JDRF One Ride 2017

I am super excited to launch my campaign for the 2017 JDRF One Ride today! This is one of JDRF’s important fundraising events and is held in the Barossa Valley at the beginning of May 2017. I’ve got some big ambitions for my fundraising and participation in the event and I really want to get as much exposure for Type 1 Diabetes and JDRF out into the community.

I have a page dedicated to One Ride Event JDRF One Ride 2017 where I’ll be linking all of my posts and activities to, and my fundraising page can be found here Donate to Type1Athletc One Ride.

Please head over to my JDRF One Ride page for all of the info and please think about getting involved in this fantastic event however you can, your contribution reall does make a difference to the lives of people with type 1 diabetes! Thank you

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Evening Training Highs & Hypos

I have always had a lot of trouble maintaining my BGLs when I am training in the afternoon. No matter how much I lower my basal insulin or how many carbs I consume, I always seem to end up having a sharp BGL drop during the session and if not that, then I end up with stomach issues from eating too much before/during the session. The combination of consuming carbs before/during a 1-1.5hr session and also reducing basal insulin, ultimately leads to a spike in BGLs after the session. Adding all of this up it’s 4hrs of worrying about BGLs every afternoon as I prepare, train and then recover.

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Getting levels stable can be very challenging, trying to balance; insulin, carbs and session duration is all important. Sometimes I do manage to get it close enough right though!

Especially with triathlon training where you need to squeeze in swim, ride and run sessions along with strength and recovery, you need to utilise all available sessions which including afternoons/evenings. With my challenges training in the afternoon I try to plan my sessions to get the most important ones in the morning (run and bike) and do other sessions in the evening (strength, swim plus lighter runs/rides). It takes some effort to get my planning right needing to consider; diabetes (am/pm), session requirements (hard/easy/length), pool availability, recovery time between sessions, weather and other personal commitments. Even so, but with a little stress, I manage to get 15 hours of training in most weeks.

So even though it’s a real challenge, I prepare myself most afternoons to head out and complete a training session know full well that there’s a high chance I’ll have a hypo. Recently I have had some success, my BGLs have been fairly stable and I’ve been able to complete some really good afternoon running sessions. The things which I am doing at the moment to give myself the best chance to complete these sessions include:

  • Reduce basal insulin 2 hours before training session and maintain reduced basal for first half of session. I need to reduce my basal rate by 70% for swimming and running session, and 50% for bike sessions in the afternoon. I do not require a reduction for strength sessions.
  • I do not start my session until after 2 hours post reducing my basal insulin rate to ensure that insulin levels in my system are reduced.
  • I try to start my sessions with BGLs around 10.0 mmol/l knowing that they will drop within the first 15 minutes
  • Consume between 20 and 40 grams of carbs about 30 minutes before the start of the session. This will usually be a supplement like Endura Optimizer or Hammer Recoverite mixed with water. I find that I respond well to these carb sources and they do no upset my stomach.
  • During a 1 hour session I will consume 25 grams of carbs at around the 30 minutes and this is usually a sports gel. It is important that whatever I consume does not upset my stomach and I also need to be able to carry it when running. When swimming or riding liquid carb sources are also an option.
  • I check my levels every 15 minutes during the session to make sure my levels are tracking OK and I can adjust things if needed. This does seem like a lot of testing but my levels are drop very quickly and when  you are covering a kilometre in around 4 minutes it can be a long walk home if you’ve missed a hypo!
  • I plan my sessions so that if something does go wrong, most likely a hypo and needing to walk back to the start, I am not too far away. A 20 minute loop is a good option and also provide for keeping provisions in your car for easy access.

I really work hard to get the most out of all of my training sessions and I do get upset when things don’t go to plan. I try to not let these incidents get to me but when you are trying your best and things still go wrong it is challenging to remain positive. Nevertheless, after many many incidents I continue to train and continue to work to get my diabetes management as close to perfect as possible. I know from experience that this will never be possible but the most important thing is to continue to strive to be better and in the end be healthy. Two afternoon run sessions week, one successful and one included a 20 minute walk back to the car in the rain, luckily I’m running first thing in the morning tomorrow!

What I learnt without my Insulin Pump

Friday morning after my run and swim session I was settling down for a big breakfast at my regular café when my insulin pump started vibrating. This was unexpected as my levels were good and the pump had been functioning fine up to this point, the vibration was also different to the standard pump warnings. Checking the pump and the screen read “SLEEP ERROR, CONTACT SERVICE”, the vibration had also changed to a consistent thump and the pump did not sound healthy. With that, and with perfect timing, my carbohydrate loaded breakfast arrived and I realised that I wouldn’t be eating it and my morning would now be a rush to get flex-pens to dose my insulin.

The Friday timing was particularly bad as well because the weekend would delay the delivery of a replacement pump until Monday which meant up to 4 days off the pump and back to short/long acting insulin injections to manage my diabetes. The pump supplier provided a fantastic service when I contacted them and although we were able to try a number of things to rectify the pumps issues, we were ultimately unsuccessful.

Having had T1D for over 20 years and only being on the pump for the last 2 years, I was pretty confident that I would be able to manage things over the weekend with short and long acting insulin (flex-pens). Annoyingly I didn’t have any long acting insulin left or an old script, so I needed to go to the doctors to get this sorted ($$$). When collecting my insulin, the pharmacist asked if I knew what my dosage was; sure, and if not then I’ll just figure it out. I did think that I had this under control but would find out that T1D isn’t easy to manage, control cannot be taken for granted and poor control has a significant impact on your daily well being.

Flex Pen

Back using flex-pens and there was a few funny looks when “shooting up” in the peloton

 

 

Over the subsequent four days until my new pump arrive I managed my levels fairly well with the short and long acting insulin but I did tend to run high and had some fairly uncontrollable hypo’s. I am a control freak when it comes to me levels and I really missed the fine control that you can achieve using a pump. Two long acting insulin doses over 24hrs didn’t seem to keep me stable and I was regularly giving adjustment short acting doses, all the time nervous that I would have a hypo by over-dosing. My sleep was affected, I wasn’t able to exercise very much and my eating patterns where all over the place as I tried to get my levels, doses and carbohydrates matched. By Monday morning I felt like I had been on a massive bender for the weekend and I had a huge hangover to now deal with. A few people commented about this at work from the way I was looking but then couldn’t understand it as I don’t really drink!? Feeling as I did I was in no mood to respond.

So nearly four days off my insulin pump and upon reflection this is what I have learnt.

  • Insulin dosing is serious business and no matter how long you have had T1D for you must be cautious when changing your insulin doses
  • It’s important to let others know what’s going on and how they can help you; hypo’s, feeling sick and changing your routine all need the support of those around you
  • There are serious risks with T1D and in situations like this you shouldn’t push yourself; as much as it pained me, going on a 100km ride and being hours from home would not have been smart
  • I have gained a real appreciation for newly diagnosed T1D’s, I was taking an educated guess with my insulin doses and there was some fear each time, especially at night, about what the result would be
  • When things are not going right (high/low BGLs, not feeling well) it’s important to try to continue to do things that energise you, even if these are only small. I managed to get out for a ride with my Dad on Saturday and although I felt average it did make me feel a little better and remain positive
  • It is really important to try to remain positive even when it seems like you just can’t make things work. For me, my mental state particularly negative, has a significant impact on my BGLs making any bad situation even worse

On Monday afternoon I was reconnected to my pump and after a better nights sleep I was feeling 100 times better on Tuesday morning. Without doubt I am now truly amazed at how great my insulin pump is and how much it helps me manage my T1D. It’s certainly not perfect and I am still looking forward to future developments, but it allows my levels to remain stable and for me to be as active as I want to be every day. I am also happy that my regular donations to JDRF contribute a small part to their pump program which provides the opportunity for more T1Ds to get access to an insulin pump.

Learning to Run

After my last Ironman race in June I took a couple of weeks completely away from any training and enjoyed what many would call a “normal” life. I am always active so there was plenty of time spent outdoors with my girlfriend and also plenty of social rides with a focus on coffee and donuts! Being active is such an important part of my life so I’ll always be doing something, but more importantly it forms a really important part of my diabetes management. During this time where I was less active it did have an impact on my diabetes and I did have to increase my insulin doses to account for this and monitor things a lot more closely to ensure my levels stayed stable.

MelbMara

There are only so many coffee shops you can ride to until you realise that you need a new goal and new challenge. For me, the triathlon season was a long way off and I needed a local event to train for between now and then (later in the year). The Melbourne Marathon is in October so the timing was good and I knew when I started thinking about racing the marathon and it made me a little nervous that it was a great challenge and goal. With running being the weakest of my triathlon disciplines, and understanding the physical toll which long run training takes on my body, this was going to be serious!

So back to some more structure training sessions and back to the same old diabetes issues; getting BGLs right for training, being able to get enough fuel and recovery food in and managing stress levels trying to get all of this right. A real positive from my break was that I have learnt to stress a little less about my BGLs when I am exercising and allow things to stabilise more steadily while continuing with my activity. Although erratic levels do hamper performance, you can work through them calmly and sensibly.

So to some of those challenges which I am looking forward to overcoming:

Physical challenges of running

  • Running is hard; no question about this
  • Extra stresses on the lower body from the high impact resulting is many combinations of muscle, tendon and joint soreness
  • Managing inflammation which can be one of the complications of diabetes; I usually require double the recovery time from any soft tissue injury than a non-T1D
  • There are no free kilometres like when cycling, you have “run” every kilometre and there a plenty of those

Diabetes challenges of running

  • For me, running has the biggest pull-down effect on my BGLs and this can occur very quickly
  • The need to keep BGL stable for 1.5 to 3hr sessions
  • Eating while running which is especially important for runs over 1hr and during afternoon/evening sessions
  • Carrying everything that I “may” need; BGL tester (Freestyle Libre at the moment), insulin pump, food (usually 2 x gels – approx.. 50gr carbs), phone and credit card/money (for emergencies)

I have had many annoying experiences when running due to my diabetes all of which have involved a hypo and then trying to get home; walking in the rain, taxi/uber, public transport without a ticket and even getting a dink from a cyclist. All of these are even more enjoyable at 5:30am in the morning or when I’ve heading into some remote location! Never-the-less I continue to head-off and challenge myself, and then have plenty of time to reassess when I am walking home (take 4-5 minutes to run a kilometre and 10-12 minutes to walk).

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My expressionless running face: not thinking about the pain, just ticking off the kilometres

Through social media and the great promotion which T1Ds are doing I have been able to meet some great people and new running buddies. From a performance perspective training with people at a similar level is great and being able to train with people at a higher level provide some fantastic benefits and improvements. Not only that, but training with people who also have and understand T1D is a new and enlightening experience. I recently had my first stop mid-session to allow my training partner to check their BGL and then have something to eat because they were trending low. Something that I do all the time but have never seen it form the other person point of view.

As my running has progressed I am enjoying it and feeling good when running. As expected my legs are feeling the sting after my longer runs and I’m having to put a lot of work in to strengthen and maintain good feeling in my legs. This is definitely a work in progress and I’ve got to watch that I don’t push things to hard and cause an injury. I’m lucky to have some great people to help me and bounce ideas off including Shaun Forrest (Elite marathoner and T1D). Unfortunately, there are some realities of running; it’s hard and there’s not cheating the kilometres! Fun times to come.

Diabetes Sports Project

When I started this blog it was my first real look into the type 1 diabetes community. Although I had been a T1D for over 20 years, like many T1Ds I’d just gone about managing my diabetes on my own and was not interested in reaching out or promoting my diabetes. In 2014 when I got serious about my athletic performance and started researching how to get the best out of myself I found that there was a real lack of resources available for T1Ds on this topic. I started Type1Athletic as a means to note down everything that I was learning through my research and subsequent trials (and errors), and I found many fantastic people, groups and organisations who were trying to do the same thing. This was a really positive experience and helped me in a number of ways.

I came across the Diabetes Sports Project (DSP) when searching the web one day and I instantly felt like I was looking at what I wanted Type1Athletic to be in the future. Through similar experiences to my own and in achieving some amazing race results with T1D the co-founders of DSP, Casey Bowen and Eric Trozer, were showing that having T1D was no hurdle to achieving sporting success. I was not only impressed by the quality of the athletes who were part of the DSP team but also the fantastic public awareness and education that they were doing in America. Working with children and the broader community, and also getting support from some significant companies they were really making a difference for the diabetes community. I felt an instant affinity with the group and contacted them immediately.

DiabetesSportsProject

DSP is led by a group of world class athletes who thrive with diabetes, their stories, athletic accomplishments and community outreach empower other to live healthy, responsible and active lives.

It is truly fantastic when you meet people who have shared very similar experiences and are working towards similar goals as you are. My contact with everyone at DSP has been really positive and I have been introduced to other inspiring T1D athletes from around the world. With technology making it easy to communicate with others across the globe and getting instant updates through social media, being involved in a global network of like minded individuals is nothing but positive.

In July 2016 DSP launched their “Champions” who are everyday T1Ds doing amazing things in their chosen sports and whose stories will provide further inspiration to all T1Ds to not let T1D stop them from achieving their best. I am proud to have been chosen as a DSP Champion and I hope that my experiences can educate and inspire people. Being involved with DSP does not change my attitude to my sport or how I live my life, but I get great motivation from knowing that I might be inspiring someone to achieve their own goals and that others can learn from my experiences. Through the challenges that I have faced I know that it would have been a lot easier if there had been a resources like DSP available to me when I was struggling.

Champions

Diabetes Champions – Stories to educate and inspire

Although DSP is based in America they provide a fantastic resource for all T1Ds worldwide and I highly recommend visiting their website, facebook page and following them through social media on instagram and twitter. I guarantee that having a network of T1Ds will provide you with the information, support and motivation you need to achieve your best.

Diabetes Sports Project: www.diabetessportsproject.com

The Diabetic Athlete

I was lucky to catch up with one of the fastest marathoners in the Australia yesterday, Shawn Forrest, who is also a Type 1 Diabetic. Shawn’s been running all of his life and as a professional athlete has a wealth of experience and knowledge about competing at the highest level which I just love learning about. He’s only been a T1D since 2014 so I might have also been able to provide the same to him with my lifetime of diabetes experience.

I get so much from speaking with similarly experienced and focused people with T1D and I walk away from these meetings feeling enthused with new knowledge and with a little weight lifted off my shoulders knowing that someone else is going through the exact same experiences and feelings as I am.We are not along!

One of the topics which we spoke about was an athletes mindset and how having T1D can change this. I told Shawn about my experiences through the end of 2015 and early 2016 where I suffered from crashes, injuries, fatigue and ultimately depression. During that time I was so focused on the results that I stopped enjoying what I was doing, didn’t celebrate any achievements and had such a poor mindset that my performances suffered. Once I was able to acknowledge and reconcile this everything including my performances improved. The results are certainly important,  but so is the journey and also the bigger picture and enjoyment. On a much bigger stage Shawn had been working to qualify for the Olympic Games for a number of years in the marathon and there were untold pressures on him to achieve this, and then he was also diagnose with T1D. Listening to him I had so much respect for how he continued to push through and achieved some great results through some very challenging times.

The thing that we both agreed on was that having T1D allowed us to have a really positive impact every single day and in every single race through the diabetes community and this often something that we overlooked. There will always be personal goals, but working to promote T1D and inspire other T1Ds to be active, take on challenges and achieve their own goals is super rewarding in itself. This fact alone is great motivation to continue pushing our own limits and finding new challenges. As another T1D positive this is something which many athletes and people generally do not have the benefit of.

I’m looking forward to spending some more time with Shawn and getting my legs run off with a few training sessions with him.

If you don’t know about Shawn he’s a real inspiration for T1Ds and has competed at the top of long distance running around the world for many years. You can follow him on Twitter: @runforrestT1run

T&D June 19 – Time Off

A week of rest and recovery after Ironman 70.3 Cairns which included many hours in a deck chair, in the pool and at the dining table, it’s been a really different week for me. With no training on the cards for the time being I am reflecting on some of the big lessons I’ve learnt recently and allowing my mind and body to rejuvenate after a long 12 months. These things that I have learnt are all critically import to achieving my nest performances and they will form important checks for me next season so that all of my performances as good and better then my recent races.

  1. Mental: I believe that this has the biggest impact on my performance, both diabetes and athletic performance. I cannot believe how greater my BGL/diabetes stability is when I have a positive mindset. This positive mindset also yields the best training and racing performances along with rest (sleeping) and recovery.
  2. Physical: Although I am good a pushing my body to the limit, I am not so good at adapting my training program when my body is not 100%. Taking days off, sleeping in or doing those small recovery and rehab things are as important as getting the kilometres in.
  3. Diabetes: It’s obvious but the control of my diabetes (BGLs) has a direct influence on my athletic performance (and the rest of my life). This is the most important part of my life which I must remain focused on. This is not something to be upset by, it should be used to provide the planning and structure which will help me be the best possible athlete.
  4. Nutrition: Closely linked with all other aspects I have a tendency to be really strict with my diet which does not always provide for the best overall outcomes. There is no point beating yourself up for eating a treat and enjoying the experience. With a more relaxed approach over the last 3 months where I have allowed myself to indulge a little more, my performance has not suffered and have actually ended up physically and mentally stronger.
  5. Racing: During the last 12 months I got to a place where I was only focused on the result and forgot to enjoy the journey. It sounds simple but I was training hard and racing well but would constantly focus on the negatives. Recently with the help of my girlfriend and my training partner (constantly reminding me of all of the positives) it finally sunk in and this really transformed me. When racing, you’ve got to enjoy it and not take everything to seriously; you’ve done the training, your’re ready to race and the performance will be what you deserve.
Bike Rack Photo

With loads of winter training miles on the cards I can share the love around to all of my bikes; which one have I taken out this morning?

This is the first time that I have had a real break for the last couple of years and it’s certainly a new experience which I am going to have to adapt to. I’ve had to make changes to my diabetes management including increasing my insulin doses (around +20%) to account for the lack of exercise I am doing. My diet has also changed and although it is still very healthy I am not eating as much and I am enjoying a few extra indulgences. If I am thinking about doing anything to strenuous I just remind myself that I am actually getting real benefits from this break and by doing nothing it will actually improve my training when I return. It’s also a great time to pay back my family for all of their support and putting up with a diabetic triathlete (thank you).

Without training to blog about I have a couple of pieces which I have been thinking about for sometime which I want to post over the coming weeks. Mental health, diabetes performance and stress and use of continuous monitors. T&D will be taking a break until training returns in July but plenty of diabetes stuff will be posted. Looking forward to all the things to come!

 

T&D June 5

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.

trisuit

New race suit from Scody with Type1Athletic, DSP and JDRF logo’s. Colour worked out perfectly with the prominent blue circle for diabetes!

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!

The Importance of Self-Awareness

One of the biggest things that I have learnt this year is the importance of having and acting on good self-awareness, both physical and mental. The mind and body gives us many signals both positive and negative and I have found that the more I listen to these the healthier I am and the better I perform. This is by no means a soft and fluffy approach to my health or training, but more a means to understand how my body is reacting to things; treatments, training, nutrition, etc. By having this understanding I can then make better decisions which result in better performances (diabetes, sport and just general well-being).

So what do I mean by self-awareness? It’s the sensations, feelings and thoughts you have many times a day about how you are feeling and performing. For me these are generally around fatigue and training performance (physical), blood glucose levels (diabetes), gut health (nutrition) and mindset (mental health). I’ll label myself a “competitive male” and as such I have generally taken the approach to push through with the mentality that the harder I push the better the result will be. This is certainly not the case and coincidently generally results in worse results for me. My most recent 70.3 race at Port Macquarie was a good example of this; a very good performance and leading into the race I made a concious effort to listen to what my body were telling me and adjust what I was doing accordingly (rest, recover, eat, etc.). I can attest from this that acting on this self awareness really helped my performance.

PMChart

I’ve found a good correlation between my self awareness, performance and what my Training Peaks data is telling me – best thing to do is listen.

How I apply this self awareness to my daily life is pretty simple, the difficult part is actually being aware of and interpreting what you mind and body are telling you. I have been calibrating how I am feeling with my data on Training Peaks and they align pretty well. When my body is telling me to rest and recovery, training peaks shows high fatigue and low form. It will be individual how you read your mind and body and it will take time for you to understand how best to react. Below I have listed some of the straight forward but very important signals and actions which I take.

Area

Signals

Actions

Fatigue

–    Tired during the day, falling asleep early at night

–    Feeling lethargic

–    Eyes hurting

–    Not alert or switched on during day

–    Allow body to rest, this can be for multiple days in a row to fully re-energise

–    Focus on diet and hydration (drink plenty of water)

–    Do nothing as oppose to active recovery

–    Get a minimum 8hrs sleep per night for several nights in a row (10hrs if possible is even better).

Performance –    Can’t hit session training targets (HR, Power, pace, etc.)

–    Feeling weak during training

–    Prolonged muscle soreness and not recovering as quickly as normal

–    Reduce training volume and stop intensity (try active recovery)

–    Takes a couple of days off completely

–    Get a massage and get on the foam roller/stretch every day

–    Ensure nutrition and hydration are adequate

Gut Health –    Uncomfortable stomach/pain

–    Bloated

–    Irregular trips to the toilet

–    Simplify diet and focus on foods which assist with digestion

–    Don’t over eat

–    Avoid foods which agitate your stomach including high fat, too higher protein, sugary and processed foods

–    Water, water and more water

BGLs –    Individual hypo or High symptoms –    Stay calm and go back to basics, count carbs and test your BGL regularly

–    I focus on being positive and doing things which assist BGL stability including walking, not stressing and eating sensible

Mental Health –    Lost motivation

–    No enjoyment

–    Procrastination

–    Negative mindset (can’t look at the positives)

–    Irritable and rude

–    Stop everything and speak to someone about how you are feeling

–    Assess what you may be stressing about

–    Work on things you can control and influence

–    Don’t worry about things which are not in your control

–    Do activities which energise you, for me this is exercising, relaxing with my girlfriend and walking the dog

–    Focus on single tasks, complete them and then move on

–    Review how you are going, continue to speak with someone and acknowledge when you achieve/do something well

Managing your mental condition is the most challenging of these for a number of reasons and it also may have the greatest performance implications. From recent personal experience this is an area which I have taken a special interest in and I will be writing a piece soon about how I have overcome the mental challenges and depression which I have faced.

It seems straight forward that we should listen to our bodies but it is surprising how difficult this actually is and how often we ignore the signals, ending up in a worse situation. The best performances comes when we are feeling at our best, both physically and mental. Feeling physically fit and strong, healthy and nourished and with a positive mindset shouldn’t be that hard to achieve. Use your mind and body as a guide and you will be able to achieve your goals.

T&D May 29

If you follow my instagram feed then you would have seen that the last 7 days have been big! I had planned a really testing week of training with a focus on running and from Sunday through Sunday I clocked up just short of 90km which is pretty significant for someone with a swimming and cycling background. With this sort of form I can actually say that I enjoy running (at the moment). I also received a new BGL unit from Abbott; the FreeStyle Libre Flash Glucose Monitoring System. This continuous monitoring device has some unique differences to Dexcom CGM, which suit my uses really well. I am excited to continuing using this device, especially in my upcoming Ironman 70.3 event where I think that it will able to provide me with the edge I have been missing in previous events this year.

May 29

The numbers don’t lie, it’s been a really solid week!

It’s also been a big week as I have been able to get control of my BGLs during my afternoon training sessions where hypo’s had been causing me issues. Some adjustments to the timing of my basal reduction and then when I start my training session (allowing 2hrs+ now), plus eating something a little more substantial about 30mins before the session (30-40gr CHO) has yield more stable BGLs. I am still working on how much CHO I need to consume during the session and this is highly dependent on the duration and intensity of the session. So far it’s around 30gr CHO at 20-30mins into the session get’s me through a 1hr plus session. A work in progress #type1diabeteslife.

Muffin

One of the bonuses of exercising is being able to enjoy foods that you would usually avoid as a diabetic – post ride refuelling.

I think that I have learnt this week that managing my diabetes shouldn’t be that stressful. I do have challenges to over come and these seem pretty regular, but a lot of these challenges are caused in part due to something that I have done. This could be; not counting carbs correctly, not eating a proper meal and then snacking, not setting my basal/BGLs properly before a training session, under eating or over bolus dosing or over treating a hypo, etc. These are all things that I am 100% in control of and if I do them correctly, then the risks of an erratic BGL response are significantly reduced. It is true that my life requires planning and structure but this should not be a burden and to be healthy and thus happy these are critical. This week I have gotten most things right and the results speak for themselves, success in all aspects of my week and still full of energy on a Sunday evening.

Speaking with another type 1 diabetic over the weekend who is also very active, we seemed to have similar approaches to our type 1 diabetes and this seemed to stem from our attitude towards it. It was not that we both had amazingly positive attitudes, but we both acknowledge that type 1 diabetes needed to be managed in a specific way to allow us to live the lives that we wanted to. Type 1 diabetes wasn’t something that needed to be beaten, it formed an important part of each of use and probably enhanced some strong traits which allowed up to achieve our goals. Structure, planning, better understanding of our bodies and excellent nutrition are just a few of the positives to come out of having type 1 diabetes. I was enthused by this chat to stay focussed and know that by doing the rights things and being positive, great results will come.