Ask a Cycling Coach Podcast - Presented by TrainerRoad

KETO AND LOW CARB FOR CYCLISTS | Dr. Kyle Pfaffenbach | Ask a Cycling Coach 535

7 snips
Jun 12, 2025
Guest
Dr. Kyle Pfaffenbach
Dr. Kyle Pfaffenbach, a coach from Eastern Oregon University and mentor to elite athletes, dives into the fascinating relationship between keto diets and cycling performance. He discusses how carbohydrate intake can significantly influence high-intensity training and explores the science of fat oxidation. Dr. Pfaffenbach also emphasizes personalized nutritional strategies, the importance of balanced macronutrients, and the potential benefits of fasted training for cyclists aiming for peak performance.
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ANECDOTE

Jonathan Lee's Keto & Low Carb Experience

  • Jonathan Lee tried a full keto diet for three months and then low carb for a year before returning to a higher-carb diet.
  • He currently consumes about 60% carbs, 20% protein, and 20% fat and adjusts carbs based on training intensity.
INSIGHT

Fat Oxidation Does Not Equal Performance

  • Studies from the 1980s to present show no consistent performance improvement from low-carb or keto diets in endurance sports.
  • These diets do increase fat oxidation but this does not reliably translate to better endurance performance.
INSIGHT

Carbohydrates as Key Performance Fuel

  • Carbohydrates are a superior fuel source especially for high metabolic rate and intense exercise.
  • Carbs act as a powerful legal performance enhancer, better than caffeine during high intensity efforts.
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