Decided to have another go with the Bike Barn ride this morning. Last week I bonked and subsequently found myself riding home solo. This time I rode the remaining 11 miles solo again BUT it wasn't because I bonked.
This morning when I got up I did my typical morning routine. For breakfast I had a little salmon, some cheese, and a little salami. In total it was a little over 300 calories for my breakfast. 30 minutes before I left the house I had a shot of KetoForce, 5 MAP amino tablets, and a 1.25 servings of UCAN Superstarch.
For nutrition during the ride I took two separate servings of UCAN with 3 scoops of BCCA powder in each. Each of these servings were loaded in a Hydrapak SF150 soft flask. For emergency backup I took two packs of squeezable almond butter with maple syrup. I had 3 bottles of water. I figured if I was in ketosis (which I was, BHB was .7 this morning) I have about 70,000 calories (maybe more) of nutrition packed just under my skin.
Today's pocket stuffers.
Much like last week my I met my buddy Todd at 6:40 and we rode up to the Bike Barn. 40 minutes later we were there. We spent about 10 minutes in the parking lot before we gathered up and rolled out.
Pace to Wee-mart was spirited. I felt good. Made some pulls, pulled in some breaks, it pretty much felt like the same ride as last week. Actually, when I compared the two rides they were really freaking close in just about every aspect. About midway through this section I downed one of the flasks of UCAN - it had been about an hour and a half of total riding when I took this serving.
Comparison of Bike Barn to Wee-Mart (last week and this week)
Just like last week, at Wee-Mart I felt good. I refilled my bottles with water and got ready for round 2. I didn't eat or consume anything here other than water. The trip home would be the real test of the UCAN. One of my buddy's mentioned he wasn't feeling it today so I wanted to watch him in case he bonked. I figured I'd shut it down and just ride home with him once I got to last weeks bonk point.
After we got rolling, the speeds picked up and I eventually found myself with the front group in a break of 5 guys. We continued to open the gap. Eventually, I pulled out of the group. I had made it to where I bonked last week and I was still feeling good. My strength was fading from the work put in up to this point but this is more of a fitness issue rather than a nutrition one.
I was extremely pleased! Not only had I ridden hard, I was still capable of going on further, I can now call the UCAN test a success. Now I slowed down and waited for the big group behind us so I could ride with my buddy. As I slowed up I took half of the remaining serving of UCAN, I figured I'd give the other half to my buddy if he needed it.
The numbers for this section today were MUCH better than last weeks!
When the group caught up with me my buddy wasn't there. I asked and someone said they think he turned off. I pulled over and waited a few minutes but never saw him coming. "well hell!" I thought, "I'm riding home solo, again..." I then finished off the other half of the UCAN shot. 3.25 servings of UCAN for the day. I remember thinking "Hope this doesn't knock me out of ketosis." More on this in a bit.
The ride back to Bike Barn was uneventful. I kept hoping my friend would come up on me but I never saw him. I can honestly say the solo ride back was so much easier today compared to last week. I was able to stay on top of the gear, I could maintain my speed, and I wasn't suffering at all. I made the trip back faster this time (a little over 2mph faster.)
I got back to the parking lot and my wife picked me up and brought me home. I made it back just in time to not get rained on.
I'm pretty damn happy to have the nutrition part figured out! I'm sure I'm gong to need to fine tune it some but for now, I think I'm on the right track.
So what did 3 scoops (70 grams of carbs) do to my ketosis? As of right now (5 hours later,) it's done nothing.
When I got home (30min after turning my last pedal stroke) I checked my blood ketones, breath ketones, and blood glucose. Ketonix showed 47 for breath ketones. Blood glucose was an alarming 100 (alarming to my normal 66-90). BHB was 2.5!!!
An hour and 50 minutes after that I retested, my blood glucose was down to 91 and the Ketonix was showing 58 (a nice red light was flashing)!
3 hours after the above measurement, blood glucose was still 91 but Ketonix was showing 65 (still blinking red and the actual number is rising!)
70 grams of UCAN may have been overkill for today but I'm still in ketosis, my blood sugar is returning to normal, and I feel pretty dang good. I will definitely dial it down a little next time.
This was an incredibly productive day and I'm very excited with what I've found. I don't know if UCAN is the "end-all beat-all" but it works for me and now I got a solution for longer rides. Did I mention I rode for 3.5 hours, expended 2,500 kilojules of energy, and only consumed a mere 650 calories before and during the ride. I didn't eat for another hour after we got home and even then I wasn't hungry but knew I should probably eat.
This keto "thing" looks like it will work for the bike!
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