Even chronically low-carb folks can handle 90g/hr, in the vast majority of cases and I suspect up to maybe 100g/hr. Just need to nail sugar ratios to close 1:1 gluc:fruc.
Even averaging 150W merits maximizing carb intake for optimal performance (lowest RPE and HR for a given power). Thus, the vast majority of riders reading here will benefit from maximum carb intake rates.
The benefits from maximizing carb intake will probably be greater for those who sustain larger power outputs because they’re effectively running a bigger carb deficit throughout their training sessions.
How did I know that link would be to the race-walkers study? 3 weeks to adapt to diet is a joke – designed to fail (perhaps not intentionally, but here we are).
There are numerous studies showing that low CHO diets impair performance during high intensity exercise, even when followed for months. The only reason the idea is still around us to the cult following that has developed around the people pushing it (e.g., Cordain, Phinney).
I think it does lead to marginally worse performance for even long aerobic efforts, when compared to chronically LFHC, and even close-to-optimal carb fueling during test protocols. Certainly, if carb restriction is part of the intra-test protocol, then a fat adapted group may close that gap.
I suspect the reason many folks anecdotally find that LCHF works well for them is that it manages their sub-optimal carb-fueling problems for them by greatly reducing the chance of hypoglycemia when they invariably consume too few carbs intra-workout or intra-race.
There’s no point debating with “keto bros”. They’re a cult. No amount of evidence is ever going to change their minds. See also anti vaxers, flat earthers, COVID deniers.
i haven’t read everything in here, but since a good month i use Lumen to measure my metabolism and the results are not bad, mean very helpfull how your body acts, any of you heard about it or use it?
i am a bit nerdish and interested in science like this!
I looked at one of these but decided against getting one but have have an open mind on it. How do you use it and what benefits do you get from it, if you don’t mind me asking?
Since we have a bunch of smart folks on this thread, and we all love food, curious is anyone is involved with, or is tracking developments in the microbiome / personalized diet / glycemic control research space?
This Cell paper spawned a good deal of interest and at least one company (Day Two) attempting to personalize diets:
While we are on this topic, have you heard of Dan Plews and any of his research?
I know he won Kona Age group in 2019, and a proponent on periodized LCHF diet but have not had a chance to read thru his work.
When you carb up again, fat-adaptation is quickly lost. Fat adaptation is highly transient. When you start “carbing up” again, you lose the adaptation, regardless of training volume and intensity. The combo of these points means that you either have to be training with reduced intensity and reduced carb-burning machinery in the race prep, or you have to erase your fat adaptation to reap the full benefits of higher carb feeding leading into your race.
Periodized LCHF is still certainly an intriguing idea from a research perspective.
To date, it It has a LONG way to go.
I have seen no applied evidence that it works, to my knowledge, though I have a couple of colleagues who I think are of high intellect and conduct strong research, who think there might be something there and will probably be investigating it in the next decade or so. Tim Podlogar is a good one to follow on twitter/instagram.
Duly noted. Perhaps I still need to heed this lesson.
I am not implying I think anyone here is a cult-follower for full clarity.
I would like to hear that re: Lumen too. Full bias disclosure: I’m skeptical.
Re: Cell Article, linked to by @ DarthShivious, here are their conflict of interest disclosures:
2 out of 3 authors financially benefit from future users of DayTwo. Find an article where the authors aren’t direct investors in the subject
That would be like me publishing a journal article investigating my RP Endurance Macro Calculator (EMC) and finding out that it yields positive results. Surprise!
I recently made a weight loss at the end of last year, good 11kg, but then I didn’t even know Lumen, I was able to manage my calorie deficit with the help of MyFitnessPal and a selected diet (a personal one)so that I managed it in a good 2 months.
Now I want to keep my weight, which is not difficult for me either, during this period I came across Lumen, which I found extremely interesting.
In principle, I am very interested in new ideas and have tried a wide variety of diets, starting with Dr Walker’s uncooked vegetarian diet, only freshly squeezed fruit and vegetable juices (long before smoothies were invented) with fresh salads, including paleo and so on, got the best of all forms of nutrition for me.
Well, with Lumen I would like to find out how I can switch back and forth between the fat burning area and the carb burning area, but Lumen must get to know you better (can take up to 8 weeks), your CO2 emissions are analyzed with each measurement , if I understand correctly, these are analyzed with AI.
But I can only say that the first few weeks are already very interesting, how my body reacts to different meals and how I can really sensibly control the training with nutrition.
Sorry, hope everything is understandable, my English is not the best!
How does the omega 3,:6 ratio fit into this ?
I’m not intending to reduce carbs, just balance my 3:6 ratio. Just wondering if part of the effects of keto is to reduce inflammation due to 3:6 balance?
Sorry if this is not relevant to those who have studied this in depth. Consider it a newbie question
Thats always a bad move to throw shade at people you don’t know and implying impropriety. Seems more and more common as people find this forum.
Ironic perhaps that you turned up and were happily shilling your business here in the TR forum without a disclosure before being called out on it.
Back to the topic. I don’t know these researches and my work is not in their space. But their findings have potential to be very interesting and relevant for members of the TR forum. Will remain curious to hear about replication, advancements and anyone who has tried to utilize their results. You know, a discussion with content and consideration of data.
