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.