Diabetes and cycling

[cantdrv55]

Any diabetic cyclists on here? It’s what’s stopping me from getting on my bike again. I get pretty thirsty. The last time I rode 15 miles with hills, I drained both bottles, one with plain water and the other with zero sugar Gatorade. Is there a better drink for diabetics? Also, what do you eat that’s low on sugar but has caffeine?

[look 171]

Why do you need caffeine? I am a camel. Only one bottle will last me 30 miles on a low 70s degree day even though I know I need to drink more. Two bottles will take me on a 40-50 miles ride in the summer but by the end of the ride, I can drink up the pacific ocean. I know, I know, but there's isn't time to stop to drink or fill bottle in an intense group ride where everyone is trying to kill off each other going up hills. I don't do sports drinks unless its free, on a fun, organized ride and the distance is over 80 miles. I stick to plan simple water. I don't eat and will do a hard 40-50 miles fine, but I like to have a banana or fruit before the ride. On the long drawn out rides, I normally eat something simple like half a turkey sandwich. that will get me through 60-70 miles tops. anything longer, I just don't go anymore because I know the boys will hand me my ass and a very long day of suffering. ON those days, I carry a simple granola bar or an apple and force myself to eat it while riding at the about 30 miles into it.

[blucille]

Type 1 or type 2?

[cantdrv55]

Type 2

[cantdrv55]

Maybe I don’t need caffeine. It’s just that all of the ride food like Gu and Shot Bloks all had them.

I don’t even try to keep up with everyone else anymore. That’s how I ended up needing cortisone shots on both shoulders because I couldn’t check my ego at the door at CrossFit. I hated not being able to do what the younger guys could.

[herr_oberst]

I'm the opposite of 171. I need to eat something with carbs, protein and caffeine before any ride and then every hour. I usually put a nuun tab in one of my bottles, too. I will bonk if I don't refuel. Shotblocks work well for me, and a powerbar or oatmeal raisin cookies for something with density. I think I have the metabolism of a chihuahua.
Hot days, I drain a bottle at least every 90 minutes of riding; cool days, at least one every 120 minutes.

I know at least one other fellow I ride with who drains his bottles, too.
I can't help you with your question, I would think the benefits of the exercise and fresh air would outweigh the need to hydrate constantly, but you should probably see a sports/diabetes specialist who can direct you to a plan.

[look 171]

Originally Posted by cantdrv55

Maybe I don’t need caffeine. It’s just that all of the ride food like Gu and Shot Bloks all had them.

I don’t even try to keep up with everyone else anymore. That’s how I ended up needing cortisone shots on both shoulders because I couldn’t check my ego at the door at CrossFit. I hated not being able to do what the younger guys could.

I always drink water. Its not for taste but for hydration to keep going. I always recommend new riders to stop reading about performance supplements such as drinks, gels, caffeine and all that good stuff. Drink water and kept your body hydrated and learn about your body. I know I WILL bonk at about 45-50 hard miles with nothing in my stomach and must eat something to finish say a 70 mile ride. If I eat, the ride goes a lot easier. Others I know must eat before a ride. Everyone is different and I have trained my body to suffer like it. When I was racing, you bet you azz I ate an hour before the racing started but for training rides, usually nothing. Get up, get dress and out the door and be back around noon.

I really don't think you need to eat carbs or carbo load the night before. Just eat what you would eat normally, your body will adjust along with the miles you put on and you will get stronger and stronger within the next 15 to 20 rides. Supplemental drinks, gels and such help? Of course, but none of them matter if you don't get out to just ride. There's no magic pill. Get out and ride consistently, spin easy gears to get the blood flowing and your muscles use to working at a light easy load for a couple months. You will discover the strength gain over that is quick, no more huffing and puffing going up stairs and you will not feel any strain on your leg muscles. No need to do intervals, chase down others on the hill, none of that. Learn to drink at a certain time and regular your water intake so it last and you are always hydrated. If you drink when you are thirsty, its a bit late, so work at it slowly.

What is your goal with the bike?

[sc_rufctr]

(Pete's broken record time again...)

"Just get out there and do it... I promise nothing bad will happen"

You'll work out what works for you & I wish you the best!

Type 2 diabetes runs in my family. I'll spare you the details but it's been a huge issue.
As far as I'm concerned? - I have no option but to look after myself.

[red-beard]

#1 - you need calories while you ride. Unless you are riding under 2 hours, go for some sort of regular calories based drinks. If you don't you'll go hypoglycemic, just like every other rider.

#2 - High Fructose Corn syrup is the bane of mankind especially my colon. It makes me gassy. Dextrose is much better for making the sports drinks. It absorbs quicker.

#3. Lite salt is half sodium chloride and half potassium chloride. It is perfect for the electrolyte for drinks.

#4 - Make your own! I researched what was in the drink mixes and the goo and we were able to come up with some decent recipes. We did start with some caffeine, etc. in them, but eventually removed them from the mix.

The Website is still up. bicycle, Tour de Taco Home

Recipes

bicycle, Tour de Taco Recipes

The are recipes for the Sports drink and goo. I also have links on where to find the dextrose (Amazon).

Here is the Sports Drink

JAT Juice - Gatorade, etc Substitute

I hate Gatorade. The liquid stuff is expensive and only uses Fructose. The powder only comes in lemon-lime and orange and uses all sucrose, which is much too sweet. I also find it is short on electrolytes. The better brands are expensive!

While riding you need water, electrolytes AND calories. Don't skimp on the "Gatorade" mix!

This is "JAT Juice". Dextrose is far less sweet than sucrose but has the same calories.

1 1/3rd cup dextrose
0-2 TBSP sucrose (to make it slightly sweet)
1 1/3rd tsp. Lite Salt (50% Sodium Chloride and 50% Potassium Chloride)
1 package "Kool-Aid" - I prefer Black Cherry.
96 oz. water

Mix together all ingredients in a 1 gallon jug. Fills four 24 oz. biking bottles

Making this with all dextrose is fine, but NOT at all sweet. The amount of lite salt matches my electrolyte needs. Enough water and electrolytes means little or no dehydration cramping. Vary the strength of the electrolytes to your needs.

For extended rides, make extra powder and divide into 4 baggies.