Helpmytrap

At least 2tbs Kerrygold grass-fed butter (I like up to 6 tbps, or 80g or 88 ml). 1-2tbs of MCT oil (15-30g or 15-30ml) 2 cups (~453g or 500ml) of hot coffee

Placebo effect... If you believe it will make you faster, it most certainly will.

Good day out on the bike today, legs hurt but I felt strong. Meals were as follows Bfast: 40/45g Butter/Coconut oil b-coffee, 2.5 scrambled eggs with chicken, bacon and feta with added butter, olive oil and salt. Stage 1: SingletrackFuel with choc milk as recovery. Brunch: 1.5 scrambled eggs as above, droewors and 5g coconut oil. Stage 2: Epic Pro, Gu, 10g coconut oil (put oil in an empty BG test strip bottle, you can fit 12g in) and choc milk as recovery. Lunch: 1.5 scrambled eggs as above, droewors, fatty biltong and 10g coconut oil. Stage 3: Epic Pro, Gu, 10g coconut oil. Recovery: 2 pieces of boerewors (swapped the roll for extra boerewors ) and lots of fatty biltong. My carbo "loading" the day before was about 20g of complex carbs (spinach, lettuce, string beans and a little yellow pepper.) So in A bunch I came 2nd, 2nd and 1st and took 1st overall. As the day progressed I felt stronger and stronger while the other guys got weaker and weaker, so much so that I did between a third to a half of stages 3's pacing. Not knowing to what extent the carbs effected my riding though.

And there I did a 3h15 race in my first week and then a 17h30 training week in week 3 with one of the rides being 4h20. From what I have read is that in the beginning stages of Paleo and LCHF dieting, one should do no more than a 3hr ride and for obvious reasons must be below threshold.

Good Morning. http://www.wallpaperswala.com/wp-content/gallery/good-morning/sun-rising-good-morning.jpg

Some lekker roasted cashews. But I'm sure it'll depend in what zone you are riding; below LT you could have MCT, although not necessary. But I'm sure that potatoes are your best bet when above threshold. I will definitely keep a close eye on this topic since that is the type of riding I do 60% of the time. What would really help is if JCZA could give us some scientific data (as will I once I get Ketostix), ie Ketone body concentration before race day and then after race day with the race being fuelled on Hi GI carbs like GU's and "race mix" or whatever you call the stuff you put in your bottles. What I'm going to do this weekend is ride with a bottle of SingletrackFuel and water on stage 1 and 2 (that way I get carbs and protein) and then a conventional carb mix and water on the final stage. I'll also take GU's when feeling flat.

Those are ridiculously expensive compared to @flexia's prices!

I thought I'd see what Lo GI veg does to my BG, so I made a super salad. Super referring to nutritious... BG before was 3.8 and 30min postprandial was 5.2. At 10g carbs per meal with majority fibre I know I can actually eat this twice a day to get enough micronutrients in. EDIT: I see my 60g of raw spinach didn't make it onto there.

Makes sense. The Jock is going to be interesting this weekend, really hope that I have the legs to at least stick with the bunch. Usually I'd be the one throwing everyone in the hurt box on climbs, going to have to ride strategically. I must also add that I'm really happy with how my body is looking at the moment.

To my understanding that would mean that I'm not yet in ketosis because it would seem as though my body is producing glycogen to fuel my muscles?

@htone - Some interesting numbers for you. BG before ride was 3.7 but after a 52min ride @ 66% it was 6.1.

I'm amazed at how these cars shatter and just fall apart in these crashes.

No exercise, I haven't touched the bike since Sunday. (Haven't been in the mood.) Although I did do some core last night, a few push ups (usually I have to do sets of 10 due to fatigue -it's been a while- but I did 30 in one shot last night, easy peasy)as well as sit ups and biceb curls.

I don't know if you guys remember me posting a week and a half ago about me feeling sick and throwing up in the early hours of the morning, anyway it's happened twice since then with the most recent being 30min ago. I've finally found the darn culprit, Lindt 85% chocolate!!! I felt perfect this evening, then had a quarter of a block and it wasn't even 10min before the acid reflux started. Kind of sad that I can't eat it any more.

What is the price of Ketostix?

Good question re the smoked chicken, not sure how it's made. I cooked up 1kg of chicken liver with about 150g onion, 65g yellow pepper and 100g tomatoes. Bulletproof coffee this morning was 41g coconut oil, 21g butter (a combination of Kerrygold and Clover Springbok.)

I tested my BG 3 hours after the above test (without eating) and it read 5.7. I couldn't understand how it was still elevated so I tested it a few seconds later and got 4.9!! So in the space of 10sec it differed by 0.8. Not very consistent at all, brings me to question all the other readings.

Why not try a Spez Phenom 143 test saddle for a while? Everyone's different, people swear by Gobi's but I find it to be hell uncomfortable. I love my Spez Phenom 130.

I also realised now that I thought you weighed 67kg instead of @The_Warthog.

I usually ride 1.2/1.4bar on 2.25/2.1 tyres. (On a 100mm HT) If you're rims are knocking rocks at those pressures you need to loosen up! Elbows and knees bent outward and work the bike to absorb the trail.

I'm 61kg and have put countless dents into my rear Crest rim (low pressures combined with a lack of staying loose or misjudging an obstacle). But nothing a shifting spanner couldn't bend straight again. After a year of riding the front rim is still perfect but a nipple did pull through the rear rim the other day. Sending my wheels in next week to be fixed or replaced (hope not) and the spoke tension redone. So as long you don't go too low on the pressures you should be fine. I only had issues at 1bar with the front tyre and 1.2bar on the rear.

I'm a little confused at the moment, 30min postprandial BG was 5.7mmol/L and all I ate was chicken liver, smoked chicken with olive oil and bulletproof coffee. I'm going to have to test which of the above is "spiking" me.

I eat between 20-40g of coconut oil a day at breakfast. My next purchase will definitely be odourless though, I'll start eating more then, include it in my post ride coffee. My question is how does one eat this during a ride as it is "an excellent energy source during intense exercise"? Maybe you should empty out those huge USN Vooma toothpaste tubes and make some paleo GUs, haha.

I think what I'll do is cook up a big batch of scrambled eggs on Friday to eat on Saturday. Will throw in lots of cream, butter, bacon and chicken liver, maybe some butternut and cheese too.

We did an urban ride this past Sunday and this was also my first attempt at editing a video (criticism is welcome.)