Originally Posted by
Jughed
So I'm not a big chart reader type... here are my numbers. I think they fall right in between.
VO2 max watts are 325+/-, threshold 252, upper Z2/low Z3 195-210.
I can ride at 200+/-W for at least 1.5+ hours on my typical 10-15 carb per day diet. No carbs before, during or after the ride. That's right at 61% of my VO2 max.
My last ride - I will post a screen cap from my Garmin data in a bit - was supposed to be an easy ride, but had a buddy show up and he wanted to have at it a bit.
1:41min - 204W normalized power, 4 short hill efforts of 600W+, 1 hill effort at 890W, multiple 4-500W accelerations.
I ate 10-15 net carbs that day, and the same the day before - and just about every day.
Two rides ago - I went hard to train for an upcoming long mountain ride.
1:30 min - 227W normalized power, multiple short hills and accelerations at 5-750w+
I added one energy bar mid ride just incase of a bonk. Same 10-15 net carb diet.
So thats 61% and 70% of VO2 max efforts at decent amounts of time fueled mostly from fat energy.
Nice numbers, especially good given the T2DM issue. They imply good aerobic fitness and it's likely the keto diet boosts your fat burning capacity and ability to perform in a fasted state. The numbers on the chart, however, are from exhaled gas measurements, i.e., the amount of CO2 produced relative to O2 absorbed. As you probably know, that's the gold standard and there's no 1-to-1 mapping from that to individual performance.