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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 11-29-11, 06:41 AM   #1
Fishrising
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Hello Again! But Back with Diabetes This Time

Hi all, after a 2+ year hiatus from biking (and exercise) I am back.

I was diagnosed with type 2 diabetes last week (11/22/11) and now need to make some serious changes.

After I was diagnosed I immediately began getting active again (and watching my diet). I've been to the gym 3 times, played pick up men's basketball with 20 something year olds at the gym, and got on my bike on the trainer last night. I completed Coach Troy's Clysedale Spinerval workout.

I am 6'7" about 260#s. I dropped about 15#s over the last few months without trying, turns out it is lost water weight due to the diabetes.

The main reason for me coming back here is because I plan on cycling, a lot. I also signed up to ride 100 miles in June 2012 here in CT in the Tour de Cure supporting the ADA and the fight against diabetes.

So, I'll be sticking my nose around here, maybe looking for support from time to time.

But here is to getting healthy! And boy do I have work to do in order to be ready for a century in June!
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Old 11-29-11, 07:39 AM   #2
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Hi all, after a 2+ year hiatus from biking (and exercise) I am back.

I was diagnosed with type 2 diabetes last week (11/22/11) and now need to make some serious changes.

After I was diagnosed I immediately began getting active again (and watching my diet). I've been to the gym 3 times, played pick up men's basketball with 20 something year olds at the gym, and got on my bike on the trainer last night. I completed Coach Troy's Clysedale Spinerval workout.

I am 6'7" about 260#s. I dropped about 15#s over the last few months without trying, turns out it is lost water weight due to the diabetes.

The main reason for me coming back here is because I plan on cycling, a lot. I also signed up to ride 100 miles in June 2012 here in CT in the Tour de Cure supporting the ADA and the fight against diabetes.

So, I'll be sticking my nose around here, maybe looking for support from time to time.

But here is to getting healthy! And boy do I have work to do in order to be ready for a century in June!
Welcome back. I'm sorry it's with further health problems. But you are taking charge, and that's a good thing.
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Old 11-29-11, 07:55 AM   #3
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Check out The American Diabetes Association's Web Site. They have a TON of information about living with diabetes. Make sure to join the Red Riders for the TdC, and if the CT branch has training rides or orientation sessions, check them out. They should give you a chance to meet and talk to local cyclists with diabetes, which can be great resources.
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Old 11-29-11, 08:02 AM   #4
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type1rider.blogspot.com

A blog of a cyclist with type 1 diabetes. I've met him a few times at local Tour de Cure events; he's a great guy with a huge drive to show people that they can live - not just survive - with diabetes.


I see you've already signed up for the local Tour de Cure; see if there are any orientation sessions, training rides, or other events in the months before the ride. These are great opportunities to connect with other riders with diabetes. Get involved with Team Red for some cool swag and to get started connecting with other riders. Even better, try to get involved with volunteering with these pre-event events; it's one of the best ways to get to know the people behind the scenes. Who knows... maybe you can get some of your friends and family involved in volunteering.

Getting a support system is a huge bonus. Anything you can do that ties bike riding with diabetes maintenance in the minds of your friends and family will go a long way to making it work for you.




(Didn't mean to make two posts... but that's what happens when you have a six-month old grandson on your lap while typing)
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Old 11-29-11, 10:04 AM   #5
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A blog of a cyclist with type 1 diabetes. I've met him a few times at local Tour de Cure events; he's a great guy with a huge drive to show people that they can live - not just survive - with diabetes.
Just remember that Type 1 and Type 2 diabetes are different and that they're often treated very differently. As a Type 1 diabetic, I'm often surprised at the primitive treatment options given to many Type 2 diabetics...
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Old 11-29-11, 11:22 AM   #6
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Thanks all! And I am pursuing becoming a Red Rider for the Tour de Cure. Here are my stats from last night's trainer ride, Coach Troy's Clydesdale Spinerval DVD Fitness 1.0, my new baseline against that workout (I'll need to track my resistance settings in order to better track progress):

Miles: 11.27
Time: 0:45:27
Max Speed: 26.6
Avg Speed: 14.9
Avg Cadence: 76
Avg Heart Rate: 152
Max Heart Rate: 176
Calories Burned: 986

Long way to go to get fit for June, but I'll get there...
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Old 11-29-11, 11:26 AM   #7
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fish: its about base miles.... not speed. Increase the base miles gradually and you will do well. Eating, staying hydrated, stretching, and recovering are key.
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Old 11-29-11, 11:34 AM   #8
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Riding a century is about getting comfortable on your bike for long periods of time. Get that down and the rest is easy. Err, easier. :-)
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Old 11-29-11, 11:47 AM   #9
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I had the same experience: found i was having high blood sugar and got scared enough to change my life.
Eliminated high glycemic foods, quit drinking (I was drinking 10 beers a day) and bought a stationary bike
cuz i weighed too much for a regular bike (352 pounds). Now my bs is normal range and I lost 81 pounds
in six months! Yippe I'm excited to be alive whereas before I was just waiting to die.

Charlie
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Old 11-29-11, 11:52 AM   #10
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IMHO - attacking the exercise issue "full tilt" is always a recipe for failure. For the winter months I would cut back to 3x weekday rides of approx 5-7 miles and a longer weekend ride of 15-30miles. I have religiously followed this pattern since March 2010 and its become as natural to me as brushing my teeth. Sure, Im still struggling with weight but cycling alone will never fix that. Fitness wise, I feel 10 yrs younger.
Keep it simple, keep it easy and stick around
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Old 11-29-11, 12:00 PM   #11
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I had the same experience: found i was having high blood sugar and got scared enough to change my life.
Eliminated high glycemic foods, quit drinking (I was drinking 10 beers a day) and bought a stationary bike
cuz i weighed too much for a regular bike (352 pounds). Now my bs is normal range and I lost 81 pounds
in six months! Yippe I'm excited to be alive whereas before I was just waiting to die.

Charlie
If you enjoy the stationary bike at all then have a look at bikes that will hold your weight while allowing you to enjoy the outdoors.

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Old 11-29-11, 12:31 PM   #12
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Riding a century is about getting comfortable on your bike for long periods of time. Get that down and the rest is easy. Err, easier. :-)
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Originally Posted by chefisaac View Post
fish: its about base miles.... not speed. Increase the base miles gradually and you will do well. Eating, staying hydrated, stretching, and recovering are key.
I completely agree with you guys. But for whatever reason my ID or EGO, says I need to get to a certain point, fitness wise, then pile on the base miles (gradually)...not sure if that is right or wrong, but I am listening to opinions.

Any recommendations for a "couch to century in 6 months" training guide? Or other guide to one's first century?

I am still developing my overall fitness plan, as it's been barely a week since I discovered my illness.

But my thought is for the winter:

SUN: Morning, 2+ hours of men's pickup full court basketball, with some sitting between games.

MON: Evening, bike trainer ride, minimum 45 minutes.

TUE: Day, cardio warm ups, weight training, cardio cool down in gym at work.

WED: Evening, bike trainer ride, minimum 45 minutes.

THU: Evening, 2+ hours of mens' pickup full court basketball, with some sitting out between games.

FRI: Day, cardio warm ups, weight training, cardio cool down in gym at work.

SAT: Morning, bike trainer ride, minimum 45 minutes.

*Skiing and snowboarding as done through out winter as replacements for workouts for that day.

*Getting out on the road with a bike as I can through out winter as replacements for workouts for that day.

*Possibly adding some weighting training at the gym at work on bike trainer weekdays.

Thoughts? Opinions?
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Old 11-29-11, 12:42 PM   #13
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I admire your schedule but cant honestly see anybody sticking to that amount of activity long term. Once the honeymoon period wears off in a few months you will mentally beat yourself up for "failing".
You asked about a plan for going from 'couch to century in 6 months', I used my suggested schedule from March 2010 to train for a 204 mile ride in July 2010. I completed the 204 miles over 2 days at 290lbs. I rode slowly but never walked the bike once or was in serious trouble completing the course. I was slow but steady - like a clydesdale horse
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Old 11-29-11, 12:47 PM   #14
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Riding a century is about getting comfortable on your bike for long periods of time. Get that down and the rest is easy. Err, easier. :-)
+1 - A century is all about hours in the saddle. When training for my double century it was not uncommon for me to set off at 6AM and return home after 1PM. Also, get a Brooks B17 saddle
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Old 11-29-11, 01:13 PM   #15
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I admire your schedule but cant honestly see anybody sticking to that amount of activity long term. Once the honeymoon period wears off in a few months you will mentally beat yourself up for "failing".
Good point about the honeymoon...

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You asked about a plan for going from 'couch to century in 6 months', I used my suggested schedule from March 2010 to train for a 204 mile ride in July 2010. I completed the 204 miles over 2 days at 290lbs. I rode slowly but never walked the bike once or was in serious trouble completing the course. I was slow but steady - like a clydesdale horse
Maybe I am a little over zealous and should stick to a simpler workout plan. But I feel like I should be doing more exercise than 3 weekday short rides and a longer weekend ride.
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Old 11-29-11, 01:34 PM   #16
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I feel the 3x short rides during the work week are realistic. The problem with any schedule is sticking with it. I cant tell you how many times Ive almost blown off a ride after work as Im tired etc. However, I quick 30 min ride (I usually ride 7 miles) is not easily blown off as its not that much of a time investment - I feel I cant justify not riding 5-7 miles. Mentally its huge - it keeps you riding, keeps you feeling 'successful' and keeps you around the forums. Weekends, I will ride at least one day of 15+ miles. I have ridden both sat/sun when family schedule allows it. In the summer its not uncommon for me to ride 50+miles on a weekend ride. Winter - usually 25-30 miles. Doesnt sound much but this schedule is week in/week out in sun/rain/snow - year round.

Whatever works for you, but if you can keep an aggressive schedule long term, you will certainly be in the minority. So many new riders hit the floor running and burn out. Id rather start slowly and create the habit.

P.S. I also throw in a couple of indoor stints per week on my Cycleops trainer - just for fun
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Old 11-29-11, 02:02 PM   #17
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Also, get a Brooks B17 saddle
My personal problem is buying "necessary" stuff during the honeymoon. Not only that, I like to buy "The Best."
It gets expensive, and I end up with a house full of toys I'm not using because the honeymoon is over. For example, I decided I was going to ride this winter on a trainer. I put 300 kms (187 miles) on it in October and only 50 kms (31 miles) in November.

Keep a record of what you do. Watch the base miles build. And stick to a realistic schedule. Do what I say, not what I do.
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Old 07-25-12, 08:31 AM   #18
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UPDATE: ~8 months after Type II Diabetes diagnosis:

American Diabetes Association says your A1C (blood sugar) number needs to be under 7%. In November I was at 9.4%, and diagnosed Type II Diabetic. My triglycerides were at 624 (should be below 150).

In January my A1C was at 6.1%, thanks to medication and diet/exercise changes.

End of April / beginning of May, I completed my first 50 miler and my first metric century.

In June I completed my first true century, 100.2 miles with 4300+ ft of climbing in 6.5 hours on the bike, for an avg of 15mph.

Now July, blood work from a couple of weeks ago puts my A1C at 5.6%! Within a normal range! Triglycerides were 153! Just on the cusp of good (<150), but what an improvement from 624. And I am down about 50lbs hovering around the 230lbs mark.

Still taking meds and doing the exercise/diet thing. Enjoying many 20ish mile lunch time road rides, my mountain bike rides and playing and keeping up with 20 something year olds (I'm about to turn 39) in my basketball league.

Need to figure out the last little piece of the triglyceride puzzle though, and it could be continued exercise and diet to get me last little bit!

Very happy right now! Feeling great! Even the aches from exercising hurt so good, and looking forward to how I perform on the mountain this winter!
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Old 07-25-12, 08:48 AM   #19
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UPDATE: ~8 months after Type II Diabetes diagnosis:

American Diabetes Association says your A1C (blood sugar) number needs to be under 7%. In November I was at 9.4%, and diagnosed Type II Diabetic. My triglycerides were at 624 (should be below 150).

In January my A1C was at 6.1%, thanks to medication and diet/exercise changes.

End of April / beginning of May, I completed my first 50 miler and my first metric century.

In June I completed my first true century, 100.2 miles with 4300+ ft of climbing in 6.5 hours on the bike, for an avg of 15mph.

Now July, blood work from a couple of weeks ago puts my A1C at 5.6%! Within a normal range! Triglycerides were 153! Just on the cusp of good (<150), but what an improvement from 624. And I am down about 50lbs hovering around the 230lbs mark.

Still taking meds and doing the exercise/diet thing. Enjoying many 20ish mile lunch time road rides, my mountain bike rides and playing and keeping up with 20 something year olds (I'm about to turn 39) in my basketball league.

Need to figure out the last little piece of the triglyceride puzzle though, and it could be continued exercise and diet to get me last little bit!

Very happy right now! Feeling great! Even the aches from exercising hurt so good, and looking forward to how I perform on the mountain this winter!
Congrats on the accomplishments. Keep at it
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Old 07-25-12, 08:58 AM   #20
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Nice job Fishrising - you should be very proud of yourself. How much weight did you lose since last visit to the thread?

Congrats!
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Old 07-25-12, 08:59 AM   #21
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UPDATE: ~8 months after Type II Diabetes diagnosis...
Congratulations on the good numbers. Your physician must be very happy with you. Just remember, that even though your diabetes is well controlled and that you may even be able to discontinue medicine some time in the future ... you will always be a Type-2 diabetic. Continue your healthy lifestyle and there is no reason that you, (and the rest of us Type-2 people), can't live a long and productive life. "We" know enough now that being diagnosed is no longer a death sentence.
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Old 07-25-12, 09:01 AM   #22
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Nice work!
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Old 07-25-12, 09:10 AM   #23
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Need to figure out the last little piece of the triglyceride puzzle though, and it could be continued exercise and diet to get me last little bit!

Very happy right now! Feeling great! Even the aches from exercising hurt so good, and looking forward to how I perform on the mountain this winter!
Good Job!

For me (also a Type II diabetic, quite severe - when diagnosed my A1c was 12.1%) the last piece of the puzzle was triglycerides as well. As it turned out I got my trigs (and all cholesterol tests) to normal level by further reducing my carbohydrate intake. I eliminated ALL refined carbs (not just sugar) and now get my carbohydrate ONLY from fresh vegetables and lower-glycemic fruits, and the occasional piece of organic, sprouted-grain bread, and that fixed my trigs.

BTW following the advice of the American Diabetes Association or Canadian Diabetes Association did NOT fix my diabetes - following the advice at www.diabetesforum.com did though... I simply could not eat the recommended carbs that the ADA/CDA want me to - mostly because I produce very little insulin on my own.

I currently eat under 75g of carbohydrate a day - even though I eat over 3,000 calories daily. I've been this way nearly 2 years and my A1c is 5.3% and my only diabetes med is Metformin. I exercise at minimum 1hr per day of medium-to-high intensity and ride whenever the weather is nice enough to - up to 400km a week in summer.

Last edited by AlbertaBeef; 07-25-12 at 09:14 AM.
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Old 07-25-12, 09:24 AM   #24
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Congrats, Fishrising! I highly recommend Blood Sugar 101 to help you figure out the last piece of the puzzle. AlbertaBeef, above, described a big part of the problem -- the ADA still recommends a fairly high carb, low fat diet, even though there is very little to support it. Also, don't fall for the garbage that you need heavy carbs for endurance exercise. AlbertaBeef is just one of thousands of people, including me, who exercise intensely and for long periods on a very limited carbs.
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Old 07-25-12, 09:57 AM   #25
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Thank you all for the comments and suggestions! It's hard work, but you have to do what you have to do. The moment I let go of the diet or the exercise my blood sugar is going to go right back up.

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How much weight did you lose since last visit to the thread?
I would venture to say about 35lbs lost since I last visited this thread, approximately 50lbs lost total.
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