Century this weekend, but not quite fat adapted!

(Karl L) #1

This Saturday (6 days away!!) I’m riding to the Delaware beach with some friends; expected distance about 105 miles. I’ve done this ride several times in the past, but this will be my first time running on fat instead of glycogen. One of my worries is that I’ll only have been eating LCHF for two weeks by then. Since I’m still getting used to this WOE and likely won’t be fat adapted, what should I do? Should I stay on course and hope for the best, or should I supplement with carbs to survive the ride?

(S Hardy) #2

I’m by no mean an expert, by if I was going through this decision process, I would make sure first that those two weeks prior to the ride would be spent entirely under ketosis. Then I would go and try for it. You may or may not be completely adapted when you start but exercise could speed up things.

I would also bring everything I need to refeed carbs just in case things get unbearable.

But then I’m just a well documented newbie. Someone more experienced could differ opinion.

(Karl L) #3

Thanks! That pretty much confirms my thinking. I’ll make sure to stay well hydrated and on top of my electrolytes (non-sugar tablets in my water bottles), but I’ll carry a couple of gel packs and energy bars in a jersey pocket in case I start to feel wonky.

(ianrobo) #4

from my experience when I rode even short distances whilst adapting I felt awful.

Have you ridden any meaningful rides since starting ?

(Karl L) #5

So, that was hard. Total was 105 miles, and I ended up with a rolling average of 15.2mph. Several things combined to make it tough, so it’s hard to say what part my nutrition played. 1st, it was April; pretty stinking early in the season to do a big ride. 2nd, we were riding into a pretty tough head wind most of the day. I really felt great for the first 60-65 miles. I was pretty sure that if I had gone 4 hours on mostly fat I was fine. But then I could feel my quads starting to ‘pre-cramp,’ so just to be safe I ate an energy bar (chocolate/nuts/salt). Then 1/2 of a PBJ on wheat bread offered by a friend. Anyway, it went downhill from there, and I was pretty uncomfortable by the time we finished. Did I mention that the ride ended at the Dogfish Head brewery in Milton, DE? Yes, I celebrated. Later that night I had severe leg cramps, and today (3 days after the ride) my legs are still sore, but more likely due to the post-ride cramps/muscle spasms.

Summary: my discomfort was likely not caused by lack of carbs, but I didn’t want to jeopardize everyone’s ride over a potentially failed experiment in nutrition.

(Karl L) #6

And here’s my Strava, for those that like that sort of thing: https://www.strava.com/activities/944084258

(ianrobo) #7

lovely ride but sounds like more electrolytes needed on the ride, did you have ayn supplements ?

(Bonnie ) #8

Thanks for sharing your experience. I want to do the C&O canal 100 mile ride in a couple of months but was worried about fat adaption also. Seems I go in and out of Keto about every two weeks. I need to figure out logistics of where to park and ride yet. Only saw a couple YouTube videos on the ride so far. How long did it take you to complete the 100 miles you rode? Do you think just eating nuts and jerky would be a good choice? Love hearing more! Thanks!

(ianrobo) #9

should say that Keto is not fat adapted, you ca be fat adapted and not in Keto.

Ideally be in both is good but fat adaption for exercise is more than just carb restriction.

Imho if you can do more than a 4 hour fasted ride you are fat adapted regardless of your Ketone levels.

(Karl L) #10

ianrobo: Yes, I had several Camelbak Elixir tablets in several bottles of water. And while I’m no expert on the subtle differences between eating a ketogenic diet and being fat adapted I do agree that if I rode the first four hours with no carbs I was probably fat adapted. I’m pretty sure that my cramping was caused by me not being fully prepared (fitness-wise) for the effort.

(Karl L) #11

Bonzer: I really feel unqualified to offer advice, I do know what I would do differently! The main thing I’d suggest is to do some longer rides in the weeks leading up to your 100 miler, and use the same fuel you plan to use as well. I love jerky, but it’s tough for me to eat without a lot of water; maybe more than I might have with me on the bike. Maybe try some sliced sausage or string cheese.

(ianrobo) #12

good question @Sinker on what causes cramps and most seem to agree muscle tiredness and salt loss …

I say 4 hours riding as usually that is approx 2000 cal and if not fat adapted the majority will be glycogen storage …

(What The Fast?!) #13

WHOA! That is one flat ride!!! I may bet taking a trip out to Delaware! I live in Vegas; all the rides out here always include some decent climbing and generally wind (that never seems to be at your back)! Great job on your century!!

(Karl L) #14

I live in the northern part of Delaware which has some nice rolling hills. It’s not uncommon to have almost 100’/mile of elevation on a ride. The southern 2/3rds of the state are very flat, but of course always windy!

(ianrobo) #15

you may not believe it but cycling up hill is far better for you i all ways. Get the right gears !!

I have done the Alps and will do it Keto this year ad no better feeling to get to the top

(Karl L) #16

I can’t imagine riding the Alps, that’s awesome!

(ianrobo) #17

everyone ca do it, if I can … I could show the pic of me at my heaviest …

it is up to u whether u want to

(John) #18

I’m fat adapted and actually found this while looking to a solution. I don’t have a lot of fat left so according to the calculators I have to supplement quite a bit. I rode 40 miles today, lots of hills and was great until the last 10 when I had no energy. I had about 600 calories before the ride, burned supposedly 2k on the ride, and have only been able to get down about 500 post ride. Horrible headache right now and very tired. I can’t imagine I didn’t have enough electrolytes and water, 32oz of ketoaid and almost 2 liters of water.
Riding 30 I can go 17 mph over the same course, today I got near that on the first half but only 13 on the back half which is usually faster. I know I need to train more, but it seems like something happens right around that 30 mile mark. I need to supplement with something I think, but not sure what.
Off to do more research!

(ryancrawcour) #19

I find the same problem right around that 30-40 mile marker … I drink plenty, sometimes 2 full large cycling bottles. sometimes stop for another mid ride. some say i drink too much while riding. on short rides I drink water, on longer rides I drink powerade zero, non sugar tablets in my water etc.

will be VERY interested to know what others supplement with when doing longer rides

(John) #20

I think I am starting with this TKD tomorrow, I got my new computer and sensors so I can measure everything out as well on not go totally off of feel, or maybe put numbers to the bad feelings to learn more about what causes it.
I don’t need to lose any more weight, I still have some extra but need gas for the tank right? So my only issue now is getting the best workout for the effort I put in. The first response in the comments of that post is from an endurance cyclist and it echoes what I have heard from several others including Phinney (which may well be where they got their numbers), he says:

Great post bro! As an endurance cyclist and sprint finisher. TKD works best for me. On a ride of say just over 100km, i would take 60 grams dextrose at least 30 mins before mixed with 30 grams MCT OIL and then intra workout the same dosage every hour (Just over 3 hours) Works wonders and i dont have to eat a thing. Whey isolate straight after ride and blood ketone meter is reading over 0,8 most of time.

I plan to do about 2 hours tomorrow on a well known course, I will take some dextrose with liquid MCT and some protein before driving to the start and take a water bottle with dextrose and powdered MCT that I will drink at the halfway point.

One confounder is that I did legs today at the gym, but if this works as well as people say it does it should be obvious.