Great read Julianna, If your interested in learning more about the Keto lifestyle and espcially Ketogenic performance you should check out the OFM Program (Optimising Fat Metabolism) founded by Peter Defty. You might be interested to know he has also done some very good podcasts about the ketogenic lifestyle for women and performance. Sorry I can find the link to them at this point in time.
Hey there, I’m a 50 year old body builder and had resigned myself to grilled chicken and steamed veggies for the rest of my life. Carbs really were the enemy. I found myself accidentally in ketosis not very knowing what was happening. Then accidentally again coming across 2ketodudes podcast. I am staggered with the energy i have but more importantly how fantastic the food is. Have dropped to 17% fat from 22% three months ago, just couldn’t shift it plus gained 2kg muscle. Keep calm and keto on!!
Thank you for posting this Juliana. Keto, for myself, like you, has been nothing but beneficial in so many many ways. Keep on being an inspiration. You rock!!
Great article, I have also decided to try out Keto as a way of improving my riding. Still in the early ‘carb hangover…feeel hungry all the time’ stage 🙂 Can I ask how you go when you are actually out racing/riding, how strictly to do stick to a Keto diet then? I know sometimes you’ve got to take whatever supplies you can and before when I’ve come across a gas station or 7-11 in the middle of the night you take what you can get. Many endurance riders seem to live off junk food.
There are certainly times when you have to live with what you can find. I try to stick to it on long rides until I can’t, which so far has been almost never. Even greasy chips are great fuel. When you’re fat adapted though, your body can easily transition in and out of the ketosis when needed. If you have mct oil and nuts, you can last a long time on little else.
Hi Juliana. Yes, great post! I want to echo STU’s question about your thoughts on maintaining this diet while on a big multi-day ride. Does it still work for you to go for the Cheetos and fried pies? What’s your strategy when you’re having to constantly burn though all those miles (and calories)?
I think many fat adapted athletes become efficient in using all kinds of fuel and on long rides can make the jump from glucose to ketones fairly easily. When you’re doing 300+ km a day, it doesn’t really matter what you eat anymore. It all burns like a raging fire. But the difference is being able to go on a starvation diet and run just as efficiently when your body is used to crossing over. I train myself on a keto diet so I don’t suffer on those times when I can’t find enough food. I usually carry mct oil with me (it now exists in powder form too) and put it in my water bottles which helps maintain enough calories and energy so it’s fairly easy to stay on the diet even on multiple day rides.
I do long rides, call it fast touring, whatever, but I want to get somewhere fast, so I don’t stop to shop. My experience: you can really make it last on mct oil and some nuts for instance. Drinking is far more important than eating, on keto, because this way of eating is highly diuretic. It’s important to watch electrolytes, because you’ll flush them out easily. Also, fat is more calorie dense than carbohydrates, so it’s fairly easy to make your own keto-calorie gel from nut pastes, coconut oil and a bit of protein powder with some sweetener if need be, although I’ve also made savory versions (electrolytes). The “eat every few hours” mentality is so drilled into cyclists that it’s a revelation that it’s really not necessary on keto. I do ride around with 3 large bottles on the bike and a soft bottle in the seatpack. There’s sufficient evidence now to suggest that wine has no benefit whatsoever. The tip on aspirin and vitamin C is very good. Going to work that in.
Hi:). I have been doing this as well but find I am needing some carbs before my intervals and races. No problem on endurance rides but with the repeated anaerobic efforts I don’t think I can mobilize the fat quick enough. I started having some carbs before races or interval sessions and it seems to help.
I agree your body knows what it needs to function at its best and you should play around with the quantities of fats vs carbs that work best for yours. Some athletes do find that for short intense races and physical exercise some unrefined carbs are helpful. I think the most important thing is to watch the quality of what you’re fueling your body with.
I’ve decided to start a new Keto direction in my eating. Your blog provided a wealth of information. I’ve let life get in the way of my passion for cycling, and have an uphill battle ahead of me. I’m hoping the Keto lifestyle will help rid me of my carb cravings, and shed the unwanted weight. The documentary “Inspired to Ride” is what kick started my new goals.
I’m curious, Juliana, what do you eat/drink when you are on the bike for multi 100mi+ days?
I’ve read Primal Endurance by Sisson and am giving it a shot, but I’m having a hard time tracking down what fat-adapted athletes use on long endurance days. I’ve also read about Chris Froome’s diet (also keto), but can never find what he eats on the bike.
dangit, never mind. I read this in two sittings and just realized you answered it and I must have forgotten when I came back and finished the next day.
That was one of my favorite things to do for &8;fun2#8221; as well.I have progressed beyond it, but as I have a 4.5 year old and 2 year old, I predict the practice will emerge again.
Hello, very interesting as I’m going to try to be a low carb cyclist too. I’m already 2 months low carb and often in ketosis. Next year I will do 1000km in 4 days for charity, Mon Ventoux Cannibale (175km, twice Mont Ventoux) and Marmotte Alpes. Experiencing a lot of bunking and stomach problems on lower rides, along with some overweight or at least difficulty to keep on race weight got me to this idea. I’m working on this since 5 months, read a lot of information, scientific studies, saw a lot of documentaries and I know now how wrong all this dietary advice is. And also the concept of “healthy food”, people are demonizing you when you talk about this, like drug-addicts almost. But I know now according to my blood work that I was developing diabetes type 2 and CVD risks, people – and even MD’s – don’t know about this.
I will also start a blog, with my progressions and the science explained (altough I’m a “simple” developer). If I fail, then it is proven to be an error for me, if I can do faster than other years… well, I hope that people take back all the s**t they’ve thrown at me lately.
Hi Juliana,
Just finished reading your book for the second time, very inspirational. I am preparing for a 5,000 mile record setting cycle and recovering from multiple serious injuries from a car hitting me from behind on the bike at 60mph, had to delay my ride from May 2016 to May 2017. I stumbled upon your artle able Keto eating and became instantly inteigued. I’m now 5 days into the new eating and feeling fine, full and just waiting to do my first keto strip urine test to tell me its all working. I have one question about dropping in and out of ketosis – let’s say I have a cheat weekend, a family social or such like when I just want to enjoy the occasion and not have to stand on my head to fit in, Then how long does it take to get back into ketosis ? Days, weeks or longer. I’ve read that on the strict regime it takes 7-10 days to get into ketosis, does that ring true in your experience ?
Look forward to hearing and thanks for the inspiration.
Simon
I think it is within idealism to call a spade a spade. The credit card companies have resorted to overtly sleazy dealings even with long term excellent cusrsmeto, no way around that.
Nice write up Julianna. Especially good to see it covered from a lady’s point of view. Couple of things that might be useful to your readers are that you don’t have to be in full ketosis to take advantage of a good fat burning metabolism. Simply by going without food for longish periods (everyone’s primary source of fuel while sleeping is fat) and going for increasingly longer rides without carb input whil lead to improved fat burning. I don’t pratise a ketogenic diet but still go for 6 hour rides without needing to eat, and come home without feeling hungry. Having said that, there is a limit to this performance. At some point during exercise you exceed the rate your body can burn fat and you will burn glycogen. Nearly all good endurance athletes (events > 2 hrs) are exceptional fat burners, but in the case of cyclists where there may be periods of high energy use, then glycogen stores will inevitably become depleted. For steady state energy use (ultra marathons etc) a well exercisd fat burning metabolism is unparalleled as an effective fuelling strategy.
There are a couple of notes I’d like to mention. There are 4 fuel sources in the body, but 2 aerobic sources (glycogen and fat.) None of them are ever ‘switched off’. They are all in a constant state of flux and you are using one more or less according to your demands.
Love it! I’m also a Keto athlete. Have you tried UCAN? It’s a slow super starch powder you mix with water that helps keep blood sugars even through long events. Did an 8 hour run with only UCAN super starch. Just did a half marathon on a cup of coffee 🤣
Since making the switch to keto I’ve ridden as much as 70 miles in a day eating only a few raw cacao beans before the ride and nothing during the ride without getting hungry. Now I’m wondering whether it is optimal to not eat during a ride or if it would be better to eat something, and if so, what. Thoughts?
You should eat when you recognise a drop in energy. If you don’t have to eat during a ride, then it’s better not to, however after 70+ miles you might feel the need to feed the tank, in which case, something high in fat and protein. Things you can carry with you on a ride would be a boiled egg, nuts, piece of hard cheese, jerky.
Great read I have been doing Keto for 10 months now I am a fairly keen 54 year old club cyclist and have been proper cycling twice a week for 2 years now.The first year was all about the coffee stops riding with group 3 I was doing 30 -40 miles on each ride but I was getting heavier. At my heaviest I was over 16 stone.Then a friend who does Ironman comps told me about http://www.dietdoctor.com where I learned about the Ketogenic diet over the next 3 months I dropped 3 stone.I have now dropped 3.5 stone my average speed has gone from 14mph at its best before Keto to 17.5 mph which isn’t to bad for the hilly area of East sussex.I am also toying with Wim Hof breathing and cold showers which is helping my endurance.Just completed two 100 mile sportive the last one was the Boxhill epic witha Silver which is graded a 9/10 difficulty so Keto is definitely working for me.
Interesting. I’ve done well (cycling and running) on a plant-based vegan diet. My diet would be considered high carb (certainly compared to yours). Its as if the body adapts well to a variety of food types with – importantly – the key to good health being activity and exercise (a common denominator among fit people, whether high carb or low carb).
I think it also has a lot to do with the quality of the foods you’re eating, and the kind of carbs. For example, just eliminating all refined carbohydrates and sugars from your diet, will already cure so many health and energy issues.
Thanks for the write up. I am a 54 year old cyclist and have rode for many years including ultra marathon stuff. I have not done the keto diet, however your list of meals sounds a whole lot like eat right 4 your blood type. This is the meal plan Im currently working with. I have found it beneficial but probably cheat more than I should. Old cycling habits are hard to break
Bernie Thomas
July 20, 2016 @ 13:27
Great write up and I share many of your experiences!
David Grech
July 20, 2016 @ 13:40
Great read Julianna, If your interested in learning more about the Keto lifestyle and espcially Ketogenic performance you should check out the OFM Program (Optimising Fat Metabolism) founded by Peter Defty. You might be interested to know he has also done some very good podcasts about the ketogenic lifestyle for women and performance. Sorry I can find the link to them at this point in time.
http://www.vespapower.com/ofm/what-is-ofm/
Debbie Aubrook
July 20, 2016 @ 16:15
Hey there, I’m a 50 year old body builder and had resigned myself to grilled chicken and steamed veggies for the rest of my life. Carbs really were the enemy. I found myself accidentally in ketosis not very knowing what was happening. Then accidentally again coming across 2ketodudes podcast. I am staggered with the energy i have but more importantly how fantastic the food is. Have dropped to 17% fat from 22% three months ago, just couldn’t shift it plus gained 2kg muscle. Keep calm and keto on!!
Tracey Eide
July 20, 2016 @ 22:37
Thank you for posting this Juliana. Keto, for myself, like you, has been nothing but beneficial in so many many ways. Keep on being an inspiration. You rock!!
Stu
July 21, 2016 @ 03:38
Hey Juliana,
Great article, I have also decided to try out Keto as a way of improving my riding. Still in the early ‘carb hangover…feeel hungry all the time’ stage 🙂 Can I ask how you go when you are actually out racing/riding, how strictly to do stick to a Keto diet then? I know sometimes you’ve got to take whatever supplies you can and before when I’ve come across a gas station or 7-11 in the middle of the night you take what you can get. Many endurance riders seem to live off junk food.
Cheers,
Stuart
Juliana
August 19, 2016 @ 14:49
There are certainly times when you have to live with what you can find. I try to stick to it on long rides until I can’t, which so far has been almost never. Even greasy chips are great fuel. When you’re fat adapted though, your body can easily transition in and out of the ketosis when needed. If you have mct oil and nuts, you can last a long time on little else.
Jason
August 9, 2016 @ 11:56
Hi Juliana. Yes, great post! I want to echo STU’s question about your thoughts on maintaining this diet while on a big multi-day ride. Does it still work for you to go for the Cheetos and fried pies? What’s your strategy when you’re having to constantly burn though all those miles (and calories)?
Juliana
August 19, 2016 @ 14:45
I think many fat adapted athletes become efficient in using all kinds of fuel and on long rides can make the jump from glucose to ketones fairly easily. When you’re doing 300+ km a day, it doesn’t really matter what you eat anymore. It all burns like a raging fire. But the difference is being able to go on a starvation diet and run just as efficiently when your body is used to crossing over. I train myself on a keto diet so I don’t suffer on those times when I can’t find enough food. I usually carry mct oil with me (it now exists in powder form too) and put it in my water bottles which helps maintain enough calories and energy so it’s fairly easy to stay on the diet even on multiple day rides.
Alex de Jong
August 19, 2016 @ 03:30
I do long rides, call it fast touring, whatever, but I want to get somewhere fast, so I don’t stop to shop. My experience: you can really make it last on mct oil and some nuts for instance. Drinking is far more important than eating, on keto, because this way of eating is highly diuretic. It’s important to watch electrolytes, because you’ll flush them out easily. Also, fat is more calorie dense than carbohydrates, so it’s fairly easy to make your own keto-calorie gel from nut pastes, coconut oil and a bit of protein powder with some sweetener if need be, although I’ve also made savory versions (electrolytes). The “eat every few hours” mentality is so drilled into cyclists that it’s a revelation that it’s really not necessary on keto. I do ride around with 3 large bottles on the bike and a soft bottle in the seatpack. There’s sufficient evidence now to suggest that wine has no benefit whatsoever. The tip on aspirin and vitamin C is very good. Going to work that in.
Juliana
August 19, 2016 @ 14:40
Absolutely agree. Mct oil, nuts and coconut water and you can go for hours.
Heidi
September 15, 2016 @ 01:53
Hi:). I have been doing this as well but find I am needing some carbs before my intervals and races. No problem on endurance rides but with the repeated anaerobic efforts I don’t think I can mobilize the fat quick enough. I started having some carbs before races or interval sessions and it seems to help.
Juliana
September 15, 2016 @ 15:57
I agree your body knows what it needs to function at its best and you should play around with the quantities of fats vs carbs that work best for yours. Some athletes do find that for short intense races and physical exercise some unrefined carbs are helpful. I think the most important thing is to watch the quality of what you’re fueling your body with.
Ric Pelkey
October 26, 2016 @ 23:57
Hi Juliana,
I’ve decided to start a new Keto direction in my eating. Your blog provided a wealth of information. I’ve let life get in the way of my passion for cycling, and have an uphill battle ahead of me. I’m hoping the Keto lifestyle will help rid me of my carb cravings, and shed the unwanted weight. The documentary “Inspired to Ride” is what kick started my new goals.
Soon to be back in the saddle again,
Ric
Calgary, Canada
Jeremy
October 29, 2016 @ 19:44
I’m curious, Juliana, what do you eat/drink when you are on the bike for multi 100mi+ days?
I’ve read Primal Endurance by Sisson and am giving it a shot, but I’m having a hard time tracking down what fat-adapted athletes use on long endurance days. I’ve also read about Chris Froome’s diet (also keto), but can never find what he eats on the bike.
Thanks!!
Jeremy
October 29, 2016 @ 19:46
dangit, never mind. I read this in two sittings and just realized you answered it and I must have forgotten when I came back and finished the next day.
Great post! Thanks again!
Sandy
March 10, 2017 @ 12:42
That was one of my favorite things to do for &8;fun2#8221; as well.I have progressed beyond it, but as I have a 4.5 year old and 2 year old, I predict the practice will emerge again.
Jurgen
November 25, 2016 @ 15:46
Hello, very interesting as I’m going to try to be a low carb cyclist too. I’m already 2 months low carb and often in ketosis. Next year I will do 1000km in 4 days for charity, Mon Ventoux Cannibale (175km, twice Mont Ventoux) and Marmotte Alpes. Experiencing a lot of bunking and stomach problems on lower rides, along with some overweight or at least difficulty to keep on race weight got me to this idea. I’m working on this since 5 months, read a lot of information, scientific studies, saw a lot of documentaries and I know now how wrong all this dietary advice is. And also the concept of “healthy food”, people are demonizing you when you talk about this, like drug-addicts almost. But I know now according to my blood work that I was developing diabetes type 2 and CVD risks, people – and even MD’s – don’t know about this.
I will also start a blog, with my progressions and the science explained (altough I’m a “simple” developer). If I fail, then it is proven to be an error for me, if I can do faster than other years… well, I hope that people take back all the s**t they’ve thrown at me lately.
Simon Leppich
December 1, 2016 @ 13:47
Hi Juliana,
Just finished reading your book for the second time, very inspirational. I am preparing for a 5,000 mile record setting cycle and recovering from multiple serious injuries from a car hitting me from behind on the bike at 60mph, had to delay my ride from May 2016 to May 2017. I stumbled upon your artle able Keto eating and became instantly inteigued. I’m now 5 days into the new eating and feeling fine, full and just waiting to do my first keto strip urine test to tell me its all working. I have one question about dropping in and out of ketosis – let’s say I have a cheat weekend, a family social or such like when I just want to enjoy the occasion and not have to stand on my head to fit in, Then how long does it take to get back into ketosis ? Days, weeks or longer. I’ve read that on the strict regime it takes 7-10 days to get into ketosis, does that ring true in your experience ?
Look forward to hearing and thanks for the inspiration.
Simon
Butch
March 10, 2017 @ 09:17
I think it is within idealism to call a spade a spade. The credit card companies have resorted to overtly sleazy dealings even with long term excellent cusrsmeto, no way around that.
Juliana
October 5, 2017 @ 10:41
Yes, you can get back into ketosis within a week if you go cold turkey
MadCarew
December 8, 2016 @ 01:22
Nice write up Julianna. Especially good to see it covered from a lady’s point of view. Couple of things that might be useful to your readers are that you don’t have to be in full ketosis to take advantage of a good fat burning metabolism. Simply by going without food for longish periods (everyone’s primary source of fuel while sleeping is fat) and going for increasingly longer rides without carb input whil lead to improved fat burning. I don’t pratise a ketogenic diet but still go for 6 hour rides without needing to eat, and come home without feeling hungry. Having said that, there is a limit to this performance. At some point during exercise you exceed the rate your body can burn fat and you will burn glycogen. Nearly all good endurance athletes (events > 2 hrs) are exceptional fat burners, but in the case of cyclists where there may be periods of high energy use, then glycogen stores will inevitably become depleted. For steady state energy use (ultra marathons etc) a well exercisd fat burning metabolism is unparalleled as an effective fuelling strategy.
There are a couple of notes I’d like to mention. There are 4 fuel sources in the body, but 2 aerobic sources (glycogen and fat.) None of them are ever ‘switched off’. They are all in a constant state of flux and you are using one more or less according to your demands.
Janice
June 28, 2017 @ 01:36
Love it! I’m also a Keto athlete. Have you tried UCAN? It’s a slow super starch powder you mix with water that helps keep blood sugars even through long events. Did an 8 hour run with only UCAN super starch. Just did a half marathon on a cup of coffee 🤣
Juliana
October 5, 2017 @ 10:37
I have not, but I shall look into it. Thanks.
John Link
July 21, 2017 @ 01:17
Since making the switch to keto I’ve ridden as much as 70 miles in a day eating only a few raw cacao beans before the ride and nothing during the ride without getting hungry. Now I’m wondering whether it is optimal to not eat during a ride or if it would be better to eat something, and if so, what. Thoughts?
Juliana
October 5, 2017 @ 10:39
You should eat when you recognise a drop in energy. If you don’t have to eat during a ride, then it’s better not to, however after 70+ miles you might feel the need to feed the tank, in which case, something high in fat and protein. Things you can carry with you on a ride would be a boiled egg, nuts, piece of hard cheese, jerky.
Nick Jones
October 11, 2017 @ 14:16
Great read I have been doing Keto for 10 months now I am a fairly keen 54 year old club cyclist and have been proper cycling twice a week for 2 years now.The first year was all about the coffee stops riding with group 3 I was doing 30 -40 miles on each ride but I was getting heavier. At my heaviest I was over 16 stone.Then a friend who does Ironman comps told me about http://www.dietdoctor.com where I learned about the Ketogenic diet over the next 3 months I dropped 3 stone.I have now dropped 3.5 stone my average speed has gone from 14mph at its best before Keto to 17.5 mph which isn’t to bad for the hilly area of East sussex.I am also toying with Wim Hof breathing and cold showers which is helping my endurance.Just completed two 100 mile sportive the last one was the Boxhill epic witha Silver which is graded a 9/10 difficulty so Keto is definitely working for me.
Chris Wright
October 12, 2017 @ 22:18
Interesting. I’ve done well (cycling and running) on a plant-based vegan diet. My diet would be considered high carb (certainly compared to yours). Its as if the body adapts well to a variety of food types with – importantly – the key to good health being activity and exercise (a common denominator among fit people, whether high carb or low carb).
Juliana
November 14, 2017 @ 14:07
I think it also has a lot to do with the quality of the foods you’re eating, and the kind of carbs. For example, just eliminating all refined carbohydrates and sugars from your diet, will already cure so many health and energy issues.
Junior
May 15, 2018 @ 06:58
Excellent web site you have here.. It’s hard to find quality writing like yours nowadays.
I truly appreciate individuals like you! Take care!!
Jack
June 3, 2018 @ 16:53
Thanks for the write up. I am a 54 year old cyclist and have rode for many years including ultra marathon stuff. I have not done the keto diet, however your list of meals sounds a whole lot like eat right 4 your blood type. This is the meal plan Im currently working with. I have found it beneficial but probably cheat more than I should. Old cycling habits are hard to break
Earvin Paul Magnaye Sosa
March 18, 2019 @ 02:29
Love this post! I’m planning to lose weight today! this post helped me a lot to be inspired and to do this process! thankyou again!
Frankie
July 29, 2019 @ 09:10
Nice blog! I so enjoyed reading this. I’ll be looking forward on your future posts!