All posts by Val Peterson

I am a lawyer, CEO, Certified Bulletproof Coach and passionate road cyclist. I have followed a ketogenic diet since February, 2015, and have thrived both on and off the bike as a result. I started this blog to share information and hopefully learn from others as I continue my journey as a keto-adapted cyclist.

Staying keto-adapted through Thanksgiving

Ah, the holidays.  Cookies, pies, fudge…all the temptations are there.  This was my first Thanksgiving in a keto-adapted state, and we were hosting my mom and aunt so I knew it could be a struggle for me.

Surprisingly, it was no struggle at all.  First of all, I planned ahead.  I found a low carb pumpkin pie recipe, and made that for a dessert option.  I planned to have green beans with our turkey, even though we would also have mashed potatoes and stuffing.  We skipped bread altogether, and my mom and aunt were totally supportive of all of this.

But we did have cherry pie, which is our absolute favorite.   Jonathan and I took very small pieces, and that was enough.  Needless to say it was the longest a pie has every lasted in our house!

We also didn’t deprive ourselves of mashed potatoes and stuffing, but we controlled our portions – just a small amount of each.  And we rode our bike that morning.

We ate around 3:00 pm, and I did not eat another meal that day so I would have adequate fasting time through the next morning.  The next day I checked my ketosis levels and I was over 1.0 mmol, which definitely surprised me, since we I had eaten more carbs than usual during the meal.  I think limiting the carb portions, exercising, and then fasting from early evening through noon the next day kept my ketosis levels up, though.

The other challenge was my mom’s spaghetti sauce and how to enjoy it without pasta.  She makes the best spaghetti sauce in the world.  So I learned how to make zucchini boats so Jonathan and I could enjoy the spaghetti sauce without the pasta.  I have to say it was a very tasty alternative!

I’ve learned that the keys for me to stay successful with ketosis are  portion control (if I’m eating carbs) rather than complete deprivation, continuing to fast as long as possible through the next day, and staying active, even if it’s just walking (we did a lot of that over the weekend).  Even though I wasn’t able to ride my bike much due to plans with family, I still felt great and I feel a lot more confident about going into the Christmas holiday.

 

Becoming a keto-adapted Ironman

After finishing LOTOJA in September, I of course started thinking about what my next challenge would be.  I have talked about my desire to do an Ironman in the past, but never very seriouisly.  I only said I would like to do it at some point in the future.  It’s a huge rush to hear your name called when you cross a finish line, but I can only imagine how awesome it would be to cross a finish line and be called an Ironman.

Riding a bike for 12 hours and 10 minutes accelerated my desire to complete an Ironman.  I am committing to doing it, but I haven’t set a date for it.  I have some work to do before I’ll be comfortable setting a firm date, at which point I’ll need to find a coach to help me train.  Up to this point, the longest triathlon I’ve done is Olympic distance, and that was 3 years ago.

An Ironman is going to be incredibly challenging, but the running part is downright  intimidating to me.   So I’ve decided to face that head on first and I’ve signed up for a  half marathon on January 17th.  (I can almost hear my mom’s voice saying, “You really are an idiot.”)  I’ve also made a decision to stop speaking negatively about running, and it has helped me a great deal psychologically.  Running is still painful, but I don’t despise it any more.

I’m still riding my bike on weekends, and running during the week.  I’m up to just over 5 miles, and my plan is to increase a mile each week and a half until I  can run 10 miles at a time and feel comfortable doing it.  Each experienced runner has told me that as long as I can run 10 miles, I’ll be fine in a half marathon.  It makes sense, as I train similarly on the bike, rarely riding the actual distance that I’m training for until race day.

I feel like I’m starting from scratch with figuring out how to hydrate, how to regulate my heart rate, how to recover, and how to fuel properly.  But it’s fun taking on something new, and I really am starting to have fun with it.  And as soon as I can find a  Garmin Forerunner 920XT  watch for a decent price I will be a data-collecting fool while cycling, running and swimming.  I’m holding out for a Black Friday sale, but may have to resort to selling a kidney instead.

As for staying in ketosis, I feel like I’ve finally figured out what my body responds best to.  If I fast for 12-16 hours, I feel really good, and my ketosis levels stay pretty high.  I’ve even experimented with doing some training rides and runs while fasting and have not noticed a decline in performance.  In fact, a few of my PRs on the bike were while fasting.  I am really starting to enjoy not being dependent on food.  I am finally starting to understand what many people who have been keto-adapted for years meant when they insisted they were rarely hungry.  It took me a while, but I’m getting it!!

 

 

An unplanned reward

I had no intention of getting a new bike.  I was only going to the bike shop with Jonathan to look at some Zipp wheels that were going to be on sale at the “once in a lifetime sale” at our local bike shop.  Well, he took too long and I started looking at bikes.  And this little gem caught my eye:

Sweetness

And it was on sale.  And they were willing to take more off if Jonathan bought a new sit of wheels (which he did).  And I was willing to justify it as a reward for completing LOTOJA 2015.  So I went home with my new bike.

However, now that I have this new S-Works Tarmac, I have to ride like I deserve it.  It’s no starter bike – pros race with this model.  So it’s basically full gas, every ride.   And no getting dropped.  Ever.  If I start to get tired or have a nagging ache or pain, I have to remember Rule #5.  I can’t repeat it here or my mom will fly down to SoCal from Nebraska and wash my mouth out with soap.

But I’m very happy with my new ride, and have set some PRs with it already.  Looking forward to many more.

 

A great explanation of nutritional ketosis

My goal is to stay in a state of nutritional ketosis at all times.  To get to a state of nutritional ketosis, your body must become keto-adapted, hence the name of this blog.

I’ve tried my best to explain both in this blog and verbally to others what nutritional ketosis means, but I recently ran across a great blog article that explains it far better than I ever could.  The post is appropriate named, “What is nutritional ketosis” and I hope you enjoy reading it at least half as much as I did!

Fat and cholesterol

It’s a little humorous to watch some people recoil when they learn about all of the fat I eat.  It’s usually followed up with a question about my cholesterol, or with a comment about how my arteries are going to “clog up.”

But I don’t give anyone too hard of a time because that is exactly how I would have reacted a year ago, and prior to the hours and hours of research I’ve done on this topic.

Let me first tell you the books I’ve read, with a plea to anyone reading this to do your own research and reach your own conclusions.  Your health is too important to blindly believe anyone, including me.  Books I’ve read that cover this topic include:

“The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease,” by Johnny Bowden, Ph.D., C.N.S. and Stephen Sinatra, M.D., F.A.C.C.

“Cholesterol Clarity,” by Jimmy Moore, and Eric C. Westman, M.D.

“The Big Fat Surprise: Why Butter, Meat & Cheese Belong in a Healthy Diet,” by Nina Teicholz

“Grain Brain: The Surprise Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers,” by David Perlmutter, M.D.

I couldn’t possibly cover everything in these books, but I will outline some of the most interesting and compelling conclusions reached in them.

  1.  Our brain needs cholesterol to thrive.  It is a “critical brain nutrient essential for the function of neurons” according to Dr. Perlmutter. Cholesterol is an essential fuel for the neurons, which can’t generate significant cholesterol on their own.  They rely on delivery of cholesterol from the bloodstream by a specific carrier protein – LDL.  LDL stands for low-density lipoprotein, and Dr. Perlmutter asserts that there is “absolutely nothing bad about it.”  The fundamental role of LDL in the brain is to capture cholesterol and transport it to the neuron.
  2. When LDL becomes damaged and can no longer deliver cholesterol to the brain is when trouble starts.  What is the most common way it is damaged?  By glucose.  Dr. Perlmutter explains, “Sugar molecules attach themselves to LDL and change the molecule’s shape, rendering it less useful while increasing free radical production.”
  3. LDL has been labeled the “bad cholesterol” but it is what makes up the LDL that matters.  There are dense particles, and fluffy particles.  The fluffy, type A particles are harmless.  The dense particles (referred to as type B LDL) are not, and may be a risk factor for heart disease. It takes a particle test (not always widely available) to tell the difference.
  4. A better predictor of heart disease is the ratio of triglycerides to HDL. (Bowden and Sinatra).  The authors suggest a ratio of around 2.  Therefore, if your triglycerides are 100 mg/dL and your HDL is 50 mg/dL, your ratio is 2.  In “Cholesterol Clarity” the doctors interviewed there also suggest a ratio of total cholesterol to HDL as a guide to alert you to a problem.  If the total cholesterol to HDL ratio is 3, then there is no need for concern.  If the ratio is closer to 7, that indicates a problem.  The book also suggests keeping triglycerides below 150 mg/dL.
  5. All of the authors in each book concur that a high-fat (good fats), low-carb diet will improve HDL and triglyceride levels.
  6. Eating foods with cholesterol has a minimal effect, if any, on serum cholesterol.  (Teicholz)  You’ll find reference to several studies in “The Big Fat Surprise” where this finding was made.  When we do eat foods with high amounts of cholesterol, the body responds by lowering the amount of cholesterol naturally produced.

I think this is enough for one post, but as I re-read these books and others I’ll be sure to post more information that I hope others find helpful.

Setting PRs, battling food

Since returning from LOTOJA, our rides have been much shorter, and we’ve gone back to climbing when we can.  Each ride has resulted in a personal record (PR) for one or both of us on a portion of the ride.

I had been anxious to climb Mt. Baldy since returning from France, but training for LOTOJA had to come first.  We finally made it back to Mt. Baldy last weekend, and while it is still a very tough climb – 6.9% average grade with sustained 15% at the very top – it was much more fun to climb this time.  Both Jonathan and I set PRs from Mt. Baldy Village to the top, and Jonathan set some on the bottom part as well.

This past weekend (2 days ago) we were not planning to ride hard as I was not having a good day on the bike.  As an aside, it’s been months since I’ve had to say that…I guess I was due for a “bad day.”  But what I thought was a bad day actually wasn’t when I looked at my results.  I was riding harder than I realized and just didn’t feel great.

We climbed one of our favorite local hills – not too steep but enough to wake up your legs – and were returning home when we connected with a group that had a very strong rider in the front.  There were 2 times I looked down at my computer to see we were going 32 mph. And we were going this speed in the flats – not downhill!  It was the first time I’d been able to sustain anything close to that speed on a flat road so I was pretty excited.  Once the super strong rider pulled off, our speed hovered around 26 before another guy accelerated and we were back to 31 mph.  Thankfully our turn for home came up right before it was my turn to pull!

Food has been a challenge for me the past few weeks.  Despite fasting throughout the morning, my ketosis levels have been very low – .5 or less.  When I do eat, my stomach hurts or I feel bloated.  Normally this happens when I eat too many sugar alcohols so I’m trying to be very careful about that, but the past few days it hasn’t seemed to matter.  I feel like the person in the commercial whose food is hitting her in the face.

I am going to continue fasting in the morning, and trying to only take in fat in liquid form for most of the day, and then be very particular about the food I do eat in the late afternoon and evening.  I’m hoping to narrow down the problem foods so I can stop the stomach aches and bloating.  My energy levels have been pretty good (no highs followed by lows) but I do need to figure out why my stomach is upset or bloated so much of the time.

Last note – I’ve been reading some terrific books on cholesterol and how fat ISN’T connected to heart disease.  I plan to post on both topics as soon as I’ve finished the second book, “The Big Fat Surprise.”

The kindness of strangers

On our way to Logan, UT for the LOTOJA ride we did last weekend, our Subaru started acting up.  While climbing the last pass before Logan, it began cutting out and losing power.  This was a real problem, as we had a 206 mile bike ride in 2 days and our support crew (my mom and sister) needed to drive the Subaru through several mountain passes to support us.

Jonathan and I are lawyers, not mechanics, but that did not stop us and my mom and sister (also, not mechanics) from hypothesizing what the problem was.  With all of that mechanical brilliance working together we concluded it was probably the result of bad gas, but that we should get it looked at ASAP the next morning (Friday, the day before the big ride).

The owner of the house we were renting suggested a local business in north Logan.  Jonathan tried calling them but it was after 6:00 pm on Thursday and they were closed.  He sent a message through the website and the 2 of us decided we would show up there the next day at 8:00 am.

When we arrived, it was a few minutes before 8:00 am but there was already an employee there who walked out to greet us, stating he was just about to call us after receiving our message.  He got our Subaru in right away, and Jonathan and I left on foot to explore a while.  When we came back 45 min later they were just finishing up.  They ran a diagnostic, and no codes showed up.  They cleaned the air filter just in case, but the only thing they could come up with was that it had been bad gas.  They suggested we put fuel injector cleaner into the tank, and directed us to a nearby AutoZone where we could buy it cheaper than they could sell it to us.  And, they didn’t charge us for the diagnostic (usually $75). They even offered to put the cleaner in for us if we didn’t want to buy a funnel.  This was our first experience with the kindness of strangers.

We followed their instructions, and thankfully the Subaru performed well that day and the next 2 days through the mountains of Utah, Idaho and Wyoming.

Monday morning we load up the Subaru to start the 15 hour drive back to SoCal with a stop in Salt Lake City to drop my mom and sister off at the airport.  We would continue on to St. George, UT that night, then finish the rest of the drive Tuesday.

The Subaru continued to run well until one crucial moment.  We were on a 2-lane highway in the middle of nowhere, along the Wyoming/Utah border.  I only knew where we were because we had to get out a paper map when we no longer had cell service.

We were attempting to pass a semi on this middle-of-nowhere highway when my husband says those dreaded words, “uh oh.”  I looked over to see the dashboard lit up like Christmas as he’s telling me he’s lost power.  He manages to get back behind the semi, just as the Subaru dies completely.  We pull off the road and try not to panic.

We try starting it a few more times.  It turns over, but is clearly not getting any gas to start the engine.  I take my phone out to call AAA and find I have no cell service (thank you, Verizon).  Thankfully my mom’s phone has services – thank you, U.S. Cellular.  I call AAA, and after trying to explain where we are to a nice woman in a call center located who knows where, she says they can tow us 90 miles and a tow truck will be there in an hour and a half.  Awesome.  Did I mention we’re in the middle of nowhere?  And it’s hot.

We’re standing outside the Subaru killing time and trying not to get too grouchy when a gigantic pickup truck pulls up.  An older gentleman asks if we are ok.   After learning that we “are not from around there” he offers to call a mechanic in the town 5 miles away.  We gratefully take him up on his offer.  Kindness from a stranger #2, whose name we later learned is Monty.

The local mechanic shows up about 15 minutes later, and goes to work trying to diagnose the problem.  The smell of fuel quickly permeates the Subaru as he checks the fuel line, which is fine.  He can’t get any error codes to show up when he runs the diagnostic computer, either.

We are losing hope, and are resigned to meet the towtruck and pile in for a long 90-mile drive where we will then have to rent a car to get to the airport in Salt Lake, then drive back and spend the night and hope to get into a Subaru dealership the next day.  Moments later, we hear the Subaru start.  The young mechanic (whom I later learned is named Clay) has wiggled the throttle wire and got it to start!  He tells us that this wire appears to be the problem and that it’s been “tampered with” but he can’t tell any more than that.

He then offers to let us follow him into town to his shop to make sure it will run ok.  We do just that, and have no problems on the way into town.  He did not want to take any money, but we paid him a handful of cash anyway!  We met his lovely wife and baby daughter, and he let all of us use the restroom before getting on our way.  Kindness of strangers #3.  If you’re ever in Randolph, UT, stop by J-Bar Auto and tell Clay what a great guy we think he is!  I completed a Yelp review for the business, too.

20150914_165144

The Subaru ran great, and when we arrived at the dealership in St. George at 8:00 am the next day (after driving until after midnight), we were once again met by very kind strangers who took the car in right away (act of kindness #4) and confirmed the wire was the problem.  Apparently some rodent had chewed through it, most likely when we lived in Oregon.  The dealership fixed it and had us on our way in less than an hour.

The kindness of strangers saved what would have otherwise been a disastrous trip that would have delayed us by no less than a day, and would have likely cost us a lot of money.  As I reflect back on the kindness shown to me by strangers during the ride itself, and on the people we met who helped us with the Subaru, I realize how blessed we are.  I hope we can repay the kindness to others in the near future.

 

Some stats from Lotoja

There were 68 women who rode the “Cyclosportive” category (non-racing category), and 889 total participants in that category.  I placed 30/68 in the women’s category, and 439/889 of total participants.

The race category had 812 total participants, 62 of them women.

My ride time was 12 hours, 10 minutes, and my total time from start to finish was 13 hours, according to the timing chip I wore.  This means I had 50 minutes of breaks, which seems really long looking back on it!

It is estimated that each rider will burn up to 15,000 calories during the ride.  I couldn’t eat much during the ride or after, so I’m probably still at a deficit!

My average speed was around 17.1 mph.

We climbed just under 8,500 feet.

I was nervous about following a ketogenic diet during this long of a ride, but I did it!  I hardly felt hungry during the ride, and wasn’t hungry after, either.  I was, however, starving at 5:00 am the next morning…

I packed WAY more food than we needed.

Food consumed on the bike (from what I can recall):

2 Quest protein bars (it may have been 3, but I don’t think so)

1 Super Starch bar

1 bottle of powered Super Starch mixed with water

A handful of nuts

1 beef stick

I also had a lot of water, a lot of Vega hydration drink, and 2 sugar free Red Bulls.

I did not use any of the Ketone supplements for this ride, as I hadn’t been using them for any training rides and did not want to change anything.  I did not miss them and probably won’t use them in the future.  Breakfast was the usual – eggs and bacon along with coffee mixed with butter and coconut oil.

The key to completing this race in my opinion, other than proper training of course, is proper hydration.  Jonathan and I were very careful to hydrate well the entire week, and we were diligent about drinking every 10-15 minutes whether we were thirsty or not.

My lips were so burned – they hurt almost as much as my legs!  My eyes burned for the entire next day, most likely from a combination of exertion and allergies.  I couldn’t get my contacts in and had to wear glasses all day Sunday as we explored Teton National Park and Yellowstone!  Pictures below.

J and V Tetons With mom near lake

My outstanding support crew – My mom and sister, Nancy.  Aren’t they beautiful?

Mom and Nancy with Mangy Moose

Mom Nan and V with Tetons

Monday the eye pain was gone, but lips and legs still hurt.  We got to enjoy a little bit of Jackson Hole before starting the long drive back home.

Mom and V with mooseJackson Hole square

And here what it looks like to pack a Subaru with 2 bikes, 4 people with luggage for 5 days, and a large cooler:

Back of SubaruPacking in garage mom supervising

Last stat:  It took us 15 hours of driving time to get from Jackson Hole home to Huntington Beach.  And yeah, it hurt.  Still does.

I did it!!

LOTOJA promised to be 206 miles of beautiful scenery, hot temperatures, joy, and pain.  It delivered on all of those.

My start time was 7:09 am, and Jonathan’s was 6:39 am.  We rode 30 miles to the first rest stop before meeting up.

image image image image image

There was drama from the very beginning in my group.  About 10 miles in, one of the riders flatted and because we were riding single file in a tight group, that caused some chaos but thankfully no one else went down.  5 minutes later another rider dropped her water bottle.  This could have been very ugly, because if you hit a water bottle with your bike tire you are going down.  Again, we were lucky that no one hit the bottle.  A short time later a deer crossed the road.  We slowed down, waited for the second, but no second deer appeared.  The rest of the way was uneventful, but cold.

I made a friend in the first 30 miles.  It was a woman in my age group  (35-45) who was also riding in her first Lotoja.  She was struggling a few times to keep the wheel in front of her so each time I pulled her up to the group so she wouldn’t get dropped.  This kindness would pay off big time for me later.

Jonathan and I met up at the first rest stop and were able to hook on to groups or form our own for the next several miles.  Unfortunately the heat soon set in, just in time for the climbing.  We climbed about 7500 feet in unusually warm temperatures.  We saw people walking their bikes, lying down on the side of the road, and some just calling it quits.

Unfortunately about 130 miles in, the heat got Jonathan, too, and he had to pull out.  I was left on my own for the remaining 76 miles.  Thankfully, there were 2 ladies who were my angels that day.  The first one was Lonnie.  Lonnie was in our small group when Jonathan had to pull out of the race.  She and I chatted for a while and I explained that this was my first Lotoja, and that my husband just had to quit.

She was a little older than me, but said she had completed Lotoja several times.  This year she was on a relay team so she wasn’t completing all of the legs.  I asked if she’d be willing to work with me until the next rest stop – about 30 miles – as it was the section with a nasty headwind.  Her reply was music to my ears, “I’ll do everything I can to help you.”

The two of us hooked on to a few groups, but they weren’t going as fast as we (really, I) needed to go so we ended up leaving them and doing the work ourselves.  Although she was very slight in build, she gave me enough draft so I didn’t have to work 100% of the time in the wind.  It made a huge difference as I was trying to conserve as much energy as possible.  We parted ways at the rest stop and I thanked her profusely for helping me.

This was the last rest stop that  my support crew (now my mom, sister and Jonathan) could meet me on.  It was a very quick stop, as it was 5:35 pm and I had to ride 43 miles before dark, or 8:30 pm, whichever came first.  With over 160 miles in my legs and no help from Jonathan, I knew this would be tough.

Enter “angel” #2.  About 10 miles in, I was riding by myself, unable to stay with really fast groups and passing slower groups as I knew I couldn’t finish in time if I stayed with them.  I heard a familiar voice, and I knew it was the same woman I started the race with and helped stay with the group early in the morning.  She was riding by herself, but looked really strong.  More importantly, she was determined to finish before the cutoff.

I asked if she’d like to work with me, as my husband was no longer riding with me and she was happy to do it.  We shared the work for about 20 miles, sometimes hooking on to some men’s groups but most were going to slow for us to finish on time so we’d leave the group and go alone.

I was fading fast and the same woman I helped that morning, whose name I learned was Virginia, ended up doing a lot of work when I was struggling the last 15 miles.  I was still able to share some of the work, but she did the lion’s share and we crossed the finish line together, with more than 20 minutes to spare.  It was a great way to finish the toughest ride I’ve ver done.

As I crossed the finish line, nearly delirious with fatigue, I could clearly hear my husband, mom and sister cheering loudly for me as my name was called over the loudspeaker.  It was surreal.  Once you cross the line they immediately herd you into a separate area to remove the timing chip from your ankle and give you your much-deserved medal for finishing.  Below is a picture of me trying to get my cleat covers on after finishing.  I am smiling!  Below that is a picture of the medal.  I have a lot more to share, but will save some for the next post!

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Packing for a 1500 mile drive, 207 mile bike ride

It is not easy to pack for this type of trip, I can assure you.  I started my LOTOJA list weeks ago and the last 3 days I’ve been frantically throwing stuff together.  Figuring out our food alone has been a nightmare. I started stockpiling Quest bars from Amazon about 2 weeks ago.  I bought about 20 gallons of water from Costco and a similar amount of sugar free Red Bull.  (Just kidding about the Red Bull, I only bought a case of it.)  And the washing machine has run nonstop so we can both have our favorite shorts for the ride on Saturday.

So what did I pack?  The highlights are below:

-32 Quest bars

-8 UCan snack bars

-12 grass fed beef sticks

-8 packets of SuperStarch

-Coffee maker (I’m cheating this time and taking my Keurig instead of the French press)

-Blender

-2 packages of Kerrygold butter

-22 eggs

-1 lb bacon

-Assorted teas

-Salted peanuts, cashews and almonds

-Vega hydration powder for me, Zipfizz for Jonathan

-20 gallons of water

-8 small cans of Red Bull (sugar free)

-Plenty of Chamois cream

-Sunscreen

-Cold weather clothing and hot weather clothing

Are we prepared?  We’d better be!  This year I’ve ridden 2,835 miles and climbed 150,000 feet, and Jonathan has ridden about 500 more miles, and climbed 25,000 more feet.  I’ve done all I can do at this point, so I choose to believe that I am well prepared and will have a great ride on Saturday!  If only we survive the road trip getting there…