It has been a good week of training! Energy levels are back up and I think that I have figured out my lack of power on the bike. One week until Geelong Ironman 70.3 and I am super excited to get back to racing 14 weeks after my last race and my broken collar bone.
Having really worked hard on my nutrition and recovery my energy levels have come back this week which was an enjoyable change from the fatigued state I’d been in for the last two weeks. On the bike I focused on a smooth pedal stroke rather than trying to push out power and amazingly I felt stronger on the bike and my power was actually up! Win win there.
My diabetes was pretty good this week with only one major uncontrollable high BGL incident and no significant hypo’s to mention (a small hypo prematurely ended my Saturday run resulting in a slow 3km walk home). The balance of training harder and also eating more balanced out my BGLs nicely. I was able to complete all of my planned sessions and my afternoon session were especially satisfying as I’ve had difficulty keeping my BGLs up recently and have had many mid-session hypo’s. I have also picked up that I need to adjust my bolus doses when I adjust my basal rates to keep things level.
This week was all about just doing what needed to be done and not being scared of my “perceived” consequences which aren’t always reality:
- Pre-training bolus insulin dose; I have long been hesitant to bolus dose before a training session but I need to eat before a session. In the past an increased basal insulin rate and the exercise would keep my BGLs stable, but not the case any more. I am working on a one-third bolus dose for the carbs consumed 30 minutes before a session and it is working well. During longer sessions (+1.5hrs) I also have to consume carbs during the session.
- Post-training bolus insulin dose; I have a very strong BGL pull-down during my afternoon sessions and to counter this I need to reduce my normal basal rate by at least 50% for 1.5hrs before the session starts. I then have to consume carbs during the session to maintain stable BGLs. Unfortunately when I finish the session the low basal rate and carbs consumed pushes my BGLs up. To counter this I am now giving a small bolus dose immediately post the session to stop the BGL rise. A larger bolus dose is required if I am eating immediately following the session also.
- Training hard means eating lots; Like a lot of endurance athletes the power-to-weight holy grail weighs on me heavily and I often do not eat enough for fear of putting on weight. The reality is though if you are training 15hrs per week you’re going to need to eat a lot to fuel up and recover. I really focussed on this over the last two weeks and the results have been excellent. This hasn’t meant that I am eating everything and anything in sight but I am just consuming more quality foods and feel better for it. An increase in carbs has also meant an increase in insulin at some meals and although I fear giving too greater dose, I have trusted my pump settings and my BGLs have been pretty stable.
Body feeling better, diabetes under control and I am on track to race next weekend. Some nerves to overcome during the week but I know that I only need to focus on getting through the race and using it as a test and platform for the rest of my season. I’d like to swim comfortably without any shoulder issues, feel strong and smooth on the bike and then push the run hard to really see where I am at. Forget times and places, this is a race against myself and an important learning experience after the disaster of 3 months ago.
Some further race prep planned for this week along with recovery and fuelling to be tip top for next Sunday. Game time!