LCHF - Low Carb High Fat Diet Ver 2

[Helpmytrap]

And while we are on the CHO and racing topic, here is a short piece (not a LCHF point of view.)

Carbs.pdf

[Helpmytrap]

Quick question, what does a lower than usual HR mean? Both Sunday and today's ride was 20-30bpm lower than average. The legs aren't sore but they just don't want to go. Is this just a case of needing rest?

[An3]

Anybody looking for Kefir in Boksburg area? Pm me

[Leon Besaans]

Quick question, what does a lower than usual HR mean? Both Sunday and today's ride was 20-30bpm lower than average. The legs aren't sore but they just don't want to go. Is this just a case of needing rest?

 

Ja, you need to chill....heading into that over training zone when your heart does not wanna get up.

 

Regards

[McD23]

Quick question, what does a lower than usual HR mean? Both Sunday and today's ride was 20-30bpm lower than average. The legs aren't sore but they just don't want to go. Is this just a case of needing rest?

I think if you do some reading you will find that you are overtraining and your body is telling you it needs a rest.

[jcza]

And while we are on the CHO and racing topic, here is a short piece (not a LCHF point of view.)

 

Pretty much in agreement with carbs and racing.

 

When comparing GI (glycemic index) also have a look at GL (glycemic load) which is a more realistic comparison. (http://www.glycemicindex.com/)

 

HMT I know you ride often and far. I've started using the PowerCal HR strap with Strava premium that estimates fitness, form and fatigue. One needs 6 - 8 weeks of data to get accurate picture but I'm hoping it will provide guidance. Obviously the aim is to arrive at the event with max fitness & form and min fatigue.

[krouxsa]

Not sure if you guys follow eatlowcarbhighfat.com but after four years of LCHF Tommy's blood lipid tests look like this.

 

http://www.eatlowcarbhighfat.com/wp-content/uploads/2013/09/Sk%C3%A4rmavbild-2013-09-17-kl.-22.09.22.png

 

I'm no doctor but comparing with other results I have seen, this does look good?

[P.A.K.]

My wife had accidently bought the odourless coconut oil from Dischem. This morning I tried it and it is amazing! I know it's more processed thanI normal coconut oil, but I can see myself having much more of this

[Cois]

Okay chefs in the house. Got a nice piece of kidney and a chunck of liver. I need some ideas on how to cook this. And yes I am to lazy to Google.

 

I am back on the bicycle this morning after I dropped the GS on Sunday. So have to get back on the diet again.

 

Breakfast this morning was two boiled eggs. Lunch will be ground beef with a fair amount of fat from Coconut oil... Still need to think about dinner but a salad sound great...

[jcza]

My view on this is that the liver can (should be able to?) produce sufficient glucose to fuel the body during competition, but that conditions need to be set up to enable the liver to do this. Why do I think this? Because I read it somewhere - probably on this thread! How to do that? I suppose train and race on water.

 

I imagine that it might get ugly during the adaption phase, but I don't really see how else to do it? If you race on carbs, the biochem pathways required for the liver to produce sufficient glucose at high intensity will never need to be set up.

 

Well, that's my theory, anyway.

 

Dave I'm not sure this theory is correct (maybe a scientist or professional can help out)

 

My understanding is that we all have glycogen in our liver, brain and muscles and the depletion starts immediately when we start racing. Professional athletes have been shown to be able to store more muscle glycogen and we can condition ourselves to do the same. However we can never replenish enough and will ultimately run out and come to a halt - hopefully this will only happen after we reach the finish line.

[Helpmytrap]

Dave I'm not sure this theory is correct (maybe a scientist or professional can help out)

 

My understanding is that we all have glycogen in our liver, brain and muscles and the depletion starts immediately when we start racing. Professional athletes have been shown to be able to store more muscle glycogen and we can condition ourselves to do the same. However we can never replenish enough and will ultimately run out and come to a halt - hopefully this will only happen after we reach the finish line.

I can't remember where I watched it and I say this under correction, but I'm sure that this person said that when you hit the wall it is because your liver glycogen stores are depleted, not your muscle glycogen stores. (It might have been from Maffetone's Endurance and Training book, second chapter or so.)

[jcza]

I can't remember where I watched it and I say this under correction, but I'm sure that this person said that when you hit the wall it is because your liver glycogen stores are depleted, not your muscle glycogen stores. (It might have been from Maffetone's Endurance and Training book, second chapter or so.)

 

I don't think this is correct - you need muscle glycogen for athletic performance

[HappyMartin]

Just to be clear on my admittedly unscientific and flippant remark regarding eating everything in sight during a race.

 

I expect to be well fueled at the start. My general eating should take care of this. I eat a low carb meal the morning of a race. Usually when not racing my breakfast is porridge. When racing it is usually eggs. On the start line with just a few minutes before the start I will eat a bar or a banana. Next fuel will be once I have settled in usually about 20 minutes. Then it is game on. High carb fueling ends with a recovery drink straight after the race then its back to normal

 

On very long rides my hunger snacks at petrol station shops is usually a packet of crisps and a half little of full cream milk. I find this comforting for some reason.

 

A good solid block of base training should also aid fat burning adaptation giving you two engines. Fat at low intensities, but this must be trained for, and carbs for when you are burning matches. If you are not fat adapted by either diet or base training your body will try to burn carbs even at low intensities leaving nothing in the tank when the attacks start. Anyway that is my theory based on vague readings and experience.

[jcza]

Here is some more on glycogen (and glucose)

Edited September 18, 2013 by jcza

[jcza]

EDIT: Burning fat & fuel economy

[Leon Besaans]

EDIT: Burning fat & fuel economy

 

Sprinted to work this morning, 40mins, 12km, up and down... Normally the ride to work takes me 55mins.

 

What did I do different, I took a packet of UCAN superstarch......after breakfast. (3 eggs, banana, grapefruit and tablespoon of coconut oil) Seemed to work..

 

Will continue with this stuff on LSD ride this weekend and see the outcome.

 

Regards