We've had some pretty serious summer heat this week which has been interesting for sleep and hydration. I was able to smash through an 85km ride today in high thirty degree heat feeling reasonably good. The only major issue I had was sweating away most of the sunscreen after about 3hrs so the skin was starting to get pretty hot towards the final third of the 5.5hr ride. The UV levels here are insane! I'll be carrying a small tube of sunscreen from now on. The ride itself was fantastic, and despite the heat I was able to keep things at an aerobic pace to avoid blowing up or dehydrating. Best of all, it was completed without any sugar, just water (with some zero-sugar electrolyte salt tablets), a handful of almonds, and 4 boiled eggs. My weight this morning was back down to 70.4kg, which means I've dropped the extra fluids I was carrying from the Christmas naughty food. HRV readings are all positive, sleep is solid, and overall energy levels have been on the high side this week. All good signs that I'm tracking well for the 3 Feb race.
Some excitement this week with the arrival of my Precision Xtra blood glucose/ketone monitor which I ordered from the US through eBay. I did my research on these, and was looking for something that was affordable and accurate. It's simple to use so I highly recommend it if you're ok with pricking yourself to extract the blood drops :) Based on the first readings my blood glucose post exercise was at 70 mg/dL which is on the low side of the recommended healthy range but definitely safe, and pretty good considering it was straight after morning training sessions and the usual 12hrs of fasting that precede it. Now, what I'm more interested in is ketone levels. These are sitting at 0.4 mol/L, again within a healthy an optimum range for my current levels of activity. What really excites me about all of this is that:
1. My body has adapted to the keto diet, and is producing the ketones needed to sustain my training;
2. The steady weigh cut has been pretty easy to manage. I'm also at 13.4% body fat according to the Withings scale;
3. I'm not blowing up on the bike during long rides; and
4. I'm not relying (or craving) on sugar anymore to fuel rides e.g. gels and energy drinks.
I go back to work this week which means things will return to the regular routine. I'll post up diet details next week if I can figure out how to neatly publish these from MyFitnessPal.
Until the next post.
I'm a 36 year old male from Carwoola, New South Wales, a small rural area situated just outside of Canberra, Australia. I'll be using this blog to share my experiences with training, dieting, and other methods to optimise overall well being. The basic idea behind all of this is to have lots of fun with the learning and experimentation process. It's worth noting that what may work well for me may not work as well for others. I also don't think there are right or wrong answers, as things are constantly changing and evolving.