According to a recent research, about 30 million Americans, that is 10 percent of the population, have diabetes. So, it is evident that diabetes is increasingly becoming a peril. However, one reliving news is that you need not give up on your passion or hobby of cycling even though you are going through diabetes.
Want to know how? Read on to get some fantastic insight!
Take a comprehensive consultation with your doctor and healthcare team.
The first step towards smart cycling despite diabetes is to consult your doctor to make a good plan. Remember that you should not skip this step. The reason behind this is that everyone’s health and diabetic condition differs in nature. So, find a specialist doctor who understands how much you ride.
Secondly, your doctor can also help you establish a plan; telling you about the best times for a ride, monitoring, adjusting, and managing your fluctuating glucose levels according to your cycle ride.
Keep an accurate check on your diabetes.
Remember that riding a bicycle despite diabetes will require careful and complete calibration. For this, you need to ensure self-monitoring. Passionate riders having diabetes need to track their blood sugar regularly. The tracking should take place before, during, and after riding a bicycle using a finger-stick style blood glucose. Also, if you wish to continue cycling for a longer span, then you must keep your blood sugar levels under control.
Have your mandatory heavy breakfast before your ride.
If you are going through diabetes, then your doctor must have told you to have regular and heavy breakfast before starting any task, right? You need to follow this rule when you go out for cycling staunchly. Have a healthy and substantial breakfast of cereals, dry fruits, fresh fruits and juices so that you will never fall short of energy during your ride.
Equip yourselves with sufficient medications and food.
While you are dealing with diabetes, you may face low sugar levels which are even riskier than high sugar levels. So in such circumstances, it is always wise to carry all the necessary medications, some instant glucose drinks, energy bars, biscuits, fruits and ample water during your ride.
Stay hydrated all the way long.
Staying hydrated is imperative for every rider; however, the ones suffering from diabetes need to take even more care regarding this. Carry a 1.5 liter filled water bottle or lemonade with you during a ride and keep drinking it from time to time. Doing this will not only give you the extra energy for your cycling but will also prevent energy loss.
Be consistent and diligent with your regular exercise.
Having a regular exercise routine is good for everyone, but especially more for people with diabetes. You need to undertake total-body conditioning as a diabetes management plan. You can choose exercises like squats, lunges, burpees, pull ups, push ups or planks, as they are useful and also do not need any specific machinery.
Doing this will condition your body for the cycle rides despite diabetes and also help you in enhancing your stamina.
Precautions to Take Before Your Cycle Ride
There are some essential precautions you need to consider before going out for a cycle ride despite diabetes. If you are taking insulin, your doctor may recommend you test your blood sugar 30 minutes before. Here we have also provided you with some guidelines to follow as per your blood sugar levels:
- If your sugar level is lower than 100 mg/dL (5.6 mmol/L) then your blood sugar is too low for a cycle ride. You need to eat a quick carbohydrate-rich snack and then begin your ride.
- When your sugar level is between 100 to 250 mg/dL (5.6 to 13.9 mmol/L), then you are good to go for a cycle ride.
- If your sugar level is 250 mg/dL (13.9 mmol/L) or higher, then you must test your urine for ketones. If you have excess ketones, then that indicates that you do not have enough insulin to control your blood sugar. So, a cycle ride in this condition is dangerous.
- If your sugar level is 300 mg/dL (16.7 mmol/L) or higher, then blood sugar is too high for a safe cycle ride. You will need to postpone your cycle ride until your blood sugar drops to the safe range.
Precautions to Take During Your Cycle Ride
A CGM comes in handy for keeping you safe during a cycle ride. You can keep a watch on your levels during your cycle ride, hydrate, and fuel yourself with food. If your blood sugar gets out of control, then you would have to adjust by managing your insulin.
Things to Do for an Excellent Post-Cycle Ride Recovery
If you are done with your cycle ride, then you need to restock your muscle glycogen. Riders with diabetes need to take one or two units of insulin right after a cycle ride. Also, you need to have a carbohydrate, protein, and glucose-rich diet after every ride. Remember, that you should never sleep with an empty stomach after such exertion. Even though you might be entirely exhausted or unwilling to eat, still a proper meal after a cycle ride is a must for you.
We hope that these tips will help you to get along with your cycle rides despite diabetes.
Also, if you wish to add some uniqueness and style to your rides, then take a look at the Bamboobee bikes! These beautiful bikes are made out of bamboo and offer amazing features, high-quality material, and mind-blowing cycling experience.
Apart from being wonderful in looks, these bikes also are eco-friendly and help you in contributing towards the environment. Going one step ahead of regular bicycles, Bamboobee has innovated a BIY option (Build it yourself kit) through which you can build your bike on your own. In this kit, you get all the necessary spare parts, equipment and also a guide through which you can build a stylish bike according to your choice and needs!