Today I'm gonna be talking about long distance running and how to train for Long-distance running, with a very special guest, starting now. Hi guys, Welcome to AD Quito. My name is Aaron. This is the channel where I'm talking about The ketogenic diet. I do some that uses food ketone, do some recipes ketone, I'm talking Long distance running. If this is your first time here, please consider Sign up, if you do, make sure you click on the bell icon until you get to Notify whenever you upload new content. So guys, today I want to talk About training for long distance. Now, I've been a runner for a while. I ran Long distance ahead. I did a marathon back in 2012. I was in the standard The American Diet at the time, had a really, really bad time with it.
Just an opinion Se. But I signed for a race in October. It is the same marathon that I have He ran back in 2012. It's a Hudson Mohawk Marathon, here in Albany area, New York. But I'll do this time adapted fat, I am Very excited. So I wanted to get the view of someone who has done Long, long distance, and terrace. There are friends of mine on Instagram and YouTube. His name is Dave Basile, also known as the Phuelled Fat Phenomenon, also known as AntiGravityGains. You can check his YouTube channel, right up there. Excellent- wonderful friend. I first heard him in Quito for Normies. he is It was in one of the first few episodes out there, we touch on Instagram, and Accustomed to. He's really a really cool guy, and we share the love of the band Win, so the main points of AGG. But I asked him if he would come on the channel and Talk a little bit about his experiences – how he prepares for runs, how he did Ready to run when he was in the American Standard Parliament and how that Is different to how he prepares for his very, and now he's adapted fat.
Nutrition is a really strange thing when you fat adapted, and run – took out On the weekend, I can rip off a 13-miller, half-marathon, without any fuel. I get out fasted, go 13.1 miles and be fine. But beyond that, I really did Experiencing no longer runs than that. I will be intensifying my my distance as I am Trained for this marathon, but I'm curious on what Dave has to say about Nutrition, and how it goes towards fueling itself for those longer distances. So I am I asked him if that would come on the channel. He said, "Dude sure!" So here it is. Here's AGG! [AGG] Buenos Aires … Tardes … AD Quito. Hula, my good ketone friends. What's up everyone? It Dave here, aka P3 – Phuelled Phenomenon rolls! I convey to you with Aaron in AD Quito. Man, Aaron, I got to tell you, I'm so happy. When you invited me to be on your YouTube channel for this episode, this topic, how to prepare for Long distance race, running race, you know, before ketone and after ketone, you just like Open this door. These two things go well together, In my experience, at least, anyway, many runners are very out there that use Very low carb type of meal plan.
They're the perfect match. You know, a low-carb way of Eating, living, stamina athletics. I just … they're supposed to be, in My opinion. So here are some misconceptions. Here are some things, My experience before using the ketogenic diet as a road runner. you know, Especially because I was in road racing mainly of a kind. I got to … I've been Kind of, you know – active my whole life, and beyond. Although a lot of my 20s and 30s The recession was very in this regard, but you know, certainly since 2007, I have They were really consistent with running. Long distance running. I just love it. I really am Discover my passion for endurance … you know, respectively, and it's just been that Way since. Now I didn't get into the ketogenic diet so like and July of 2016. So it's been almost two years for me, but … so there's a lot of things that I've experienced Before the ketogenic diet, as far as running, some things, you know, I'll go over.
Like one: there are these carb-pop-ups. You know, even in burning sugar, carb- The centralized society, they still have what's called carbohydrates pop-up. You may be or You may not know. A lot of runners tell you, "Man, make sure you get a bunch of noodles in, You know, the day before the race, or two days … for two days in a row, before Race. "So there's that. A lot of them tell you," make sure you eat Breakfast before the race. Man, you have to wake up, and get to eat breakfast. "Okay. Then the other thing that is common denominator is: "Make sure you have these GU packets. Make sure … you know, stop at the ambulance, you indulge, and you eat … you I know, everything you got there. Whatever works best for you – bananas, GU packets, M & Mrs., whatever! "Those are some of the most important things, how to prepare them before a race. Now for myself, I tell you, you know, personally, I followed some of those Things, but I felt like I did it because I was compelled. Because consensus It was like that was supposed to do it, you know? But I discovered intermittent Fasting, back in …
I want to say about 2011, the first is kind of self-do Audit and so … For this aspect of things, I discovered, you know, I just I don't like eating all the time before my workouts, even with weightlifting I Did not like it. And it's … I just didn't find it necessary, but you know, fifty Percent of the time, I probably take in bananas, or half bananas, half Granola bar, just because I felt I better hedge than my bets, here. Because of Society says this is what I have to do, so … I mean I was rebellious enough not to Do it all the time, but just really confused and inconsistent about it so, There was that.
I won't say, I wasn't one of those people who had to stop at Every single port in the potty, but I did … It was a gamble. There were times I had some Really bad experiences with my intuition, out on my longer training runs, or even During the race. But I've known people that … I mean, it's like chronic. It Freakin's digestive system is a nightmare there for them, and it's not a good thing.
I mean, there are a lot of runners who are fighting this thing that are burning carbohydrates, And if they just get out of a central carbohydrate diet, they probably … they … they'd love Ketogenic diet, just from this side, regardless of running, okay? But you know, So that went for me, and I'll talk a little bit about after. Now how do I Get ready for … you know, something like 50k, or marathon, right? part of The benefits of a ketogenic lifestyle are that you have a lot more energy Stability, and with it goes mental clarity. You don't have an afternoon crash. Your focus can be a lot better, things like that. I found this is The same for me during the middle of a long four-hour training run, or for a long time Race six and a half hours. I'm able to really sharpen in, stay focused. "What my mission, Here? 'And continue to focus, so you know, after getting into the ketogenic kind of Eating a plan, you know, is not only a need for carbohydrates pop-up. You just don't need it. I mean, they're not needed at all, in my opinion.
I'm not saying that … you know, Should not be carried out, because I actually have experimented with them and found Useful for them. But I don't think they need. You can keep the intensity low, Steady state … you know, heart rate, which Maffetone area, where it's like, 180 Beats per minute, minus your age. Which is supposed to keep me in this aerodynamic Heart rate zone, to where I do not like, death to reach glucose.
You know, to use This energy. I am able to use … you know, effectively beautiful fat stores, I found To be definitely the case in the ketogenic diet. So you don't have to use Carbohydrates pop up every day before the race, or even at all. Secondly, you know, using Start fasted, just like I said, it worked for me, even before the ketogenic diet. It definitely works for me … you know, having that ketogenic diet in you Know, II go out and fasted work, fasted workout all the time, I go, I lift Weights fasted all the time, I go out and run … you know, four hours runs fasted, up Without any calories, you know, without any food during this four-hour training Running around. I have done many two, three, four hours and even on up to five hours, training Without taking in any calories, some other occasional calories from Electrolytes, from my Nuun tablets. No food on many long distance training works Racing, you know? Electrolytes are very very important on the ketogenic diet. You are You probably already know this, whether you exercise or not, and even more So in my experience, I've discovered that electrolytes are a game …
It's a game in And by itself. You really want to pay attention to your body. I am very kind Advise you get into the salt sticks. They're like pill salt pills, or salt Tablets. I take 'em with me in my jacket, you know, when I go long distances, too Long distances. If I'm going something over to like … you know, like four hours, I'm going to take those and my electrolyte tablets, and keep on top that.
But I will say, as far as preparing for such a … race, one thing that I do, or even Preparing for such a four-hour training run, what I've done here at The last few months are a couple of days ago, I'm like, "Well, I'm going to take a little A little more electrolytes than you would normally do anyway. 'You know, with all the foods I eat On the ketogenic diet, I get a lot of salt anyway, but I'll have some of those Nuun tablets, you know, at least once or twice a day, started a few days Before I run my training too long, or my my race that I do, I find this Already helps a lot.
It's kind of like, 'prevention is better than medicine' kind of Mentality, you know? Again, I have no real knowledge to support it. I Just have me n = 1 experience to share with you, I find that useful. You can over-hydrate, too, though you know, whether you're a carb burner or Fat burner. I mean you can over-hydrate, so you just want to kind of drink to Thirst, basically, during your runs. But electrolytes on the ketogenic diet, we Don't keep all that water and with it, salt, like you're on a carb- Centralized-type diet, so think as much as the ketogenic lifestyle goes, to Definitely want to be on your electrolytes game.
After being in The ketogenic diet, you know, I noticed with my running, energy and stability Reliability is just that it is awesome. It is a nice. I can't preach enough about how much I like it, how things are predictable Compared with what they were before the ketogenic diet, this other What I want to say is: if you're new to the ketogenic diet, you're active, Please take note, as a takeaway, know that exercise intensity and quantity From the time you're able to workout and things like that – it's probably going to Take a hit, at least a few cracks. I'm not saying you shouldn't work out at Everything – that's up to you, but just please, be aware that you will not be Up your A-Game probably the first or second week, or even three. at least I noticed, especially with weight training for me, I noticed that with Also run, but for the first two weeks, but not as much as weight Intensity training.
So we know that with energy stability going, you know, some Your energy level is marching at first not … you know, hallmark- Kind of characteristic of the ketogenic diet, because it is just the opposite. As soon as you get through those early stages of adjustment and your energy It would be so freakin 'awesome. You're going to love it. Especially for your … … your day your race, if, you know, if the stars are lined up right, you've prepared, You've got your nutrition game going, you've stayed ketone, you're fat adapted many Months …
You know, earlier, you know, there was no attempt to race This whole freakin race, "you know, your energy stability is gonna be great, in my own Opinion. That's probably what's gonna happen. Now that's not I mean it's gonna be no days where it didn't happen. It's been a couple He runs training where, for whatever reason, maybe I … my electrolytes are off, Or I think sleep is a big thing. That's something I'm really trying to break through this General, try to correct and improve on them, because I think sleep is probably more Important than anything, honestly. But that's another topic. But something similar Lack of sleep for the days before the breakthrough heavy training, you know, race, can Really adversely affect your results on race day. Keep experimenting with things that Know, hopefully that helps, but um … I will tell then, although you know You can … you know ketosis is not something you should be all the time. I I think the idea with being fat adapted is that to find out … your body knows how The use of fat has a main energy source, but also, our bodies know how to use Glucose.
You know, unless we get metabolic damage and other things we are Fighting medically, you know. I'm saying aside from something like, we have Bodies know how to use glucose, and they know how to use fat. After we get fat- Adapted, we now know how to use fat. This is the primary power source. But Remembers how to use glucose, so when you get on high alert, it's gonna know how To use …
You know, glucose. So if you want, you can experiment with something like that Targeted ketogenic diet. There is a very runner out there that uses very low Carbohydrates, fats, conditioning the way of eating, but they also sneak in some carbohydrates, you know, on Those runs very, very long under … these people are running 50 miles, a hundred Miles, but you know, if you get out there for a very, very long, multi-hour Run, you may want to experiment. Oh I'm nothing and, you know … fifty carbs today, 25 net carbs today, I think I'm going to have like 75 or 100 and see how that Affects my long-term training, two days down the road, you know? But I would like Don't suggest you do some carbohydrates with terrible carbohydrates like cakes, or anything like this.
You might try different carbohydrates that you might imagine you could have Little bit more forgiving than, you know? Something like brown rice, or sweet Potatoes, or something like that. I won't go real heavy above it the night Before. I would do it two days ago, and then just kind of take it easy, and go Moderate, carbohydrate or little carbohydrate again, very low the day before, because your your …
The energy stores will be, and your … your … you'll have glycogen two days before, And it's not like it's all going to empty it, you know, in 24 hours, you know? Just kind of maintain, you know, what … 30 carbs again, you know, the day before. And Then you still have this by two days, and then on your long training Run today, you can see how that … you know, works for you, and do not be afraid to put High alert, you know, blast those downhills and get your heart rate Up, see if …
See what that does for you. You know, I think also say you know, do your Own experimentation with it and I found that I had managed to do it Kind of thing, go back to ketosis, you know, set up parameters to where, oh Dave, you know, you're gonna do this, but then immediately after that training run, or This race, you're going to get back to the strict ketone you're going to recover. And that's the other thing I'm saying about this – I can't .. I know every body Language here, but one of the greatest benefits about being adapted to fat An athlete is a recovery. Recover. I mean, I've had … I'll tell you what, here's an example. On my 50k, about a month ago, was muddy.
She was miserable. But I did great, that's what I did Target in some carbohydrates. That's all … something else. You can check my YouTube was on it, but the amazing part about it was one of the easiest Refunds. That doesn't mean I wasn't sore at all, but I'm doing well. I ran the next day. I did a nice, long, one-hour session on my treadmill. I kept Very low sharpness, but it was an active rebound. I had a bit of tightness In my muscles. I mean I ran for six and a half … six hours and 45 minutes, you know, 31 miles in the mud, okay? But it was one of the easiest recoveries I've done On a very distance marathon, so experiment around with things. just know That if you get adapted fat, the greatest benefit, takeaway is that you Maybe a lot of elastic metabolism. Sure, lose weight, this The binary product of the ketogenic route of eating, but the stability of your energy and Your cleaner form of energy to use as a primary energy source of fat, It's better just so much of the refunds.
Just … it's everything to me. I Love, especially to grow up. So I hope it helps. I wish you all the best Luck in your goals, and also be tolerant to yourself if you slip with your Way to eat. Okay. Just jumped again. The same goes with your training Calendar. We have a busy life. If you don't get that 18 mile run on Saturday, and You only have to run 16 miles the next Sunday Instead, it's okay. You will be fine.
Get time in on your feet. Do some training and get some training on high Mills and Stairmaster, especially if you got a very hilly race Go out, be kind to yourself. And whatever you do, it doesn't matter what, somehow, Somehow, go out there and make some anti-gravity gains! Guys, check out Dev Channel over here, it's anti-gravity gains. Check him out on Instagram. it's a Fabulous . We have a blast there, dude – looking forward to continue Hanging with you on Instagram and YouTube. You certainly are inspiration. So thanks again for coming on! That's gonna wrap it for this Video, guys. I really hope you enjoy it. I wish it was a wonderful day, I'll Catch you next time! Antee gravity gains or anti-gravity gains? Hmmm. Adverse or hostile bets? I'm not quite sure. Think I'm an anti-gravity … antee? No. He came out Antee. I think I'm an antee of gravity Gains.
Anti-gravity gains. Antee gains gravity? Anti-gravity gains. I must keep I'm talking about? .