Continuing with some tip for those riders with diabetes:
Remember to talk to your doctor about your cycling and any increase of activity!!
Check your blood sugar often during training and be prepared to modify your diet. Exercise can improve circulation and we know improved circulation can be very important to diabetics.
Be sure to check your feet after cycling for blisters and make sure you have good fitting cycling shoes. Your favorite bike shop can help ensure you have the right shoes.
Weight training is a good piece of the puzzle to add to your training. Good core strength will help you during your long rides. A few times a week is all you need, be sure to hit a wide range of muscle groups.
A study from Duke University found that intensive exercise can improve carbohydrate metabolism. This is good news for diabetics. What was also interesting about this study was that the improved insulin sensitivity seemed to last for several months after the participants stopped exercising. But I'm betting that you will feel so good you won't want to stop exercising!!
Always keep in mind that there are training resources to help you here at Tour de Cure.
Check back at the blog for updates on Tour and other special features. Please comment or check in with us. Who knows--we may even feature a story on you!
See you at Tour (or before!)
Sunday, January 27, 2013
Tuesday, January 15, 2013
Cycling Training for Beginners
Welcome to the Tour de Cure Blog for the Michigan Tour de Cure!
Join us for the Ride of your Life on June 15, 2013 in Brighton
Training for a cycling event is not impossible-- even if you have a job and a life! There's just a few things to consider.
First: Sign up for an event! This is more important than you think. Paying the registration fee not only secures your spot avoiding disappointment later, but an event on your calendar provides constant motivation. It also leads to constant training, week after week, in a slow progression.
Next, make sure you are comfortable on your bike. If you aren't, get a professional fitting. Take yourself and your bike to the bike store and ask for a fitting.
Check your sugar often and modify your diet if necessary. This is a slow and consistent training philosophy, so ride every week! Put in miles but also don't neglect things like intervals and hills. Both of these are vital to a training program. When riding those long miles, do so at a steady pace--don't dilly dally and stop too often for a break.
When you plan your workouts: intervals, hills, long rides, don't just do the same workouts on the same days on the same routes. Mix it up! Training will never be boring. Try different things! This will make consistent training a breeze. Lastly, remember that rest and recovery are a part of training. Take time for recovery and cross training.
Tune back next time for more training tips!
Friday, April 27, 2012
Living Well with Diabetes
Adapted From Prevention Magazine, May 2012
Exercise is an important tool in managing diabetes. During exercise glucose is used by muscles for fuel. This can mean exercise can be as effective as some diabetes medications.
1. Intervals
10 minutes of intervals per workout can help modulate glucose for up to 24 hours.
Can do with any sport--just be sure to include recovery intervals
Still include moderate intensity workouts during the rest of the week
2. Strength
Don't need heavy weights and lots of reps, body weight exercises like squats and pushups can stimulate additional muscle
3. Get Active!
Don't be sedentary! Workout, then continue to be active during the day--don't just sit around. Work more movement into your life
Exercise is an important tool in managing diabetes. During exercise glucose is used by muscles for fuel. This can mean exercise can be as effective as some diabetes medications.
1. Intervals
10 minutes of intervals per workout can help modulate glucose for up to 24 hours.
Can do with any sport--just be sure to include recovery intervals
Still include moderate intensity workouts during the rest of the week
2. Strength
Don't need heavy weights and lots of reps, body weight exercises like squats and pushups can stimulate additional muscle
3. Get Active!
Don't be sedentary! Workout, then continue to be active during the day--don't just sit around. Work more movement into your life
Saturday, February 18, 2012
Videos on National Tour de Cure You Tube page
Check out Tour de Cure National videos on how to register, fundraise, start a team.
ADA Tour site: www.youtube.com/TourdeCureNational
Registration Video Instructions for Individuals: http://youtu.be/JWeUDt9xWpY
Registration Video Instructions for Team Captains: http://youtu.be/6YG5dVeuZ_o
Tour Participant Center Video Instructions: http://youtu.be/kDitsw8V4G0
Importing & Managing Contacts Video Instructions: http://youtu.be/6Acf4dGAqVk
Sending Email Video Instructions: http://youtu.be/aOZy8q7W1PA
Fundraising with Facebook Video Instructions: http://youtu.be/tRqX03ouHjA
ADA Tour site: www.youtube.com/TourdeCureNational
Registration Video Instructions for Individuals: http://youtu.be/JWeUDt9xWpY
Registration Video Instructions for Team Captains: http://youtu.be/6YG5dVeuZ_o
Tour Participant Center Video Instructions: http://youtu.be/kDitsw8V4G0
Importing & Managing Contacts Video Instructions: http://youtu.be/6Acf4dGAqVk
Sending Email Video Instructions: http://youtu.be/aOZy8q7W1PA
Fundraising with Facebook Video Instructions: http://youtu.be/tRqX03ouHjA
Feb 2012 Tour de Cure Activities
February 2012 Tour de Cure Activities
February is a busy month! It’s a great time for tuning up
your bike, getting any new gear for the upcoming riding season, and
fundraising!
Indoor Spin
Training:
Bring your
bike & mag trainer and join in the fun!
2/6 Performance Bike NOVI
2/11 Performance Bike W. BLOOMFIELD
2/25 Performance Bike W. BLOOMFIELD
Ladies Night at Macomb Cycle & Fitness:
2/21
Start a team! Join a team! Fundraise! Swag! Training Advice!
Fundraising Rountable:
2/29
ADA Offices in Bingham Farms: 10 am & 6pm
Learn about successful fundraising, get questions answered.
General Tour de Cure Announcements
Score an invite to the VIP party & VIP ride by raising $1000 by
5/28/12
This was so much fun last year… you definitely want in on this. The goal
is very doable—stop by the Fundraising Roundtable for advice.
Reward Programs for Returning Rockin’ Riders
ADA staff & volunteers are working on rewards for riding—stay tuned
for more information.
Don’t want to ride?
Volunteer! Tour de Cure relies on non-riding volunteers for creating a
Rockin’ Ride. And we are always looking
for Committee Members to help all year long.
The Organizations that Make It Happen:
Kroger, Clif, Nissan, Chili’s, Michigan
Podiatric Association, Yelp, Blue Care Network, Performance Bikes, American
Cycle & Fitness, Oakland Regional Hospital, Hamburg Fitness Center.
THANK YOU!
Saturday, January 7, 2012
Excercise 2012
*Adapted from Women's Health magazine, Nov 2011
Some interesting statistics on weight and diabetes, and its precursor: insulin resistance.
Approximately 15% of Type 2 diabetics aren't overweight, but have additional visceral fat that is not noticeable. Visceral fat is typically found around near internal organs. The reason these people may have developed diabetes may be due to lack of exercise. Even moderate exercise has been shown to lower blood sugar.
Other risk factors may be yo-yo dieting and daily stress. Attempting to control weight by diet alone, without proper exercise is not a long term solution to excess weight.
Scientists are learning that specific DNA may hinder pancreatic function. Sugar can't get into cells, flood the bloodstream and can cause damage to organs.
Another alarming statistic, a whopping 93% of prediabetics don't know they are sick--and these are the very people that can be helped most by diet and exercise.
Two ways to reduce your risk: eat as little added sugars as possible and more unprocessed foods each day. As always, start with small changes to reduce your risk of developing diabetes.
If you are looking to start exercising, talk to your doctor, then join us for the 2012 Tour de Cure bike ride! Tour information can be found at
http://tour.diabetes.com
Some interesting statistics on weight and diabetes, and its precursor: insulin resistance.
Approximately 15% of Type 2 diabetics aren't overweight, but have additional visceral fat that is not noticeable. Visceral fat is typically found around near internal organs. The reason these people may have developed diabetes may be due to lack of exercise. Even moderate exercise has been shown to lower blood sugar.
Other risk factors may be yo-yo dieting and daily stress. Attempting to control weight by diet alone, without proper exercise is not a long term solution to excess weight.
Scientists are learning that specific DNA may hinder pancreatic function. Sugar can't get into cells, flood the bloodstream and can cause damage to organs.
Another alarming statistic, a whopping 93% of prediabetics don't know they are sick--and these are the very people that can be helped most by diet and exercise.
Two ways to reduce your risk: eat as little added sugars as possible and more unprocessed foods each day. As always, start with small changes to reduce your risk of developing diabetes.
If you are looking to start exercising, talk to your doctor, then join us for the 2012 Tour de Cure bike ride! Tour information can be found at
http://tour.diabetes.com
Wednesday, December 14, 2011
How easy fundraising can be!
Some advice from one of our top fundraisers: its not hard if you get creative!
Many thanks from Paul Schwartz
Zacky explains his success pretty simply: I took Mommy's Yahoo address book and started sending emails. (Mommy has a BIG address book).
His motivation was: "I'm going to beat Poppy"
His sympathy vote was: "How can we let that old man beat that sweet little boy? It will break his heart. How much does he need to win?"
While no one with Diabetes wants to be defined by their disease, I want to be intimately associated with Diabetes. Everyone needs to know that I am a Diabetes fundraiser. I wear my Tour de Cure jacket and jersey proudly. I do not raise funds for other organizations, even when I am closely associated with them. The only request my friends and family will ever receive from me is for donations for Tour de Cure. I don't have the disease, but I want to see the cure.
I also find that people are often looking to make tax deductable donations before the end of the year. Some of my donors have given twice; before year's end and again when the Tour announcement goes out. So early registration helps. I usually have raised the "minimum" in the first hour or 24 hours from having sent out the emails. Without a real commitment to the cause, the fundraising would be over in a day or two. "Commitment" is continuing to raise funds when the minimum has been surpased long ago. I also have supporters who don't respond to email, but will respond to a letter faithfully. I hate doing a letter, but they will not donate if they don't get one, so...there is a letter.
In 2011, Zacky was physically surrounded by his Aunt, two Uncles (one of whom is a Red Rider), another family friend, and myself, to assure his safety while riding on streets. It was probably his longest ride, ever and the pace was set to his ability. We started late, at the back of the pack, and finished "on track", due some creative route adjustment for Zacky's benefit. If it had been the Tour de France, we cheated; but it was the Tour de Cure and everyone had a great time! (In past years, with different Team members, we used to take an extra loop around Kensington because it was a pretty day and we were having fun.) No one should EVER be intimidated by the route or distance. We only "keep score" on what you raise, not on what you ride.
Many thanks from Paul Schwartz
Zacky explains his success pretty simply: I took Mommy's Yahoo address book and started sending emails. (Mommy has a BIG address book).
His motivation was: "I'm going to beat Poppy"
His sympathy vote was: "How can we let that old man beat that sweet little boy? It will break his heart. How much does he need to win?"
While no one with Diabetes wants to be defined by their disease, I want to be intimately associated with Diabetes. Everyone needs to know that I am a Diabetes fundraiser. I wear my Tour de Cure jacket and jersey proudly. I do not raise funds for other organizations, even when I am closely associated with them. The only request my friends and family will ever receive from me is for donations for Tour de Cure. I don't have the disease, but I want to see the cure.
I also find that people are often looking to make tax deductable donations before the end of the year. Some of my donors have given twice; before year's end and again when the Tour announcement goes out. So early registration helps. I usually have raised the "minimum" in the first hour or 24 hours from having sent out the emails. Without a real commitment to the cause, the fundraising would be over in a day or two. "Commitment" is continuing to raise funds when the minimum has been surpased long ago. I also have supporters who don't respond to email, but will respond to a letter faithfully. I hate doing a letter, but they will not donate if they don't get one, so...there is a letter.
In 2011, Zacky was physically surrounded by his Aunt, two Uncles (one of whom is a Red Rider), another family friend, and myself, to assure his safety while riding on streets. It was probably his longest ride, ever and the pace was set to his ability. We started late, at the back of the pack, and finished "on track", due some creative route adjustment for Zacky's benefit. If it had been the Tour de France, we cheated; but it was the Tour de Cure and everyone had a great time! (In past years, with different Team members, we used to take an extra loop around Kensington because it was a pretty day and we were having fun.) No one should EVER be intimidated by the route or distance. We only "keep score" on what you raise, not on what you ride.
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