Good point.
As a bike courier for work, i still feel the residual fatigue/depletion of my fast on fri-sat. I teying to remind myself of my intentions and go easy on myself today. i have a big week of training ahead culminating in a 42-mile mountain run on Sunday (weather permitting). If my weight loss goal saps me too much, I will postpone the run.
I have heard multiple sources say that a 500-800 calorie deficit is the maximum before athletic performance is affected negatively. So I want to aim for a daily 800 calorie deficit until Friday - if i land at a 500 calorie deficit, I will be ok with that.
To fuel a 10-hr effort like the aforementioned run, I will have a steady drip of carbohydrate.
So: Ideally, I would refeed on Friday afternoon (no deficit, maybe a 200-500 calorie surplus), and then fast until early evening Saturday for another refeed. This would amp up my fat burning for the run and then coupled with the steady drip of liquid carbohydrates in my hydration belt, it will be an experiment of metabolic flexibility and good training for my upcoming 100-miler.
The key is to get to the foot of the mountain in ketosis, do the run, and then recover with whole foods, and in the proceeding days, allow for autophagy to fully cleanse myself of the sports nutrition and drop back into nutritional ketosis.
Really focusing on this task right now. Grateful for y’alls support. This is so hard for me.