I got my free ketone/glucose monitor in the mail the other day! Of course, it’s “free” because now you have to buy the strips. 😛 I’ve been able to find the glucose strips at a drugstore or two, but had to order the ketone ones online. Just got them in the mail today!
While ketone (pee) sticks will let you know if you are at least producing ketones, the blood-stealing sticks let you know your LEVEL of ketones. Also, FYI the pee sticks can be inaccurate and not show that you are in ketosis when you are. But I still like them as a high level gauge and I just feel better when I turn that stick a nice shade of purple. Or maybe I just have a secret “pee on stick” fetish. Uhhh anyways……
I just re-read The Art and Science of Low Carbohydrate Performance and have been training the past few weeks now on a low carb/high fat diet for endurance cycling (link goes to my cycling-specific blog).
My (icky tasting) attempt at a low carb “breakfast” before my ride. Egg McMuffin sans McMuffin. Alas, it’s no good without the muffin. AVOID!
More time and documentation will need to occur before I can truly understand what it’s like to NOT have to carbo-load and constantly eat carbs/sugar every 20 miles. Honestly, it’s REALLY WEIRD. I nibbled on some pecans around mile 20 on a ride just out of habit and re assurance, but I didn’t need them. I ate a mozzarella stick around mile 25 on a 40 mile ride the other day out of sheer nervousness of bonking (which I didn’t even get CLOSE to). I had some light muscle fatigue but that is because I am a bit out of shape due to recuperating from thyroid issues.
It’s … odd… to NOT have to eat while biking for hours and hours. Would love to hear from others on their experiences with endurance sports and a low carb/high fat diet.
2000 feet of climbing, powered by ketones and that pathetic egg-ham strip from McD’s.
For now, I’ll start documenting my ketone levels every morning (fasting levels) and then post in a few weeks when I have enough data for a cool chart. Alas, these strips require more blood than the glucose ones so they are kind of a pain, literally. I took my levels this evening after work and was surprised to see a 3.8 (I’ve been more low carb than usual and didn’t eat enough today, mostly due to the fact I need to go food shopping).
Great short article on the science of ketosis, in case you are thinking ‘wtf are ketones’.
From Phinney and Volek’s book, click to see full size
Stuart says
Hi – great article – been doing low carb for a while myself – currently training for a sprint triathlon(750m swim, 15mile bike ride,3.1mile run)
I was wondering if you do anything to replace electrolytes – especially with some of the hot rides you’ve done?
I’ve seen carb/sugar free electrolyte drinks advertised but wondered if you had any opinions?
Thanks!
Stuart
admin says
Hey Stuart!
Rock on re: training for a sprint triathlon. Is this your first one? I did a tri last year (before I went low carb, though). Brutal. I’m focusing solely on biking again!!
You know what, I bought a product awhile ago but still haven’t tried it (it hasn’t been that hot out yet although today it’s going to be 95, ew!).
I bought the Nuun Active Hydration ‘tri berry’ (from like, a Sports Authority store) – nuun.com
Info from their website:
“The electrolytes that your body needs: Each tube of Nuun contains 12 tablets. Each tablet makes 16 oz. of Nuun, and delivers 360 mg Sodium / 100 mg Potassium / 25 mg Magnesium / 13 mg Calcium
Nothing that you don’t: Less than 1g of carbs, fewer than 8 calories. No sugar. No high-fructose corn syrup. No artificial flavors or colors.”
I haven’t tried it yet but it looks like it meets our low carb needs!! I also bought a bunch of various stuff from GenerationUCAN.com (recommended by Peter Attia of EatingAcademy.com) but haven’t tried that yet, either. I have a bit of experimenting to do, so I’ll definitely up date when I have results. Please let me know your results with any products that you try!!
Adrienne GiryaGirl Harvey says
Really glad you’re having fun with science — hope you continue to share the results with us. Definitely going to check out that book you linked as my maniac athlete buddies will LOVE IT TOO!
Antonio says
Hi.
I really enjoyed your article, in the last two months I am been in a low carb diet and cycling a bit more regularly, I am also preparing for a 100Km Cycle and I was wondering if you could suggest some ideas on what could i eat the day before the cycling, for the morning of cycle i saw your, pre-ride breakfast: avocado, bacon and fried egg. Also i am bit confuse on what snack i should bring with me during the cycle, I was thinking to bring pecans nuts should i bring something else?, during the stops what i should eat?
I am also looking to get the Nuun Active Hydration.
is anything else you can suggest me?
thanks
Antonio
michael harshbarger says
I have been on Paleo since May with initial weight loss and increased power. Have added back some weight over the months while staying on Paleo. Recently I decided to try full fat burning adaptation. I recently did 84 miles on water only with no real difficulty-a little hunger, but steady aerobic. Still an experiment and hoping UCAN Super Starch will do the trick for more difficult rides. I am 70 years old, 30 years on the bike, and a whole lot of miles. I remain a science experiment.
Kaitlyn says
Hey! I am a little late on this post (but hoping you will reply). What do you eat before a ride? I find I can do a short one, under 30km, on just a bulletproof coffee, but longer than that I need a bit more in my system.
Sparky says
Hi Kaitlyn! Are you fully keto adapted with exercise now? If so, I do still recommend eggs/fats/additional protein before a longer ride. I usually packed some almonds/high fat nuts for longer rides and would have an electrolyte mix in my drink 🙂
Keep on ridin!
<3
Sparky