Road cycling is a very demanding sport that requires a high level of commitment in terms of time, effort and consistency. This sport at a professional level is often perceived as closed, with methods kept secret. However, one essential point cannot be hidden: to perform well in cycling you have to be an excellent fat burner, like for all endurance sports !
Road cycling is a very demanding sport that requires a high level of commitment in terms of time, effort and consistency. This sport at a professional level is often perceived as closed, with methods kept secret. However, one essential point cannot be hidden: to perform well in cycling you have to be an excellent fat burner, like for all endurance sports !
Let’s meet our friend Sean Sakinofsky, nicknamed “Sako”, who lives in South Africa and practices road cycling with training volumes that leave you dreaming: more than 20,000 km/year in 2020 and 2021, and already 13,000 km for the first 6 months of 2022 with 125,000 m of D+ and all this in ketogenic mode without refueling and often without the slightest calorie on outings of more than 200 km …
You thought you had to eat bars and other gels for your bike rides ? You thought carbohydrates refueling was a must for 700 km of cycling, i.e. 24 hours per week on the saddle ? Forget about by meeting “Sako” at home in South Africa…
Ulrich Genisson for EatFat2BeFit : Sean we sincerely thank you for this interview. I’ve been following your performance for years and I’m impressed with your consistency in high volume cycling training. 200 km rides, with 700 km accumulated per week, often without energy intake on the bike, may seem impossible for many cyclists. We have a lot in common, sport, the ketogenic diet, the fight against disease among our family members, Professor Tim Noakes… So to start, could you introduce yourself ? Who are you, how long have you been cycling, and then can you tell us about your life before you discovered the ketogenic diet ?
Sean : I’m not your typical endurance cyclist.
10 years ago I had a light bulb moment post the death of my father, who passed away from oesophageal cancer. After deliberating over the loss of my father and various other family members on both his mother’s and father’s side who had mostly passed away from cancers or cardiac disease, I came to the conclusion that there is a direct link to what we put into our bodies and this food namely sugar, which is creating a fertile ground for various diseases.
Since 2013 I have slowly but surely discovered more about how industry is pushing a narrative to keep us hungry and that sugar is making us sick.
Since 2018 I have pursued disproving the narrative that one requires carbohydrate to fuel ones physical events and exercise. In 2020, I once again started to push the barriers of performance whereby embarking on endurance rides and performing at levels which would leave most sport scientists scratching their heads. I am consistently being able to perform above my FTP* for extended periods and multiple times after 5 hours of riding and without the effects of hypoglycemia. I will only consume salt and water during these feats.
*Editor’s note: FTP stands for Functional Threshold Power, it is a measure of the power you can maintain for an hour, measured in watts.
EatFat2BeFit : In 2010 my mother died of a Glioblastoma and she will remain the driving force for all my work around the ketogenic diet. On your side, you lost your father to esophageal cancer in 2013 and this event will be the driving force behind your life change. So, you in South Africa and I in France at that time, we changed our lives at the same time by adopting the ketogenic diet. Can you tell us how this radical change of life happened, the moment you went from a low-fat, high-carbohydrate diet to its exact opposite ?
Sean : It was more a natural evolution. I was already losing my appetite for all forms of carbs as I was pretty much paleo prior to becoming full keto. Back then, I didn’t refer to it as any name. Just I didn’t eat any forms of mainstream carbs.
EatFat2BeFit : Can you tell us a little bit about your cycling practice before you discovered the ketogenic diet ? What kind of carbohydrate user were you ? How essential were these carbs in your practice ? Then, how did the switch to the ketogenic diet go for you?
Sean : I founded a supplement brand that was primarily a carb based range. We had other products which the brand no longer produces and now It is a pure carb brand. So it was carbs loading, replace carbs, and carbs was all the rage. I just couldn’t stomach it any more. I also found it a nuisance to always have to put powder in my bottles and mix them, then the bike would always get sticky. It was more of a handicap than a help.
EatFat2BeFit : In 2019, you are invited to take part in a 200 km cycling race in Jordan. Your goal is not to win, but to confirm that you can do this distance without calories but just water and electrolytes. You are surprised to finish 5th in the race in these conditions. Can you tell us about this achievement and your desire to go further afterwards to simply look for your limit ?
Sean : Actually that ride there wasn’t even electrolytes. I was really surprised to find out how strong I was, and to be honest I could’ve won that race with ease. I purposely went out hard to illuminate the race and make it exciting, then we had other ambassadors with us and wanted to wait for them. They were over an hour and a half down at the half way point so I decided to push on. I was slowly making progress on the 4 riders up the road and I also crashed in the last four km owing to my brakes completely failing on me. The ride was definitely an eye opener for me. I couldn’t believe I rode 198 km (actual distance) without being hungry, I only had a handful of tree nuts 2 hours after the race. The ride in comparison to what I am doing nowadays with power is something which I can easily accomplish. It was 211 watts for 5h46 my best power for 6h30 is 250 watts just on salt and water which was 6 355 calories. But my longest ride on the road was 253km and 6 700 calories just on salt and water. What sparked my interest was in 2020 I did a 9 h (actually 10 h) with no calories no electrolytes which was on rollers. It was this event that really intrigued me, how far and how fast can I go.
EatFat2BeFit : Sean, can you explain us how you practice road cycling today ? Your training volume, the type of rides you do, the distances and elevation gains, how does it go on the bike in fat burning mode ? What do you take with you on the bike, what’s your water and electrolytes management, can you share your secrets with us ? Do you set a heart rate zone that you don’t want to exceed guided by your Keto diet or have you kept your ability to easily get into the red zone during sprints ?
Sean : I don’t ride to a plan, I ride to pain. I ride hard. I have hard time to ride slowly. Also my riding is for a purpose. It’s about broadcasting a message. It goes deeper than sport and cycling. It’s about truth, liberty and freedom.
I literally will ride myself into extreme fatigue because I suffer from fibromyalgia. I got my first case of OTS* in 1998 then again in 2009 diagnosed with Epstein Barr virus, then chronic fatigue in 2013 after nursing my father and burying him. Again in 2014 and finally in 2017, it got to a point where it got so severe it was diagnosed with fibromyalgia.
I manage it with no carbs and good essentials fatty acids, eating primarily animal products and fasting.
Back to my riding so this is how I describe what I do.
I have mentioned that I ride in circles. I do this for several reasons.
1.) Weather: I prefer to ride in the easiest conditions possible. We have strong winds on Cape Town, so I generally ride where the wind and of course traffic is less.
I have several loops and stretches of road I ride. I have a 4 km, 8 km and 9 km loop. I will sometimes ride these loops until I hit 200 km or even 220 km. I have a 7 km stretch of road and a 5 km stretch of road. These are essentially gradual climbs. Just for the record I do ride around the peninsula on the odd occasion, also I ride alone. If a mate or a partner should ride with me, they ride behind in my slipstream.
2.) Cape Town is small place. I like to be spotted. A lot of naysayers discount my rides and the more I can be seen the better for my credibility.
3.) Consistency: if I am doing the same routes all of the time, at the same time, the same road conditions, hopefully the same wind. That lends itself to better science.
This way I know if I am improving or fatigued and the odd electrolyte I am testing or some form of nutrition I know it will work or not. Up until now, I am not riding long enough to refuel.
4.) Motivation: this is the ultimate proof of energy which is mental motivation. If I can continuously ride the same route over and over again and a substantial amount of power, I believe that it is the ultimate testimony to my energy.
5.) Knowing the route: I do not have to worry about obstructions, detours, or any other possible unforeseen problems occurring. I can simply focus on the task at hand.
*overtraining syndrome
EatFat2BeFit : When you are an athlete and that you follow a ketogenic diet, you realize with experience, year after year, that our hydration changes. We consume less carbohydrates, we use less glycogen, we sweat less and therefore we also lose less minerals. What is your experience on this particular point (water and electrolytes needs) during exercise when you are a fat burner ? Have there been any changes for you, too ?
Sean : Salt, salt, salt and more salt. I discovered the advantages of salt about 2 years back when I was riding with my significant other Meli aka Babe. Salt is something I find I lose radically, and I have slowly increased my salt intake more and more. On the big day where I did 250 watts for 6h30, I reckon in that 24 h period so on and off the bike, I did in excess of 15 000 mg of salt! Yes, you read it right.
I can honestly say salt is more of a performance enhancer than creatine and beta alanine which are both proven performance enhancing supplements. Regarding fluid I drink to thirst, but I do ensure I drink enough fluids.
EatFat2BeFit : Now let’s talk about the nutrition and cooking aspect. What do you eat Sean, what are your favorite foods, what is a typical “day in the kitchen with Sean” ? How many meals do you eat when you’re not on the bike, and how do you organize your food when you have to spend 7 hours on a bike in a day ?
Sean : I’m pretty boring when it comes to food. I love meat and eggs. I would eat more fish but fish is expensive compared to meat. I do eat english cucumber, it’s the only vegetable I eat. I cycle my fats. Eg one month I will do only butter and next month only coconut oil. I do on occasion goji berries and macadamia nut butter in full fat proper no fillers farm yogurt in the mornings. I eat to hunger. People often ask me please tell me what you eat and how you eat it. I find this question preposterous, because one size doesn’t fit all and even if you are KETO you don’t burn what I burn. Sometimes I wake up and will eat a sirloin raw because I’m so damn hungry. It’s difficult to play catch up with calories. Also myself not eating on the bike is really something I DO NOT ADVOCATE. Even if you are KETO you should eat. I do it to disprove the dogma that industry and sport scientists have led us to believe.
I don’t do anything different from one day to the next. On rest days I might find myself snacking on something during the day.
But dinner is primarily some type meat and I eat it over sink. No fork just my EDC knife to cut the meat.
EatFat2BeFit : What do you like to cook on the ketogenic diet ? Do you have any favorite dishes that you cook quite often ? Would you say that food and cooking are a pleasure for you or just a necessity ?
Sean : Food is just for fuel and nutrients. We have made it an entertainment and created a culture that has created addiction. I might go out for dinner but it will be a steak house. And if some friends invite me out I will just eat meat. Nothing fancy.
But I do love biltong or beef jerky.
EatFat2BeFit : As we have seen, the discovery and use of the ketogenic diet had their origin from your father’s cancer. Can you tell us about the health and disease prevention aspect and your vision of the ketogenic diet from this particular angle ? I think you also wanted to tell us about your niece who had some health problems and that you were able to help thanks to the ketogenic diet ?
Sean : I will explain it this way: the western medical world is a business. You got the population healthy then you are not going to fill hospital beds and big pharma won’t be posting profits like they do. Why? because western medicine is re-activate and NOT pro-active. Food is medicine or poison. Depends on what you put in your or what you choose to put in your body.
The best cure for everything is fasting, and it cost nothing. My niece was diagnosed with Hashimoto’s disease about 5 years back. Went onto all the wonderful big pharma drugs and guess what nothing. In January 2021, I unfortunately broke my clavicle and was fortunate to stay with my sister and her family. My niece came to me and asked me a few questions. While I was there she started with OMAD*. I encouraged her to do her own research and if she was unsure she could ask if it was legit or not, that’s all I did.
Today, she has lost over 45 kg, her thyroid is back to normal, she is off her meds much to her endocrinologist amazement. My niece always thought she was a moth and worthless, she is now a radiant incredible butterfly. She keeps on looking more and more incredible. She did it all herself. My nephew witnessed this, came out of his room the one day and told my sister never to buy him chocolates again. Just 14. Today he is 15. He is bench pressing more than his own body weight. Chiselled jaw, the young man is a lady killer.
So that’s why I do what I do, when my family are in the firing line, I’m going to fight for them.
Then there is Meli, I know tough. I know strong.
I come from a full contact, combat martial arts and it was my instructor (Sensei) Shihan Frank BRANDON who taught me how to train, how to suffer. I draw my inspiration from him. And it was him who gave me my nickname Sako but he spells it ‘Saco’
* OMAD : « One Meal A Day »
EatFat2BeFit : Do you take food supplements and if so, which ones and why ?
Sean : I do take supplements. But owing to my list of that offer my paying clients it would be unfair to disclose this info as my clients pay for this info. But I do take salmon oil and electrolytes.
EatFat2BeFit : In many cases, upon discovering the benefits of the ketogenic diet, one seeks to go even further by changing other aspects of their lifestyle. Have you made any other changes in your life Sean ? I’m thinking for example of sleep optimization, cold exposure, Sauna, HBOT and all the Biohacking techniques in general ?
Sean : Not really I battle with sleep in general but that’s from my hectic lifestyle. I have always been into healthy living in one way or another.
EatFat2BeFit : Professor Tim Noakes (who offered us the foreword of our first book on the ketogenic diet in 2017) is a true worldwide star in the field of sports nutrition. What role has he played for you and how is doing locally the “Banting Diet” that he brought to South Africa ? Is it easy to eat Keto in South Africa ?
Sean : Professor Tim Noakes has my utmost admiration and respect. In fact I believe he should be awarded the Nobel Peace Prize for Medicine and Physiology.
It takes a very rare individual to admit fault and have the courage to stand up for what they believe in at the risk of losing their reputation and livelihood. That takes true courage. Something you don’t see nowadays
I still to this day find it disgusting and despicable that his peers and some of his students turned on him. Also what he had to endure during his trial.
No words, only admiration and respect for his fortitude and fight
I will not forget what he went through and that energy I put into my bike when I ride.
He is an inspiration of the highest order to me.
EatFat2BeFit : In a few days, we are going to publish an interview with a person you know pretty well, who lives in Switzerland, and spends a lot of time on her bike like you. As an introduction to this next testimonial, can you introduce us Melanie, how you met and especially, how you introduced her to the ketogenic diet ?
Sean : So Meli, I am not actually allowed to call her Meli, it’s Babe, soon it will be Babe Sako 😉
She actually attempted keto before she knew me. However, she didn’t find it working for her because she actually was doing it slight incorrectly.
After I stepped in, she went on her own KETO self-discovery journey. The only thing I told her was to eat more fat and less protein and the key ingredient salmon oil. Oh I got her off her vegetarian diet which she was on for 20 years.
She lost 20 kg, that was impressive, but what was more impressive is this girl had grit that I have very rarely witnessed. Man I put her in the hurt locker day in day out and she would bleed behind me, even puke but she wouldn’t give up. She even dropped the guys in Cape Town, and they tried to sit her wheel. She gained them.
But the most impressive feat she did was in JORDAN 2021. People don’t know this but she had a hypothalamic tumor, which was removed on the 23rd or 24th of October 2021. On the 12th of November she raced the Dead 2 Red in Jordan. Her first ever race. She didn’t just win her category but beat some of the elite men who had entered.
She only took water and electrolytes, I was right next to her when I gave her electrolyte tablets. I am completely in awe of what she has accomplished and still has to this day.
EatFat2BeFit : We sincerely thank you for agreeing to share with us your almost 10 years of experience with the ketogenic diet coupled with cycling. Do you have a final word, a message for our readers that you would like to pass on, a little word for those who are still hesitating ?
Sean : Firstly thank you for giving me the opportunity to share my story.
Sugar is the most addictive substance known to mankind. A lot people are unaware that they are addicted.
They will ridicule and cast doubt upon quitting sugar because subconsciously they know that they would ultimately have to quit this substance that I call the “devil’s dust”.
I would like to see sugar not being banned because I believe wholeheartedly in freedom, I am freedom Absolutest !
However, I would like to see warning labels on products that contain all forms of sugar.
For those who are wanting to try keto, there is NO try, there is only DO!
If you are going through hell, keep going.
One last thing, I know we refer to it as keto, Banting or LCHF. It shouldn’t have a label. It should just be the way humans should live.
EatFat2BeFit : Thank you so much Sean for this interview !
To follow Sean :
Website : www.seansako.com