Ketone Ester Protocols from a World Team Cycling Physician

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Frank Llosa and Dr. Dag Van Eslande talk about using ketone esters for cycling success.

Dr. Dag van Elslande is the UCI World Tour Israel Startup Nation (ISN) team doctor. He advises Tour de France racers and other World Tour riders.

Ketone EsterTesting Protocol for In Race Usage

How do you know if Ketone Esters work for you? Dr. Dag van Elslande recommends the following.

5 Hour Z2 Ride Round One WITHOUT KETONE ESTERS

Do a 5-hour ride including the following protocols.

  • Take a scheduled 100g of Carbs Per Hour (Skratch Superfuel works perfectly for this). Make sure to equally divide the carbs over the hour. (Example: Ensure half the bottle of Superfuel is consumed in the first 30 minutes, half in the second 30 minutes. Repeat each hour).
  • In the first hour perform a 10-min test, 1 min test, 30-sec test then continue riding at Z2 for the remainder of the 5 hours until the very end.
  • Repeat the 10-min test, 1 min test, 30-sec test at the end.

5 Hour Z2 Ride Round Two WITH KETONE ESTERS

Repeat the exact protocol above (10′, 1′ and 30″ test first hour/last hour) with same 100g of Carbs Per Hour. Same power for the 5 hour @ Z2.

Except, this time before the ride take 30ml of Ketone Esters.

Repeat the exact protocol above (10′, 1′ and 30″ test first hour/last hour) with same 100g of Carbs Per Hour. Same power for the 5 hour @ Z2.

Except, this time:

  • Take 30ml of Ketones before the ride.
  • Take an additional 30ml at 1 hour.
  • Take an additional 30ml at 2 hours.
  • Take an additional 30ml at 3 hours.
  • Don’t take esters after 3 hours.

If Ketones in race work for you, you should see a rise in the FINAL power test of the Round Two Protocol. This implies glycogen was appropriately spared and available for final testing.

Check out the video to see additional training protocols including some great ideas for fasted training and its effects on mitochondria.

Where to Get Ketone Esters?

We’ve found the best source of Ketone Esters is Ketone Aid. *Not an affiliate link. Just WADA compliant and carefully crafted.

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