Fred Whitton event day Sunday 7th May

So the big day arrived, sunny but with a cold wind it was a chilly ride to the start. With four big unknown climbs ahead of us we decided to take it easy and then tackle the hard 30% stuff with something in the legs and the tank. It was tricky to know how to pace the profile did not really show the constant undulation so like the KOD there was no getting into a rhythm.

The countryside was beautiful and we were really lucky with the weather which started to warm up as the sun got higher in the sky. The first steep climb was shock I found it hard and James and Bob rode away from me, the decent was tricky particularly with very one so strongly on the breaks, but once I managed to get a little clear road and confidence in my aero wheel breaks I enjoyed the steep MTB switch backs, Bob and James not so much.

We kept going on and at about 100k I mentioned to Bob I did not feel at "on fire" as I had on other rides and he pointed out the we were 100k in. However I had lost my salt and once I found that and had a couple of grams with a bottle of water it cheered and livened me up.

We kept going and I actually started to feel stronger again, once we hit Hardknott and Wrynose I was truly unsure how I would react. The reality was completely different that I thought. The gradient was not as constant and therefore not as daunting but the road surface was very weathered and bumpy.

With my MTB experience I perched the ass as far forward on the saddle as I could and started to grind, tiring to stay relaxed and keeping a downward pressure on the bars, no pulling. I wanted to keep getting out of the saddle as a last resort, once out of the saddle it is hard to sit back down and ask for the same power.

I wound my way round the bumps, bodies, walkers and switchbacks trying to find a ride-able line with a few shouts at the walkers as they went to cut in front of me. Slowly I moved up the slope taking every reduction in gradient to keep moving but control my HR. I got to the top, happy days, very tough but better than I though.

I had my descending desire back and although I was sensible I did not just want to sit on the brakes and I had some fun. Wrynose was less technical but mentally you have been going for longer so was probably equally as hard.

After the climbs were gone I certainly relaxed, I felt pretty good and did not feel spent like after the dragon or marmotte, I was happy to push home. After we finished it felt like a Sunday ride with a few very very difficult climbs, I think this would be a hard event to post a quick time, but I will be back to try and do so.

I decided to compare my power/HR efforts for these rides, on the face of it, it would appear that I really did not have to push that hard on this ride, although I did not feel like I had really pushed I am not sure this data is truly accurate. This could be skewed by 2 factors.

If my current FTP is higher than I have is Stava, which I think it probably is, my "training load would be too high".

I am aware that my keto threshold HR (KTHR) is higher than my carb threshold HR(CTHR). I have been in keto and riding low carb, but on this event I ate carbs, not many 3-4 bars in 8 hours. This puts a question over my race threshold HR. If this was lower than KTHR then my suffer score would be too high.

Fred Whitton 2017
Distance         177.7km
Move time      7:27h
Elevation        3615m
Suffer Score   193
AWP              191
Work              4188kj
Training load 438
Intensity         75%

Dragon 2016

Distance          228.9km
Move time      8:39h
Elevation        3624m
Suffer Score   504
AWP              194
Work              5133kj
Training load 506
Intensity         76%

Marmotte 2016

Distance         174.4km
Move time      8:26h
Elevation        4849m
Suffer Score   625
AWP              198
Work              5276kj
Training load 513
Intensity         77%

PS I may have had a burger and a few beers, but back on the straight and narrow the next day.

Day 127-134, Pre-race week, low ketone but good legs. Sat 06.05.17 UPDATED

With the event looming I have still found myself struggling with keto, food choice and some focus. But with the race looming I managed to fast on Wednesday. Thursday I put in a good ride and I also remembered last year I dropped weight with salads, who would have though. Keto raised, motivation and energy too and I lost some pounds too, starting to feel good, Fred Whitton......tomorrow.

                                    g     k
Sunday       30.04.17  4.8  0.2  Rest
Monday      01.05.17  5.7  0.0  14.2k
Tuesday      02.05.17  5.3  0.2  21.4k
Wednesday 03.05.17  5.5  0.0  21.0k
Thursday    04.05.17  5.1  0.6   83.7k
Friday         05.05.17  5.3  0.7   rest
Saturday     06.05.17  5.3  0.7  14.0k

Weight                      74.0 kg (-10.6 84.6kg)
Body fat                    17.0%   (-7.1 24.1%)
Chest                        100cm   (-11  111cm)
Waist                         85cm     (-12  97cm)
Hip                            91cm     (-16 107cm)
Belt                           90cm      (-8    98cm)

Day 119-126, starting to taper. Sat 23.04.17

So I have actually taken my foot off the gas and started to taper. Easier rides but with some short sharp specific efforts. I was unwell Sunday night/Monday with the upside my weigh fell but it came straight back on again. I am still finding it hard to keep my ketones up but feeling pretty good on the bike but still stressed out off the bike.


                                     g     k
Sunday       23.04.17  5.6  1.2  83.9k
Monday      24.04.17  n/a         Rest
Tuesday      25.04.17  6.2  0.9  Rest
Wednesday 26.04.17  5.7  0.3  20.0k
Thursday    27.04.17  6.1  0.2  82.3k
Friday         28.04.17  5.3  0.5  Rest
Saturday     29.04.17  5.8  0.2  70.5k

Weight                      75.0 kg (-9.6 84.6kg)
Body fat                    17.2%   (-6.9 24.1%)
Chest                        101cm   (-10  111cm)
Waist                         85cm     (-12  97cm)
Hip                            92cm     (-15 107cm)
Belt                           90cm      (-8    98cm)

Day 114-118, Starting to shape up nicely Sat 22.04.17

The pattern has been similar this week, pushed hard at the weekend but over indulgent meat and wine kerbed my ketones. My mid week recovery rides really don't provide much boost to them and wanting to loose some weight before Fed Whitton I was determined to throw in some fasting.

Unfortunately during the week I failed and with the stress of work I had to eat. I had my laser eye surgery check up on Wednesday and I need another operation which I will have on Friday!

This week was meant to be a recovery week as I have pushed really hard for the last 3 weeks doing 400km each week. After my last eye op I was off the bike for 10 days so I decided to push my recovery week back to next week.

On Thursday my extended commute saw me take one of my MTB and hit RP, a warm up lap and a full on lap, I had through of 2 hot laps but that was not going to happen. I then rode to work via the Thames tow path to Putney, I have not ridden that for ages, really good to have no cars. After lates I rode home again pushing hard.

On Friday, despite my late bed time I still woke at my normal getting up for work time. I quickly headed out to stick in my last 60km before the forced rest/taper. I worked really hard but my av watts were only 200w for the 2 hours, in October I rode the same course with an average of 240w. I am assuming/hoping that much 20% reduction is due to the 1200km in my legs, they felt so heavy after this ride.

Operation went well and I had my checkup Saturday morning, as they peeled back the previously cut flap the irritation to the eye appears to be significantly less. In addition the amount of lasering required was much reduced so my vision is not a milky, oh and I only had it on my right eye. All in all the good news is I can get back on the bike Sunday......good news or enough rope to under recover.

Since Thursday, with the longer harder ride, I  have seen my ketones back at good levels. I am back on the broth as a few meal substitutes. I have also seen my weight slowly lower and stabilise around 75kg.
                                   g     k
Tuesday      18.04.17  5.9  0.2  42.4k
Wednesday 19.04.17  5.6  0.1  21.4k
Thursday    20.04.17  5.5  0.1  79.0k
Friday         21.04.17  4.7  1.5  60.5k
Saturday     22.04.17  4.1  1.4  Rest

Weight                      75.5 kg (-9.1 84.6kg)
Body fat                    17.5%   (-6.6 24.1%)
Chest                        102cm   (-9   111cm)  
Waist                         85cm     (-12  97cm)
Hip                            91cm     (-16 107cm)
Belt                           90cm      (-8    98cm)

Day 112, It's caught up with me.

Day off today, and from first thing in the morning I felt uneasy, restless. I either needed a ride to wake me up or I needed to try and rest. I knew I needed the rest, after breakfast by mid morning my efforts caught up with me, I suddenly felt zonked, I was so tired.

Off to my parents for lunch and fell asleep for 90min their too, I definitely need a rest week.

Ketone 0.4
Weight 75kg

Day 111, What the....were did that come from?

So I have come the end of an intentionally tough 3 weeks on the bike, culminating in a ride with JS, JG & BC. We started with a steady pace and then started to pick this up in the hills. Despite already having 350km in my legs this week I felt I could push on the hills. I tried on the first and then the second.

I thought to my self, this is s sociable training ride if I blow up and have to back off so be it. We rode on and I gave an all out effort on box hill, about half way through the ride. I truly though after this I would be spent. We stopped for coffee and cake, (no cake for me) and JG peeled off.

As we went up Leif I felt good again, I kept recovering and feeling could push again and again. I really started to feel a depth of strength and endurance come back to me as I had to the summer last year.

My Ketones were only 0.4 on the way out, I had salt, water and coffee pre-ride, 2 bars, dried fruit and water on the ride. It worked a treat.

What a big jump from having to draft JS 3-4 weeks ago. Afternoon and lunch in the pub, happy days, very happy, rest week now.


https://www.relive.cc/view/944596715

Day 100-110 still going, getting better on the bike. 15.04.17

So you can guess my time has been pushed and my blog updates have been non existence. I have however still used my commitment to "year no beer" and the blog to keep me strong and low carb.

I have had some very tough mental moments and I have not managed to stay focused on losing weight but I have found a relatively comfortable place where I have maintained my weight, staying carb and beer free even after some hard rides where my beerdar is very high.

I have also managed to get back on the bike with some proper consistency and km, varying endurance, harder and recovery rides. I have varied my bike food from  pre-ride food of water/coffee/butter coffee/ avocado, yogurt, lime, MCT oil, Ketone salt smoothie. In-ride food water/dried fruit & granola/Ciff bar. An idea of quantities on a 5 hour fairly hard ride I am eating about 100 grams of food.

          G    K    Ride
5th    6.5  0.4  107.0km 152w + 21.1km 164w
6th    5.5  1.3  21.3km   136w + 21.0km 123w
7th    5.8  0.6  21.5km   156w
8th    5.2  0.4  122.2km 202w
9th    n/a  n/a  25.4km   n/a(MTB)
10th  4.9  0.6  20.6km   n/a     + 21.0km  n/a
11th  n/a  n/a  21.5km   101w  + 22.2km 100w
12th  5.4  0.2  Rest-went out drinking.....
13th  n/a  0.1  117.1km  147w
14th  n/a  n/a  142.4km  188w
15th  n/a  0.7  Rest

10 days total  684.3km

Day 99, Taking in easy on the bike, but more Keto happy

Slept pretty well and starting to feel a little more normal, but after pushing quite hard at the weekend I am taking it easy on the bike.

Glucose        5.2
Ketone         1.0
Breakfast      Sausage ad broth
Lunch           Fried Chicken.....(KFC Tuesday)
Dinner          Courgette, CM, butter, chorizo, cheese, seeds. Yogurt almond butter, cashews. 90% choc
Ride              42km really easy.

Its all easing off a little. Feeling better from my cold and exercising has helped me be motivated with my food, all these influences has helped me back to stronger keto levels. This again has had a positive effect, so on a positive spiral at the moment which is nice after the last 8 weeks.

Taking it properly easy on the bike, almost like walking but on my bike. It is a different mind set but still enjoyable in this slightly warmer weather.

Day 98, proper tired bike went in van today

My rides caught up with me, I was really tired this morning it was a struggle to get out of bed.

Glucose       4.5
Ketone        1.5
Breakfast     Broth Butter, sausage
Lunch          Coleslaw, pork belly
Snack           Chicken, sausage
Dinner          Courgette, CM, butter cheese, chorizo, seeds. Peanut butter, yogurt, 100g almonds, 85% chocolate.
Ride             21k Av108watts, very very easy

I popped my bike in the van as the weather looked to be nice so I wanted to ride home. Thought this week was going to be easier, but sadly not what a Monday, I was pretty drained but glad I had my bike. I rode home taking it very easy, walking on my bike but in the sun.

I was really hungry particularly at dinner time.

Day 97, legs a little heavy but not too bad

Slept pretty well last night after good ride, long day and a bottle of wine!

Glucose     4.2
Ketone       1.1
Breakfast   none (Pint of water, salt)
Lunch        Big roast, chicken, CM, broccoli, wine
Snack        80% chocolate, 4 chocolate almonds
Dinner      100g Almonds
Ride          60k Aw187 AHr 146

We had a quiet family day, I tried for the first time in a long while to teach Emilia to ride her bike no stabilisers, after a slow start she did well and is looking forward to next week. It was a lovely sunny day so I thought I would go out for a recovery ride, well that's how it started. I caught up with a London Dynamo train at some lights, it was a pain in the arse. To stay in front of them I had to push 250+ watts but at the back I was doing nothing at 140 watts. I wanted to do neither. I ended up pushing harder than I wanted and I can certainly feel it in my legs now.

My energy seems to be back and I am feeling a lot better, but 3 days of drinking in a row probably not the best idea.

Day 91-96, Salty hilly ridie goodness, Sat 01.04.17

So I have been really struggling with lack of time, energy and recovering from my cold. I have been plodding as I have for the last 5-6 weeks with a low carb food and un-enjoyable commutes and rides. With my glucose pretty my around 5.5 & 0.4.

On Thursday, with Lucy's help, I managed to get some time to myself and get a really enjoyable ride in. I had a bit more time so it didn't feel rushed, my power was still down but I had solid 110km. I massively increased my salt again, with a pint of water pre-ride. I also made a avocado, MCT, Ketone salt, lemon, yogurt smoothy. It seemed to really work, I also had about 50g of dried fruit on the ride.

After the ride I ate slow roast pork and coleslaw (twice), my ketones Friday morning were back at 1.0. My appetite felt less on Friday but I did have some wine.

Saturday Metrics:

Weight                       75.2 (-9.4) 84.6kg

Body fat                     18.2 (-5.9) 4.1%

Waking blood sugar   0.9 mmol/L

Waking ketones         4.6 mmol/L

Chest                        101 (-10) 111cm

Waist                         87 (-10) 97cm

Hip                            93 (-14) 107cm

Belt                           90 (-8) 98cm

Breakfast                  New smoothy as above, coffee (pre-ride)

Lunch                       Butter cooked cabbage, cheese, ham

Dinner                      5 Guys burger in lettuce, bottle of wine

Ride                         91km hilly ride, Av 184w, WAv 213w, AHr 153, Kcal 2436

Ride food                 50g dried fruit

Really good ride with JS, power starting to come back but still off. On the upside my in ride recovery was good. After being spent after a hard effort I could recover just off pace and then push hard again. I am very pleased with today's ride, may be not a pleased as James and his amazing bike handling skills.

Day 90, still a bit shabby, Sunday 26.03.17(metrics)

Relatively early night but back to 4 in the bed again so not the best nights sleep.

Weight                      76.5 (-8.1) 84.6kg

Body fat                    18.7 (-5.4) 4.1%

Waking blood sugar 0.9 mmol/L

Waking ketones        4.9 mmol/L

Chest                        104 (-7) 111cm

Waist                         87 (-10) 97cm

Hip                           93 (-14) 107cm

Belt                           90 (-8) 98cm


Lucy, Rachel and Kate had the breakfast run today, lovely sunny day and the girls did well. I wasn't on good form still feeling washed out from yesterday so I swerved the coffee and wine. After everyone left I had a kip and in the evening I had a lap of the park just to get some fresh air.

Day 89, Upset tummy, no ride. Sat 25.03.17

I started to feel a bit sicky when trying to get to sleep but i was then up from 03.30 with a runny tummy. I clearly binned my ride and spend most of the day in bed, I started to feel a bit better mid afternoon but still not great. Did not do any measurements today.

Day 88, could feel it in my legs

Was not too tired despite the ride and being on lates, waking just 20 min later make a big difference.

Glucose    4.9
Ketone     0.6
Breakfast Sausage, avocado MTC & coconut yogurt smoothie
Lunch      Pork rib and wrap free burrito
Dinner     Chilli, cheese, courgette, 85% chocolate

Had another pretty busy day and thought I would get the train home as I wanted some rest before my ride with JamesS tomorrow. But it was a lovely sunny day with a tail wind so I jumped on the bike and sailed home.

I felt pretty tired and wanted to go to be early but stayed up a bit to watch red nose day.

Day 87, some normallity... only until 13.30

Slept pretty well and tiredness starting to unwind.

Glucose      5.2
Ketone        0.1
Breakfast    Coffee, butter, yogurt, MCT, almond butter, cashews
Lunch         5x fried chicken and 7 hot wings.......!
Dinner.      Yogurt mct almond butter
Ride            108k constant head wind, dried fruit and granola.

I thought my ketones had pretty much stabilized but clearly not. I am not sure what it was that smacked them in yesterday's food, maybe too much protein.

With them low I had a low carb not zero carb breakfast and ate on the bike, it all felt ok. The ride was pretty hard, I did not want to push too much but it was just so windy it was hard to stay within my target effort. I was pleased to drag out 4 hours, it has helped stop the feeling of decline and a small step forward. Like every year rapidly running out of time before the first event. I cant say I enjoyed today's ride, but I didn't hate it, I hated the wind.

Day 86, Lets try and make a bit more of an effort Wed 22.03.17

I was really tired last night, I don't know if it was just from my commute I felt really cold like I was getting unwell again. However a reasonable night sleep and although still tired I felt much better this morning but thought best to stay off the bike.

Glucose    5.3
Ketone     0.4
Breakfast  Avocado, MTC, lime and coconut yogurt
Lunch       Burrito salad and a spare rib 
Dinner      Coleslaw (ceasar dressing, had no mayo) Chilli, cheese, yogurt mct almond butter little 90% chocolate

Was pretty hungry but dissembled the Nomad to have powder coated blue :-)

Day 81-85, Got a ride in and still going. Friday-Tuesday 21.03.17

I finished last week feeling a bit under the weather and apprehensive of going out Friday night and riding with JS on Saturday morning. As it turned out they were both good, I did well on the video horse racing and won lots of prosecco  and got quite "tipsy"...

I was definitely not looking forward to riding with JS, he only knows one speed and I was not up for that. However after trying to back out he promised we would have an easy 100k, which was exactly what we did. JS actually enjoyed it and it was exactly what I needed. To get out, enjoy it, push but not too hard. I was tired after but not wrecked. The ride felt good, I ate some dried fruit while out and felt like I had a bit more energy.

Saturday afternoon and Sunday morning I made great headway in sorting the garage out. I can now use it and access my wall mounted bikes.

Sunday afternoon we had out "Old peoples tea party", not the official charity name. It is a charity that Lucy supports and she puts so much work into the day, they all really enjoy it which is lovely to see.

By the evening I was pretty tired and feeling quite low and wanting a good nights sleep ahead of work, unfortunately with 4 in the bed by 01.30 that did not really work out that well.

On Monday I took my bike into work in the van so I could ride it home......well that didn't work out either as I took the wrong shoes with the wrong cleats. Although this thoroughly irritated me the extra rest may have helped.

Tuesday I was determined to ride so I took the road bike, lovely day clear skies but a bit cold again. Felt pretty good and I pushed a little harder but was a naked ride with no HR, Power or Strava!!!

I have been making an effort to eat better meals but I am also eating a lot of nuts and quite a lot of 90 chocolate. That said my weight seems to have stabilised at about 76-77kg and my ketones are back about 0.40. My Metrics seem pretty stable too, I will try and record them on Thursday.

Day 77-80, Mon-Thursday, Speck of light

I don't really want to group days together, but then the blog was meant to be about my keto and training experience which have both been pretty minimal.

My bloods have been constantly mid 5'sfor glucose and  0-0.2 for ketones and I have put on about 3 kg.

I have been really struggling to get over this cold probably because I am a bit run down which I added to by pushing to hard on the bike 2 weeks ago.

I did get out for a gentle ride today and I was unable to hold 200watts, that said my heart rate was not high for this effort but I just felt lacking in any power. This lack of energy, on the bike, could be in part due a reversal of my muscles adapting to keto. I have stayed low carb but I have not been exercising so the muscles have not been forced to metabolise fats? I don't know its just a though but at least I had a ride.

7 weeks to Fred Whitton and rather than being excited with the hope of smashing it I am now in that place where I have been so many time before, massively under prepared and wishing I had not signed up..... I will try and get out again at the weekend, not sure I can keep up with JamesS as planned.

Day 73-76, Hanging on by my fingertips.

I have been really struggling, overtired, tail end of cold and brain fog. I have not had the energy to cycle and this is always a negative spiral as I don't really unwind so well etc. I have just about managed to stay low carb but not keto so I should take solace in that i have swerved the sugar.

I have not had my blood meter, weighed or measured myself so I need a reset but I also need some time......

Day 72 (wed), All's not lost

I have been pretty much dead to the world recently apart from waking before I would like, again last night I did not notice Emilia join us except for the odd had coming over just to check I was still there.

Glucose:    5.4
Ketone:      0.4
Breakfast:  Sausage
Lunch:       Chilli, cheese, lettuce
Snack:        Walnuts
Dinner:       Chicken, chorizo, coodles, butter, nuts chocolate, little wine

Despite my indiscretions last night my ketones were not worse than the day before however I was really hungry this morning? Had to get breakfast by 08.00! I still felt hungry all morning and though about having mu lunch at 11.00, I was really busy so it was after 12.30 before I had time. I think the liberal cheese helped satisfy me.

Busy at work and off the bike, late home, say good night to the girls made some dinner, caught up with the blog, off to bed.....

Day 71, Still want to eat crisps and chocolate

Out cold again, didn't even notice one of the girls joining us. I have also returned to my 04.15 waking rather than being woken by the alarm. I was still tired but cycled in slowly and intend to take the train home.

Glucose:    5.8
Ketone:      0.4
Breakfast:  Broth & butter
Lunch:       Lamb & CM
Dinner:      Kentucky!!! Glass of wine, nuts 90% chocolate

I have been really struggling, mega tired partly from pushing on the bike to quickly after my cold, lack of sleep and work. Whenever I am not on the bike I find it harder to stay high in ketosis and the diet is therefore more restrictive but I feel hungrier and less satisfied.

But this is meant to be a path to a long term solution and although I am mega concerned about my lack of training and fitness for our first but very hard event of the year falling off the wagon wont help.

So today was not a good day, but still it is not a disaster, I am on the upper boundaries of what I can get away with and I although I will not have harvested an improvement in ketones I hope I wont had obliterated them either.

I have decided to take a few days off bike to try and fully recover.

Day 70, not quite strong enought.

Early to bed and a full nights sleep, I still struggled to get out of bed. I normally am straight up when my alarm goes, as I am usually awake, but it took me 15 mins to remove myself. I was not going to ride but I thought I might feel better by the end of the day so I put the bike in the van.

Glucose:   4.8
Ketone:     0.5
Breakfast: Broth & butter
Lunch:      Broth & butter
Dinner:     Chilli, cheese, guacamole, lettuce, yogurt MCT, berries, nuts, almond butter 90% chocolate
Ride:         Very slow 21k commute

I felt much better after my good nights sleep and my green juice, I tried to be positive and made it all through work on just broth and butter, I was pretty please with myself. I rode home taking it really easy, there was still a head wind but not too strong and the evenings are starting to get lighter.

I walked through the door to Lucy offering me Chilli so it was hard to say no. Once I started to eat my hunger caught up and I kept going....
I wanted to fast to get me ketones up, but equally I feel run down so probably need to feed my body, I expect still too many carbs but not a disaster.

Another early night.

Day 69, post coffee roller coaster and cravings

Didn't sleep too badly, I had been pretty sensible about my alcohol intake last night.

Glucose:     5.2
Ketone:       0.4
Breakfast:   Yogurt, almond butter, seeds
Lunch:        Roast lamb, CM, broccoli, mixed nuts, almond butter, little cream a few berries.
Dinner:      Green Juice, sausage, yogurt almond butter, nuts and 90 chocolate

My craving we so strong after my 4 espresso's yesterday, 2 before my ride and 2 to keep me awake yesterday. After just starting to feel better and more in control last week, the drinking has smashed my ketone levels again and the coffee has caused me to have such strong cravings. No matter what I do today I can't feel satisfied. I really want crisps, chocolate, anything, everything, I did let myself have a glass of wine with lunch but I really need to sort myself out again. I know I need to focus and fast but I don't know how I will muster the strength.

By the end of the day I felt truly awful, I have not been listening to my body and yesterday when tired I "coffeed" rather than rested, what a contrast to thursday morning.

Day 68, Tough ride Saturday 04.03.17

Slept well for the first half of the night then from 03.00 I had really weird dreams about being shaky, when I got up I was actually really shaky, don't know why. I wouldn't have gone for a ride if I hadn't plans with JamesS.

Glucose    5.2
Ketone     4.8
Breakfast Pre-ride coffee & butter, post ride yogurt MCT almond butter seeds, sausage
Lunch      Chicken wings and coleslaw
Dinner     Meat cheese, veg, wine coffee
Ride         60k drafting JamesS, found it hard, power meter not working

We left early, 05.45 and James wasted no time in putting the hammer down, after trying to chat for about 30sec I slipped back and drafted him. I pretty much wanted the ride to stop from the end of my road. But drafting I hung on, psychologically it was all I could mange but equally it was manageable, I knew it was doing me some good. There were some point I had to dig deep, if I lost concentration for a few seconds I would be 2-3 bike lengths back and have to work hard to get back on his wheel. I was glad to get round the half way point and head home and even happier to make it home.

I definitely feel 20% down on James, the last 2-3 weeks has not been good for my training, a cold and then getting back in the bike. Prior to that I felt I was getting close to James, still behind but not by 20%. Clearly I have regressed but he has also managed to get some good training in. At least I went out and got some good miles in, I could easily have opted out.

I was pretty tired post ride ans feel asleep at the girls watched TV about 09.30, I then had an hours sleep about 14.30.... was going out in the evening and had a double espresso to wake me up!

Day 67, Sounded rainy, took day off bike

After 3 days riding in the wind, being busy at work and my lates I was pretty tired. I think the girls pick up on this and came to our bed at 03.00 so only got half a nights sleep.

Glucose     4.6
Ketone      2.8
Breakfast  Almonds, cashews, crackling
Elevenses Chicken CM butter
Lunch       Prawn cocktail, salads, cheese and chorizo bites
Dinner      Sausage, yogurt, almond butter, seeds and nuts

Didn't get on the bike today, as I was getting up the weather sounded awful, I didn't fancy walking to the station either. Knowing I am riding with JamesS tomorrow I think a days rest is needed. We only have 9 weeks to Fred Whitton and with many saying it harder than the marmotte. I feel really under prepared the last 9 weeks of keto adaptation especially with 10 days of the bike has not been as productive for my fitness as I hoped. I am hoping I can push on quite hard for the next 2 months but we have a lot on and work is more demanding. I am where I am but it might be pretty painful....

Was pretty hungry after yesterday and my ketones are back up there with the semi fast and exercise.  I ate a fair amount, hopefully I will be ready to push tomorrow.

Day 66, Back in the room

Pretty tired each evening, windy ride home probably not helping. I have slept pretty well but waking about 04.00 which is annoying.

Glucose:   4.8
Ketone:     1.6
Breakfast:  coffee, butter, yogurt, mct, almond butter, seeds.
Lunch:       Chicken, CM
Dinner:      Chicken, CM, sausage
Ride:          80k first 90min into wind, way back much nicer, tried not to push too hard, power meter battery not connecting properly.

I was pretty please with my almost fast yesterday, it had got my head and body back in the place I want to be. With my social life, cold and work I have not been in the place to drive forward. That said in the last 2 weeks I have been low carb probably semi-keto. 0-0.4 ketones not great but hopefully not reversing my adaptation.

Over the last 2 weeks my weight weeks my weight has fluctuated quite a lot but this morning, post fast I was down to 75kg, the lowest since I started, I am sure this will rise a bit. Either way I am still pleased, I did not turn to carbs, I relaxed my diet a little to fit in with my surroundings and circumstances. My ride today was pretty tiring but still 3 hours on just my breakfast is not bad.

Again was really busy had my lunch at 15.00 and my dinner at 16.30 before the boys left.....

Altogether more positive.

Day 61-65, I am still on it, just massively short on time.

I have been really short of time and not been able to update my blog, I am disappointed by this but despite being unwell and then really busy I have managed to stay low carb (not ketogenic)  and not implode, binging on carbs, having less energy and spiralling out of control.

Day 61

Had an upset tummy after breakfast, I was concerned as we were going away for the weekend and I was meant to be biking. All was fine had a really good time MTB, only fell off twice but no injuries and a good eve after.

Glucose    5.9
Ketone      0.3
Breakfast  Coffee, yogurt MCT, almond butter
Lunch       Pork scratches
Dinner      Chicken green curry, cauliflower curry, yogurt MCT, almond butter, wine and vodka soda
Ride          3 hour mtb, really good run

Day 62

Again had an upset tummy after breakfast and really did not feel that well. Went back to bed for a 2 hour sleep and did not really want to eat lunch. Left late afternoon and after a light tea when to bed.

Glucose    Strips got damp
Ketone      Strips got damp
Breakfast  Sausage, bacon & egg.
Lunch       Little ham, cheese
Dinner      Yogurt, almond butter, nuts and seeds

Day 63

Still bit groggy after my nights sleep, not up to biking. Had a full on day and was knackered by the time I got home, dinner and bed.

Glucose    5.0
Ketone     0.4
Breakfast  Sausages
Lunch       Prawn cocktail, salad, scratching
Dinner      Chicken, CM, courgette, sugar free chocolate


Day 64    

Felt much better after a pretty good nights sleep, felt like riding, ketones lower again probably due to sweetener chocolate. Cycle was pretty hard particularly the windy way home.

Glucose    5.4
Ketone     0.2
Breakfast  Sausages
Lunch       Chicken, coleslaw, haloumi
Dinner      Cabbage, courgette, mackerel, cheese, yogurt, almond butter
Ride          42k commute pretty windy on way home

Day 65  

After my exercise and better food, ketones rising, I was tired yesterday after hard ride home but felt ok in the morning so thought I would cycle but take it easy. That did not work out so well, tail wind on way in made me enjoy pushing and head wind on way home meant I had little choice.

I had some notion of fasting today but though it was unlikely, but as the day passed I managed not to eat. I just needed to get through the evening, I cracked and ate a little but not too much. Still 24 hour fast with a little broth and butter, 2 hours riding, hopefully should be ketone charged tomorrow.

I suspect I need to take it a bit easier for a ride or two as I pushed quite hard last 2 days in places. My legs have been feeling a little smother again after the 10 days off.

Glucose    5.4
Ketone     0.6
Breakfast Coffee, broth, butter
Lunch      Broth, butter
Dinner     Broth, butter, almonds, scratchings
Ride        42k commute slightly less windy on way home

Day 60, Thomasina's assembly, Friday 24.02.17

Musical beds, Lucy in the bunk with Emilia and Thomasina somehow taking 6foot of out 6'6 bed! I am away this weekend so I thought it would be easier to update this today.

Day 54 metrics                      week/start
Weight                      76.2kg (-0.9/-8.1)Body fat                    19.2%  (-0.2/-4.9)
Waist                         89cm (0/-8),
Hip                            95cm (0/-12)
Belt                            91cm (0/-7)

Glucose:      5.4
Ketone:        0.4
Chest                        102cm (-1/-9)
Breakfast:    Coffee, butter, yogurt MCT, almond butter, a few nuts
Lunch:         Cheese & chorizo bites, prawn cocktail, salad
Dinner:        Chicken, coleslaw, haloumi


Again 2 hours after my coffee I was really hungry. I had Thomasina's class assembly today, it was great and she was amazing. The tall girl with the great dancing, so proud. 

I know I have said I don't want to talk about work, but you of guessed I been somewhat busy. Today was no different and despite the coffee making me hungry I did not eat my lunch until 15.00. I was out again by 16.30 to buy my dinner before I was left alone. Was feeling pretty tired after yesterday's effort into the wind so I took today off. Hopefully a little MTB this weekend.

Day 59, Post vodka soda feel alright

Despite drinking really quite a few vodka soda I slept pretty well and did not feel to bad at 05.20.

Glucose:      5.4
Ketone:        0.3
Breakfast:    Broth
Lunch:         Sausage, chicken, rib
Dinner:        Yogurt, MCT, almond butter, LC granola, seeds.
Ride:           Commute, very windy

Saying that it was still a pretty busy day. I rode home into such a strong wind, at one point I was basically doing at 260w track stand!!
By the time I got home it had all caught up with me and I was falling asleep by 6.45. Then as it often does the I get a second wind and as I did not been to be up at the crack of dawn Lucy and I watched episode 8 & 9 second series of fortitude.......

Day 58, Much happier....but going out again

Nice, proper bed time and not having to wake at crack of dawn. As it happened is still woke at 05.00 but I think not setting the alarm facilitates a better night sleep.


Glucose:    5.4
Ketone:      0.4
Breakfast:   Sausage, CM and cheese
Lunch:        Sausage, CM and cheese
Dinner:       Dry roasted peanuts, vodka soda, prawn cocktail.
Ride:          Commute in, was really fit (strong tail wind)


I enjoyed the ride in with my helping hand followed by another full on day. Out with the team but managed to stay on the vodka soda, I really enjoyed them again. (Must remember that) I also managed to avoid MacD and go to M&S and pick up a prawn cocktail.

Day 57, Bit hanging

Not the best night sleep after my good but silly night out.


Glucose:     5.9
Ketone:      0.0
Breakfast:  Broth
Lunch:       Prawn cocktail, 2x salad, cheese & chorizo bite, chicken
Dinner:      Sausage, CM, courgette, mushrooms, LC chocolate
Ride:          Commute home, head wind


Petty busy and tired all day, managed to get on the bike for way home into a strong head wind. I ate proper for once and felt better for it.

Day 56, a day is a full day

Had a good night's sleep, early to bed and pretty much undisturbed until 5.20 alarm. Weather looked nice, cold felt at bay, on the bike and in my shorts it felt like spring was here.

Glucose:     4.9
Ketone:      0.1
Breakfast:  Pret broth
Lunch:       Pret broth
Dinner:      Pistachio nuts, bottle of wine, chicken wings, pork chop, spinach, broccoli
Snack:       10/20 Mc Nuggets (no sauce)
Ride:         21k Commute, pretty easy



I started the day with great intentions, my commute which I took easy was really enjoyable.  Wanting to keep the cold behind me and get back on track this week I thought I would try and fast. I was not sure it would be possible I didn't fell that strong. I am out of broth at home, but Pret have started selling it. I am not sure it will be of the same standard as they must make it from concentrate, but all the same if it stops me eating and makes me feel satisfied that's good.

Broth for breakfast and lunch, all good, a cheeky ride home and day is in the bag...... Oh dear meet Simon, to be honest I organized it as he it my current "adviser" and also I am trying to engage him in some cycling events.

On that note he basically said that the last 3 years had broken him. Last year for me was incredibly hard but the achievements felt so great. I had not pushed any where near as hard as Simon in the first two years so I don't feel I ave had the same compound fatigue effect. JamesG has also lot his interest in these cycling events and both of them pushed incredibly hard in the 40degC 2015 Marmotte, i think this has taken its toll.

So I basically went from fasting to drunk, eating a good but pricy meal to still going to MacDonalds on the was home. 20 Nuggets, really, we are only 10 weeks away from Fred Whitton I need some focus. On the upside I will try and take a positive out of the situation, I only ate 10 of them and did not eat any sugary dip, not perfect but could have been a lot worse.

Day 55, Lucy's 1/2 marathon

Slept really badly last night, either awake or light sleep, probably due to the late coffee, the most awake I felt all day way before bed.

Glucose:    5.5
Ketone:      0.0
Breakfast:  Green juice (as yesterday) & coffee
Snack:        Nuts and crackling
Lunch:       Pork belly, cabbage, broccoli, wine coffee & much wine
Snack:       Nuts
Dinner:      Chinese take away, meat and veg dishes

So my road back to ketosis has still not taken grip. I am blaming not exercising but I know in part that is an excuses. I am also heavily using coffee as  pick me up but I also know it actually increases my hunger and cravings. Again with my cold I am using that as an excuse to eat.

Lucy ran a 1/2 marathon today and as the girls and I shouted "come on random stranger" I was, as usual, inspired by the efforts of others. and we were very proud of her and Rachel notching up another one. Today was also another lovely day and I was gutted I could not be out riding. Despite wanting to get better and ride again I still plied my self with much wine, which I am sure is not the best medicine.

We has a fun lunch and afternoon with the Singletons and not too much bike talk...:-) Had a naughty Chinese take away for dinner, still no rice or noodles but not keto!!! Feeling much better so should be back on the bike in the morning.

Day 54, Feeling less coldy but still tired. Sat 18.02.17

Slept straight through the night but as usual woke at "normal" work time, managed to snooze for at bit after that. I feel less coldy and considered that I might go for a spin on the bike at some point.

Day 54 metrics                      week/start
Weight                      77.1kg (+0.9/-7.4)
Body fat                    19.4%  (na/-4.7)
Waking blood sugar  5.7mmol/L
Waking ketones        0.1mmol/L
Chest                        103cm (+1/-8)
Waist                         89cm (+1/-8),
Hip                            95cm (+1/-12)
Belt                            91cm (+1/-7)

Breakfast:                  Juice, avocado, spinach, kale, bock choy, carrot, lemon, lime, almond butter

Lunch:                       Courgette, mushroom, butter, mackerel, cheese

Snack:                        Almonds, pork cracking, coffee, wine

Dinner:                      Chicken, CM, buttered cabbage, cheese, yogurt MCT, almond butter
Ride:                          None

Got up, went to see Luke, then Sainsbury's, sorted the fridge, made yummy juices for the girls, avocado spinach kale lemon and line for me, hmm.....;-) I thought I would try and cram some nutrients in today.

After lunch I thought I would go to town but I was knackered so has sleep and after that wandered into town. I definitely did not have enough energy for a ride. It was an lovely sunny spring like day and I was a gutted I couldn't ride but I did mange to have a lovely family trip to the pub to play Uno, lots of laughing.

Despite feeling really tired I have started to feel much better and much less coldy, however I did have a bad headache. I felt much more satisfied eating better meals, it takes more effort to make them but satisfying quick snacks are difficult. I am optimistic that after a another good night sleep I should be feeling more normal.

Day 53, Long day, still feeding cold

Went to bed early again, still waking with night sweats but as I didn't have to get up at the crack of dawn I managed to feel more rested. Glucose:     5.4 Ketone:       0.1 Breakfast:   Coffee, butter, nuts Lunch:        Burrito salad box Dinner:       Prawn cocktail, crab mayo, 2 M&S salads, mixed nuts Snack:        Pork crackling, almond butter Ride:          None Still feeling quite coldy and run down, no will power so basically just eating if hungry to avoid eating carbs. I would say for the last week I have been low carb 50-70g ish rather than my normal zero carbs <20-50. As a result I have not been in ketosis but equally by blood sugars have been stable (apart from Sunday morning). I have not, a part from my cold, felt any ill effects of the low ketones, that said I have not been exercising so I have not had the need to produce lots of energy. I have been eating too many nuts, nut butters, yogurt, coffee, wine and not enough veg and proper food. I need to regain my focus, getting back on the bike will help, it always does. This week has been really busy and hard and being under the weather made it relenting. Home late from work a little TV then off to bed.

Day 52, Half nights sleep, coldy and no motivation

I was so tired last night I was falling asleep watching TV, light off by 21.00. I slept until 01.00 but woke up with night sweats and couldn't get back to sleep, I got up at 04.00 when the girls came upstairs.

glucose:     5.6
ketone:       0.3
breakfast:   coffee MCT butter(early), broth
breakfast:    yogurt MCT almond butter
lunch:          wrap-it-up in a box, meat balls and sausage
snack:         pret broth, was really nice
dinner:        yogurt MCT, almond butter, nuts and LC granola

In a bad habit of coffee every morning but I am lacing it with fat to try and regain me ketones. However I think my lunch is too carbys and meaty, I think when I am cycling 2 hours a day I can tolerate the slightly higher carbs and may be a little more meat too. At the moment I am hungry and being lazy so although I am not eating proper carbs, I am not having a well formulated keto diet and it shows.
Checked my bloods at 18.00

glucose:      5.6
ketone:        0.0

Glucose still stable, but no ketones, they are meant to increase during the day. I don't feel quite as bad as last night, so hopefully over the worst.

Day 51, Still hungry but avoiding the bagels....

Sleep still not great last night but more interrupted by the blocked nose and dry throat.

Glucose;      5.6
Ketone:        0.0
Breakfast:    coffee butter MCT (early)
Breakfast:    sausages
Lunch:         Wrap-it-up in a box (been too busy to make my lunches at home)
Dinner:         Yogurt MCT, almond butter, LC granola

Ketones still a disaster, more nuts, wine and sweetener last night, not a good start. I had a fat coffee first thing as i was tired and also wanted to get fat burning started again. Despite these zero levels, although I was hungry and suffering from a cold I did not feel totally with out energy and unable to function. Saying that I have been very hungry and really wanting carbs but I am sure my cold it adding to my want.

Although I am "not in ketosis" as I have not ketones, I don't think I can have undone all my adaptation in the last few days. I have not binged on carbs and with the exception of yesterday morning my blood sugar has stayed in a healthy keto range.

I have not drunk today and I have tried to eat a but more sensibly, hopefully my bloods will normalise tomorrow.

Sorry was so tired I didn't even press post!!!

Day 50, cold is here and I feel pants

So after my previous night's amazing sleep, last nights sleep was terrible. I woke regularly and was then fully awake from 03.00. Tired and coldly I was not a happy bunny, did not feel well enough to ride and go the milk train to work.

Glucose:    6.7
Ketone:      0.1
Breakfast:  Sausages, broth
Lunch:       Wrap-it-up in a box
Snack:        Nuts & wine
Dinner:      Prawn cocktail, steak, salad, LC chocolate wine
Ride:         None


6.7!! I know I ate the nuts but I thought I had ordered/eaten sensibly last night. I need to get back on it, a fast and some exercise but neither is going to happen. I don't feel I can ride and my hunger is massive and my will power in nil. Not a recipe that is going to work.

Feeling very coldy and sorry for myself, I have struggled to be good, but equally I have not been silly. Too many nuts, wine and sweeteners but not proper carbs.

Day 49, Girls away

Managed a good night's sleep, I think lying on my back is helping. Despite a full 8 hours I still felt tired and I think the start of a cold is coming on. The girls are away for 2 days so Lucy and I are going out, I drove to work so the van it there for later in the week.

Glucose:   5.4
Ketone:     0.7
Breakfast: Broth and butter
Lunch:      Warp-it-up in a box, 2 sausages and a rib, coffee
Dinner:     mixed nuts, Tuna dish, braised rabbit, cheese, lots of wine
Ride:         none

I know I have been all over the place at the weekend, I tried my best to get my ketones going again but I was just really hungry. I ate a lot for lunch and after my first glass of wine my hunger kicked in again and I ate the nuts that turned up but some were my favourite spicy crunchy covered ones I should not be eating.
I tried my best to choose sensibly from the menu but I was finding it really hard, my hunger and cravings are really taxing. Lucy supported me, helping me not choose a pudding and staying strong. I did however end up drinking too much and act like a twat.

Day 48, Cold, tired and cravings, just hanging on

We actually didn't go to bed to late last night and in the quite country house I slept well but I new what was coming.

Glucose:   4.6
Ketone:     0.2

Breakfast: Water
Snack:       Cashews
Lunch:       Roast lamb, broccoli, fennel
Dinner:      Prawn and avocado cocktail, lettuce, pork scratching

In an attempt to regain some ketones I abstained from breakfast and Simon and I took their dog for a walk. It was bitterly cold out and as I said with the lack of correct fuel I have been struggling to stay warm.
Back to their house for a really great roast lamb and shortly after I found my self nodding of at the table. I rudely went up stairs for 20 minute nap before the drive back to London.

From a dietary and feeling energised perspective the last few days have been incredibly difficult. I have really been craving beer, chocolate, cake, well everything. I know this has been due to a combination of eating sweetener chocolate, having coffee, drinking alcohol, being tired and not eating enough of the correct food. I need to get back on track quickly, where I was feeling good, energised and not needing to use will power, unfortunate Lucy and I are out for dinner tomorrow night so I will have to stay strong again.

I can honestly say if I had not been writing my blog I would have broken my goal and eaten carbs this weekend.

Day 47, It's caught up with me, Sat 11.02.17

Well the drink and food has caught up with me, with no ketones floating around, back late and my usual body clock I was a bit tired.

Day 47 metrics                      week/start

Weight                      76.2kg (-1.6/-8.3)

Body fat                    na%  (na/-4.3)

Waking blood sugar  4.6mmol/L 

Waking ketones        0.1mmol/L 

Chest                        102cm (0/-9)

Waist                         88cm (-1/-9)

Hip                            94cm (0/-13)

Belt                            90cm (-2/-8)

Breakfast:        Coffee butter, a few nuts

Lunch:             Chicken casserole, green beans, avocado, wine, cheese

Snack:              Almonds (too many)

Dinner:            Hams &  mozzarella, almonds nuts coffee, cheese, wine, port

I wanted to see Luke so I jumped on the bike to try and stimulate my body. It was cold out but I felt I had the right kit on and was pretty warm. Despite my 0.1 ketone levels the first 30 mins of the bike was ok, the way back was a bit more challenging. 

After lunch everything caught up with me I was tired and cold and feel asleep for 20 mins in front of the fire. I felt a bit better but I was still not fuelling properly and combined with the suppressive nature of the alcohol I was lacking in energy and struggling to stay warm.

We were having the weekend with Simon, Zara & Thea which was really lovely. Zara made a real effort to accommodate my dietary requirements but on the back of yesterday and little exercise I was pushing past the limits I would like to maintain. We had another last night drinking port, so expect more the same tomorrow.

Day 46, Its official, I have no sprint but Velodrome great fun

Despite late to bed I had a pretty good nights sleep which was enhanced by not having to get out of bed at 05.30, Emilia had her class assembly so I had the morning off. Emilia was obviously amazing and the whole assembly was really good. I think the school does a really great job of being inclusive and nurturing all the children across different years seem to be really supportive of each other.

Glucose:    5.4
Ketone:     1.1
Breakfast:  Coffee, butter a few nuts
Lunch:       Pork CM (cauliflower Mash) cheese
Dinner:      Battered cod and salad (we were eating out at a posh fish and chip shop) 1.5-2 bottles of wine
Post dinner: Nuts & honey roast nuts!
Ride:          Hour session at velodrome

To celebrate Bob's birthday he very kindly hire the Olympic velodrome, postponed from November due to his fractured collarbone.
We had a really great time and it is really well organised. Riding a fixy and riding on the 42deg banking certainly took a bit of getting used too. We did some drills to get used to the bike and the track and then a timed lap....
There were 7 of, 5 cyclists and 2 non cyclists, I manage to come 5th only just beating the non cyclist, JamesS and JamesG were in there element. JamesS was fastest, I think he might of hung up his cycle shoes if he hadn't been. He really loed it and I think would rather tin the 8 hour sportives and work towards a 15 second lap!!

Bob had organised beers at the track, I was pretty gutted I couldn't have one. We then went to a fish and chip shop for dinner, fortunately it was a posh one so I could have a salad instead of chips but still not great. At this point I made up for no beer with wine.
We all then went on to bar were we continued to drink and graze on some nuts, some were honey roast which I really should not have eaten....tomorrow is not looking good.

Day 45, Was pretty good

I managed to goto bed at my preferred time, 21.30.....!, and  to get a good night's sleep before the musical beds occurred, well that is not fair it had been affecting Lucy for some time before me. The bunk bed sleeping better together for the girls appears to be backfiring.

Glucose:     5.0
Ketone:      0.6
Breakfast:  Pint of water, 2g salt, coffee & knob of butter
Lunch:       LC cauliflower mash, cheese & roast pork
Dinner:      3x M&S salads & 2 x prawn cocktail, mixed nuts
Ride:          110k, with hills, 156aW(power kept dropping out), 144aHR, 2800Kcal
Ride food: 0.5 Cliff bar, 0.5 Oat bar, handful raisins (2-300 kcal)

So after last night's alcohol, nuts, cravings & sweetener heavy treats my ketones were not surprising a bit low this morning. I was not sure how this was going to affect my ride, I did have a butter coffee just to try and give them a little boost.
It was pretty cold, at about freezing, the ride started pretty smoothly. I was not going quite the same pace as the weekend but if felt surprisingly good and my concerns about my lower ketone appeared unnecessary. In addition my tummy was relaxed and coping with the small amount of butter I had had.
After about an hour and the crest of the first hill, I reached for pocket and had some of the food I brought with me. I think I did this because it was there rather than I needed it but I am also aware riding in the cold can be quite taxing.
Like saturday I found the my energy undulated, I am not sure if this is just a function of pushing and recovering, not being fully adapted, having mini waves of carbs, or conversely the carbs suppressing my ketones.
I expect I just need to relax and ride a bit more, these last 2 rides are really the first that have been at an acceptable level of adaptation. With a few more under my belt I am sure I can take the time to compare zero intake, constant intake, timed intake and what form of carbs too.
Although I had great success last year I never really nailed a firm race/long ride nutrition plan.

As you can see I was some what hungry after my ride and ate a fair amount. I learned from last week and made sure my food was to hand.

Home late as usual for Thursday but the school dad's are having a drink so popped into the pub for a quickie before bed.

Day 44, Every cloud

Feeling much better this morning, tired and hungry but also nauseous at the same time. However every cloud has a silver lining, I lost 2kg in the last few days.....

Glucose:   4.6
Ketone:     1.6
Breakfast: Broth & sausage
Lunch:      Roast pork an cauliflower mash
Dinner:     Courgette noodles with tomato, bell pepper and garlic, cheese, seeds. Nuts and 3 sugar free reeses peices
Exercise:  None
Weight:    75.8kg (-8.8kg)

After breakfast I started to feel flushed and not so good but after a while this passed, maybe just eating something proper after a couple of days. By midday I was hungry again and after lunch I felt much better.

I was meeting a client late afternoon and after glass of water I had a couple of glasses of wine and a few nuts. I was again pretty hungry when I got home but my dinner, probably due to lack of meat, did not satisfy me. In addition I had really strong sweet cravings, I ate some nuts but then had some sugar free chocolate I had left from last year. I know this was really silly, I try to avoid sweeteners as they normally lead me back to real sugar, breaking my will power. I will have to be extra strong tomorrow.

Day 43, Less unwell

Surprised my ketones were not higher!! But really not thinking about that. Started to feel a bit better latter half of the day.

Glucose:  5.2
Ketone:   1.6
Dinner:    A few almonds

Day 42, Forced fast, not well

Not well, starting last night and lasting all day..... :-(

Glucose:  5.1
Ketone:    1.3
No food

Day 41, A bit flat

I slept straight though until 05.00, I was unfortunately awake from then. I was pretty hungry this morning, as although I ate a lot for dinner in my busy day I missed a meal yesterday on top of my long ride.

Glucose:    4.6
Ketone:      0.8
Breakfast:  Yogurt MCT, almond butter
Lunch:       Chicken, sausage, cabbage, cauliflower, salami, smoked salmon
Dinner:       Broth, butter, nuts

I was a little flat and tired today after the full on day yesterday, we had a relatively quiet day with lunch at Lucy's parents.

Day 40, Cold wet and mis----AMAZING, Sat 04.02.17

Last night I had a result, my train was a couple of minutes late so I managed to peg it and get on it and get home a little earlier. When I got home I spent some time to finish off the bunk bed frame, just the slats and the pull out spare bed to finish today. It was the best part of midnight before we went to bed and then we had musical beds, lets hope the bunk beds help.

Day 40 metrics                      week/start

Weight                      77.8kg (-0.2/-6.7)

Body fat                    19.8%  (-0.1/-4.3)

Waking blood sugar  4.6mmol/L 

Waking ketones        1.6mmol/L 

Chest                        102cm (-1/-9)

Waist                         89cm (-1/-8)

Hip                            94cm (-1/-13)

Belt                            92cm (-1/-6)

Breakfast:  Water & 2g Salt (pre-ride)

Lunch:       Yogurt MCT almond & cashew butter (post-ride)

Dinner:      Roast beef, LC cauliflower cheese, cauliflower mash, red cabbage, nuts, pork scratchings, cheese, drunk raisins, lots of wine and port

Ride:          100k with hills, avHR, avW, TSS, Kcal, 

Ride food: 1 peanut cliff bar, 15g sugar & 2g salt in 1.5l water

I did not feel very balanced last week so despite only a couple of hours sleep I was keen to get out for my ride with James. I got up and checked the weather forecast which had steadily improved all week, it had now unfortunately changed to rain for most of the time we would be out. As they say there is not such thing as bad weather, just incorrect kit.

We set off at 06.30, lights, mud guards, coldish weather gear, it was 5degC. We were planning a 100k, 4 hour ride it is not as cold and wet at 3 weeks ago, this needs to be better I can't go through that again.

As we headed to Box hill, James and I were talking, I could feel I was pushing quite hard as I was finding it hard to talk and had to wait to answer some of his questions on easier sections, 4 hours of this I think not!

After passing some rozzers who had recaptured a loose horse we hit box hill and James started to pull away, I really struggled to keep his wheel and he pulled out a good few bike lengths. After the first bend I managed to reel him it, we kept pushing each other, as we continued I started to feel stronger and I finished the last bend pretty hard.
We hit Leith Hill and James left me for dust, the rest of the ride continued with each of us pushing each other when we had moments of feeling stronger or weaker. 2 hours in I was sure we would cut the ride short but as we reached the turn point and I kept my mouth shut, we were committed we had to do the full ride.
Despite me getting a couple of slow punctures, I run tubeless so need to top up my Stans, we finished the ride strong. I was ecstatic, the change from 3 weeks ago was huge, I posted my 4th all time PB up White Down. They say it takes about 6 weeks to adapt and this ride made feel I am pretty much there. It was cold, wet and amazing, I was so pumped.

The rest of the day was massively busy, making the bunks, preparing for our dinner party, I even tried to rest but I couldn't I think I had a massive Adrenalin buzz from the ride.

We had a great dinner party I stayed to the food I should eat, drank a fair amount and didn't fall asleep.

Day 39, Bunk beds

I was on late US shift again today so I could have a lie in but of course wide awake from 04.00, I still probably had a better night's sleep than Lucy who spent it bed with one of the girls. Glucose: 4.4 Ketones:  1.7 Breakfast:  Yogurt MCT, almond butter LC granola Mid Morn: Coffee, butter Lunch:        Pork, CF Mash cheese Lunch 2:     1/2 Pork, CF Mash cheese Dinner:       1/2 Pork, CF Mash cheese Ride:          Rest I was hungry from when I woke at 04.00, I should have gone and got something to eat, it may well of helped me sleep, as it was I struggled to get comfortable with my neck. I managed to doze a bit but by then it was pretty much 07.00 and Emilia was up saying hello. Shortly afterwards I went and got my breakfast but it didn't really satisfy me. I have not really been feeling very satisfied recently and I think I am having more food. Maybe I need to increase my fat again and one of my best ways seems to be with butter in broth. By mid morning I still felt hungry and a bit blaa, not really sure how to describe it. Despite talking about the negative effects of coffee I had a single espresso with a knob of butter. It gave me a pick me up and I go on with my tasks. The girls bunkbeds have arrived, they have been counting down the days for a month, I now have the task of assembling the Argos flat pack. To be honest I don't really mind making flat pack especially if I have an electric screwdriver. Fortunately they arrived whilst I was at Sainsbury's and lucy got the delivery men to take them upstairs, I didn't fancy that task with my cricked neck. I managed to unpack them and start the build before having to leave to work, it should be easy to finish them tomorrow, all ready for bedtime. On the way to work I hunted down Luke who has certainly helped with the neck, hopefully a good sleep will help some more. Once I got to work my hunger persisted, my first portion of lunch did not fill me so after an hour I ate again. This time halfway through I felt full, I stopped eating and kept the rest for later. This has been the first time in a few days I felt properly full and satisfied, maybe it was all the cheese I added. I had the rest later in the evening and continued to feel content. Working late again this evening but getting the train home, I would like to get the beds finished but I may have to wait until tomorrow by the time I get home. I am meeting JamesS for a ride, so no doubt I will be able to sleep in when I need to get up. Unfortunately Simon is having a buckle straightened out of his rear wheel so he can't make it. Bob put a really strong solo 160k ride in today, great effort, JamesS and I would like to try and get 100k in tomorrow with a few hills. The weather has been very changeable recently but in the last few hours the weather forecast for the morning looks pretty good. Hopefully my pace and endurance will have improved, I don't want to have a repeat of 3 weeks ago.

Day 38, New boots

I was pretty busy last night and I went to bed later than I would have liked too but today I am on lates so I don't start work until lunch time. I woke up again in the middle of the night a little later than usual, I presume as I went to be later. I was awake for some time but I did manage to get a bit more sleep before getting up.

Glucose:   4.3
 Ketone:   1.9
 Breakfast:
Yogurt MCT, almond butter, LC granola (1h our pre-ride)
 Lunch:        Wrap-it-up burrito salad, sausage & meatball
 Lunch 2:     Prawn & crab cocktail, 2 M&S salads, handful of nuts
 Dinner:       Almond butter(found in van)
 Ride:           100k, 134aHR, 2150Kcal, powermeter kept dropping off
 Ride food:   Just water

I had arranged to go for a ride with JamesM and looking at my app there was rain predicted but the morning so far looked quite nice. By the time I got to James's my breakfast was no settling and I was cursing my clothes choice. I quickly removed the 2nd base layer and we headed off and soon after my tummy settled.
James has not been riding much so the pace was pretty easy with the exception of the odd strong gusts of head wind. The traffic was pretty busy, it was hard to ride next to each other and chat, so we just rode sensibly.
The rain did start lightly at first but with my new boots and full length bib I was pretty toasty, actually more comfortable than before the rain. As we headed back towards London the wind and rain picked up, by this time I was certainly in the flow and it really didn't bother me. It was the kind of day if you looked out the window you would not want to go out, but with the exception of the wrong gloves I was pretty comfortable.

By the time I rode back through Kingston, heading up to London, I had done over 3 hours, yes the pace had been easy but I felt much much better than the last 3 or 4 times I tried this. I really enjoyed the easier pace and feel my body s starting to function more normally in this ketogenic state.

I popped into the chrio as my neck has cricked again but unfortunately it did not help much, but putting my soaking wet kit back on for the last 30mins was no pleasant. Job done, 100k easy pace but really felt good afterwards and was really looking forward to my lunch, so I had 2 of them :-).

My new boots were good, my feet were not dry as water runs down your leg or clothing into the sock or boot. That said I was much more comfortable than I would have been in my shoes. I was pretty hungry today but I ate my food in a silly order which left me with food in the fridge but I could not leave the desk to go and get it.

*Sorry used a different mobile editor to publish last night, turn out it is not that good*

Day 37, Need a rest and I want chocolate

I was very tired last night and was falling asleep while Lucy was still brushing her teeth, unfortunately my 03.00 wake-up was back. When I woke I was incredibly thirsty, although I have cut back my salt intake compared to the first few weeks, yesterday I ate a lot of salty food. It makes me question whether excess salt at night and my thirst was a driver in me waking up. This could be way off the mark, a factor or the reason? Something I will monitor, but waking in the adaptation process is not uncommon.

Glucose:    4.1
Ketone:     2.5
Breakfast: Broth, butter, pork
Lunch:      Pork, cauliflower mash, cabbage, cheese
Dinner:     Yogurt MCT, almond butter, LC granola, handful of nuts

I was pretty tired this morning and I have ridden for the last 3 days, I want to ride tomorrow and have the van at work for bike transport, so I drove to work. I have not felt that balanced in the last few days, feeling more hungry and less satisfied, in the first few weeks I had to remind myself to eat. Not feeling satisfied after my broth I also had some of my roast pork but from past experience I need to be careful not to go too heavy on the protein.

The afternoon was again quite stressful and I could feel myself craving chocolate, on the walk to the station the smell of the caramelised nuts or sweet apple vapes were really appealing. The good news is I can feel the trigger, the urge and understand and cope with it rather than just shovelling sugar in me.

I had organised a PT session which I was really not looking forward to it, but as usual I was happy to finish it!! I had a really constructive evening, including cleat-ing up my new road winter boots which I found heavily discounted with one size left, my size :-). Tomorrow is due to be wet, so it looks like they will get their first outing.

Day 36, 5 weeks in, I can feel the change

Blooming box sets, we avoided "The Fall" last night and watched "Fortitude" instead but my brain is clearly wanting to dump some sort of data, I have been having quite stressful vivid dreams on the content. Besides that my middle of the night waking has greatly reduced, with me waking mildly and not wide eyed fully awake.

Glucose:   4.6
Ketone:     2.0
Breakfast: Crackling, broth & butter
Lunch:       Pork belly, cabbage, cauliflower mash
Lunch 2:    Prawn and crab cocktail, M&S salad
Dinner:      Yogurt MCT, low carb granola, pork scratchings, peanut butter, raw coconut choc

Still a slightly sleepy start to the day but got on the bike again, it is certainly getting easier. I don't feel at peak fitness and to be fair I will have de-trained, but I don't feel pathetically unfit. I can certainly build from here and my recovery immediate, minutes after a push and overnight, from a fairly hard ride or series or ride, have both improved dramatically.

What have I seen in the last 5 weeks (10% of the year!!)? I have lost 7kg, become more positive, lost brain fog, stable glucose and ketone levels, controllable hunger, nearly got through my sleep issues and made very good progress on athletic adaptation. Everyone says it take 2-3 weeks to get into ketosis, 6-12 weeks to get adapted, why o why do we all question ourselves?

I think a week or so ago, when my ketones dipped, I think due to muscles starting to adapt, athletically this was a very challenging time. However this time, with greater experience, absolutely no sneaky carbs after rides and full blog audit I stayed strong and turned the corner more easily. I have previously tried to "tweak" with less carbs, timed carbs etc etc. Just respect the process takes time, and for me on I have been "lucky" or my body had not lost all my previous adaptation as the initial process has been much quicker.

I took my crackling into work and we spent all morning eating it, I then had my usual early lunch. I was for some reason still hungry so I had a second lunch. My ride home was pretty solid and I thought I would probably not have dinner. I then decided to have a snack which turned into 3, not balance and not good, it would have been better to have eaten a proper meal.

Day 35, No Whine with wine!

Had a pretty stressful sleep and it was hard work to drag myself on the bike this morning but I was very glad I did. After the usual 15mins of unease I was encourage to follow, not draft, a few others and I managed a pretty respectable pace into work, actually enjoying the ride.

Glucose:    4.7
Ketone:      1.0
Breakfast:   Broth Butter
Lunch:        Smoked salmon, cream cheese, steak, mushroom, tomato, broccoli, wine, coffee
Dinner:       Sausage, crackling, yogurt MCT, almond butter
Ride:          42km commute, better :-)

My bloods, glucose and ketones are lower after a ride, big lunch and wine, the same happened last weekend. Despite this my ride in was good and by mid morning I was feeling pretty positive maybe my magnesium loading had helped? I had a really enjoyable client lunch and the anticipation of it helped keep my hunger at bay through the morning.

After having a couple of glasses of wine at lunch I planned to take it easy on my way home but once my usual 15min acclimatisation had passed I found I wanted to push a bit harder, turns out wine is a good fuel. Maybe I should incorporate it into my race strategy like our late friend Richard who fuelled London-Paris on a camel-back of red wine causing the organisers to state no alcohol in their ride brief.

We had a quiet evening starting the 2nd series of "Fortitude".

Day 34, Still stressed, good ride, busy day

I had a really stressful nights sleep, I don't know what the trigger was yesterday. I have run out of magnesium, amazon delays, and I know that preciously when my electrolytes were not correct it could effect my mood. I will search some out tomorrow.

Glucose:     5.1
Ketones:      0.9
Breakfast:    Broth & butter
Pre-lunch:    Butter coffee
Lunch:         Roast pork belly, crackling, cauliflower mash, buttered cabbage, 0.5 bottle red wine
Dinner:        Chicken, courgette, butter, rocket, dressing, cheese
Ride:            59.3k hills, 162aW, 1654cal, beetroot juice, 3/4 cliff peanut bar

Sitting in the van I was cursing Simon for not confirming he had changed the ride time, not 100% sure of 07.00/07.30 I text him at 07.20 but not reply. I then saw his ride past the end of the road, by the time I called he was gone, I quickly got ready but couldn't see him. I thought he must have just gone ahead for a ride by himself, should I just head home? Just then I saw him again, I shouted loudly, result he heard me.
We called each other pricks for 5 minutes, well mostly me calling him one for not following the simple instructions, my stressful mood had already been stretch thinly by 06.30!! We set off, it was still pretty murky but soon we were on a pretty quiet Box Hill, it was good to see Simon, ride with someone else and to ride some different roads.
I enjoyed this ride a whole lot more than my miserable ride with JamesS 2 weeks ago. I expect for many reasons, firstly today was damp, not pissing down, I was not having ride at my limit the whole time, and my adaptation really does feel to be making progress.
I enjoyed the hills more that I thought having not ridden then for a few months. The 6.5kg I have lost I am sure helped make it somewhat easier than it could have been. I enjoyed the undulation of my efforts, harder up the hills and then recovery down the other side, basically rough intervals. Recently I have been riding the flat route to Windsor and back, just trying to hold some sort of constant pace depending on my company or lack of it.
I had considered riding out to meet Simon but though better or it as I have been finding over 3 hours some what difficult recently, I know we only did 2.30 hours today, but it felt pretty good.

The ride definitely helped my mood, but I was still a bit stresses and wanting some sort of stimulant and sustenance I stupidly had a butter coffee, which certainly wasn't going to help. In the end it was not too bad, but my cravings were pretty strong in the afternoon.

I was very busy before lunch, which Lucy and I made a joint effort on making. I cleaned the bike, took the girls old beds apart, ready for their bunk beds, sorted food for the week and left a big mess of toys for Lucy to sort out. After that I managed to sit down and enjoy my lunch with a few glasses of wine, I even managed a cheeky afternoon nap.

I did feel a bit woowy when I got up but salt and a pint of water seemed to do the trick. I was really full but having strong sweet cravings, I thought I would not need any dinner but suddenly about 20.00 I was hungry again.

After dinner Tax return and blog and bed, a busy weekend.

Day 33, Bit tetchy today, don't know why? Sat 28.01.17

I felt like I slept reasonably well, trying to stick to my new lying on my back position, however my lower back does get a little uncomfortable. I was wide awake by my normal work get up time of 05.30, usual weekend form.

Day 33 metrics                      week/start

Weight                      78.0kg (-0.8/-6.5)

Body fat                    19.9%  (-0.3/-4.2)

Waking blood sugar  5.1mmol/L 

Waking ketones        1.6mmol/L 

Chest                        103cm (-1/-8)

Waist                         90cm (-2/-7)

Hip                            95cm (-1/-12)

Belt                            93cm (0/-5)

Breakfast:   Yogurt MCT, almond butter

Lunch:        Roast lamb, cauliflower and broccoli cheese, almond butter

Per-dinner: Chicken, cauliflower mash, butter, cheese

Dinner:       Mega-king prawn! salad & a glass of wine

Was hungry this morning and thought some broth and butter would help but unfortunately I had none defrosted. Didn't really feel satisfied all day, but at the same time was not that hungry. For some reason I kept getting really cranky today as if I was stressed, which I did not feel I was. 

Despite that I had fun with the kids, a little running around, swimming and my inaugural visit to Costco.....

I am riding with Simon tomorrow, so I spend 10 minutes fixing my new mud guards to my bike, looks like it might be wet again. I have not ridden with Simon for a while nor have I been out to the hills, hopefully it will all go well.