There have been lots of questions lately from readers who are new to a ketogenic diet and are doing their first long ride. My hope is to give some guidance on what has worked for me, and what I’ve learned in the 3 years I’ve been following a ketogenic diet and doing long, short, and everything in between rides.
When you are starting a ketogenic diet and training your body to become fat-adapted, be prepared to have some really crappy training rides. Don’t worry, it gets better. But it takes time for your body to transition from burning carbs as the primary source of fuel, to utilizing ketones as a fuel source. If there are carbs available, your body will utilize those first.
If you feel hungry on a ride, try to determine whether you’re actually just thirsty, rather than hungry. Once you are fat-adapted, you shouldn’t need anything to eat on a ride shorter than 3 hours. But how you hydrate is very important, as many people need more electrolytes when on a ketogenic diet. I’ve tried a number of electrolyte drinks in my bottle – Nuun, Vega, and I’ve settled for the most part on ZipFizz because of its natural ingredients and it includes magnesium, potassium and sodium. It is sweetened with Xylitol, a sweetener derived from birch trees, and one that I find to taste the best and that does not hurt my stomach. You can learn more about ZipFizz here: http://www.zipfizz.com/
For food, I’ve tried a lot of low-carb bars over the years. Again, I try to find ones that use natural sweeteners, with minimal artificial ingredients. My 2 go-to bars are the Atkins Harvest Trail bar (8g protein, 4g net carbs, 1g sugar, 9g fiber) and Stabilyze bars (they have a little sugar from Agave, but still only 6g net carbs total, with lots of organic ingredients). For longer rides (over 2.5 hours) I carry shelled pistachios, almonds or peanuts with me. For really long rides (5+ hours) I will either plan a lunch stop where I can eat something that I know will sit ok in my stomach (eggs, cheese, nuts) or I will carry a peanut butter sandwich using a grain free, vegan bread from a company in Colorado called “Outside the Breadbox.” One reader offered that he uses cauliflower flatbread for his peanut butter sandwich.
In the summer I make sure I take salt tabs before and during my long rides to help prevent cramping and to replace sodium lost while sweating. If I get in a pinch, there are a few Kind bars that only have 5g of sugar now that can normally be found in convenience stores.
I think it’s worth saying again – as you are training your body to become fat-adapted, there will be some rough days. It’s ok if you need to use more carbs for fuel as you’re training your body. Be more strict with your diet off the bike until you get the confidence that you can ride 2+ hours without “fueling up” prior or during the ride. I’ve done a 1.5 hour ride after 4 days of fasting and had no issues at all. Our minds typically get in the way of our performance, not our bodies!
I hope this helps, and I also have several older posts from 2015 where I go into more detail about how I fueled for long rides back then – just know it’s very different than what I do now (I was far more neurotic back then). Happy riding!
Just in time as I’m about to go for a slightly longer ride tonight. Thank you. 🙂
You are welcome! Enjoy the ride!
I’m curious as to how you fuel for hard interval training and bike races where you’re anaerobic for much of the race. I appreciate your great tips. I’m training for a time trial in about 5 weeks- 40K. This is a steadier effort but would still like to do this and other bike races keto
I’m in the exact same situation as you. A 40K TT in September while on KETO. I can do 18K TT with zero hydration during (no time to drink) but the 40K makes me wonder… I like the suggestion in the article about the ZippFizz, I might give it a try. Have you had an answer to your question? I’m also curious about what is a good pre-race meal. I usually fast in the morning but for a morning race, should I eat before?
Hi Philip,
I would definitely eat something before a race. Make sure it’s something you’ve had before and that will sit well with you. I also take ketone supplements before a long ride, and sometimes during the ride to help maintain my ketone levels. I wouldn’t avoid carbs as part of your meal, just make sure they are as clean as possible – nothing processed.
Hey! Thanks for responding! My stomach is pretty easy. I never have carbs, no exceptions… I’m thinking eggs and avocado… Never had Ketones before.. will give that a try. As well as this ZipFizz for hydration. (not available in Canada…)
Thanks for the tips!
Cheers!
You’re welcome, and good luck!
Hi. I would be curious as to what speeds you are doing on these long rides, as I am a cyclist and have been experimenting with keto for a few years. When with the fast club runs at over 40 km/h even 50 km/h I really need carbs badly. On recovery rides at sociable speeds keto is fine. , but going full gas with the club for a few hours I find it almost impossible. On non cycling days I can go keto no problem. Do you think it is possible to race at the highest level on keto ?
Hi Maurice,
I am not a racer, so I can’t speak to “race speed.” During my early season century on June 2, I averaged 16.7 mph with just over 6,000 feet of elevation gain and I stayed keto during the ride. If you need quick bursts as part of the race, you may be better fueling with carbs as that is where I think keto falls short as an energy source. For long, sustained speed rides keto works well.
Thanks for the reply. Most of my riding is at a training or pretty brisk pace . Been experimenting with targeted keto around the intense rides and full keto during slower rides or recovery rides. Still learning what works best. Thanks again. M
Such wise words. “Our minds typically get in the way of our performance, not our bodies!”
At the suggestion of a trainer, I started looking into Keto on Thursday, and started eating LCHF on Friday. I am T2 diabetic and have been eating very little processed food and sugar. I was however eating lots of fruit, believing it was OK, though feeling like it might be too much.
2 weeks ago I completed a 7 day 500 mile charity ride. On the Wed following the ride my BP was 166/97. Sat 136/78. This past Tue137/85. I cut my fruit way back on Thursday and as I said full Keto on Friday. I did a ride in the morning and My BP post ride was113/70.
I’m encouraged and amazed to say the least. I’m looking forward to the journey and happy to have found your blog.
Hi.
I’m not new to keto diet. But I’m kind of new in long rides being keto.
So far I just passed the 100km (60 miles) day rides. I eat normally once I get home. Some proteins, lots of vegetables and healthy fats. But I’m still not sure and I don’t have a lot of information on how to get a proper recovery for the muscles and body in general. Usually the day after I’m SO HUNGRY ALL DAY LONG.
Sometimes I think that if I would eat a good amount of carbs after the ride, I could replenish my body’s energy storage room (as a matter of saying), but I’m not sure yet.
any ideas, information, website, anything?
Thanks a lot!