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