Type2 Diabetes and long rides

Kehard said:

So my goal is to extend my rides to 50 miles or better. I'm not a fast rider and on the street, traffic, stops etc, my rides are about three hours. I cant carb load before hand without suffering from high blood sugar (makes me sleepy) and carb lite bars and such seem to be not enough. Anybody out there have these issues and if so, what suggestions might you have. Its actually the last five/ten miles that seem to take the most toll. Power bars gas me up too much and let me down fast. I dont want to curtail my riding goals for lack of energy, but the bonk towards the end is not much better.

I would try putting something in your water bottles. I typically buy the powered Gatorade and mix it into my water [but you may need to refill your water bottles on long rides, so perhaps it would be a good idea to bring some power along as well].

You can measure exactly how many calories/carbs you want in your drink, so this might be the best option.

-Bullseye

Bullseye_blam said:

I would try putting something in your water bottles. I typically buy the powered Gatorade and mix it into my water [but you may need to refill your water bottles on long rides, so perhaps it would be a good idea to bring some power along as well].

You can measure exactly how many calories/carbs you want in your drink, so this might be the best option.

-Bullseye

thanks, I'll look into it

Try dried fruit, it is my fuel of choice and it is easy to carry. (I like raisins)

I Am Type 2 Diabetes Mtb Racer From Puerto Rico, I Train Long Hours On Road Bikes To Stablish Endurance. I Need To Be Very Carefull With Blood Sugar Levels. I Do A Test Before Breakfast, An Hour After Breakfast (wish Is Prior To Training) An Then After Traning.

I Write Down All (from What I Eat To How I Feel During Training) And Find A Perfect Spot (in Terms Of Blood Sugar).

May Take A While To Get The Rigth Portion Of Breakfast And Energy Drinks To Consume But We Need To Take Care Of Our Health And Don't Let Anything Prevent Us To Practice This Great Sport.

Keep Track Of Your Levels After The Ride. I've Suffered Low Blood Sugar A Few Hours After Training. A Recovery Drink And A Good Carbo Load Dinner Is A Must.

zayas said:

I Am Type 2 Diabetes Mtb Racer From Puerto Rico, I Train Long Hours On Road Bikes To Stablish Endurance. I Need To Be Very Carefull With Blood Sugar Levels. I Do A Test Before Breakfast, An Hour After Breakfast (wish Is Prior To Training) An Then After Traning.

I Write Down All (from What I Eat To How I Feel During Training) And Find A Perfect Spot (in Terms Of Blood Sugar).

May Take A While To Get The Rigth Portion Of Breakfast And Energy Drinks To Consume But We Need To Take Care Of Our Health And Don't Let Anything Prevent Us To Practice This Great Sport.

Keep Track Of Your Levels After The Ride. I've Suffered Low Blood Sugar A Few Hours After Training. A Recovery Drink And A Good Carbo Load Dinner Is A Must.

Thanks.
As a casual rider, I put in over 1k last year in three months, but never made my goal of a 50 miler. Did 43+, but bonked hard afterwards. Like you say, its a matter of trying to find the right combinations. I've been experimenting with juice, water and salt mixtures for hydration, I have had problems with commercial drinks. The dried fruit might work if I can find the right combo. I know from past experience that raisins get me quick. Less than a handful will put me to sleep (my reaction to high blood sugar). Realizing that there are other choices out there, I will try something different this season. I do love to ride, and I dont plan to quit because of this if I can avoid it.
Thanks again.

[font=Arial]Do you take insulin or oral meds? I am also T2. I usually do about 50-75 gr carbs about 30 minutes before a long ride. I carry a banana or 2 or a banana & a cliff bar for a 50 miler. I use 2 water bottles one with plain water & 1 with 50% diluted GU2O powdered drink. I take a bite or 2 of either the bar or banana when I feel a crash coming. The banana works faster though. I always keep energy gels in case of an emergency. I would rather have my #'s go too high than too low. Besides they are going to drop fast after the ride. If you react like me, after the ride is when I also have to watch for crashing. I usually feel it dropping and have to take in more carbs than usual sometimes almost double just to avoid bonking. Hang in there.[/font]
[font=Arial][/font]
[font=Arial]Paying for my past indiscretions,[/font]
[font=Arial]-gawnfishin[/font]

Kehard said:

So my goal is to extend my rides to 50 miles or better. I'm not a fast rider and on the street, traffic, stops etc, my rides are about three hours. I cant carb load before hand without suffering from high blood sugar (makes me sleepy) and carb lite bars and such seem to be not enough. Anybody out there have these issues and if so, what suggestions might you have. Its actually the last five/ten miles that seem to take the most toll. Power bars gas me up too much and let me down fast. I dont want to curtail my riding goals for lack of energy, but the bonk towards the end is not much better.

gawnfishin said:

[font=Arial]Do you take insulin or oral meds? I am also T2. I usually do about 50-75 gr carbs about 30 minutes before a long ride. I carry a banana or 2 or a banana & a cliff bar for a 50 miler. I use 2 water bottles one with plain water & 1 with 50% diluted GU2O powdered drink. I take a bite or 2 of either the bar or banana when I feel a crash coming. The banana works faster though. I always keep energy gels in case of an emergency. I would rather have my #'s go too high than too low. Besides they are going to drop fast after the ride. If you react like me, after the ride is when I also have to watch for crashing. I usually feel it dropping and have to take in more carbs than usual sometimes almost double just to avoid bonking. Hang in there.[/font]
[font=Arial][/font]
[font=Arial]Paying for my past indiscretions,[/font]
[font=Arial]-gawnfishin[/font]

Thanks
i havent tried the fuel gels, but I did take power bars with me (regular type). they helped a little. I suspect I need to fuel sooner than later. I dont use insulin (so far), thats part of why I got back into cycling, aside from just the fact that I like it. I agree, high is one thing, low is bad. Very bad! And yeah, I crash, but it starts before I get home. I'm getting alot of good suggestions, mainly that I need to think about food like water...take it before I think I need it. I just need to figure out the best combination. I check my blood sugar before the ride, I try to boost up to around 120, and I check when I get back from an average ride, which is about 20-25miles, and it can be down to 85-90. Obviously a three hour ride is going to take a lot more out of me. Like I mentioned, the power bar helps, but only one, anything more upsets my stomach. I'll keep trying other things. And I'll keep riding...You too!
Thanks

Remember that insulin sensitivity is increased post exercise for about 2 hours so this is the time to really take care and measure fairly frequently see rate of glucose depletion. Look at consuming 1-1.5g cho/kg bm immediately post-exercise. During exercise (>60 mins) look at:

Blood glucose (mmol/L) <6 then 50g cho per hour
Blood glucose (mmol/L) 6-10 then 25-30 g cho/h
Blood glucose (mmol/L) 10-14 then 10-15 g cho/h

Remember these are only guidelines and you will need to experiment to find what works best for you.

Best of luck
Jason

I was told I had type 2 diabetes in September of last year. I am currently training for the Seattle to Portland ride (100 miles each day for 2 days). I was referred to the Gu 2 O sports drink. It only has 6g of sugar per serving, which is far better than the Gatoraid of 14g. I am also using peanut butter sandwhiches made with sugar free bread and natural peanut butter. I take one of these along for about every 25 miles (or 1 & 1/2 hours) of riding. So far, it seems to be working well. I have been able to go 60+ miles and have had energy left at the end.

kwhite01 said:

I was told I had type 2 diabetes in September of last year. I am currently training for the Seattle to Portland ride (100 miles each day for 2 days). I was referred to the Gu 2 O sports drink. It only has 6g of sugar per serving, which is far better than the Gatoraid of 14g. I am also using peanut butter sandwhiches made with sugar free bread and natural peanut butter. I take one of these along for about every 25 miles (or 1 & 1/2 hours) of riding. So far, it seems to be working well. I have been able to go 60+ miles and have had energy left at the end.

worth a try, besides anytime I get to eat peanut butter the better. It's one food that doesnt actually bother me much (go figure!). I need to look into a sports drink and I also used to use Gatoraid. It always worked well, but that was before I was diabetic. I bought a hydro pack last weekend, so now I can carry extra water for the longer rides and a bottle or two of 'drink. Good luck on the ride (or did it already happen?).

Kehard said:

worth a try, besides anytime I get to eat peanut butter the better. It's one food that doesnt actually bother me much (go figure!). I need to look into a sports drink and I also used to use Gatoraid. It always worked well, but that was before I was diabetic. I bought a hydro pack last weekend, so now I can carry extra water for the longer rides and a bottle or two of 'drink. Good luck on the ride (or did it already happen?).

Thanks. The ride did not happen yet. It is mid July. Although, I am up to doing 70 to 90 miles per day on the weekend. The diet is working pretty well. For a sports drink, you may want to check out the Gu2O. It has less sugar per serving than Gatoraid. Doesn't taste bad either.