Low carb diet

andynewman

I have been on a carb purge for a while now to help with weight loss.
Obviously this makes training hell - bonk comes 20km into a 50 km ride.
No dobt there will be opinions on low carb diets, but I'd like some advice on carbing up for a sportive.
Ive got a 100 miler coming up, obviously I have no chance of completing in present state. Should I just have porridge and pasta the day before, or is there a more sophisticated/measured approach ?

Would like to hear about any experiences on low carb diets too.

Thanks for your time

ut_och_cykla

Just eat 'normally' for the last 2-3 days before your ride. Mix your carbs perhaps - bread, pasta rice, porridge and make sure there's good quality lean protein sources too.
Regarding the low carb diet -most who do low carb (rather than no carb) get used to it after a while, and I must say I have cut down on carbs and not suffered. I always carry a gel just in case - but its partly just giving your body a chance to adapt.

springtide9

I also used the GI diet to drop a bit of weight. It does work well - but yes is a struggle when training. It's a tough one...

I would increase your carb intake for a 3-4 days before the event and have a reasonable carb intake in the morning if you can. I have personally found trying to 'carb up' the day/night before made me really bloated (and I didn't sleep that well).

For morning intake... it depends on you. I can happily having a decent bowl of porridge with raisins about 5mins before I jump on the bike. First 30mins are a little uncomfortable and have to take it easy.. but fine after that.
Not saying to eat before starting the event... but it's a bit of trial and error to what you can eat in the morning before an event (and obviously how much time you have before the event to digest)

Whatever you try/plan... don't wait until the event. At least have one or two trial runs.

For the event... I find little and often works for me. There is usually a 'lunch' stop - but I find my body responds much better to a nasty tasting (or just dull) energy bars rather than lovely looking (and tasting) food and cake!

styxd

Low carb diets and training dont really go hand in hand surely? Do one or the other, but I cant see how you'll be making the most of your training rides without many carbohydrates.

springtide9

styxd wrote:

Low carb diets and training dont really go hand in hand surely? Do one or the other, but I cant see how you'll be making the most of your training rides without many carbohydrates.

They don't go hand in hand... but lots of exercise and a low carb diet does mean you can shed weight fast. Less weight... the easier the hills.

But you are right... the low carb diet will limit the potential fitness gains from exercise.

@andynewman: I lost around 3 stone in around 5 months on the GI. Once I'd got close to my target weight.. I introduced carbs back into my diet.. and my fitness gains really jumped.
I also found this article on weight loss as well as fitness training interesting and useful...
http://concept2.co.uk/weightloss/chewing_the_fat

shockedsoshocked

A low carb diet works whilst training as long as you're not trying to go anywhere fast.

pastasauce

I did some low carb stuff (atkins) at the beginning of the year and the weight went v quickly.

And interestingly for me my endurance for long rides increased as well. I did the Hell of the Ashdown at the end of Feb and although found that my speed had dropped, my ability to ride for seemingly forever at a reasonable tempo had gone up a lot.

No doubt some of this was the dropping of 10kg's (from 110-100kg's) but also maybe due to the way that the diet is meant to target fat for fuel rather than more readily available fuel in the muscles ... ?

Am trying to stick to a low-gi maintenance plan no and still feel the same.

Did the Bucks off road sportive yesterday well enough.

Herbsman

Wouldn't eating less of everything have a similar effect?

springtide9

Herbsman wrote:

Wouldn't eating less of everything have a similar effect?

Sort of. Most of these 'low carb' diets are not just about eating less carbs with the same foods as before..... but about eating the right foods in the correct quantities. The main focus on low carbs is that for a lot of people... they eat too many carbs.

We are after all a nation of curry with rice and chips! [or is that just the Welsh?]

Pokerface

I lost 6 stone in 3 months on a low-carb diet.

I lost 1 stone in 2 months on a 'regular' diet (less calories but a good mix of carbs/fats/protein).


Was able to cycle long distances (slower) on the low-carb diet. Am able to race and train regularly on the 'proper' diet. I just eat extra carbs the night before and morning of a big event (but I don't normally do 100-mile rides).

andynewman

Hey, thanks everyone for all your input.
Im glad that there are some encouraging stories. Im rather happy with the weight loss, and want to get to a better weight so I can keep up with chain gang on the hills!

your help is much appreciated