Keto and cycling one year on

(ianrobo) #1

Finally did the Marmotte on Sunday and uploaded the finish from 2016 (then I started Keto days after) and then from Sunday.

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Well it is clear what the difference is and after a year on Keto, changing to the MAF method etc how much it makes a massive difference.

On any social forum where this is discussed tell people about this and it is not rare. Keto eating allows you to lose weight but for endurance sports fat adaption is KEY.

Get through the first two months and everything is possible !!

@richard & @carl you need me on the show ha ha …

but seriously the marmotte is 4 HUGE mountains in one day and what did I eat ?

4 eggs, 3 bacon, 2 sausages and bacon for Breakfast and on the ride about 20 Jelly babies … thats it …

For any newbies reading this if I can do it so can YOU

The ride is here - https://www.strava.com/activities/1064162034

Carbs are necessary to burn fat?
(Richard Morris) #2

We do need to interview you on the show - preferably while Le Tour is still on.

(ianrobo) #3

very happy to @richard ! as I say it is a year on and the proof is all there that it works. In our world as we know the best proof is people’s experience like this :slight_smile:

#4

Holy cow! 2 whole hours off your time. Bravo dude. :bacon:

(ianrobo) #5

thanks Carol … weight is key but fat adaption gives much greater endurance base of course.

so I have worked out weight alone at same power would have cut off one hour, fat adaption gave me greater time at an higher power rate.

(Karl L) #6

That’s awesome; you’re my hero!

(ianrobo) #7

nah just a guy following a simple diet and method !

(Duncan Kerridge) #8

Each day on keto over the past year bumped you up 7.88 places in the race :smile:

(ianrobo) #9

yep not bad and same kind of conditions as well !

(Karl L) #10

Especially interested in your MAF training. It seems so counter-intuitive!

(ianrobo) #11

oh it is and never made sense when I first discovered it. The problem is that you can not really do a MAF test on the bike (too many variables) but some observances from it.

  1. Endurance is well up
  2. My cadence is now averaging over 85 regular and this shows much better aerobic fitness
  3. Climbed the mountains at higher cad
  4. HR slightly higher at same power

I would recommend it to anyone looking at endurance sport.

(ryancrawcour) #12

MAF training, never heard of it. Anyone got a distilled description of this? #lazyweb

(ianrobo) #13

Basically you do 80% of your training in HR zone 180-age and lower.

The idea is to ensure the least physical stress on your body and create an huge aerobic base …

#14

Ian I see from your Strava file you ride with a power meter. Have you tested your FTP prior to Keto and again after a year? Reason I ask is I tested FTP in January before Keto and I am now still 16% lower after 6 months. 257 watts down to 215. Depressing. Test my blood and am definitely in ketosis so I have to be fat adapted by now. I have lost 35lbs. since then so that has to be part of it. As another measuring stick I still slower on mostly all segments in Strava from before Keto.
I started eating carbsthe morning of a ride and it seems to have made a little difference but not much.
Also what is this MAF method?

(ianrobo) #15

MAF is as above as I posted.

As for FTP it is about the same as what it is but with weight down then obviously so much better w/kg ratio.

#16

Thanks. Not sure how I missed that. Can I ask how much weight you lost over what length of time. How long have you been doing Keto? I would love for my power to be the same at a decreased weight. That was the whole point. Probably not training enough to get it back up. Work gets in the way of fun.

(ianrobo) #17

OK I have posted this elsewhere but I started a year ago and lost 12kg in 6 months and been stable since then.

I did do a lot of training to keep the FTP but then worked out that MAF was more important but is a question I keep meaning to ask of Brad Kearns !

#18

Thanks for info. Have just been reading about MAF. Might be something I’ll try over the winter on the trainer. Don’t think I would be able to do it riding with others and it sounds like an all or nothing method. Wouldn’t do me any good to ride slow a couple days a week by myself then go hard on the weekends.

(ianrobo) #19

yeah if you commit to MAF you can not really ‘cheat’ on it, however plan he MAF rides on your own and keep to 80/20 formula with time and you will be fine …

(ianrobo) #20

@Sasquatch16 one thing I forgot to mention is that as my aerobic fitness increased a lot more my average cadence over 4 months has increased from 80 or so to 85-87 range.

What this means is of course if you spin higher you have less muscle fatigue and this makes you able to go for longer and harder.

The pro’s spin at over 90-95 and there is a very good reason for this.