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).

3. Be consistent. Even if you're starting with very short rides, it's important to do them on a regular basis, several days a week. If you can't get out riding, try indoor spinning classes!

4. Vary your rides. You'll be better off if you've trained to tackle both distance and hills. Alternate between shorter rides with more hill climbing and longer rides on flatter terrain, and then start combining both hills and distance in the same ride. Try to find training rides that will mimic the terrain of the event.

5. Cross Train. Anything that works on building your strength and/or aerobic endurance is going to help. Run, walk, swim, take an aerobics class, lift weights, do yoga.

6. Do your time on the bike. Cross training is great, but do not short-change yourself on time in the saddle. It's important to get used to sitting on your bike seat for hours at a time.

7. Stay Hydrated. One bottle of water per hour as a general rule (~20 oz) but you may need more if it gets hotter and/or you are a heavy sweater (24 oz +). If your ride is longer than 60-90 min, you may want to use a sports drink instead to replace electrolytes and provide carbohydrates for fuel.

8. Nutrition - Remember to eat. It’s important to eat a healthy balanced diet in order to support your health and training, but fueling your body properly before, during and after exercise will support optimal performance on your bike. Eating a carbohydrate rich meal/snack 1-2 hrs prior to your ride (PBJ, cereal…etc) will get you energized; however, don’t forget the importance of fueling those muscles during your rides if riding for more than 60 min. A general rule is to aim for 30-60 grams of carbohydrate-rich food every hour. During training, experiment with gels, bars and easy to pack foods such as fig newtons or a banana to get your body used to eating during exercise. Foods with too much protein and fat can lead to GI upset – save those for after your ride when you need to refuel. Don’t forget to check your blood sugar and adjust your medication/insulin appropriately (see your health care professional for help).

9. Spend time on the bike at the time of day you will be riding in the event. Your body, your blood sugars, and your metabolism can be very different at different times of the day. Be sure to schedule some training rides for the same time that you will be riding in the event to get your body and your blood sugars trained and able to perform optimally.

10. Rest. Do not overdo it -- giving your body sufficient time to rest is as important as building strength and endurance.