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.