New on this forum, although I've done a bit of lurking to learn (a lot!), so a bit of background (I hope it's relevant) before a question on something I've not managed to find anything about (I welcome any redirection!).
Last year at this time I went for my standard NHS screening (I'm 60), after which I was told I was OK - everything in the normal range apart from slightly raised cholesterol (although that had come down), but weight needed reducing (as a keen runner/cyclist who had had 5 years of injuries and put on far too much weight, I was all too aware of that!). This year, out of the blue, I received a letter saying that my records showed that my blood sugar had 'in the past' been too high, and recommending a blood test. On further investigation I found that my Hb1ac test had recorded 42 at this screening (I hadn't seen this at the time), so I had the blood test. I was told I would hear nothing if it was normal, but that I could find out details if I contacted surgery. I heard nothing, did contact the surgery, and found that I've risen to 43 (before the results of the blood test came back, I had a standard form/leaflet from the surgery saying that I was high-risk diabetes and suggesting I join a diabetic advice programme with the local NHS trust).
As a result, I've decided I need to take things in hand fairly urgently. I've changed my diet to reduce carbs (no 'sweet' stuff, drastically reduce starchy carbs etc), have started more regular cycling (I've largely sorted injuries out, although running still limited), and am shifting the weight (it's coming off nice and steadily at the moment - 8lbs in the past 6 weeks of a 32lb target to get under BMI 25).
So, my question is: I am now into 'audax' cycling - long distance challenges (not races, but where you have to meet a minimum average speed, but can't exceed a maximum average speed). Having done a couple of 100k events, I have my first 200k event coming up in a few weeks. That means quite a few hours in the saddle of continuous exercise. How do I tackle that, fuel-wise, given what I've said above? My only experience previously is to use carb based food - standard advice is around 1g per kilo of bodyweight per hour). My go-to foods have been fig rolls and malt loaf (easily portable and eatable whilst riding!).
As a complete beginner in this area, I would welcome any advice or experience.
Last year at this time I went for my standard NHS screening (I'm 60), after which I was told I was OK - everything in the normal range apart from slightly raised cholesterol (although that had come down), but weight needed reducing (as a keen runner/cyclist who had had 5 years of injuries and put on far too much weight, I was all too aware of that!). This year, out of the blue, I received a letter saying that my records showed that my blood sugar had 'in the past' been too high, and recommending a blood test. On further investigation I found that my Hb1ac test had recorded 42 at this screening (I hadn't seen this at the time), so I had the blood test. I was told I would hear nothing if it was normal, but that I could find out details if I contacted surgery. I heard nothing, did contact the surgery, and found that I've risen to 43 (before the results of the blood test came back, I had a standard form/leaflet from the surgery saying that I was high-risk diabetes and suggesting I join a diabetic advice programme with the local NHS trust).
As a result, I've decided I need to take things in hand fairly urgently. I've changed my diet to reduce carbs (no 'sweet' stuff, drastically reduce starchy carbs etc), have started more regular cycling (I've largely sorted injuries out, although running still limited), and am shifting the weight (it's coming off nice and steadily at the moment - 8lbs in the past 6 weeks of a 32lb target to get under BMI 25).
So, my question is: I am now into 'audax' cycling - long distance challenges (not races, but where you have to meet a minimum average speed, but can't exceed a maximum average speed). Having done a couple of 100k events, I have my first 200k event coming up in a few weeks. That means quite a few hours in the saddle of continuous exercise. How do I tackle that, fuel-wise, given what I've said above? My only experience previously is to use carb based food - standard advice is around 1g per kilo of bodyweight per hour). My go-to foods have been fig rolls and malt loaf (easily portable and eatable whilst riding!).
As a complete beginner in this area, I would welcome any advice or experience.
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