one side of Indiana to the other in 1 day. I have already done a lot of training this year, but all on carbs before i started.

I need to know if I should stop KETO until I get back from the ride as my body might not be fully adapted to KETO or will I be ok? Then if I do stick with it and do the ride with KETO what food should i eat on the ride?

[Ruina]

When did you start keto? How have you been feeling on your rides since then? Do you have any metabolic health issues, such as diabetes?

Many people feel a decrease in their strength and endurance as their body adjusts to burning fat for fuel. But it usually returns with gusto after a couple months. So timing might not be great if you are looking for record times. If you aren’t looking to beat any speed records, I think you are better off staying keto. You will be burning thru your glucose (glucogon ? Whatever form it is stored in your muscles) stores, which means on such a long ride you can afford some more carbs and stay in ketosis. If I were you I wouldn’t worry about overdoing the nuts that day is all I mean.

The longest I’ve ridden was 75 miles, and it was before I ever heard of keto. I ate A LOT that day. But I was ready for 25 more to get in my first century. I would love to do that again now that I’m a fat burner.

If you’ve been training all the time you’ve been on keto, I bet you know how you feel on a long ride. I know a couple times around the lake isn’t the same thing as a 160 mile ride, but I bet you have the clues to answer your own question.

Edit: I just saw you said on keto for 3 weeks now. How long will it be by the time you go on the ride? Either way, if I were you I’d stay keto, but be loose with the carb limit on the ride day. Only keto friendly foods, but don’t worry about staying strictly under 20g carbs. And also don’t worry about being the first guy over the finish line.

[Ruina]

Ride day snack suggestions: low carb nuts such as almonds, macadamias, jerky (check the nutrition lable! Some jerkys have more carbs than protein for gosh sakes,) cheese of the harder sort, SALT, and maybe some more salt.

[CFLBob]

Since it’s going to July in about two weeks, I’d be concerned about not being really well fat-adapted. You might not do was well in early July as more toward the end of the month.

Part of your ability to work on nothing but body fat depends on metabolic flexibility - how fast you can get well adapted. I know some of Dr. Phinney’s experiments with cyclists used people who were keto for only a few weeks. They were a combination of well-trained athletes and strong young guys.

Do they sweep the course after something like 12 hours, or can you take as long as you need to finish the ride? I mean, do you need to keep a high pace? (Rough numbers tell me with a 10 minute stop once an hour, you need to be seeing 16.5 to 17 as your average speed on your bike computer to do that in 12 hours) Several folks around here say they’re less restrictive about carbs during events like that. Especially if not fully fat adapted.

@Ruina really had good answers here, so just some more things to think about.

[atomicspacebunny]

6 month (27 weeks) keto adaption vs. an endurance athlete just starting ketogenic diet e.g. 3 months in vs. the need for carbs?

Endurance Athletes and Ketosis

Does Keto (Ketogenic Diet) Kill Your Exercise Performance?

Related:

[1] “…A caloric deficit typically causes us to lose weight, but if we eat sufficient amounts of protein and do strength training, we can retain or increase muscle mass . …” “…The body should then burn more body fat compared to a calorie restricted diet. As such, keto may have a metabolic advantage ” (Volek et al., 2004). …More

[3] Zach Bitter Is the 100-mile American Record Holder. He Also Eats Almost No Carbs.

[4] World Record-Holder Reveals Key To Performance Success

[5] “…Four British rowers broke the Atlantic crossing record on a very low-carb, high-fat, moderate-protein regimen. 4 News: British rowers break Atlantic crossing record

[collaroygal]

Check out the movie Fat Chance over at https://www.dietdoctor.com/video/movies.

You can sign up for a trail period to watch the movies there for free. I like it so much I subscribed, tons of great info and recipes on that site.