Cyclist desperately seeking other keto cyclists' knowledge

(Kj) #1

I’m a young 50 year old who’s not new to cycling but rather new to keto eating and cycling. I went on it 6 months ago to rid my body of inflammation and help my endurance load. I was healing some injuries that just seemed they’d never heal. It worked and just cycling steady for 15 miles a couple of days a week was great. Energy was good, sleeping well, no anti-inflammatory meds. Just supplements. Then I upped my game and added more mileage and more activity. Now am frustrated with not just performance but in how my body is reacting. I know there’s a sweet spot to it and I just need some clarification on macros and calorie intake.

Macros I should be hitting are approx 1600 cals a day. 111 fat grams, 70 protein grams, 25-30 carbs. I get most of my carbs from leafy greens and a few other vegetables like cauliflower and broccoli and cabbage. During rides, I may have a handful of strawberries or a couple of dates.
Fats for me are avocados and MCTs, I do enjoy my eggs and turkey bacon (can’t stomach pork bacon). I get creative and bake zucchini almond bran muffins (2-3 carbs per), keto egg/cinnamon muffins, peanut flour muffins, and use those for on-the-bike food or pre-workout food. I love my BPC every morning.

My question is this: are those approx 1600 calories with or without exercise? I mean do I end the day at 1600 or aim for 1600 whether I ride or not? A single 65 mile ride will easily burn 1600 calories and then I’m at a loss for how to refuel for the next day…

What I’ve been feeling is fatigue like I’ve never experienced pre-keto. I’m confused as to how many carbs I can consume during a ride to not make me a sugar burner for days afterward. I don’t want inflammation to return. Does any of this make sense? Do you, as a cyclist, consume some carbs without affecting an insulin response? Thank you for reading this.

(John) #2

I’m not focused much on calories, I eat when hungry, especially when working out/cycling.
There are people here who cycle much more than me who will hopefully share answers but I do get a bit of mileage. I was actually a bicycle cop in my younger days so I have a bit of experience though it is a bit old.
What I have found since switching to keto is my endurance is almost unlimited, I can ride 30-40 miles without any calories (usually a BPC before the ride, nothing during) and though I have tried supplementing carbs, it didn’t seem to help my issues. What happens to me is that I seem to have a severe penalty for going over ~165 beats per minute, I’m not sure if it is the actual heart rate, the exertion associated with it or what, I just know I pay a stiff penalty in terms of energy and recovery for going over. If I keep my HR in the 150 range back to back to back 30 mile days doesn’t even make me tired, but a hard 9 miler mostly uphill takes me out for a couple of days.
Just the volume I am doing is helping my times and speeds, along with strength gains, but I avoid over-exertion unless I know I won’t be able to ride for a few days and then I go do some hill training or sprints.

My fat stores seem to be all I need, I am never craving food when I am finished with an endurance ride, but if I go all out on the exertion I am usually stopping in for a couple double quarterpounders with no bun on the way home.

(Kj) #3

Thank you for your reply. I appreciate the input and experience. My HR seems to like Keto now and so that doesn’t go out of range for me as it used to being a sugar burner. It’s resistance for me that seems to do me in. We’ve been having a great deal of wind here and during my 60 miler this past Monday, the wind was 11 mph in my face the majority of the ride so it was taxing. I felt ok the next day, it was Wednesday when I felt the fatigue that kept me confined to the house all day. I also have asthma and the allergens in the air play a role in this symphony. It’s brain fatigue as well as body. I do relatively well on the bike as far as eating goes. But a day or two later is when I pay the piper. Just can’t figure out that sweet spot.

(Tom Seest) #4

No need to add carbs if that is your question. I rode 65 miles fasted after fasting for 60 hours and never consumed anything but water.