EPISODE · Jun 12, 2025 · 1H 14M
KETO AND LOW CARB FOR CYCLISTS | Dr. Kyle Pfaffenbach | Ask a Cycling Coach 535
from Ask a Cycling Coach Podcast - Presented by TrainerRoad · host TrainerRoad
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(00:00:00) Welcome!(00:00:32) Listener Question on Low Carb Diets and High-Intensity Training(00:02:41) Host's Personal Experience with Low Carb and Keto Diets(00:03:29) Research and Studies on Low Carb and Keto Diets(00:05:13) Mechanisms of Fat Oxidation and Performance(00:09:30) Deep Dive into Carbohydrate and Fat Metabolism(00:31:29) Practical Applications for Athletes(00:40:39) Understanding Body Composition and Success(00:42:17) Glycogen Storage and Technology(00:46:01) Periodized Carbohydrate Intake(00:51:24) Balancing Nutrition and Training(00:59:59) Fasted Training and Marginal Gains// RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983 - Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999 - Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001 - Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017 - Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020 - A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021 - Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021 - The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021 - A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020 // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
What this episode covers
🚀Try TrainerRoad risk-free! 👉 www.TrainerRoad.com🏁 Race with us in the TrainerRoad Throwdown Series!: https://trainerroad.cc/TRrace 🤝Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/TRzwiftclub // SHARE AND RATE THE PODCAST!iTunes: https://trainerroad.cc/apple2 Spotify: https://trainerroad.cc/spotify2Google Podcasts: https://trainerroad.cc/google// TOPICS COVERED(00:00:00) Welcome!(00:00:32) Listener Question on Low Carb Diets and High-Intensity Training(00:02:41) Host's Personal Experience with Low Carb and Keto Diets(00:03:29) Research and Studies on Low Carb and Keto Diets(00:05:13) Mechanisms of Fat Oxidation and Performance(00:09:30) Deep Dive into Carbohydrate and Fat Metabolism(00:31:29) Practical Applications for Athletes(00:40:39) Understanding Body Composition and Success(00:42:17) Glycogen Storage and Technology(00:46:01) Periodized Carbohydrate Intake(00:51:24) Balancing Nutrition and Training(00:59:59) Fasted Training and Marginal Gains// RESOURCES MENTIONED- Sign up for TrainerRoad! https://trainerroad.cc/GetFaster- Join the TrainerRoad Zwift Club 🚴 https://trainerroad.cc/trzwiftclub - The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Phinney, et al., 1983: https://trainerroad.cc/phinney1983 - Metabolic adaptations to a high-fat diet in endurance cyclists. Goedecke, et al., 1999: https://trainerroad.cc/goedecke1999 - Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise. Carey, et al., 2001: https://trainerroad.cc/carey2001 - Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. Burke, et al., 2017: https://trainerroad.cc/burke2017 - Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible. Burke, et al., 2020: https://trainerroad.cc/burke2020 - A good review article: Ketogenic low-CHO, high-fat diet: the future of elite endurance sport? Burke, 2021: https://trainerroad.cc/burke2021 - Performance effects of periodized carbohydrate restriction in endurance trained athletes – a systematic review and meta-analysis. Degn Gejl, Nybo. 2021: https://trainerroad.cc/DegnGejl2021 - The Effect of a Ketogenic Low-Carbohydrate, High-Fat Diet on Aerobic Capacity and Exercise Performance in Endurance Athletes: A Systematic Review and Meta-Analysis. Cao, et al., 2021: https://trainerroad.cc/cao2021 - A review of the ketogenic diet for endurance athletes: performance enhancer or placebo effect? Bailey, Hennessy, 2020: https://trainerroad.cc/hennessey2020 // TRY TRAINERROAD RISK FREE FOR 30 DAYS!https://trainerroad.cc/GetFaster TrainerRoad is the #1 cycling training app. No other cycling app is more effective. Over 17,000 positive reviews, a 4.9 star App Store rating.// HELPFUL LINKS- Have a question for the podcast? Ask here: https://trainerroad.cc/3HTFXNi- Watch our latest Cycling Science Explained video now! https://youtu.be/z2HXE1-il_Q - TrainerRoad on Instagram: https://www.instagram.com/trainerroad/- TrainerRoad Forum: https://trainerroad.cc/3uHvLnE- TrainerRoad on Strava: https://www.strava.com/clubs/trainerroad- TrainerRoad on Facebook: https://www.facebook.com/TrainerRd- TrainerRoad on X: https://www.x.com/TrainerRoad - Learn more about TrainerRoad: https://trainerroad.cc/3LBb5Ur - Listen to the Successful Athletes Podcast: https://trainerroad.cc/3JmKrN5- Listen to the Science of Getting Faster Podcast: https://trainerroad.cc/3LpuIhP- Training Blog: https://trainerroad.cc/3gCdNdN
NOW PLAYING
KETO AND LOW CARB FOR CYCLISTS | Dr. Kyle Pfaffenbach | Ask a Cycling Coach 535
No transcript for this episode yet
Similar Episodes
Mar 26, 2026 ·1m
Jan 2, 2026 ·47m
Dec 21, 2025 ·46m