Day18 - Interval Session 2

Well workout number 2 sucked.  I'm pretty sure it would have sucked regardless of the fuel - ketones, carbs, or alcohol.  First time I can recall doing over-unders this year.  An hour thirty worth of saddle time tonight with 30 minutes at intensity.

Today I felt pretty good.  I slept last night pretty well but still got up early.  Got on the scale this morning and was down to 229 lbs, I've broken in to the 220's!  

Legs felt recovered so I opted to workout today.  They were a little tired yesterday from the previous workout but today they felt fine.

I opted not to eat any food prior to the workout however I did take a shot of KetoForce and the standard 5 MAP Aminos.  I took these approx. 10min before I got on the bike.

For today's session I was inside on the trainer so I could control the workout.  I figured I'd do 20min of easy zone 1 and 2 to warm up to break in the legs followed by 2 sets of 15 minute over-unders.  This gives me 30min of volume which is what I figured I could pull off with my current fitness level.
After the 20 minutues of warm up, I loaded the over-under program and got to business.  This program has its own warm-up so 10 more minutes of easy riding to get ready.

The first session was tough.  I was breathing hard and my legs were feeling heavy after it was over.   I had 5 minutes to recover and get ready for the next.   The second was tough from the first 10 seconds through the end.  With one minute in, I was starting to wonder if I could finish 5 minutes let alone 15.  Taking it breath by breath and minute by minute, I pushed through and finished.  It's amazing what you can do when you break down such sessions of misery in to breaths or pedal strokes or whatever you can distract your mind with.  That 2nd 15 minute session was almost as tough as last weekend's scratch race, all that was missing was last weeks heat.

I pedaled for another 25 minutes to spin my legs and cool down.  It was a good workout but very tough.  I didn't bonk on this one so I think I'm far enough along the keto path to race and go on longer group rides.  Form what I've seen this week, I don't think being keto will be an issue, I won't know for sure until I do an actual race but I'm convinced I can still train and perform while being in ketosis.


Warm-up Session

Interval Session