When Scott J. first started helping me with my training, I asked a too-specific question about deadlifts and maximum strength. He quickly identified the problem and said something similar to:
“Your goal is to become a faster skimo racer. It isn’t to perfect your deadlift or maximum strength. You only need enough strength to make you better at your event. You’re not trying to compete in deadlifts.”
Your keto question reminded me of that because it seems overly specific. Is your goal really to discover your maximum fat adaptation regardless of how it affects your other athletic abilities? Or is it to increase your fat adaptation in general to support your sport?
To that end, I think the answer may be: 4) Improve fat adaptation in general while pursuing less marginal, more low-hanging fruit.
All three of the original options seem pretty extreme. 100g of CHO is not much at all, and 20g sounds crazy-low. I think that little CHO will hamper other types of training.
Rather than try and perfect fat adaptation exclusively, it may be more productive to optimize other training elements in concert. Before zeroing in on the ideal recipe for a marginal strategy, I would ask:
- Have I maximized the amount of easy volume that my life constraints will permit?
- Are my recovery strategies prioritized and effective?
- Is my training intelligently polarized? Do I have the right mix of low- and high-intensity for my event?
- Do I have a solid base of strength in my program?
- Do my technical skills easily exceed the demands of my goal event?
Only after all of those are “yes” would I start zeroing in on strategies that are, at best, going to help squeeze out the last single-digit gains in performance.