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Red Rider Group Rides 2013 |
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The 2013 Red Rider group and training rides have not yet started. Please check back in mid May for the updated schedule! |
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10 Training Tips for Red Riders |
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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).
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Read more... [10 Training Tips for Red Riders]
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Energy for Red Riders |
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 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.
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Exercise and Diabetes |
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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.
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Blood Glucose and Exercise |
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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.
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Read more... [Blood Glucose and Exercise]
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Red Riders 
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