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.

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)

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.

Day 90, still a bit shabby, Sunday 26.03.17(metrics)

Relatively early night but back to 4 in the bed again so not the best nights sleep.

Weight                      76.5 (-8.1) 84.6kg

Body fat                    18.7 (-5.4) 4.1%

Waking blood sugar 0.9 mmol/L

Waking ketones        4.9 mmol/L

Chest                        104 (-7) 111cm

Waist                         87 (-10) 97cm

Hip                           93 (-14) 107cm

Belt                           90 (-8) 98cm


Lucy, Rachel and Kate had the breakfast run today, lovely sunny day and the girls did well. I wasn't on good form still feeling washed out from yesterday so I swerved the coffee and wine. After everyone left I had a kip and in the evening I had a lap of the park just to get some fresh air.

Day 89, Upset tummy, no ride. Sat 25.03.17

I started to feel a bit sicky when trying to get to sleep but i was then up from 03.30 with a runny tummy. I clearly binned my ride and spend most of the day in bed, I started to feel a bit better mid afternoon but still not great. Did not do any measurements today.

Day 88, could feel it in my legs

Was not too tired despite the ride and being on lates, waking just 20 min later make a big difference.

Glucose    4.9
Ketone     0.6
Breakfast Sausage, avocado MTC & coconut yogurt smoothie
Lunch      Pork rib and wrap free burrito
Dinner     Chilli, cheese, courgette, 85% chocolate

Had another pretty busy day and thought I would get the train home as I wanted some rest before my ride with JamesS tomorrow. But it was a lovely sunny day with a tail wind so I jumped on the bike and sailed home.

I felt pretty tired and wanted to go to be early but stayed up a bit to watch red nose day.

Day 87, some normallity... only until 13.30

Slept pretty well and tiredness starting to unwind.

Glucose      5.2
Ketone        0.1
Breakfast    Coffee, butter, yogurt, MCT, almond butter, cashews
Lunch         5x fried chicken and 7 hot wings.......!
Dinner.      Yogurt mct almond butter
Ride            108k constant head wind, dried fruit and granola.

I thought my ketones had pretty much stabilized but clearly not. I am not sure what it was that smacked them in yesterday's food, maybe too much protein.

With them low I had a low carb not zero carb breakfast and ate on the bike, it all felt ok. The ride was pretty hard, I did not want to push too much but it was just so windy it was hard to stay within my target effort. I was pleased to drag out 4 hours, it has helped stop the feeling of decline and a small step forward. Like every year rapidly running out of time before the first event. I cant say I enjoyed today's ride, but I didn't hate it, I hated the wind.

Day 86, Lets try and make a bit more of an effort Wed 22.03.17

I was really tired last night, I don't know if it was just from my commute I felt really cold like I was getting unwell again. However a reasonable night sleep and although still tired I felt much better this morning but thought best to stay off the bike.

Glucose    5.3
Ketone     0.4
Breakfast  Avocado, MTC, lime and coconut yogurt
Lunch       Burrito salad and a spare rib 
Dinner      Coleslaw (ceasar dressing, had no mayo) Chilli, cheese, yogurt mct almond butter little 90% chocolate

Was pretty hungry but dissembled the Nomad to have powder coated blue :-)

Day 81-85, Got a ride in and still going. Friday-Tuesday 21.03.17

I finished last week feeling a bit under the weather and apprehensive of going out Friday night and riding with JS on Saturday morning. As it turned out they were both good, I did well on the video horse racing and won lots of prosecco  and got quite "tipsy"...

I was definitely not looking forward to riding with JS, he only knows one speed and I was not up for that. However after trying to back out he promised we would have an easy 100k, which was exactly what we did. JS actually enjoyed it and it was exactly what I needed. To get out, enjoy it, push but not too hard. I was tired after but not wrecked. The ride felt good, I ate some dried fruit while out and felt like I had a bit more energy.

Saturday afternoon and Sunday morning I made great headway in sorting the garage out. I can now use it and access my wall mounted bikes.

Sunday afternoon we had out "Old peoples tea party", not the official charity name. It is a charity that Lucy supports and she puts so much work into the day, they all really enjoy it which is lovely to see.

By the evening I was pretty tired and feeling quite low and wanting a good nights sleep ahead of work, unfortunately with 4 in the bed by 01.30 that did not really work out that well.

On Monday I took my bike into work in the van so I could ride it home......well that didn't work out either as I took the wrong shoes with the wrong cleats. Although this thoroughly irritated me the extra rest may have helped.

Tuesday I was determined to ride so I took the road bike, lovely day clear skies but a bit cold again. Felt pretty good and I pushed a little harder but was a naked ride with no HR, Power or Strava!!!

I have been making an effort to eat better meals but I am also eating a lot of nuts and quite a lot of 90 chocolate. That said my weight seems to have stabilised at about 76-77kg and my ketones are back about 0.40. My Metrics seem pretty stable too, I will try and record them on Thursday.

Day 77-80, Mon-Thursday, Speck of light

I don't really want to group days together, but then the blog was meant to be about my keto and training experience which have both been pretty minimal.

My bloods have been constantly mid 5'sfor glucose and  0-0.2 for ketones and I have put on about 3 kg.

I have been really struggling to get over this cold probably because I am a bit run down which I added to by pushing to hard on the bike 2 weeks ago.

I did get out for a gentle ride today and I was unable to hold 200watts, that said my heart rate was not high for this effort but I just felt lacking in any power. This lack of energy, on the bike, could be in part due a reversal of my muscles adapting to keto. I have stayed low carb but I have not been exercising so the muscles have not been forced to metabolise fats? I don't know its just a though but at least I had a ride.

7 weeks to Fred Whitton and rather than being excited with the hope of smashing it I am now in that place where I have been so many time before, massively under prepared and wishing I had not signed up..... I will try and get out again at the weekend, not sure I can keep up with JamesS as planned.

Day 73-76, Hanging on by my fingertips.

I have been really struggling, overtired, tail end of cold and brain fog. I have not had the energy to cycle and this is always a negative spiral as I don't really unwind so well etc. I have just about managed to stay low carb but not keto so I should take solace in that i have swerved the sugar.

I have not had my blood meter, weighed or measured myself so I need a reset but I also need some time......

Day 72 (wed), All's not lost

I have been pretty much dead to the world recently apart from waking before I would like, again last night I did not notice Emilia join us except for the odd had coming over just to check I was still there.

Glucose:    5.4
Ketone:      0.4
Breakfast:  Sausage
Lunch:       Chilli, cheese, lettuce
Snack:        Walnuts
Dinner:       Chicken, chorizo, coodles, butter, nuts chocolate, little wine

Despite my indiscretions last night my ketones were not worse than the day before however I was really hungry this morning? Had to get breakfast by 08.00! I still felt hungry all morning and though about having mu lunch at 11.00, I was really busy so it was after 12.30 before I had time. I think the liberal cheese helped satisfy me.

Busy at work and off the bike, late home, say good night to the girls made some dinner, caught up with the blog, off to bed.....