Intensive training with myLoop

Markus is currently training for the Jungfrau Marathon in Interlaken. His training takes up a lot of his time: he trains up to seven times a week. In this interview, he talks about his intensive training and how he always keeps his glucose levels under control.

How often do you train and do you follow a plan?

I train between five and seven times a week. On Tuesdays and Thursdays, I do strength training: I get up at 4:30 a.m. and train from 5:00 a.m. to 6:30 a.m.. Then I start my fun training, doing bouldering and climbing to prepare for the next training session. I don't just focus on strength, I also train to complement it. I go running five times a week. Depending on whether I just want to keep fit or prepare for a marathon. At the moment, I run five times a week. Four times a week, I do a long run and once a sprint with intervals.

What should I look out for when training?

I make sure that my blood sugar level is neither too high nor too low at the start. Too high is anything above 14 mmol/L and too low is anything below 5 mmol/L, although it also depends on the time of day. My glucose level generally rises in the morning, so I don't consume carbohydrates beforehand, depending on the altitude. In the afternoon, my insulin sensitivity increases and my blood glucose level is generally 90 mg/dl. So I need carbohydrates. During strength training, I consume 0 to 12 g of carbohydrates per hour, generally in the form of glucose tablets. During endurance training, I need to consume 24 to 48 g of carbohydrates per hour. This also depends on the duration of the exercise.

If my blood sugar level is higher, I consume no carbohydrates for the first hour and 60 g of carbohydrates for the second hour. Before a two-hour run, I wouldn't correct high blood sugar with insulin. When my blood sugar is higher, I try to remember what might be causing it. Most of the time, it's due to a high-fat meal the night before or something similar.

What do you have to watch out for after training?

It depends on my blood sugar level after training. If it's high, I make a correction, but only half the amount I would normally take. My insulin sensitivity is much higher after training than before, so one unit of insulin can bring my blood sugar below 100 mg/dl. Sometimes, the trend arrow indicates that blood sugar levels are falling, but normally they stabilize. When my blood sugar drops, I eat something that contains carbohydrates, such as gummy bears or non-alcoholic beer. Sometimes my blood sugar is higher after training, so I don't eat again until after 60 minutes so that my metabolism can bring the blood sugar down. This also helps my body get used to being in fat-burning mode.

What do you do to ensure that diabetes doesn't affect your racing performance?

I test my blood sugar every 20 to 40 minutes. After nine years of training, I can feel my blood sugar 20 minutes before it drops. I'm aware of the risk of hypoglycemia and can recognize it before the alarm goes off. I have set a higher alarm level for running, at 120 mg/dL, so that I can react quickly to a drop or rise in blood sugar. I have to be careful with the amount of CHO units. If I consume too many CHO units, I sometimes have to make a correction or a small adjustment.

I've had to learn to deal with that. During my training sessions, I learn from each race and prepare myself for the next competition. I look at the data in the app and think about what I've eaten, how much carbohydrate, how much insulin, etc., so I can learn from my mistakes.

What accessories do you take with you on the course?

Glucose or sometimes I take energy bars, just one or two, only if there's a long distance between two feed stations, then I take more than glucose. As the stations are so far apart, I need to have some reserves with me. Race management recommends that you bring gloves, a blanket, water and a cell phone. You'll be able to track your progress and have a number to call if you're in trouble. I've also packed my diabetes supplies, equipment, glucose and snacks. I usually also run with two of my friends.

Do you get help from a health professional to draw up a training plan?

Not really, my plans are very personalized, so I learn what I can do myself. If I need help, I ask doctors for advice. I have a few phone numbers I can call seven days a week, and they help me. Sometimes they also contact me when they're at a camp with young people and have questions about the application. They pass on my number, and sometimes I find the time to help other people.

Have you used any useful resources that you can recommend?

In the beginning I used the mySugr app to document myself, it was really easy to use, for example in restaurants. For example, I could type in “farmer's burger” and add the carbs. On my next visit, I searched for “farmer's burger” and saw how I reacted, so I could sample more or less. Now I just use the app CamAPS FX.

What advice would you give to someone with type 1 diabetes who is starting to train for a long-distance race?

Documentation is essential. It's the most important thing. Not all races are the same, and not all training sessions are the same. If I don't document what happens during a given period during a race, I can't prepare better. But it's also important to know that what works for me doesn't necessarily work for everyone. You can experiment and you have to find out for yourself what your body needs.

What's your schedule for recovery/rest days?

I don't have many rest days because I really love sport. When I have a rest day, I just go for a walk or do something that relaxes my muscles. If the weather's bad, I stay on the couch and watch Netflix, read a book, play pool and enjoy a meal.

What are your specific goals during the preparation phase? (for example, few mild hypoglycemia, good sleep).

My glycemic target is 120 mg/dl during the meal and 150 mg/dl to 180 mg/dl in general. Of course, I want to have as few hypoglycemias as possible, and if possible none at all. I try to avoid blood sugar spikes and avoid eating sweet or extremely sweet products. I try to sleep well, which unfortunately is not always possible. I also try to eat a balanced diet and avoid alcohol as much as possible.