On Friday, May 29, 2020 at 4:47:13 PM UTC-7, Mike A Schwab wrote:
On Saturday, May 23, 2020 at 11:07:52 PM UTC, Sir Ridesalot wrote:
Have any of you been on a ride where you've bonked to the point that every single pedal stroke no matter how low a gear you're in or how calm the winds are, feels like it's all you can do to get that crankarm past the 12 0'clock position?

If so, how long did it take you to recover so that you were able to ride at your normal pace again?

If you ate soon after bonking, how long did it take you to then recover enough to ride further?

Cheers

One way to avoid this is to kick start your fat metabolism. Consume dietary Ketones to get your fat / ketone metabolism going. Then when your body runs out of carbs, it will start burning fat instead of boinking or falling into Diabetic Ketoacidosis (which can be fatal). Supplements are best (ketone salts) but taste awful. 2nd best is Medium Chain Triglycerides (MCT) which have little taste, and is made from Coconut Oil. 3rd best is Coconut Oil, which is 2/3s MCTs. Here is an MD using MCT with elderly. https://www.youtube.com/watch?v=KGFUPSdATuw



Long term, once the fat metabolism is going, is to adopt the ketogenic diet, except for high demand events. I follow the wheat belly diet.

This doesn't work well because fats convert to blood glycogen very slowly. So what has to happen is that you have to ride very slowly after the glycogen in your muscles and bloodstream are consumed. This is why knowing your full time power is important. You have to ride significantly below that for a long ride to keep from depleting your stores. IE, you have carbs in your stomach that are replacing glycogen in your bloodstream while you are using blood glycogen.

Also - when you drink ketones they go into your bloodstream very rapidly and are hence consumed rapidly but because they enter your muscles so rapidly it is easy to misjudge your power output as you having a good day.

There is a thing called MCT oil that does more or less the same thing but enters your bloodstream more slowly and over a longer period of time.

But why pay money that you don't need to do when a powerbar eaten at the right time and controlling your power output achieves the same thing?