Mountain Biking, high lactic acid build up during rides

(David) #1

Hello, I’m about 21 days into a metabolic reset, then hopefully plan to move into the 21 day keto reset. Currently following Mark Sisson’s Keto Rest book. I know I’m early in the process, but so far the rewards have been very beneficially in terms of weight loss, reduced sugar or carb cravings and energy level.

However, the one sport/activity I really enjoy is mountain biking. During recent rides, I have noticed a fair amount of lactic acid build up in my legs. I feel fine before and after the rides, but tend to have a fair amount of pain when exerting myself, especially climbing up a long hill. It makes it almost impossible to keep up with my riding buddies and I actually feel a little light headed when the pain is at its max.

Please let me know if anyone else has had a similar experience or if you have any possible solutions including supplements.

I did take some nut butter to eat during the ride and put added electrolytes to my water intake.
Thanks!

(The o-chem police are coming) #2

Could you give a few details on the metabolic rest? I also am a mountain biker. Happy to give some thoughts, but I need to know what you have going on.

In general it takes some time for the body to adapt to burning primarily fat, and more time to adapt to burning fat at a high rate. Also, your fluid and electrolyte needs can change on a low carb diet. So it will take you some time to figure out how to respond.

(David) #3

Mark Sisson’s Keto reset book starts off with a 21 day plan that ditches processed grains, sugars, and refined vegetable oils in favor of nutrient-dense, high fat, primal/paleo foods. You then migrate and fine-tune with Intermittent Fasting and then foray into full ketogenic eating for a further weight loss boost and improved health.

(The o-chem police are coming) #4

Ok, so to understand you’ve done most or all of the metabolic rest phase. And this phase is basically a paleo/ primal diet. Next phase is Keto based on paleo/ primal foods. Got it.

Yeah, I’ll bet that you’re accustomed to having refined sugars on your rides and now you don’t. Fair assumption? If so, just stick with it. You’ll get over that. I assure you that you’re cycling with improve on the primal/ Keto diet. It’ll just take time to adapt, your performance will drop temporarily. In the mean time keep the intensity lower and keep with it.

I had a very hard time on long, intense rides giving up the sugar drinks. And TBH for race day I can’t say that I won’t have a sugar bump before a 20min effort. But for social rides i prefer busting out the salami and cheese to be social while my friends are glycogen depleted and bonking and sucking down something gross with “power” in the name.

(David) #5

Yes, many miles and many years with a variety of glucose/carb mixes and gels. I read that eating a natural carb the night before can help top of glycogen levels, something like a small sweet potato?

I feel great otherwise and for the first time, I’m not craving sugar or carbs after a long intense ride. It just feels like my legs are anchors and have nothing in them…especially on those quick bursts or intense climbs. I actually have to stop, catch my breath, wait a few seconds and push again. Meanwhile, my riding buddies are asking if I’m ok!

Are you using electrolytes, or a pre workout/ride supplement like creatine?

(The o-chem police are coming) #6

Yes, sweet potato will top off glycogen for sure. As I get further down the rabbit hole I find that the sweet potato or similar slow burn carb is better suited a few hrs before the ride vs the night before. I feel like my glycogen levels are just fine from GNG and glycerol metabolism from TGs so no need for carb load. But, sometimes a pre ride slow burn carb can boost energy and performance. And it can ease the transition to full fat mode. I’ll be honest though, the transition to high intensity cycling takes some time and a few fails to get the body ready. It is just such an energy intensive sport that it can be hard for the liver, I assume to keep up with demand for TG and ketones. But it can happen and it’s like frigging rocket fuel.

My next experiment will be to mix unflavored powder C8 MCT oil (not primal) with lemon strawberry Ketone salts (also not primal) for a pre ride drink and bring along the same for unexpected energy dips. The Ketone salts are mostly for the salt, I don’t find much benefit from them as I cannot consume more than a few grams (nausea) which does not equate to much total energy. But there is a boat load of salt and a nice in sweet lemon flavor. I really have found pre workout MCT to be great for high intensity stuff like CrossFit and skate skiing. No cyclone here now, winter.

I’m also trying the Ucan super starch with mixed but encouraging results.

Sounds to me line you are on a similar path with similar results to me. I’m just a little further down the path, months not years.

#7

Hi,

With keto your kidneys are dumping sodium, it is not stored anywhere, so you need to keep getting a daily supply of salt.

A couple of cups of broth are good. Add salt to everything … the target is about 5000mg per day.

As you get more keto adapted your muscles will burn fat more efficiently. Soon you should be able to go longer than everyone else.

Keto is like a camp fire made from logs, carbs is like burning paper. A quick flash and then nothing.

Keep keto’ing. Cheers.