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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 06-29-12, 12:46 PM   #1
st3venb
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Low Carber's?

Are there any other Low Carb clydesdales / athenas here?

What do you guys eat before a pretty hardcore ride, how do you snack on your rides?

I'm moving over to a keto based diet... and do a few hours in the saddle on regular basis... just wondering what everyone else does.

Thanks.
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Old 06-29-12, 01:42 PM   #2
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Do you have a specific medical reason for cutting carbs out of your diet or is it just a weight loss thing? I ask because most low carb diets aren't well suited for people that exercise often.
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Old 06-29-12, 01:54 PM   #3
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I'm on a LCHF diet. Generally, I consume < 80 carbs per day. I do a 65 to 90 mile ride every Saturday, and two 30 to 45 mile rides during the week.
Before the Sat. ride, my breakfast is a single very thin slice of toast, 3 pieces of bacon or sausage, 2 eggs, cheese, sliced tomatoes and 3 cups of coffee. On the ride itself, I consume one, and at most two, fruit/nut bars with 25 carbs, and 4 bottles of water with 0-carb electrolyte replacement tablets. If I need more snacks, I generally will take along a package of salted mixed nuts.

It's just not true that you can't exercise intensely and often on LCHF. Especially if you are in ketosis, your body will start producing glucose from your fat stores. I know several racers who eat a Primal regimen and do very well.

Your body will probably need a couple of weeks to get used to the diet, and you may not feel great during that time, but once your through that period, you should be fine. Many people make the mistake of eating too much protein and not enough fat.
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Old 06-29-12, 01:57 PM   #4
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Originally Posted by Chaco View Post
I'm on a LCHF diet. Generally, I consume < 80 carbs per day. I do a 65 to 90 mile ride every Saturday, and two 30 to 45 mile rides during the week.
Before the Sat. ride, my breakfast is a single very thin slice of toast, 3 pieces of bacon or sausage, 2 eggs, cheese, sliced tomatoes and 3 cups of coffee. On the ride itself, I consume one, and at most two, fruit/nut bars with 25 carbs, and 4 bottles of water with 0-carb electrolyte replacement tablets. If I need more snacks, I generally will take along a package of salted mixed nuts.

It's just not true that you can't exercise intensely and often on LCHF. Especially if you are in ketosis, your body will start producing glucose from your fat stores. I know several racers who eat a Primal regimen and do very well.

Your body will probably need a couple of weeks to get used to the diet, and you may not feel great during that time, but once your through that period, you should be fine. Many people make the mistake of eating too much protein and not enough fat.

I think the few weeks is the keto-flu... or the time your body is adjusting to it.


And yeah I'm doing it to lose weight... I've been stuck where I am for far too long and I'm tired of it. So I'm taking an active step to change it up and make it harder for my body to hold onto this fat.


Thank you for the suggestions on foods.
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Old 06-29-12, 02:08 PM   #5
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I watch carbs but only because of being diabetic. I average between 20-30g per meal with the occasional splurge .

Right now, my longest rides have been 4 hours (2 times/week with shorter rides and other exercise in between). About 2 hours into them, I usually need something so I carry a nutrition bar (various grocery store bought, nothing fancy).

I drink lots of water too. I have 2 bottles and refill them both along the ride.
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Old 06-29-12, 02:21 PM   #6
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I have been eating low carb for a long time. Less than 50 carbs a day. I ride 1000 miles a month, do long distance rides of up to 250 miles non stop at a 17mph average, I generally dont need anything but water and enduralytes for rides under 4 hrs. On longer more important rides I have been trying VESPA (look it up), or I bring several Bacon, egg, cheese sandwiches on English muffins. I still need some carbs in me for hard sustained climbs, or any sprinting which I usually dont do. Paleo diet is what I follow, it started out to loose weight, but now I just simply feel better eating this way.
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Old 06-29-12, 06:14 PM   #7
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I am really glad to hear you guys can do long sustained rides on almost no carbs.

I want to do that, so far I can't.

I don't eat a lot of carbs, but I have a bowl of shredded wheat for breakfast and maybe some bread for lunch,or sinner and lots of veggies...sweet potatoes ans cooked meats...chicken, fish, beef pork etc. I never buy pre cooked foods, I buy the meat, season it myself and grill or smoke.
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Old 06-29-12, 09:49 PM   #8
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I don't reduce carbs. I just try to nearly eliminate junk carbs, like refined sugar. If I do consume refined sugars, it is either the 2g I have with my morning coffee, or energy drinks and bars eaten sparingly during rides.I am also off the artificial sweeteners for two months. I drink only water, coffee and tea. Coffee with a little real sugar, and tea straight up. I continue to eat quality carbs. Beans are awesome, as are whole grains.
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Old 06-30-12, 06:42 AM   #9
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my distances are between 15 - 20 miles but i manage those ok. been LC'ing for 5 weeks. the plan is to gradually increase to a level of maintaining weight. for me i will not be eating sugar added foods or wheat products except for very ocassionally and in a small qty. i'm doing low carb for health and weight loss. so far working good. the first couple weeks did have a bit of weakness on the rides but now i am doing very good with the rides. i am sure carrying around less weight also helps.
gw
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Old 07-01-12, 02:06 PM   #10
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I stuff my face with as many carbs as I can every day -- vegetable carbs -- grown organically in the back yard. Winters I slow down, because vegetables from the store have no taste, and while I've no way of measuring, I suspect they contain less nutrition.
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Old 07-01-12, 07:51 PM   #11
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Quote:
Originally Posted by Chaco View Post
It's just not true that you can't exercise intensely and often on LCHF. Especially if you are in ketosis, your body will start producing glucose from your fat stores. I know several racers who eat a Primal regimen and do very well.

Your body will probably need a couple of weeks to get used to the diet, and you may not feel great during that time, but once your through that period, you should be fine. Many people make the mistake of eating too much protein and not enough fat.
+1 This would be my point as well
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Old 07-01-12, 09:53 PM   #12
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Over the past 2 months I've reduced my carbs from around 125 to 150 to half that. So far, it had not affected my 65 mile rides on Saturdays, although, as I mentioned above, when my body was in transition to ketosis, I wasn't in top form. Yesterday, I wanted to see how I would react to an even longer ride - 90 miles with 2800 feet of climbing. Granted this is not a huge amount of climbing, but it is a decent ride.

For breakfast, I had a 3 egg omelette with ground beef and sliced tomatoes and 2 cups of coffee. I had a fruit and nut bar (25 carbs) twice during the ride, but other than that, no other carbs. I have to say I felt better than I've felt for a long time. I kept a 17 mph pace up to mile 85, and then fatigue started setting in, so the last five miles were a bit slower. I definitely didn't bonk; I just got tired.

I know a sample size of 1 isn't that relevant, but I am glad I no longer need to worry whether an LCHF diet will affect my performance negatively.
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Old 07-02-12, 10:59 AM   #13
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My diet is low-glycemic - which in turn is pretty much low carb. I basically eat healthier substitutes (Quinoa instead of rice/pasta, sweet potatoes instead of potatoes, Rye bread instead of wheat/white bread).

I don't eat anything special before a big ride. I try to eat a small meal, and include fresh fruit. I usually will pack some nut/seed mix and some fresh/dried fruit for a snack. I haven't had any bad results with this...but then again, I haven't done any rides longer than 6 hours, either.
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