Thank you.  Crystal clear information.  My typical between-rides aerobic 
workout is the treadmill, and it will be very easy to incorporate your 
suggestions.  In fact, they are consistent with my own approach - intervals 
are the key to efficient and effective workouts - while giving me clearer 

It does help.



On Tuesday, March 13, 2018 at 11:17:26 AM UTC-7, Tim Butterfield wrote:

> Peter,
> What you discovered is that you can be aerobically strong and 
> anaerobically out of gas.  As long as you stay aerobic, you can continue to 
> burn fat and feel strong.  As you edge into and become fully anaerobic, 
> such as when climbing the steep hills, you need the glycogen stores to 
> provide the boost.  Living keto lets those stores shrink, which limits how 
> much of the harder efforts you can do.  A couple of ways to deal with this 
> are:
> 1. Stay at the upper edge of your aerobic zone.  The longer you work at 
> the top of this zone, the more you will extend the upper range of this 
> zone.  Thus, you can get faster while still burning fat.
> 2.  If you have an event and can predict you will be into the anaerobic 
> zone for a longer duration, you can carb load just for the single event.  
> This will provide the larger glycogen store needed while still letting you 
> burn fat while you are in the aerobic zone.  If you find you have used up 
> your glycogen stores as in your example, you can reload that as needed on 
> the go.  In your example, you could have had that banana, Clif bar, or 
> Gatorade to rebuild your glycogen store.   Caveat: This is not for 
> regular/daily usage/training.  Keep that keto, aerobic, and low duration 
> anaerobic/intervals.  It's how you build that aerobic zone.
> Hope this helps.
> Tim
> On Tue, Mar 13, 2018 at 10:50 AM, 'pb' via RBW Owners Bunch <
> rbw-owne...@googlegroups.com <javascript:>> wrote:
>> Arriving late to this conversation.  I have also been "reasonably" 
>> low-carb for the past few years, but without a real plan.  A few weeks ago 
>> an old friend whom I respect recommended ketogenic, and I took the plunge.  
>> Results are good, similar to others, weight loss, smooth energy delivery, 
>> absolutely no problem skipping meals.
>> However.  Last Sunday I had coffee and cream for breakfast, packed a 
>> generous Ziploc with almonds, and left for a moderately challenging 
>> 50-mile/4800 climbing feet ride.  My neighborhood has a steady supply of 
>> short, steep (15%+) climbs and descents, like one section of the ride that 
>> has 2200 feet of climbing in just 9 miles.  I have geared for those climbs, 
>> and my head has accepted them, and they are no big deal.  On this day, 
>> though, I bonked deeper than I have bonked in years.  Weird sensation to 
>> feel simultaneously strong and completely out of gas, if such a thing can 
>> be expressed.  I had nibbled on the almonds steadily, and I was mystified 
>> that I could never feel the flow of fuel that a banana or a Clif bar or 
>> even a Gatorade would have given me.
>> I hadn't had that feeling since I was in my twenties, regularly riding 
>> 100+ Colorado Front Range climbing days, and staggering into the house 
>> after riding, wanting to eat absolutely anything I could put my hands on 
>> right now.  
>> Anyhoo...  I obviously have a lot to learn, and it would seem that Bill 
>> has learned it.  Maybe Lara bars are a start.
>> Peter
>> Sebastopol CA 

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