i will use when i began atkins as a reference for the days. I began on aug, 25, 2004.

day 1.

12 miles ride consisting of: 2 1/2 miles up a 1 in 10 hill (took 30 mins, 10 to get back down). cold weather, bit rainy, feel good. 1 hour.

day 2.

18 miles including: about 1 1/2 miles of more than a 1 in 10 climb. some speed work on flat (if very badly repaired) roads. weather fine, quite cloudy, feeling absolutley shot at final climb - guess my body wants those carbs (sorry bod, not gonna happen). 1 hour 20 mins.

day 3,

60 mins of cycling on the rollers in my garage at average 18mph. the bad thing about indoor cycling training is that there is not any wind resistance so you tend to get hot very quickly and then sweat tons. still good cardio workout.

day 4.

60 mins hard cycling on road. very undulating and hilly, so i was happy to get an average of 15mph when i checked my cycle computer.

the last ten mins of the ride were HELL. i must have totally burnt up all carbs and my body must be slow to adjust to burn the fat. felt really cold, and tired even though i was sweating buckets. i've had this before when i didn't have enough to eat before i went out so i know what caused it - zero carbs.

day 5.

same as day 1 but better weather.

day 6.

after pigging out the night before i decided i needed to take drastic measures to get back on track. on the CKD web pages it recommends over 90mins of cardio to boot you back to ketosis. so i have just done 100mins in the cal burning zone on an empty stomach. hopefully it's worked.

if you do train indoors i have just discovered the benefits of having a fan set up on you. normally i (and the floor) am dripping with sweat. however, today i wasn't too bad. should have started doing that a lot earlier!

to sum up: 35 miles in 100 mins. average speed 22 mph.