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Nutrition for Diabetics doing long rides (Read 871 times)

Tiger_Mike

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Nutrition for Diabetics doing long rides
Jul 4^th, 2013, 6:15pm

Anybody got usefull nutrition advice for a diabetic working up to longer rides? I think I've got the hydration and nutrition thing during the ride figured out, but I'm struggling with the pre ride nutrition. I had a PB&J sandwich and a piece of toast with maple cream on it for breakfast a little more than 1.5 hours before starting the ride today, and I just didn't feel good for the first couple of hours. After that I was fine, and I was actually stronger and faster at mile 30 than I was at mile 10. Finished the 56 mile ride in 4:45 (yes, I am slow), average HR of 138, and my blood sugar at the end of the ride was 156. I'm thinking I might try to boost my protein intake for a couple of days prior to the next big ride, to see if that helps. For breakfast next time around, I'll probably just do a little fruit and melon, and a piece of toast with maple cream on it and see how that goes. I keep telling myself to do 20 mile rides for speed during the week, but my work schedule has been making that hard....Might have to start blowing off work in the mornings to go riding instead.....

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dd5339

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Re: Nutrition for Diabetics doing long rides
Reply #1 - Jul 4^th, 2013, 7:43pm

Mike,

I'm an insulin dependent type II diabetic and will be riding the Tour D' Cure also. I'll be on a yellow Bachetta Giro 26, look for me at the ride & we can talk nutrition.

Last year the TDC did a meet and greet with some folks from Team Type I and Team Type II, it was well worth the trip to go pick their minds as to what worked nutrition wise for them. Keep in mind, we are all different. What works for them, might not work for you.

Personally I try and balance carbs and protien before a ride, (this morning was a PB&J on whole wheat, (low/no sugar jelly)). I also find yogurt to be a good source for pre-ride proteins. Depending on the weather eggs, lean sausage and cheese can work their way into my morning breakfasts. Although as it gets warm, my stomach doesn't like heavier foods as much.

Fruits and simple carbs tend to send my blood sugar up and down like a roller coaster, adding protein into the mix tends to slow down the blood sugar curves.

For on bike stuff I [refer taking small packages of peanuts or almonds to supplement my Clif bars and gels. Clif used to make Clif Shot Roks which had a great balance of carbs to protein and worked really well for me but for some reason they stopped making them. I just wish I'd bought a large batch of them when I still could.

Take a wander through my blog HERE... However I will apologize in advance for my lack of writing ability... Grin

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rmillay

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Re: Nutrition for Diabetics doing long rides
Reply #2 - Jul 5^th, 2013, 5:44pm

Ride nutrition is individual for more reasons than diabetes. I can do fine after eggs and sausage and coffee at Barbec's, when I'm riding 50 easy (i.e., lots of rests) miles 20 minutes later. I can do just as well on two pieces of chocolate cream pie. You aren't going to do well riding 4 or 5 hours on a pb&j. You'll run out of gas. The LSR people eat a meal every few hours on long rides. It just takes getting used to. You'll probably want to find unprocessed carbohydrate to substitute for high glycemic foods, but any well balanced meal will work well if you can tolerate it. You need to experiment a little, keeping notes. Just like training, it isn't much help if you can't go back and see what worked best and what didn't. Of course, in Texas in the summer you have to keep the heat in mind!

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hubzone37 rbent member Posts: 82	Re: Nutrition for Diabetics doing long rides Reply #3 - Jul 5^th, 2013, 8:48pm Cliff Shot Roks http://www.hostelshoppe.com/cgi-bin/readitem.pl?Accessory=1264887900
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Tiger_Mike

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Posts: 208

Re: Nutrition for Diabetics doing long rides
Reply #4 - Jul 6^th, 2013, 8:45am

The shot roks look interesting, but it looks like they don't make them anymore. I do really like the shot bloks for my carb intake during the ride. Maybe my trouble is that my stomach wakes up as slowly as I do - I did just fine with a breakfast of sausage, potatoes, eggs, and cheese when I was eating three plus hours before the ride. As I've added distance (and time) to my rides, I've been trying to get a little earlier start. It seems stupid, but prior to my next big ride I might get up at 4:30, eat a good breakfast, and go back to sleep for a couple of hours. In the meantime, I'll continue to ride every other day, and work on my speed by doing max effort intervals for 20 mile short rides. Once a week I will do a long ride, next time it will be a 62 miler.

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rmillay Five Star Member rbent member; go Clowns! Posts: 2205	Re: Nutrition for Diabetics doing long rides Reply #5 - Jul 6^th, 2013, 5:28pm I think you'll do better getting used to eating closer to the start. Perhaps you are pushing yourself too hard from the start, rather than warming gradually to the pace.
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FrankB

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Re: Nutrition for Diabetics doing long rides
Reply #6 - Jul 14^th, 2013, 12:06pm

Mike,

Congrats on your ride at Peach Pedal 7-13 (from the Did you ride today thread), it was a real accomplishment in that heat. I know since I was also there but on the shorter 34 mile ride.

But, on the topic of this subject about nutrition...............whatever you did on the 47 mile ride seems like it must have worked for you so try a repeat of the same timing for breakfast and snacks during a long ride and see if the results are repeated.

Are you a T1?

If so, breakfast with a short acting insulin at least 3 hours before a hard session should be about right.

If you would like to talk about this off air please feel free to call me at 254 897-2507 or fbarrow@valornet.com

Frank Barrow
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Tiger_Mike

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Posts: 208

Re: Nutrition for Diabetics doing long rides
Reply #7 - Jul 20^th, 2013, 6:50pm

Ok, more of an experiment on the pre ride nutrition today. Breakfast of 1 scrambled egg, 1 piece sausage, and 1 potatoe in hash brown form, and a biscuit with jelly, 1.5 hours before the ride. It was delicious. It was also a disaster. Similar experiences twice are enough to tell me this kind of breakfast is no good on riding days. I think on my next big ride I'll stick with a very light breakfast of about a cup of fresh melon and fruit, and a piece of toast. That;s what I did before Peach Pedal, and it was much friendlier to me.

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