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.