Evening all,
I have been strictly Keto since 1 Jan and while weight loss and change in blood sugar levels have been ok, I am hoping some folk can comment on my exercise strategy.
So, MTB cycling is my passion. I’m a middle of the pack rider, not looking to win anything, this is about getting out into nature and getting some work/life balance.
Anyway, I am training for a 9 day 900km race at end April. I have done it before but as a carb burner.
My training since Christmas has been strictly low HR - as prescribed by Phil Maffetone - mainly on a stationary bike where it is easy to control HR. I assumed that I would become fat adapted by this stage but last week and again today I went for a longer ride in the mountains (90km last week and 70km today) and on both rides the results were very disappointing - fine for the first 3hrs then hit the wall big time … like needed to stop and recover. On both occasions I could then continue but slowly, so not like cramps where you are stuffed, just a complete lack of energy. I am not able to keep HR in the MAF zone for these rides, just too many steep hills.
All rides done on water only.
I believe that I am fat adapted as I have done 2x5 day fasts and felt 100% ok, not hungry and no Keto flu, but the results on the bike tell a different story. Keto readings (blood) have consistently been between 0.6 and 6.3 since 12 Jan (no readings before that).
I now don’t know if I should persist with my current strategy or do something different.
So, my questions are like this:
- how long should I expect to wait before some level of performance kicks in? Race is end April, so I do still have 6 weeks.
- Do I take some carbs for longer rides? or stick it out with water only for training rides?
- Any other comments on my ‘strategy’?