Low-Carb Diets and Cycling

[Triskeliongirl]

Actually, I haven't updated this thread for a while, but now I am no longer folowing the cyclical ketogenic diet, since even that was causing my blood sugar to spike too high. Recently I learned that I am a type 1.5 diabetic, and I don't make enough insulin. I follow the diet in Dr. Bernstein's diabetes solution, which means the only carbs I eat regularly are non-starchy vegetables. Even fruit causes too big a blood sugar rise. I also learned that for me, bonking on the bike is caused not by too little carbs, but by too fast a rate of change in blood sugar. By that I mean if I let my blood sugar get too high, then when it starts falling, I will get symptomatically hypoglycemic, even if my blood sugar is in the normal range. To avoid these fluctuations, I have first of all adapted my body to eating a diet that is not only low in carbs but high in protein all the time. Then I eat a high protein pre-ride meal. My body can then slowly convert the protein to glucose by gluconeogeneis. I find I need no carbs whatsover to do a 16 mile commute ride, but it took me time to adapt, because you need to train your body to run on a higher percentage of fat as fuel. I did a very hilly metric century, where the only carbs I ate were veggies in a grilled chicken salad and iced coffee with cream at the halfway point. On the bike I ate hard boiled eggs. Lately, I hit a wall where I can tell I am out of glucose after about 30 miles, but if I eat a single dried figs, it picks me right up. However, 2 dried figs is too much and raises my blood sugar too high. I also snack on carrot sticks, cheese sticks, etc. on the bike. I am now going to see if I can prevent the bonky feeling by eating a single dried fig or prune with a cheese stick after every 20 miles of riding (assuming I have another 20 to go).

However, if you don't have blood sugar issues, you may do better from a performance perspective by following the paleo diet for athletes. I am eating this way to not have to inject insulin and still ride my bike. But, I am sure I am not riding in a way that is optimum for performance, although its great for fat burning. 22 stubborn pounds are now gone.

If losing body fat on your commutes is a goal, just try eating a high protein pre-ride breakfast, a turkey sausage, eggs with canadian bacon, stuff like that. But, you need to eat this way 24/7 for your body to adapt, and yeh, it takes about a week where you have to 'suck it up' so to speak as your metabolism adjusts.