Sniffie

Hi Dean At about this time last year I was in the same predicament in terms of just about a month into LCHF and doing my first race since starting LCHF. It was the bieliemielie at Reitz. Perhaps my experience would help you decide: For starters Reitz is a lot flatter than Stutterheim, but lots more rolling hills than Bothaville where I hail from. I decided to do the 70 km on water alone. The good thing is I had the same energy and legs at the end as I had in the beginning (which was not a lot unfortunately). But I felt that I could easily do 50 km more at my pace. Humiliating to say the least being passed by a lot of people you know you should be beating. (JCZA on the day almost caught me and he was doing the 120 km. But then the man is a machine!) Anyway I did another couple of races afterwards on water alone and I might have improved somewhat but not massive by any means. I always had the same energy and legs at the start and finish, but finished about 10% to 15% slower than my training partners with similar fitness levels. I read on this thread how JC was training and racing and started to follow suit. The only difference I would make is go strict LCHF even up to and including breakfast before the race. Breakfast would be something like bacon and eggs or scrambled eggs and cream with coconut oil and cream coffee. The last 2 hours before the gun I would have nothing but water. With 5 min to go I would have a gel and then fuel with roughly one bottle of slightly diluted energy drink and one gel per hour. In October last year I did Berg&Bush with this regimen and it worked pretty well. Staying LCHF on a stage race away from home is quite a challenge but I tried to avoid carbs between stages as far as possible. After the very hot first stage I had a beer lying in the cool waters of the Tugela and the evening of day 2 I gave in to one of my biggest temptations in life: chocolate brownies. Apart from that pretty low carbs for the 3 days. I was pushed beyond my comfort zone by a young racing snake of a partner 30 years my junior and rode the entire 3 stages with average heartrate in excess of 85%. I have experimented with carbs as part of my pre race breakfast, but then I would feel pretty flat for the first 45 minutes to an hour. (Insulin spike causing my body to not know where the energy for the day would be coming from?) Anyway with a lingering and niggling knee injury my days of trying to keep up with the front guys in my starting group seems to be over, but I would be pleased if I could carry on like this and finishing each race or stage without feeling to buggered. Hope my tale will help you somewhat.

I am with JC on this. I think once fat adapted extra MCT like coconut should not make a difference. Useful to kickstart ketone production after a lay off though: "There are a couple ways to kickstart ketone production, if that’s what you’re after. You can increase your intake of medium chain triglycerides, as found in coconut products. Since MCTs don’t show up in cell membranes and never really appear in adipose tissue, they go directly to the liver to be converted into acetyl-CoA for energy. Remember how the acetyl-CoA-ATP pathway can be overwhelmed, thus spurring the creation of ketones? That’s what eating MCTs can do – increase ketone production. Use more coconut oil and fewer long-chain saturated fats (which do go into cell membranes, can show up in adipose tissue, and are less likely to overwhelm the liver’s ability to make ATP), like animals fats, while you get adjusted." From Mark Sisson in Mark's Daily Apple

I think it might prove useful for a non and semi fat adapted athlete, but not for a fully adapted individual. Might be wrong though?

Some guys (and gals) pop anti inflammatory and pain killers like smarties while participating in endurance events. I have never taken any pain killers or NSAID's to get through an event or a stage. My question is: are all kinds of NSAID's a big no no? What about pain killers which are safe and which should be avoided at all costs?

Not sure why Crede would use different companies for different provinces. I received my third container of 25l VCO today from Bigfoot Express, no problems.

Depends on where you get your mutton from. Up in Gauteng there are a lot of sheep feedlots like south of Alberton and north of Pretoria also Devon. If it is not from the Karoo or southern Freestate chances are good that they were raised at least partially on maize or harvested maize paddocks.

Hey man welcome!!! Great to have you on board. Now we are two farmers, at least that I know off.

Rather smoke some of the grass... Flying home sure beats pushing home.

Page 1: "PLEASE NOTE This tread is for LCHF ONLY If you have a discussion on Ray Peat or High Carb start your own tread please." Nuff said.

I am no doctor and might be grilled by Latent and co, but are you taking in enough sodium (salt)? I have normal to fairly low BP and feel the dizziness after a long hot ride. A salty broth normally sorts it out for me within half an hour.

https://community.bikehub.co.za/topic/125843-lchf-low-carb-high-fat-diet-ver-2/Best fred on the hub! Changed my life completely, it just makes so much sense. I started with reduced carbs on 4 Jan 2013 and full LCHF from about middle Feb 2013. Never felt better! Lost decent amount of weight, energy levels are up, no more heartburn, sleep better etc etc.

Great list Mr Winter! I would like to add one name, perhaps he did not have the technique either batting or bowling, and perhaps his stats don't show him to be one of the greats especially in the test arena, but from a sheer entertainment aspect and his ability to change the course of a match within an over, batting or bowling one Lance Zulu Klusener.

The producers code on both labels are 12, hence same producer.

Some fresh produce prizes are much more volatile than others. Prime examples would be potatoes, tomatoes and onions. Demand do not fluctuate a lot seasonally but supply do as things like frost, hail, drought and the normal seasonal fluctuations due to winter can cause havoc with supply at a very short notice.

The input cost of the producer, in this case the farmer, could not be held responsible for sudden price increases of foodstuff because the supermarket would have entered into a contract with a supplier or big farming operation months ago. The price WW would have paid for their watermelons would have been fixed about 6 months ago. Such a contract would stipulate things such as price, quality, quantity and date of delivery. So even if the prizes of seed, fertilizer, labour and chemicals rose by 50 % in the last month it should not have an immediate effect on food prizes. I said should... it gives the big retailers a nice excuse to put prices up immediately though. Watermelons are now hitting the market big time as producers in areas subject to frost in August and September are flooding the market, hence the seasonal drop in prices. Supply and demand. With regards to clamp down on imported food: All we as producers ask is to be placed on a level playing field with our heavily subsidized EU, American and Latin American counterparts. We don't want government grants we just seek import tariffs to protect our local industries and provide job and food security for our nation. Maize prices are actually expected to drop as can be clearly seen on the saffex futures. The January contract for white maize closed today at R2930.00 while July closed at R2210. Their is currently a bit of a short squeeze in the market as exports were good and physical stocks are tight. The market is clearly expecting a good crop and that the squeeze will be lifted. The CBOT price of maize which dictates prices all over the world are also well down from its record highs of about a year ago as America is yet again harvesting a bumper crop and world supply and demand numbers are returning to normal levels.

I guess the old debate of cricket lovers all over the world would flame up again over the next few weeks namely: Who is/was the best all rounder in test cricket of all time. Since I started following this great sport in the 1970's there have been some great names aspiring to this title. The 70's 80's and early 90's seems to have delivered a rich crop with names like Kapil Dev, Ian Botham, Imran Kahn and Richard Hadlee springing to mind. More recently we have had names like Andrew Flintoff, Chris Cairns and even our own Shaun Pollock. They were all great all rounders, and with the exception of one or two perhaps would have all made their national teams with either bat or ball... and yet they all pale in to insignificance when compared to Sir Garfield Sobers and King Kallis. Due to our political past we South Africans only had glimpses of the great Sobers in action. One thing that is obvious was how much he enjoyed what he was doing. Being West Indian from Barbados should explain a lot as this is how they live their lives in general. Another thing that is obvious is his pure talent that allowed him to play his calypso style cricket. One almost had the impression that even though he obviously enjoyed what he was doing on the field, and that he was very good at it, he would not allow cricket to dominate his social life. On the other hand Kallis has always been the ultimate professional, putting in the extra hours of training, visiting the gym and in general living the disciplined live of a modern professional sportsman. So who was the greatest? So difficult to compare these two as their careers is 40 to 50 years apart. Looking at statistics one has to listen to your mind and say Sobers. Being proudly South African my vote goes for the King! PS I know it is difficult to pick the right moment to end such a magnificent career, but I would have loved to see him end it after the up coming series against the Aussies. I just wonder what the Aussie press would make of his decision to end his career at this moment... They like to hang that big C tag around our neck

No. The only rule is 15 overs have to be bowled when the last hour of a test match starts, weather and light permitting off course. It has nothing to do with the possibility of a result. The 30 minute extra rule only comes in to play if their is a likelihood that the game will end within the next 30 minutes, like one team needing 20 runs or 1 or 2 wickets. The rule was brought in to stop the teams returning for another day or session for 10 or 20 runs to be scored or for 1 wicket to fall. The 30 minute extra rule is not applicable on the final session as could be seen today, once the final ball of the last hour's 15 overs have been bowled the game was over, no captain could claim an extra half an hour.

Additional 30 minutes not applicable on final day.

I have made a couple of batches of Mac Nut butter, but I stopped since it is way to tasty for me! I just could not control myself. It was Tombeej that put the idea in my head first. (I really miss his valuable input on this thread! ) Here is a link to Marks's Daily Apple's recipe:http://www.marksdail...hread54934.html I made mine by working the nuts with the blade attachment of the food processor, adding a pinch of the ground pink himalayan rock salt. While this is going on you can drip some organic virgin coconut oil in to it until it looks like a soft peanut butter. If you like the taste of cinnamon you can add a small pinch as well. It could come out a bit runny, but storing it in the fridge will take care of that. Big warning: This is very very tasty! Almost to the point of being addictive, for me at least it was. For this reason alone I stopped making it.

Be careful, very careful. What you are referring to is called RBD, refined bleached and deodorized... Those 3 words should be enough warning to stay clear. Some brands may even contain trans-fats:http://en.wikipedia.org/wiki/Coconut_oil Rather do a bulk order of organic virgin coconut oil at crede oils. I ordered 25 l of oil in March 2013, it worked out at R80.00/l, shipping included. (It will be more now, there has been a price increase.) We split it amongst 3 friends, and it is time to order again!

The orthopedic surgeon that operated on my knee a few years ago is also struggling with a torn meniscus that sometimes "locks up" his knee. He said he is postponing his own surgery as he can't trust orthopedic surgeons! Makes one drink! I mean think...

Brilliant summary! Thanks JC. I can personally relate to everything in that article. The 10 positive outcomes of eating this way are so real it is almost scary!

If your pre race meal is loaded with carbs and if you eat it like an hour before the start you will have an insulin spike just when the race starts. Insulin now lowers the blood sugar by packing it away in your fat stores and tells the body to stop burning fat. Just the opposite situation of what you want. Muscle glycogen stores will run dry pretty soon since it is now the only source of energy available. After about 45 min the insulin spike will wear off and fat burning will start again, and blood sugar levels will return to normal levels. Rather have a light breakfast of protein and fat about 2 to 3 hours before the start. An egg (or 2) and a few rashers of bacon. It is important to take nothing but water in the 2 hour period before the start. You can start taking your energy drink and or gels, just after the start or 5 to 10 minutes before the start. 10 minutes is to short for an insulin spike to happen. Refer to the LCHF thread here on the hub. Plenty off good information on there plus links to all the sites explaining the science behind it, as well as a lot of hubber's personal experiences with reduced and low carb diets and racing.

Perhaps the spell-check is not wired correctly?

Fizik Gobi