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Benefits of Bicycling and Diabetes

Cycling can be a great activity for people with Diabetes. In this article I will cover some of the benefits of cycling. The article will also cover getting started and guidelines for your ride.

Benefits of Cycling:

Great aerobic workout very important for people with Diabetes.
Can help with managing and lowering blood glucose.
Helps burn calories which assists with weight loss and maintenance.
Help to increase lean body weight.
Great for core stability and balance.
Non-Weight bearing easy on the joints.
Being out of doors in nature can help with stress management and depression/anxiety.
Promote better sleep.

Getting your bike ready.

Seat height. You should have about a 10 degree or % bend in the knee when at full extension. If you stand next to your bike your seat should be about mid-hip. You do not want your seat to high which could cause hyper-extension which could cause pulled muscles or injury. You do also not want your seat to low which would create poor energy expenditure and cause you to work way to hard. Some seats may have a quick release to raise and lower seat. For other seats it is a good idea to carry an allen wrench.
Tire Inflation. Check your tires for the amount of air pressure they inflate to and keep them at this level. If tires are under inflated you will be working way harder than you should be. Properly inflated tires will give you a nice and efficient ride. Purchasing a good pump is a good idea.
It is always a good idea to carry and know how to change a spare tire.
Check your gear shift and make sure your gears switch cleanly before you go out on the road.
Make sure your brakes are adjusted properly and you have a good feel for stopping on various surfaces.
Have a water bottle carrier on your bike.
Have a lighting attachment which are mandatory in many states for night rides.
Make sure you have reflectors and they are working properly.
It is a good idea to have a bike rack so you can travel easily with your bike. You can get them at play it again sports your local bike shop.
It is a good idea if you have not used your bike in awhile to take it to your local bike shop to assess its condition.

Safety

Always keep your Physician and Diabetes Educator involved in your exercise program and follow your plan.
Check your blood sugar before, during and after a ride to avoid hypoglycemia and see the benefits of your exercise. Work with your physician to know your high and low levels.
Ride at your own level taking frequent breaks.
You should be able to talk and carry on a conversation while riding.
Riding at a moderate pace will give you all the benefits of the exercise. You do not want to or need to ride at high intensity.
Blinking reflectors on your bike and clothes will help you to be seen at night and in the distance.
Carry a snack with you to help regulate blood sugar as necessary.
ALWAYS-ALWAYS-ALWAYS wear a helmet.
Stay away from traffic. Cars and bicycles do not mix well. There are plenty of scenic trails away from traffic.
Know your ability level and start slow taking frequent rests.
Try to layout your ride and stay on flatter grade until you are more experienced or conditioned.
Ride earlier in the day while it is still a little cooler.
Hydrate always have plenty of water with you and hydrate on your breaks and before your ride.
Keep your eye on the road. Accidents happen when grade changes and you go from smooth to gravel and other terrains. Keep an eye out for potholes, sewer covers and speed bumps in the road.
Keep your phone in your pack for emergency.

Supplies you will need.

Your glucometer or CGM
Helmet
Sunscreen
Hat to wear when taking a break and helmet off.
Garmin or gps apps or measuring devices of your time, speed or distance can be motivating.
Snack
Water
Allen wrench
Phone
Spare tire
Whatever you need to have a better ride and be safe.
A great attitude!
A fun and experienced partner or group can be fun and helpful.