Nevertheless, in my continued defiance of such sensitive topics, I’d like to add another layer of complexity and nuance to this discussion.As I’ve written about before, I’ve spent much of the past two-and-half years in (and sometimes out of) NK. I have no idea, but for those interested, in the video of this post I made the case why I find NK appealing for my objectives.And, over the last couple of years I’ve figured out how and when I can eat them to meet the following conditions: How, you ask? (*) For me, the leanest body composition I achieved as an adult was in strict NK with no attempts to do what I’m about to describe below.
Over 6,000 feet of climbing each day and very strong winds, which were either headwinds or cross-winds. For the purpose of illustration I recorded everything I did and ate on the second day, which I rode a bit easier than the first day. My average normalized power output was 225 watts, and arithmetic average power output was 184 watts.
Based on mechanical work output, this required about 5,000 kcal.
To give you a sense of one person’s numbers (mine), over the past 6 months my mean (i.e., arithmetic average) morning fasting level has been 1.7 m M with a median value of 1.4 m M.
The highest morning level during that period was 5.2 m M.
I certainly don’t do this often, unless a lot is on the line (e.g., a big ride), but I like having this technique in my armamentarium.
If you’ve watched the video in the post I linked to above, then you’re familiar with RQ.Through years of metabolic testing I have a pretty good sense of my RQ at any moment in time – when I’m sleeping, when I’m sitting around (most of the time), when I’m riding my bike at 200 watts, when I’m riding my bike at 400 watts, when I’m lifting weights, etc.This allows me to calculate what proportion of my energy I derive from glycogen and what proportion I derive from fatty acid.Furthermore, I know my VO2 at 185 watts is 2.9 liters per min, which means (using the Weir formula which I presented previously) my energy requirement was about 14 kcal per minute, or 1,680 kcal over 2 hours.Hence, of these 1,680 kcal needed to pedal 185 watts for 120 minutes, 336 to 554 kcal came from glycogen.As to be expected, the next day my BHB was 0.2 m M, and it took me 2 days to get back above 1 m M. I love Indian and Thai food, though I prefer to make curry myself to keep sugar out.