After such a good week this was not such a good week. Recovery from my previous big training week didn’t go to plan and to get to the end of the week still feeling a bit fatigued and working on some BGL stability is a little disheartening. The catalyst for my not so successful week has been the instability of my BGLs particularly overnight where high’s and lows haven’t allowed me to get restful nights. Subsequently I haven’t fully recovered from my large run volume last week and with my legs feeling heavy all week I wasn’t able to complete my planned sessions fully. On top of this the mental demons and negativity started to creep in again over the week and by the weekend I was in a bad mood, training poorly and my BGLs were all over the place. It’s a vicious cycle for me and one that occurs more often than I would like.
I wish that I didn’t let things spiral out of control like this but trying to balance training, nutrition, diabetes and personal life can be difficult and one poor decision seems to lead to another and another. I do realise that this is happening but it still takes a couple of days for me to draw line in the sand and really pull things back into line. To do this I go back to absolute basics, make a plan and follow it 100%. My plan for Sunday to get back on track included:
- Wake up as naturally as possible around 7am
- Set insulin for morning exercise (2hrs prior) and complete exercise within set time
- Do about 2hrs moderate exercise (ride) including time with my girl friend in the morning
- Enjoy one coffee in the morning begin aware that caffine is an insulin inhibitor and cosumption should be minised through the rest of the day
- Eat a basic breakfast with known carb content and BGL response; for me this is oats with berries and yoghurt
- Ensure plenty of incidental activity throughout th day like walking to the market, walking the dog, cleaning the house; I find that this assist with my BGL stability as oppose to speanding the day on the couch
- Follow a strict meal plan throughout the day including lunch, dinner and snacks, all food to have known carb content and BGL response; it is critically important to count cards and bolus dose correctly, NO cheating today!
- Don’t react too quickly to rising or dropping BGL’s, allow them to settle before treating correctly (bolus correction or sugars and BGL testing)
- Check BGLs regularly during the day
- Stay positive knowing that a lot of hard work has already been done, not further improvements can be made training so close to a race and by getting this right my performance will be the best that it can be
All of this is pretty simple and in hindsight I feel a little silly that I can’t stick to what I know works all of the time and make my life a little easier, but that is just one of the challenges of type 1 diabetes.
So it’s certainly not the end of the world and after a good day today I am feeling both refreshed and positive for the coming week and the race. Getting through work, training, packing up my race kit and my bike for trip up to Cairns will make this shortened week fly by. Winter has finally struck Melbourne and I am looking forward to some tropical weather in Cairns.
On a really positive note this week I received my new race suit from Scody which I will be racing in at Ironman Cairns 70.3. As my first suit with logo’s I decided to support the diabetes organisations which I am associated and my local bike shop (The Freedom Machine) which is like my second home. The purpose of these logo’s is to promote type 1 diabetes within the community, get people asking questions and talking about type 1 diabetes. The organisations that I am support are:
I am looking forward to working with both organisations in the future promoting, educating and inspiring people with type 1 diabetes and I am proud to race with these logo’s on my chest.
Also a quick update on the Abbott Libre Flash Glucose monitor which I have now been using for two weeks. I have so far been really impressed with the unit, the accuracy has been spot on for me and the easy of use during every day life and also training is fantastic. I am really looking forward to racing with this device and I believe that it will provide one less thing to worry about come race day. The Flash Libre is now available in Australia and I can highly recommend it.
If you happen to be racing at Ironman Cairns please come and say hello, I will certainly be looking out for other type 1’s when I am up there!