Training & Nutrition - Post ride carbs and compromising Ketosis

Me: Overweight but dedicated 42 y.o. cycler who bikes for excercise and the sheer enjoyment of it. I do 15 hilly miles 3 - 5 days per week (damn travel, pays the bills) on my Trek 2100c.

My neighbor, the accomplished race-grade roadie with the $5000 custom built bike is cautioning me that I need to eat some carbs after a ride to restore glycogen stores to allow the muscles to....... whatever they need to do between rides.

Like most skinny roadies, he regards the low carb thing as voodoo nutrition science, so I don't try to press my point home about wanting to maintain ketosis before and after the ride. Fact is though, I don't know enough to have an in depth discussion with him about it.

I'd welcome comments regarding his assertion, and how it might apply to a fat guy wanting to lose weight via a low carb lifestyle while trying to bump his riding performance.

Mike

Mike, after a workout or long ride, I'll have a protien shake with about 15gm of dextrose added. This helps restore muscle glycogen, while maintaining a low liver glycogen. I can maintain ketosis fine this way. I can also preload carbs before a ride and drink some carbs during the ride without falling out of ketosis.
Basically, you need to experiment with what works for you.
BTW, nice bike. I have the same one! :)

The consensus on this independent Atkins Forum is that no extra intake is needed.

http://www.atkinsdietbulletinboard.com/viewtopic.php?t=71406&highlight=

You will, of course, be able to stay in ketosis at a higher input of carbs when doing this cycling or any other excercise.

Since I started cycling I have seen some very deep purples on the ketosticks and that is with eating more and drinkings large ammounts of water.

Mike, after a workout or long ride, I'll have a protien shake with about 15gm of dextrose added. This helps restore muscle glycogen, while maintaining a low liver glycogen. I can maintain ketosis fine this way. I can also preload carbs before a ride and drink some carbs during the ride without falling out of ketosis.
Basically, you need to experiment with what works for you.
BTW, nice bike. I have the same one! :)

I had always assumed protien shakes were chemistry set foods like that low carb crap available in the stores. If they work for you I'd be interested in trying them. Which brand do you use? Dextrose powder? Where do I get it?
2100c, yeah it seems to be a decent ride. I'm really enjoying it. It's the only road bike I've ever ridden, so I have no idea if that SPA widget on the back is earning it's pay in ride quality. What do you think?

I had always assumed protien shakes were chemistry set foods like that low carb crap available in the stores.

It kinda is, so don't rely on it for all your protien needs, but one shake a day is good. I weight train heavily, so a post workout shake helps me put on muscle mass. I use a low carb mix, can't recall the name, but there are lots around. The dextrose comes from a health food store nearby.
If you're cycling only, the protien may or may not be something you need, but for my goals, it works well.

Protein after hard exercise helps promote recovery, reduce day-after colds, and minimise catabolism. It's more useful when you've been working hard: on the bike, that means hammering it, doing intervals, sprint training, or hard hilly routes. The benefit is less evident for cruising long endurance-type rides.