Day 12, It started with a glimmer of hope and an elevated Heart Rate

I woke at 03.00 and couldn't get back to sleep, got up at 4.15 as I thought it would be better to watch TV. I am a bit stressed at the moment. As it got light I could see it was wet and murky outside. With the combination of feeling very tired and my recent painful, heavy legged, grinding out every turn of the pedals rides, I did not fancy venturing out. I am sure I could feel a cold or my leg had fallen off, whatever, going out was definitely not a good idea. Lucy kicked me up the arse told me to go and that I always feel better after.

Glucose:4.7
Ketone: 2.3 (07.30)
Ketone: 3.3 (10.00 after breakfast, before ride)
Ketone: 5.5 (post ride)

Breakfast: Broth, butter, MCT (07.30)
Lunch:      Moussaka, cauliflower mash, cheddar
Afternoon:Glass of wine
Dinner:      Chicken, courgette, broccoli, cashew, garlic, chilli, coconut butter stir fry
Ride:          Pre salt & water, during water, post salt & water

I headed out, 3 hours forget that, an hour is better than nothing. First 20 minutes, my legs felt light, smooth, it wasn't a grind. My heart rate rose, then pushing up a little rise it rose further to 164, that is my high carb threshold. I was not puffing or working hard, another dig and I was having to try much harder 174.

Ketogenic heart rate- Over the years I could see that my heart rate was more elevated when in ketosis. At the beginning when glycogen and ketones are low I found I could either not elevate my HR or it would be near threshold but with no power. I think the former problem, as previously mentioned, is due to a lack of salt/water loading. The latter I think is the body just screaming with no fuel. When the adaptation strengthens the power starts to come back. I also noticed a higher resting HR.

I could find little or not info on these phenomenon and it was only last year when I had mastered my salt in take did I have the confidence to push through my old high carb HR threshold. I found that my keto threshold was 8-9 beats higher (172 rather than 164). More interestingly I could hold a HR of 169-170 only a couple of beats bellow my threshold for a considerable time. In the Marmotte I wracked up 5.25 hours in the 162-172 range.

I slowly found a few other people who were experimenting on themselves reporting the same. This year on dietdoctor there is quite a few presentations covering these matter as the research has caught up. They have also reported an elevated resting HR but with a lower HRV, a discussion for another time.

So after the first 20 mins of my ride I was really encouraged, my power was still massively down, but my legs felt good and I was enjoying my ride. Lets go back to plan A,  go for 3 hours and see how it works out. I had broth and butter, 2 hours before the ride, then a pint of water & salt before I left, I only drank water on the bike. Saying that at the moment I keep forgetting to drink. I wasn't hungry I felt pretty good and my form held for most of the ride, just the last 20 mins was a bit harder. Lucy was right I did indeed feel batter. I am very happy a good step forward, I have the confidence to go out and train again.

Ride 27.12.16 Av HR 137 Av Watts 160 (first day, not depleted)
Ride 07.01.17 Av HR 154 Av Watts 167

My only issue was when I came back I was pretty hungry but when I tried to eat I experienced stomach cramps which was annoying.

The girls haD a party this morning and then a second this afternoon, they had a lovely time but unfortunately poor Thomasina redecorated the inside of the car literally as we pulled up to the front door.
I had to forced myself to eat this evening, I had zero appetite but I needed to refuel my ride effort and I might try and get out again tomorrow.