Training and Nutrition

Red Rider Training Rides 2011

The Red Riders subcommittee is in the process of putting together the 2011 Red Rider training rides calendar. These rides will all be short (10-15 mile) rides where the participant will have the option to extend the ride on their own if they choose to do so. These rides are about both getting Red Riders out on their bikes but also about providing additional opportunities for Red Riders to meet, network and build community. All Red Rider training rides are open to all Red Riders, their families and friends and their Tour de Cure teammates. All rides will have a designated meeting place after the basic ride is finished.

**Colorado Red Rider Training Rides 2011**
Date	Location	Description	RSVP To
6/12/2011 10:00am	Longmont Greenbelt Path	13 mile ride, all bike path	Contact Us
6/25/2011 10:00am	Chatfield Reservoir/Platte River	12 mile ride, mostly bike path	Contact Us
6/29/2011 6:00pm	Chatfield Reservoir/Platte River	10 - 15 mile ride, mostly bike path	Contact Us
7/2./2011 10:00am	Fort Collins City Park	15 mile ride, some bike path, includes streets	Contact Us
7/7/2011 6:00pm	Chatfield Reservoir/Platte River	10 - 15 mile ride, mostly bike path	Contact Us
7/13/2011 6:00pm	Broomfield Rec Center	10 - 20 mile ride, all streets	Contact Us
7/20/2011 6:00pm	Boulder Creek Path	10 mile ride, all bike path	Contact Us
7/30/2011 10:00am	Cherry Creek Path (LoDo)	10 - 20 mile ride, all bike path	Contact Us
8/3/2011 6:00pm	Boulder Creek Path	10 mile ride, all bike path	Contact Us
8/10/2011 6:00pm	Aurora Reservoir	8 - 16 mile ride, mostly bike path	Contact Us
8/13/2011 10:00am	Longmont Greenbelt Path	13 mile ride, all bike path	Contact Us
8/17/2011 6:00pm	Cherry Creek Path (LoDo)	10 - 20 mile ride, all bike path	Contact Us

You must RSVP for these rides so we can plan accordingly.

10 Training Tips for Red Riders

1. Take it slowly. Train within your limits and go at your own pace. If you're not in tip-top shape, it's important to build up your ability over time -- do not go out and ride all day if unaccustomed to riding long distances. You will only invite injury and exhaustion.

2. Check your blood sugar. Even if you are in good glycemic control, it’s important to check your blood sugar before, during and after your ride to determine your blood sugar response to cycling. Ideally, your blood sugar should be kept within goal range (100-180 mg/dl) at all times, but especially prior to exercise. Too low and you risk hypoglycemia during your ride but too high can also be trouble – your blood sugar may increase even higher and your muscles will not have the fuel they need for top performance. If you have type 1 diabetes and your blood sugar is greater than 250 mg/dl, check for ketones and do not exercise if you have them (follow your doctor’s recommendations for clearing ketones prior to exercise).

Energy for Red Riders

Fig Newtons : Contain more carbs in a smaller package than other popular bars, which is important in smaller jersey pockets.

Energy drinks: Most sports drinks are pure sugar and can raise glucose levels. There are several electrolyte-based drinks available with much lower carbohydrate levels. My favorite is First Endurance E3 Energizing Sports Drink.

Exercise and Diabetes

The benefits of exercise for diabetic, both Type 1 and 2, are described in an article by the Mayo Clinic.

Besides boosting your mood and energy levels, exercise leads to:

Improved blood sugar control. When you exercise, your muscles use sugar (glucose) for energy. This reduces your blood sugar. The more strenuous your workout, the longer the effect lasts. And there's more. If you have type 2 diabetes, exercise can increase your insulin sensitivity. That means your body requires less insulin to escort sugar into your cells. Along with a healthy-eating plan, exercise may even reduce — or eliminate — your need for glucose-lowering medication.

Blood Glucose and Exercise

Learn your blood glucose response to exercise. Everyone’s blood glucose response to exercise is different. Checking your blood glucose before and after exercise can show you the benefits of activity. You also can use the results of your blood glucose checks to prevent low blood glucose or high blood glucose.

If your blood glucose is high before you exercise (above 300), physical activity can make it go even higher, so be cautious about doing something active. For those with type 1 diabetes, if your fasting glucose level is above 250 and you have ketones in your urine, it’s best to avoid physical activity.

Red Riders

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