I have no race goals these days, but workout every day with martial arts, swimming, or cycling (all three have aerobic and anaerobic components). Years ago I trained for and finished Ironman Canada on a high carb diet complete with Gatorade, maltodextrin and carb loading. I can't say the effect of diet on performance because I only did it once. I can say that I did not lose any weight on the HC diet, and I was a big boy (5'9", 190#). As I was just starting LC at the time of this year's Ironman, I asked myself the same question, that is how to fit LC with endurance events. I don't have an answer but, have the following observations and thoughts.
1. As an active person, with no endocrine problems other than those imposed by diet ;P and using every low glycemic trick I can, I have found I can get 20% of calories from carbs, yet maintain ketosis.
Those tricks are to:
a)
give preference to real, raw foods with low glycemic index. Barley is ultra low GI, and it replaces breakfast cereal and rice quite nicely.
b)
balance the carbs with fat and protein every time I eat
2. With 20% carbs, I can survive workouts without trouble, but my performance is not optimum. If I really want to kick butt in an hour or two, I eat a Zone-balanced meal with 40% low GI carbs, then return to 20% for subsequent meals. Carbs give the explosive power that is needed for speed near the anaerobic threshold. Remember, glucose will supply some energy anaerobically (forming lactate). Keep in mind that I am talking about 1-1½ hour workouts, not marathons.
3.
I pay attention to the quality of fats. With a high % of short chain fatty acids, butter burns easily without affecting insulin levels. Essential fatty acids have roles in metabolism, lactate disposal and repair of injury.
4. I think that optimum performance requires ready access to both fuel sources. If you can balance insulin and glucagon levels, imho you can get the power from carbs without wasting them (so glycogen stores last longer), and burn fat steadily. If you ever deplete your glycogen (hit the wall) the transition to all fat burning should be seamless.
5. During the race? When I was working at an Ironman bike aid station I noticed about 10% of participants were taking water bottles, then adding their own powder mixes. Perhaps they were protein powders. One racer pulled over to the side and ate a normal lunch: a sandwich and fruit.
6. I get 30% of calories from protein to maintain lean body mass and recommend reading the
Zone books by Barry Sears, even if you choose different macronutrient ratios. I tweak his insulin-glucagon balanced formula (40-30-30) to favour ketosis; with 20% carbs, 50% fat, 30% protein.
I would be most interested in what other people are doing. We all know the dangers of being dogmatic