peetwindhoek

Yes - but it depends on how much, when, and what kind of carbs. Fat adaptation means your body prefers fat over glucose for energy, especially during endurance efforts. Once you're well adapted, small amounts of carbs (especially around training) won’t necessarily kick you out of ketosis or ruin adaptation, particularly if: You're training hard enough to use up the glucose quickly Your total daily carb intake stays low enough (typically <50g for most people) MCT = Medium Chain Triglycerides, a type of fat quickly converted into ketones by the liver. MCT powder is just powdered form (usually easier on the gut than the oil). On electrolytes: I buy potassium, magnesium and sodium from Takealot and Dischem. Much cheaper and lasts months. A few dates or nut butter sorts out the carbs if it is needed for a ride.

Well done @love2fly for keeping it up! Cool thread ^^. Further down they mention that if you're fat-adapted and going longer than 90 minutes, ~10g carbs per hour can be beneficial. From my own experience since reading that: if I'm doing anything above threshold, I’ll add about 10g carbs per hour on top of my usual electrolytes and MCT powder. If I know the ride will be intense (like riding with someone stronger), or it’s a 4-hour session with harder blocks near the end, I’ll eat some high-fat food beforehand to stay ahead of the effort.

It could arrive any day now... It took a while to get my replacement into the country, and it spent quite some time stuck at customs, according to the tracking info. I finally got a notification that it's ready for collection early in April. (Almost two months from submitting it on their website until received) Next time, I’ll definitely just pay the $20 for courier delivery.

Wowzers 🫣

Sigh I actually went and read the article - is this some clever guerrilla marketing trick? I’m not sure what the fuss is about. He only said that many riders are coming from Gauteng, not that they’re the majority

Maybe more based on this link: https://www.epic-series.com/capeepic-riders-liveresults#1_F1B2AF

It could actually enhance the credibility and prestige of the event if participants had to meet certain physical requirements to prove their capability - rather than just signing up, as some have mentioned is the case with other tough races that have criteria beyond just a big wallet.

I'm not justifying any past events they may have canceled, but they might have a valid point:

Probably still riding, it looked brutal!

Agreed. However, I still believe the top 4 could have stayed in their respective age category bunches. Given the relative strength (or lack thereof) in the open category, the average speeds are lower. I’m not suggesting they would have podiumed in the racing categories - just that, based on their performance, they likely could have kept up with the bunch. Below is Taketoki's CTCT time, starting in @.

True, I believe the top 4 in open seeded could have been racing in age cat. There were 4 nationalities represented in the top 4 and plenty more overall. 1. Japan 2. Belgium 3. RSA 4. UK Someone in the bunch mentioned that when still Tour du Boland that there was almost 1000 people? If they improve couple of things this could be way bigger than currently is. Although they cater for 150 in open cat (according to 150 marketing emails), on the last day there was max 25 people.

Mamil, if you are in I might be able to be in too!

Wow, first thought was how did they travel with it?

On a side note, phone numbers can be recycled back into the network. This means your number might have been used by someone else in the past before being reassigned to you - so the previous owner could have done all sorts of things with it.

I used one of these for years, commuting roughly 20 km to the office and back - before I took over school drop-offs and pick-ups. It held up well and is still somewhere in the house. As Zebra mentioned, it gets heavy if you don’t leave things at the office. I remember it being over 20 kg when fully loaded one day and always considered it part of my strength training. Another thing to consider is that carrying a backpack might make you look like a more valuable target for theft.

http://results.racetec.co.za/results.aspx

That said, I’m just a noob compared to the professionals, and I realize there are many factors at play. It’s not as clear-cut as Dr. Norton presents it. While I agree with most of the comments here, my stance is that this type of lifestyle might offer health benefits beyond just weight management.

That was hard to watch, but I did. They don’t address whether the control group was fat-adapted. (Except if I missed that). Numerous studies show that both fat adaptation and intermittent fasting ) trigger autophagy, similar to caloric restriction. However, there are important differences between being carb-dependent and fat-adapted. Evidence suggests that IF, especially when in a state of ketosis, induces autophagy more rapidly compared to caloric restriction alone. This is largely due to faster glycogen depletion and enhanced metabolic flexibility in fat-adapted individuals.

Found it... So, I went and searched for the thread that changed things for me. I am in the boat of "no, this is just not another diet." Because of autophagy. Since that time, I have read and watched plenty of videos and inquired with AI to get as much information as possible. I am not aware of faster ways to induce autophagy other than being on a keto diet, doing IF, and exercising (I have not used pharmacological agents for this but apparently this can also trigger autophagy). Ever since I found it working for me, I have been advocating for it as far as I go. Here is one of the very first videos I watched that set my course: https://www.youtube.com/watch?v=Oq_3pYXXXQs

Thanks for sharing. I remember @ChrisF referencing an article in a thread (maybe doping thread) about an organization trying to prevent the peloton from using ketone supplements until they determine whether they are dangerous. At the time, I thought, "But what if you're producing them naturally?"

For further consideration: when first starting out, it can take the body 4-6 weeks to become fat-adapted. Once fat-adapted, if you break ketosis with a carb binge (e.g., over Christmas), it depends on your circumstances how long it will take to get back into ketosis. Once, after such a binge (and not wanting to disrupt my host), it took me 9 days to get back into ketosis. I use a glucometer that measures blood glucose and ketone levels to confirm where I’m at.

I’ve learned most of what I know from Dr. Ekberg’s videos (that Puncture Kid mentioned). IF while still carb-dependent and not fat-adapted is like being a weekend smoker - you burn out during the week (cravings and mind games), just waiting for the weekend to start smoking again. That’s why I wouldn't recommend IF unless you're following a fat-adapted diet. The real magic of IF comes when your body’s in ketosis, generating ketones, and triggering autophagy. For moderate training, I fast and only take electrolytes. But for harder sessions or races, I skip fasting that day and eat breakfast instead.

seems like new bike day just came up! Congrats!

Not much info, but I can tell you about the groups: From last year, there were 5 or 6 race days (though I’m not entirely sure). Hazeldean and Prime View are two venues I remember.

For the life of me, I can't figure out what's going on in this picture - my brain just can't compute. It seems you are on the wrong side of the road.