Keto Endurance

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Fueling on long runs or during a races . . .

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SKArunner
SKArunner Posts: 42 Member
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What do you eat on long runs (over 3 hours) or while you are racing? I have heard that UCAN and Vespa are great, but have not tried them yet.

Also, I have heard that somes carbs during a race will not kick you out of ketosis. I guess you burn them during the run . . . kind of like "net Carbs." I tried it the other day and had a Stinger Waffle 3 hours in to a run and it certaintly gave me a boost for the last hour and half. I went way over on my carbs that day and my keton levels were still maxed.

I am still trying to figure it all out . . .

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  • zoom2
    zoom2 Posts: 934 Member
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    Interesting stuff. I am really curious about how to handle anaerobic efforts, like cyclocross races and mountain biking with uphills at high effort. I suspect that I may be doing the ketogenic diet more for base building than race season.
  • HollyJanelle76
    HollyJanelle76 Posts: 21 Member
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    I'd be interested in seeing what others use as well. The one day where I always go over on carbs is Saturday on my long runs. I always eat one pack of extreme beans with caffeine. Last run of 11 miles, I ate a serving of peanut butter instead, but it wasn't the same. Ended up pulling out the beans at mile 7 but thought it may be more of a mental thing than a physical one. Although I had tons of energy afterwards, as in, for the rest of the day.
  • capperboy
    capperboy Posts: 99 Member
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    First I am a cyclist and only run distances up to half marathons. In normal circumstance on the bike I carry bonk rations (mars bars, snickers etc.) and carry a tin of rice cream. For extra supplies I use shops and bakeries. My intention is to fuel by using a mix of simple and complex carbohydrates. These are easy to carry and purchase. I would need to substitute these with savory snacks and meals i.e. pies, pasties and proper meals (bacon eggs) at cafes. My main concern is that I tend to bonk with low GI foods.
  • SKArunner
    SKArunner Posts: 42 Member
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    I haven't really experienced a "bonk" since I have switched; it is Keto day 35 for me. I have run 3 runs over 20 mile, one being over 26 miles with 6,347 feet of gain. With that said, I really haven't put it to the extreme test yet - meaning a true race. I have run a trail 20 mile completely fasted during a fun practice run - day Keto day 12. I maintained a 10 minute avg pace which is not bad . . .

    http://www.skarunner.com/2012/11/ketosis-twenty-mile-run-no-carbs-and-no.html


    Hills . . .
    Here are my results for a PR hill climb, it is a 2.6 mile distance with 1,460 feet of gain. I don't really have anything to really compare it though.

    http://app.strava.com/activities/30213939

    And it might be the fastest I have ever run it. I did not have a GPS for previous PR attempts. Keto day 8, I ran 38:01, Keto day 26, I ran a 32:11. Which is really good time, I know "elite" runners can do it in 26.

    http://app.strava.com/activities/30213939#525126253


    This was my thoughts at Keto day 8, first day with hills. My test run 38:01.

    http://www.skarunner.com/2012/11/ketogenic-diet-running-hills-on-ketons.html


    Long run with some carbs . . .

    This was interesting test . . I took a Stinger Waffle about 3 hours in and wow . . . I felt it. And if you look at my last mile, after running 20 miles with 3,534 feet of gain, I ran an unexpected 6:49. WOW! I thought, what just happened?

    http://www.skarunner.com/2012/12/ketogenic-diet-running-some-carbs.html


    My speed test is a 10k this weekend, I am hoping to run under 40 min for sure, but shoot for 38.

    Over all, I feel great . . . It is weird.
  • capperboy
    capperboy Posts: 99 Member
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    Any updates on your progress to date SKArunner?

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