Wednesday, 10 May 2017

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.




Wednesday, 3 May 2017

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)

Saturday, 22 April 2017

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)






Monday, 17 April 2017

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





Friday, 14 April 2017

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