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Results of 3 Weeks of Keto Triathlon Training

– Morning, Trainiacs.
That was just a cruisy
little 2200-meter swim,
because I am all done.
Three weeks of keto triathlon
training adaptation.
Thank goodness.
Time to absorb that work.
There was a heck of a lot
learned in those three weeks.
It isn’t as easy as you expect.
Performance really changes,
and how to eat on it
was a challenge.
(energetic music)
All right Trainiacs, let’s
talk about the results
from three weeks of
keto triathlon training.
Let’s just, come on.
We’re gonna talk, stop showing your bum.
We’re gonna talk about this
in three separate parts.
The first being diet, the second being
the adaptation period, the keto flu,
how it actually felt going through it,
and the third part being performance.
How did I actually do on this keto diet?
So what we did was, for three weeks
we brought my carbs down
to under 50 grams per day.
And these are not keto carbs
that are like net carbs,
it doesn’t count things
like fiber or sweeteners.
This is carbs.
Straight up carbs.
From that standpoint, found
it very hard at the start
to actually keep my carbs under that.
There are carbs in everything
that you don’t realize.
Nut butters, peanut butter,
avocado have carbs in it.
So what I did was I ended up
using an app called Senza,
where you input all of your food,
and you can actually then
hook up with other people
and see what they’re eating.
So in my case, I looked
at what Dr. Dan Plews,
the guy that’s helping me
out with this, he’s eating.
And it starts giving you
a sense of how easy it is
to start racking up those carbs,
and how hard it is to
keep it under 50 grams.
What did I eat most days?
Well, I wanted to do this healthy.
So we’re not talking
about all the keto shakes
and this and that that are
all designed to be keto,
that are just Frankenfoods.
This is also meant to
be a healthy decision.
So it was a lot of natural foods.
We’re talking avocados, nut butters, eggs,
natural meats, things like that.
Now, vegans, you are going to
have a very, very tough time
with this.
If you decide to go at it
from the standpoint of being
an unhealthy keto athlete,
where you are having like,
the keto doughnuts and things like that,
maybe a little bit easier,
because those are made
with coconut flour, almond
flour, things like that.
But those are really processed foods,
and I think undoes a lot of the work
that you’re trying to do with keto.
Even though I would say
that it’s not necessarily
the healthiest decision,
especially for endurance athletes.
The reason that it’s
gonna be hard for vegans
is because, as I mentioned,
there are a lot of like,
trace carbs that add up
over the course of a day
when you’re eating a lot
as an endurance athlete.
Those nut butters, the
avocados, things like that.
To keep your carbs really, really low,
animal products is what I
found had to work the best.
So, natural pepperoni, natural bacon,
sardines, salmon salads.
And then I wouldn’t ever
seek to take in carbs,
I would just get these
hidden, trace carbs,
and magically, at the end of the day,
I would be bumping all the
way up to about 50 grams
of net carbs.
So it’s really quite hard to do,
especially if you’re looking at getting it
from natural sources.
As far as the keto flu
goes, the adaptation period,
this is like the dreaded period
that everyone hears about,
that the keto process
of getting adapted to it
is like hell.
And this is a period somewhere in between
about day four and seven or eight
that a lot of people report
they feel flu-like symptoms.
They feel sick.
They feel like they don’t have any energy.
They wanna do nothing but sleep.
Obviously, don’t really
want to go out and train.
I experienced some of these, not a ton.
As we found out with some of
the fat oxidation training,
my ability to oxidize
fat, use fat as fuel,
is actually quite high.
It’s about 1.2 grams per minute,
whereas a lot of people
that have been eating
a very carb-heavy diet,
or haven’t trained a lot
for years on end, might be
somewhere down around 0.4 grams
of carbs per minute.
This is going to end up resulting in,
when you lower your carbs down to nothing
and your body has to
then try to find glucose
for energy somewhere, it’s
not gonna be able to get it
from carbs, ’cause there
are no carbs coming in.
It’s not gonna be able to get it from fat,
because can’t actually access the fat.
So the body is starved of energy,
and this is where the keto flu comes in.
Because my fat oxidation
levels are a little bit higher,
I didn’t really feel a serious detriment.
I felt, instead, kind
of a low level of crap.
Day five, I did feel a
little bit of brain fog.
I started the coffee maker
without actually putting coffee
in it.
Just heated up water, came out.
Around the same time, I needed
to take a couple of naps.
And I just, I needed to
have like, a down day,
so I basically either
trained, recorded a video,
or stayed on the couch and,
actually that’s what I do
most days.
But I was even more lazy on those days.
A few of the things that
I did notice significantly
that happened over the
course of the entire period
that let me know that
this isn’t necessarily
like an all around healthy thing is,
I was really stuffed up.
I had a lot of inflammation.
My body was quite sore.
My feet were quite sore.
I had my nose, was like cracking,
and I couldn’t breathe out
of it towards the end of it.
Because I’d just been so puffed up
and inflamed for so long,
that I wasn’t breathing quite right.
My HRV was lower, and it
was so low to the point
that during the last five days,
the Plews, he was basically laughing.
And he said yeah, this is part of it.
Basically every study he’s ever done
that showed what happens over the course
of a two to three week
keto adaptation period,
in the second or third week, all subjects
have an HRV rating, which is an indication
of how prepared your body is.
Went in the tank.
And mine went in the tank.
My sleep was also off.
Some nights, I’d get
about five hours of sleep.
On a really good night,
I would get around seven
to eight hours sleep, and
I was very tossy and turny,
and the readings from the
Oura Ring weren’t very good.
So that then exasperated the difficulties
that I had with inflammation.
Because I wasn’t recovering a lot,
I also wasn’t feeling great.
And because I wasn’t feeling great,
I wasn’t recovering a lot.
It was this vicious cycle.
And by the end of it,
I was ready to be done.
I did have some painful hunger cravings
from about day seven to 15.
Like really, really hungry,
right here, just ravenous.
And that’s then related to a function
of the adaptation process.
When you want to do keto clean,
it actually, I found it actually hard
to get enough calories in.
Now, because I’m doing very
key training right now,
where I’m not intended
to under fuel myself,
I’m not supposed to be losing weight,
because when you’re losing weight,
it’s very hard for your body
to actually make adaptations
and gains.
So during this time, I was very conscious
to make sure that I took
my base metabolic rate.
Take about my body
weight, multiply it by 15,
add on the amount of calories
that you burn each day.
That’s about what you need to maintain
and potentially make some gains.
So I was really conscious
to stay around that.
And because of it, I didn’t
lose any weight on this.
That’s one thing to
really, really consider
with keto adaptation periods
for endurance training.
If it’s done well, it’s not
meant to lose weight for you.
That relates a lot to weight management.
I did not lose any weight on this,
and I was very conscious to do that,
because I am training to perform well.
I’m not training to be thin.
Those are kind of at odds with each other.
If you want to be very thin,
you have to restrict calories.
Unless you’re in a group of
about 5% of the population
that can eat a pile of fat
beyond what you’re burning
throughout the day, and still lose weight,
if you’re in that other
95% of the population,
odds are that to lose weight,
you’re going to have to
restrict calories.
And when you’re restricting calories
as an endurance athlete
that’s training hard,
you are not going to make progress,
and you’re potentially opening the door
for hormonal and sickness
issues, injury issues,
all of these things that
we are trying to avoid.
So my weight was completely stable.
I started right around
154 and a half pounds.
I ended right around
154 and a half pounds.
I did, however, have Easter dinner,
where I had two glasses of
wine and one plate of carbs.
I didn’t go crazy overboard,
but my system was so
inflamed and so delicate
and beat down at that
point, that the inflammation
and water retention
shot up, and I ended up
gaining about four pounds overnight
that took me four days to end up losing.
So these are all indications
that this keto period
is not necessarily extremely healthy.
That’s why it’s temporary.
So let’s get into performance.
How did I actually
perform throughout this?
A lot of people, when they
get onto a keto process,
they say, all right, because
you’re gonna lose your top end,
you’ve gotta do your
training really, really low
and bring your training volume down.
Instead, what we did was
we kept the training volume
fairly high.
We did three 15-hour, roughly, weeks.
But the vast majority of the training,
around 85% to 95% of it
was really low intensity.
Zones one and two.
But we had a couple of times each week
that we did (claps) really big intensity.
Why we did this is because
there’s so much stress
on the body with the keto diet itself,
we don’t wanna stress
the body too much more
by increasing the training intensity.
So we keep the volume fairly low and easy.
Why we have that really high day
is because studies show
that if you can have
just one stimulation of like,
really crazy intense efforts,
you can maintain some of the hormones
that keep that top end.
What did I experience?
Those crazy intense days, they sucked.
They really, really sucked.
I likened it to how
Harry Potter must’ve felt
when the Dementors were
trying to suck out his soul.
I thought I’d never be happy again.
And during those crazy intense periods,
for the first day, went okay.
Second day, awful.
By the end of the week, I was
able to hit about 120 watts
on the bike at peak effort.
So, I was able to maintain
some of those hard efforts,
but I wasn’t able to sustain it at all.
All of the 50s and hard 100s
that I was doing in the pool,
they were tremendously slow.
Bonus however, was that
the low intensity stuff,
the long run, the long rides,
the steady endurance stuff,
it felt like I could go all day.
I did a run yesterday with Kim,
where she rode beside me,
and at the end of an hour and 50 minutes,
it felt basically the
same as at minute five.
So what are the key takeaways to this?
Well, really, I’ve got three.
Number one, this is not meant
to be a long-term thing.
Why we’ve done this three
week keto adaptation period
is to basically force my
body to learn how to burn fat
as fuel, and it does that
in a state of training,
paired with carb deprivation.
If we maintain the training and we say,
all right, we’ve gotta train.
We’re gonna train day after day,
and we’re gonna do it for three weeks,
but you don’t get to have any carbs,
the body is going to figure out
how to burn something else as fuel.
And as long as we keep
that intensity fairly low,
which encourages using fat as fuel,
the body’s going to become
better at using fat as fuel.
And the reason that we don’t
want to this long-term is,
frankly, because it’s not
necessarily terribly healthy
for the vast majority of the population.
Endurance athletes can also
get a lot of the benefits
of a keto diet at around 100
to 150 grams of carbs per day
because we burn off so much.
Likewise, with fasting.
Whereas, a lot of people,
if they’re not active
need a 16 to 18 hour fast
to get some of the autophagy benefits
and things like that, we can
do it with about 12 hours
because we are burning
off so much of our carbs.
So it’s a tool, it’s not a lifestyle.
And it’s what Dan Plews recommends,
it’s what all the athletes
who are trained by him
recommend, this is what
is recommended in the
What the Fat book.
This is a temporary process.
And if we think about how humans evolved,
where keto is a thing that can be useful
and can be helpful, it
evolved because cavemen
had periods of starvation
and then periods of gluttony,
where they ate a lot.
They weren’t just constantly
in a state of deprivation.
So they would sometimes
be in keto, sometimes not.
And that’s the point of this.
Use it as a tool, not as
an all the time thing.
Second thing is that this is
not about high performance.
The stories and Instagram
videos that you see
where you’ve got weightlifters
that are putting out
personal best, crushing huge dead lifts
and things like that
after a period of keto,
they’re not actually
showing the results of keto,
because it’s a different system.
Those really intense videos that you see,
they tap into what’s called
the Alactic energy system.
And that’s essentially just
like, raw, gritty power
that doesn’t access the
glycogen in your muscles
really at all.
It’s just going off of ATP.
And you can fake that
without needing any carbs,
without needing much calories,
while being in a state of ketosis.
But for all of us high performing athletes
that do something that lasts
longer than 10 seconds,
we aren’t going to perform as well.
The idea is that you use keto as a tool,
you train with low carbs,
but you have to also
train yourself to function
at a high level with high carbs.
So it’s about train low, race high.
And the third thing is that
this is not for everyone.
Every single diet has a bell curve,
where there are people who
will react a certain way
that is fairly predictable
right in the middle.
There are certain people
who will react amazingly
over on the end.
But there are a good amount of people
that won’t react very
well over on the side.
My mom, for instance.
She tried to do keto a couple months ago.
She actually gained about
10 pounds and felt awful
for the month that she did it.
This is actually one of the demographics
that tends not to do well.
Older ladies, around
the age that menopause
will start, be setting in,
have a very high likelihood
of this not doing very well for them.
People who it will work well for
tend to be more hormonally stable.
People who aren’t yet quite active.
So we’re talking males that are overweight
that haven’t yet adopted a training plan
that is very intense.
People like me will see
some results from it,
might not do so well on it.
The chunk in the middle
however, will probably
see some mixed results.
Some will do better, some will do worse.
But there’s somewhere around
40% to 60% of the population
that will see some benefits from it.
On the very far end, there is
a good chunk of the population
that will do extremely well
on severe carb depletion.
But those are the
exceptions, not the norm.
So I’d love to tell you that
this is as black and white as,
everyone should be keto, keto is great,
and you just need to
eat keto all the time.
That would be simple, but
dieting is not that simple
when you start getting to
the extremes like this.
And I think that the right
approach is done temporarily,
coming in and out of things like keto,
with a lot of background
information on when, how, and why
to apply it, and with the
right people helping you,
because there are a lot of
nuances that can be missed
that can lead to some severe problems
if it’s not done properly.
Now, with all that said,
the best place to go
and find out about that
start on this process
is traithlontaren.com/theplews,
where that’s a starter pack
for Dan Plews, that he’s
put together with me,
to help get people, at least
started in the right track
for lower carb, higher
fat, and utilizing keto
in the right way.
And with that said, hit
the subscribe button below,
because most of our videos
are much shorter than this.
You got 22 minutes of footage.
So not all videos are this long.
Hit the subscribe button
below to see more of the dogs.
Petey’s out.
Me, too.

Randall Smitham



  1. adrian betti Posted on May 2, 2019 at 3:23 pm

    So you traded sugar for tons of egg cholesterol? There's 187mg of cholesterol in one egg.

  2. PlanesTrainsAutos Posted on May 2, 2019 at 3:29 pm

    Good information here. I mentioned this before, but, anyone with gout, Keto diet/lifestyle is not a good idea as Keto jack’s your uric acid bringing on flirt attacks. You mentioned not doing this for weight loss. I was go jog to bring that up actually. Lose weight, then do the fat adaptation if you choose. Don’t combine the 2. You may lose a pound or so, but, if you’re trying to lose 10-15-30+, pick a different lifestyle change (diet). I went vegetarian, lost quite a bit of weight so far, but, to eat that veggie pizza, or CauliPower (cauliflower made crust) pizza is nooo problem for me! Balance in Life for most of us is key. Lifestyle eating, work, training, kids/family, etc…. not an easy balance, but, having a support system behind you is key. Most of us dream of qualifying for Kona one year. Sure, we want to do the best we can if we ever make it there, but, for the other 95% of us age groupers who “put in 110% on race day” people out there, carbs really aren’t a problem as long as you do it in moderation, because we aren’t paid athletes expected to perform in the top 5% bracket.

  3. adrian betti Posted on May 2, 2019 at 3:40 pm

    Are the dogs on keto too? lol

  4. Dan Noz Posted on May 2, 2019 at 3:43 pm

    Thanks Taren for sharing your learnings with us. Found it very insightful and informative. I ran a similar experiment last year and didn't make it further than 7 days. I just couldn't get my head around why this diet prevents me from eating so many "natural" foods. I can totally relate when you said how easily 50gram adds up. Anyway..thanks again and best of luck with your season AND diet 🙂

  5. Brad Porch Posted on May 2, 2019 at 3:55 pm

    i think those dogs are going thru the keto flu

  6. jason simpson Posted on May 2, 2019 at 3:57 pm

    "It’s illegal to advertise that eggs pack a nutritional wallop, or that they have a high nutritional content."


  7. George Evangelos Posted on May 2, 2019 at 4:25 pm

    YES! finally, I've been waiting for this! you must, literally, live speaking to a camera – love your content. I was vegan for 6 years. The last two weeks I've started incorporating wild fish, butcher cut grass finished meats, and $8/ carton of pasture raised eggs (pricey!), and wham! night and day difference! Feel so much better, getting leaner, and still eating plenty of carbs in the form of veggies, buckwheat, legumes, cassava, certain pastas, quinoa! In a taper week currently, Saturday I have the North Face Bear Mountain 50k! Sub 6 hour goal. Kudos to you bro, kudos!

  8. JRitchey Posted on May 2, 2019 at 4:36 pm

    “120 watts on the bike at peak efforts.” Slip of the tongue or is that right? Seems really extreme.

  9. Andrey Bolbat Posted on May 2, 2019 at 4:50 pm


  10. Kevin Steffanson Posted on May 2, 2019 at 5:18 pm

    3 weeks is hardly enough time for a body to adapt to an entirely new style of eating. I started going keto a few months ago to get ready for the triathlon season, and it took about a month before I felt like my body was finally burning fat efficiently (after a significant dip in performance – then performance re-bounded). At the two-month mark, I was convinced that this diet works well for me and is now my lifestyle. I feel better on many levels – but like I said, it takes time to adapt. To each their own.

  11. Nathalie Calvano Posted on May 2, 2019 at 5:58 pm

    eating this way puts your body in sick mode dont really like this but I guess for your training you might be able to get away with this but its not a long lifestyle diet i believe

  12. Speed Wobble Posted on May 2, 2019 at 6:29 pm

    9:35 Ok, Taren, you're taking many wrong conclusions from your "Easter dirty carb-load". No, you did not get instantly "inflamed". One cannot gain 4lbs of inflamed tissues in an evening. What you did do was replenish muscle glycogen. Keto rids of us excess muscle glycogen and with each gram of glycogen we lose, we also lose 3-4 grams of water.
    This is often called the "whoosh", as around day 3-4 your new ketoer will shit out literal pounds of water weight (thus triggering the post keto flu "electrolyte" fetish you see all across the community). You are assuming this type of rapid water weight loss/gain is "unhealthy", but the reasoning behind it is 100% understood by the scientific community, and in fact, it is used by many keto athletes to increase performance.

    With the Cyclical Ketogenic Diet, an athlete is allowed a 36 hour carb-refeed window every weekend. They will always gain 4-10lbs of weight back as they replenish muscle glycogen stores and take on associated water. This allows these keto athletes to push very hard through workouts the next week, but they usually burn off that glycogen within 3-4 days and all the associated weight is lost. This approach is often selected by body builders.

    With the Targeted Ketogenic Diet, an athlete is allowed increased fast-carb consumption immediately before and during short, explosive efforts…or ultra-long endurance rides. This protocol is seen more in your ultra distance guys who chug coca-cola on the course.

    SKD (The Standard Ketogeic Diet) is your for fat soccer moms and everyone else.

  13. andy card Posted on May 2, 2019 at 6:43 pm

    Mind blowing but really interesting. I think there's a lot of good information here but I need to research this a little more before jumping in.

  14. Christianne Dostie Posted on May 2, 2019 at 6:56 pm

    Love your videos except this last one on keto which “may lack some misunderstanding”

    Keto adaptation takes longer than 3 weeks because we are sugar addicted.

    Your conclusions are not totally correct but I understand because most people have been educated and raised with carbs. I train 6x/week and I am fat adapted meaning this is not difficult for me and my wife to eat 50grams of carbs/day contrary to many other sugar addicts.

    But for us, we have more energy, better sleep, better testosterone, better over health according to our numbers from our last medical review and also from our doctor. Like you said the keto is not for everyone because we have been educated one way and it is difficult to change. I see this as alcohol or smoke addiction. But keto is our new way to eat and stay healthy for the next 40 yrs (we are 63yrs old).

    When I go biking I am the only guy in my group to drink water/electrolytes while the others have to stop to refuel with their carbs. I have to wait for them, but that is OK. As you know there are many athletes that are just fat adapted and now have “mentally” been converted to a low carb approach.

    Conclusion: Low carbs is the best way to eat given that we don’t need carbs for our body and our brain and there is science supporting this nutrition strategy. If you find an evidence based research that provide support eating carbs send it to me.

    PS if you mother did keto and gain weight, she obviously did miss few steps. The majority of people who do keto correctly lost weight (>99%) and all the trials (www.virtahealth.com) points in that direction under the right supervision.

  15. TeamDaveAndMon Posted on May 2, 2019 at 6:56 pm

    Hey friend amazing video. Thanks for sharing. I also do keto and I lost 150 pounds in 18 months. It has been an amazing journey and I have documented everything on my channel. I have just subbed to you and I hope you can do the same back 🔔👍🏻😊

  16. Fiona Milligan Posted on May 2, 2019 at 7:00 pm

    Taren, what were your daily ketone and blood sugar levels?

  17. Jorge Grayman Posted on May 2, 2019 at 7:23 pm

    50g a day ? Jesus, I would die

  18. Raymund Malig Posted on May 2, 2019 at 7:38 pm

    Stay healthy Taren.

  19. Claire Bartlett Posted on May 2, 2019 at 7:43 pm

    Your timing is perfect! I've been doing healthy Keto since Jan 2019 and am one of those people that it works well for. But I'm also training for a half ironman and wondered how I would cope, what kind of nutrition could I use on the bike etc. Then you became my guinea pig! I'm upping my carbs, trying S-Fuels reading up on Dan Plews and his team. Cant wait to see your transition into 100 -150 g carbs and what you eat and how the training is affected. Keep it up so far this n =1 study is producing excellent results.

  20. Brian Botterweck Posted on May 2, 2019 at 8:27 pm

    I would not buy into this fad. Stick with healthy eating and carbs for fuel and meat for protein sources. I don't think you are going to see gains with this. IMO. Endurance athletes have carbed up for years, with reason. If you start feeling like crap, don't double down on what is making you feel that way.

  21. GS J Posted on May 2, 2019 at 8:58 pm

    Hey Taren, I’ve watched your videos for a long time now. You talked several times that you had an Achilles injury some time ago… well now i do, and wanted to know how did you managed that situation. Thank you very much, and cheers from Colombia!

  22. andrew michaud Posted on May 2, 2019 at 9:06 pm

    50G is too much. I stay under 20G. Performance suffers for 3-4 months but once fully adapted performance seriously improves.

  23. John Nye Posted on May 2, 2019 at 9:23 pm

    I've been doing keto for over a year. It takes at least 6 to 8 weeks to fully get into ketosis and be fat adapted. I've done triathlon crossfit and half marathon. My second triathlon I finished 2nd. Marathon I finished 4th it was my 1st one. Crossfit I preformed better then 20 yr olds. I'm 40. In the best shape of my life. No such thing as an essential carbohydrate. Your body is addicted to sugar/carbs.

  24. John Nye Posted on May 2, 2019 at 9:26 pm

    It's about burning fat for fuel instead of glucose

  25. Sam Plassche Posted on May 2, 2019 at 10:09 pm

    What are the big differences between polar and Garmin watches for triathlon?

  26. Lauren Pieper Posted on May 2, 2019 at 10:46 pm

    I trained for my 7th Ironman on keto for two months with no expert help. In another word, completely on my own. I had no hard time like you described and almost immediately loved it. I went on to do Ironman Texas last Saturday and killed it. PR 45 minutes from my Ironman Florida less than 6 month ago. I decide keto will be my new lifestyle

  27. Andrzej Dworak Posted on May 2, 2019 at 11:30 pm

    Very interesting video. I'm happy you've tried it (keto) and stopped blindly negating it (as you did before). I'm really curious about your carb training now, after the keto-adaptation.
    Personally, I've been doing fasted and/or keto training for years (for many years neither understanding nor even realizing the difference of a carb-fueled, fueled and fasted training 🙂 ), for me fueled-keto works like a charm. Carbs (when in the carb-based state) also quite well – but of course I'm very interested in how other people adapt and how their performance changes. Waiting for more videos 🙂

  28. Dimitri Ulianov Posted on May 3, 2019 at 12:46 am

    How do you know your body is/was inflamed? How do you measure that?

  29. Ironguides Brasil Posted on May 3, 2019 at 12:47 am

    It takes a good 6 months to feel strong again. My experience here https://www.ironguides.net/triathlon-on-a-low-carb-high-fat-diet/

  30. James Black Posted on May 3, 2019 at 3:52 am

    Why though? Carbs are our friend….

  31. Markus Baldasty Posted on May 3, 2019 at 4:39 am

    seems like your dogs are feeling the keto flu 🙂

  32. Matthew Gardiner Posted on May 3, 2019 at 7:06 am

    This aint my bag. Well done though 👍

  33. lily boucher Posted on May 3, 2019 at 2:04 pm

    Twenty four thumbs down! All keto people

  34. Mister Ray Posted on May 3, 2019 at 4:32 pm

    I am all good with the intermittent fasting. 14 hours each 24 hour period. No way am I giving up fruits/vegi so I can stay under 25g of carbs. No way I am eating a load of animal fats.

  35. wazzup105 Posted on May 3, 2019 at 6:26 pm

    The weight spike wasn't inflammation I think… just glycogen refilled in your muscles (1 gram of grams is stored with 4 grams of water or something like that). I like the idea though, but I'm not sure it's effective (I just don't believe the hype).

  36. IronmanKiwi Posted on May 4, 2019 at 10:20 am

    I'm 2 weeks on Keto!

  37. Jason Bell Posted on May 4, 2019 at 6:27 pm

    Nothing better than going for a 4 hour group ride with nothing but water on my bike

  38. Stephen Woodruff Posted on May 4, 2019 at 9:51 pm

    Been on Keto and enjoy being on it and I ride road bikes and I ride good and feel great!

  39. Darragh Murray Posted on May 5, 2019 at 5:38 am

    What was that food tracking app taren?

  40. Aaron Quinn Posted on May 5, 2019 at 9:55 am

    What age would you recommend you start this diet, I’m 16

  41. Jamie Reece Posted on May 5, 2019 at 2:05 pm

    Great video. Thanks for the insight into your experience. What I'm wondering is what's next in the process after the 3 weeks of adaptation?

    From previous posts and reading WtF, I'm assuming its moving to a diet somewhere in the 100-150g Carbs daily + whatever is needed to proper load & fuel for big training/events understanding the known limits of glycogen retention and uptake.

    Will the body maintain at fat burning "default" if the carbs are increased to this level?

  42. Steve Booth Posted on May 6, 2019 at 10:49 am

    For those here scared of keto, but wanted fat adapted fitness, fear not. I am definitely not keto (many reasons, but my performance and trying to gain weight is the biggest reasons), and can still go on 4 hour rides without fuel. It’s about staying in Z2 (for me). Everyone is different as he says toward the end of the video. I am also a life long athlete – a swimmer. If anyone here was ever a collegiate swimmer in the USA, you will know how lacking swimming is in nutritional education. We used to have 4h swim practice on Saturdays, and we wouldn’t eat anything during practice…maybe a cliff bar halfway thru. That’s it. I also never swam morning practice fueled – I would just wake up and go swim. So my body is used to exercise with no fuel, for 2-4 hours, at any intensity. I can eat a normal diet of about 50% carbs, yet ride, run, ski, swim, mountaineer, whatever for hours and hours without food.

  43. Pork Chop Posted on May 6, 2019 at 4:32 pm

    According to Volek and Phinney, pro cyclists they experimented with lost performance at the start of keto, but came back to their peak performance after 6 weeks of typical training on keto.

  44. Richard Ellis Posted on May 7, 2019 at 10:24 am


  45. Yuma Nakagawa Posted on May 9, 2019 at 11:30 am

    Yet another great review T man!! Hopefully this will take your to glory in Roth!!

  46. Maarten Hageman Posted on May 10, 2019 at 7:13 pm

    Superinteresting Taren; great stuff! Maybe not for me right now (5 weeks before my first Triathlon), but later this year.

  47. Pete Jones Posted on May 13, 2019 at 6:18 am

    Hey Taren, Keep it going! Check 4:36 for correction of low fat oxidation rates versus carbs/min of untrained athlete. Cheers!

  48. Patti DeVelbiss Posted on May 14, 2019 at 3:34 am

    This is the second time I watched this and this time, I swear I can hear Petey snoring.

  49. Liz Baum Posted on May 22, 2019 at 8:04 pm

    Excellent! I just did three months of strict keto, staying around 25 net grams of carbs per day. I did lose 4 inches in my waist and it helped me to finally break my sugar addiction. My training was definitely slower and I also had some strange sleep issues. Listening to my body, I recently started adding in some more carb-heavy foods, particularly plantains and sweet potatoes. I agree that there is not a one-size-fits-all diet for everyone. I think I might use cycles of keto during the offseason if and when it's appropriate for me. I am glad that keto helped me establish some healthier habits for me, including adding more avocados, sardines, pastured eggs to my diet and surviving without tons of gluten! Just because I add more carbs back to my diet does not mean I have to eat bagels and pizza. Keep doing what you're doing, Triathlon Taren. You rock!

  50. J B Posted on June 22, 2019 at 8:35 am

    I'll never understand this keto craze. Somehow all of Asia eats grains everyday (rice) and they don't have much problem with obesity. I'll stick with Mom's advice of a Balanced Diet.