hey guys, thanks for all the comments.
before i go any further i feel i should clarify what i'm doing here:
1) this is a TARGETTED
ketogenic diet. by definition, i break ketosis and hit the carbs in order to complete my "workouts". when i'm on the bike i'm sipping on carb based sports drinks and/or chewing on carb based foods - i'm not training in a fasted state. i have read protocols for grams of carbs per set of weights while on a TKD, but i've seen nothing for carb requirements based on time on the bike or running and nothing relating to intensity, so this is something that i'm experimenting with to devise a repeatable protocol for myself.
2) this is a LOW-carb, not a no-carb diet. my baseline for carbs irrespective of workouts is about 40-50g.
3) I'm not doing any real endurance training at the moment - my weekly training is basically 3x weights (essentially a full body rippetoe program), 2-3x intervals (vo2 and LT sessions) and 1 or 2x road rides around 2hrs (i need to be on the road to do my 5-15s sprint efforts plus it's nice to ride somewhere other than in my garage for a while too).Worm:
cheers for commenting, I knew you would have something interesting to say. I have read opinions and assessments from people on both side of the fence regarding the impacts of ketosis on the brain, I am aware of the risks and I am comfortable with them especially considering my baseline level of carbs. I am also of the opinion that much more long term work research to be done in this area.kevin:
thanks for the info. yes, i've read a lot of lyle's blog posts, but not his book.horse:
yes, that is the target. I want ~5kg net but to do that i know i need to lose ~10kg total to account for fluid loss which will come back as soon as i resume eating carbs. I'm not expecting much if any muscle wastage as i'm doing work in the weight room and keeping my protein intake up. too much protein and not enough fat may have impacts on my ketosis, but it's something that i'll need to observe and optimise over the next few weeks.
I'm not trying to drop weight for the track specifically (though i still need to get every gram off the line and accelerate it so losing weigh will still be somewhat beneficial), this is a long term thing that will hopefully see me carrying less kilos up the hills next summer.dgasmd:
1) over longer rides, i have already accepted this. i am hoping to see an improvement on my L5->L7 though as i haven't worked directly on those systems in a while and i am at the moment. watts/kg should also improve due to kg going down.
2) yes, definitely. i'm going through about 4L/day at the moment.
1 of these on the weekend is an acceptable cheat to me. is there anything about the metabolism of alcohol that may disturb ketosis that you know about?
5) "keto flu" passed in the first few days. I had brain-fog for a few hours one afternoon last week (day 3 i think), but that was it really and now i'm really enjoying the feeling of being in a ketogenic state.
6) agreed. if i didn't exercise at all i think i could handle this diet on an ongoing basis, but when i return to endurance training i will certainly be waving goodbye to it.
When i find some time over the next few days I'll post some observations and comments on my progress so far, but it has been generally positive so far.