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.