Type 2 Diabetes and Cycling

Sutton_Rider

As I understand it. Riding a bike for 2 or 3 hours or more is aerobic exercise, where oxygen is used to "burn" fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells.
Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat metabolism is initiated instead. The latter is a slow process, and is accompanied by a decline in performance level. The switch to fat as fuel is a major cause of 'Bonking'.
My questions.
1. Is this any different in someone with Type 2 diabetes?
2. What if anything would someone with Type 2 have to do that's different to someone without diabetes to avoid bonking or just getting a decline in performance?

Cupotea

You may well be aware of this already but bonking and hypoglycemia are two very different things. Bonking will leave you feeling rubbish, hypoglycemia is a lot more serious if you don't have food with you.

You don't mention if you're on Metphormin or Gliclazide. Either of these will make it more likely you have ' a low' with your blood sugar. A diabetes nurse specialist will be able to advise you a lot better but you will need to monitor your blood glucose carefully until you have a handle on how exercise affects you. Another thing to bear in mind is that you are much more insulin sensitive for hours after exercise, which means you can normally enjoy a few more carbs!

Having reread your post I'm not sure you're asking for yourself but I can't be bothered to reword everything! I know it doesn't really answer your question but I hope it helps a little.

One last thing..... HyPERglycemia (Blood Glucose of above 14) and exercise can cause ketones which are dangerous, so be careful out there

The forum at http://www.diabetes.co.uk/ will be able to provide a lot more information.

photonic69

My cycling mate has Type 2 diabetes. He controls it very well through diet and exercise. When out on the bikes he will eat 1 Mars bar or Marathon an hour. At his rate of exercise his blood sugars will be within range when he tests back at home after the ride.

That is particular to him. Other people will vary considerably.

Sutton_Rider

Thanks for the replies. It is for me, I don't take any medication, I found the pills caused more problems than they were worth, stomach wise. After a 30 / 40 miles ride my blood is down to around 5 or 6, before the ride its about 11 or 12. I've been using those Zero tablets in the water, but not sure if that's best. Also I've started using gels for rides over 50 miles, but again not sure if that's the right thing to do. I do get quite tired after 50 or so miles, but again not sure if that has anything to do with the diabetes, my age or my fitness.

coulddobetter

11 to 12 mmol too high. It's these highs that can lead to long term problems . Get back to gp or nurse specialist for better control. You need stability not wide fluctuations in blood sugar. Metformin may give gut probs at start but it's helping you produce insulin. Poor control could lead to a need for insulin in the long term. I'm a nurse also type 2 . I have been told to aim for 7 mmol and am doing fairly well. Type 2 diabetics are much less likely to suffer hpo or hyperglycaemia since you are still producing insulin albe at a diminished level.

Sutton_Rider

Thanks for the reply coulddobetter. I've been on slow release Metformin for about 4 years until a year ago and the gut issue never got any better while taking them. There's only a difference of about 1.5 mmol between taking and not taking. I was told at the GP's there was nothing else I could take. So for the sake of 1.5 I decided not to take them, but to do exercise (riding a bike) to keep it down.

photonic69

Look at doing HIIT (High Intensity Interval Training). This has been shown to rapidly use the muscles store of glycogen during the first 20 seconds of really high HIIT. They are doing a study on this at the Uni of Bath (where I work - no, I'm not involved in this before you ask. I went to the lecture last night though). They say that you have to really really go for it during the 3x sets of 40second sprints during the 10 minute session. The periods in between are recovery.
See: http://www.bath.ac.uk/health/news/news_0110.html

Also this source: http://www.diabetes.co.uk/high-intensity-interval-training.html

You need to get those levels down and under control with your diet by the look of it. Look at what carbs you are eating. Some release sugars really quickly (refined flours, rice, some pasta etc) others not so - whole wheat, brown rice, basmati rice, porrige etc.

Hope that helps and stay healthy

keef66

I'd have thought if you're trying to control it by exercise alone you need to look very carefully at your diet, both quantity and quality, and switch to low Gi forms of carbohydrate.

Have you got any excess weight you could lose??

Sutton_Rider

Thanks for the replies. The HIIT looks interesting, I do something similar on the turbo from time to time. I also try and do a few sprints when out on the road. I'll look at doing more of this sort of thing. It's a shame I'm nowhere near Bath.

I could do with shedding 7 Lbs or so, but I'm not overweight. My weight has stayed much about the same through the years. I have to admit when it comes to diet, I tend to eat what I feel like. Although I do avoid things like fizzy drinks and sugar. I do eat porridge and drink milk if that helps.

Should someone with Type 2 be taking energy gels while riding?

keef66

I'm not diabetic so I don't know. I'd have thought a gel might be useful if your blood sugar drops too low. But better still would be to nibble on something with a lower GI before you get to that stage?

photonic69

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19628527#p19628527]Sutton Rider[/url] wrote:

Should someone with Type 2 be taking energy gels while riding?

I would say absolutely NOT. The main ingredient of a gel is carbohydrate in the form of simple sugars or glucose. So when you use a gel you are basically mainlining sugar into your system/blood in a form that is quickly absorbed. With diabetes this will give you a spike in sugar levels which you want to avoid. If I were you I'd get proper nutritional advice specifically aimed at diabetics for general health issues and also for sports performance. Look at slow release carbs to keep your sugars level.

Most importantly see your GP/Diabetes nurse and discuss this with them

HTH