• René Pothetes

Week 4 HRT

Week 4 HRT – Just rode another 100 miles – feeling amazing!

I can’t say it’s the hormones, but I can say that stamina and recovery as quick. The ride was uneventful and achieved another personal best.

Fatigue has disappeared and so has water retention issue – woo hoo!

I’m getting a lot of questions about my preparation for riding 100 miles (second century in a month, trying to do one each month)

Here’s the low down; my nutrition is very well dialed in so I don’t make many changes prior. My body has shifted from being a carb-burner to being a fat burner. I don’t monitor ketosis anymore, my eating is basically 55-60% healthy fats, 25-30% protein and 10-20% vegetables.

5-6 days out, lift weights, do cardio.

3-2-1 days out, lighter/slower/longer cardio.

Day prior, did yoga.

Sleeping minimum 8 hours each night.

4-5 days out – very focused on getting one full gallon of water each day and not drinking caffeine after noon. Limiting alcohol.

Evening prior, added yams to dinner meal. Drank 16 ounces tonic water (quinine helps stave off cramping).

Morning of – no changes to my morning routine. Had bulletproof coffee and began ride within 2 hours of waking.

During ride – at 2 hours 20 minutes I ate a packet of Justin’s Cashew butter.

At 4 hour mark, ate package of almonds – over course of 30 minutes.

Drank 3 quarts of beverage containing Beet Elite, Chinese herb blend (Tian Chi), Vitamin C packet and 1 salt tablet.

I didn’t purposely limit food intake, just didn’t need any more fuel because my body burns fat. Seems to be an unlimited fuel source!

Many years ago, when I first started riding, I did a lot of carbing-up prior to and during a ride. I can’t tell you how awful I felt during those rides, and after. Constant drops in energy, needing to rest more during a ride and then recovery – very slow.

So, that’s my routine. I love that I can push myself and not feel broken or wasted afterwards. I’m going to put this to another test in July when I do two back to back days of riding, either 75 each day or 100 each day J

Thanks for all your support! I’m happy to answer more questions if you have.

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