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.
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