In the world of fitness, some stories resonate as symphonies of resilience, determination, and triumph. Lauren Plunkett, our esteemed T1D cycling instructor, embodies this narrative, weaving a tale of courage and transformation through her journey with Type 1 Diabetes. As we gear up for the Loons Exclusive Indoor Ride at Statera Fitness this Sunday, Lauren takes center stage, not merely as an instructor but as a beacon of inspiration. Diagnosed at eleven years old, Lauren’s story is a testament to overcoming challenges and discovering the extraordinary power of embracing both diabetes and a passion for fitness. In this exclusive Q&A session, Lauren shares insights into her diagnosis, her path into the fitness world, and the unique approach she brings to coaching, offering a glimpse into the person who will be leading our Loons Ride Team through a series of invigorating cycling classes.

When were you diagnosed?

I was diagnosed at eleven years old just before Halloween. A theme of ‘in with the new’ was already present in my young life after moving from Washington to Minnesota the year prior. I was finally adjusting to a new town, school, and friends, and then, T1D came along. My parents had spotted the signs and symptoms -extreme thirst, exhaustion, and lots of bathroom breaks. I was in diabetic ketoacidosis (DKA) and fortunately, bounced back quickly after treatment. Once home, my parents were prepared to teach me resilience from the first injection. Mental toughness, staying active, and doing our best to follow clinical guidance was a daily ritual. As a teen, I adopted habits of perfectionism and self-criticism that connected glucose levels to my self-worth. Over the years, my attitude has certainly improved with education and persistent self-care practices. Learning how to embrace both diabetes and healthy habits is a significant part of my journey to maintain balance and positivity.

How did your T1D journey land you in the fitness world?

I had no idea how much I needed a physical outlet to express the pressure I felt about growing up with T1D and becoming an adult. While in college for dietetics, I experienced some of the heaviest stress and hottest temper I’ve ever had to manage. The emotional rollercoaster was so intense that I found myself looking for a workout to match the aggression I felt towards things I had no control over. That’s how I found myself in an indoor cycling class and it was love at first climb. I became an instructor soon after and twelve years later, I’m still teaching!

Why cycling?

I was incredibly inspired by Team Type 1 that competed in Race Across America (RAAM) in 2009. Their story was brought to me by my partner, Tyler, who had just started road bike racing. Between the amazement I felt about people with T1D riding 3,000 miles across the country and experimenting with Tyler’s nutrition, I was hooked on exercise science. When I turned the research on myself, an awakening happened; I felt so strong, empowered, and unstoppable while pushing my physical body beyond limits that I had never known before. A stationary bike was my safety net; I could monitor my glucose, speed, and intensity level without fear. It was like I had come to life! I have found cycling to be a wonderful treatment for my emotional health with added physical benefits. The hard physical work is entirely about supporting myself mentally. 

Can you share any specific challenges you’ve faced as a type 1 cyclist/fitness instructor and how you’ve managed and/or overcome them? 

Fear. I’ve learned that being afraid is an illusion that being prepared clears away. Fear of hypoglycemia, fear of instructing a room full of people, fear of what they might think, and fear of not being good enough, are illusions. Becoming an instructor helped improve my self-talk and confidence. I developed a personal exercise protocol to prevent hypos and I practiced my favorite playlists until I was ready to provide a great experience to my classes. With repetition, fear does not feel the same; fear becomes a catalyst for change and self-improvement. Changing my perception is the reason that I have taught thousands of indoor cycling classes over the last twelve years. 

What does your training look like? 

My instruction style is inspired by heart rate training and power intervals. This means that we adjust resistance on the bike, similar to shifting gears, to challenge our speed and power. Alternating from sprinting to climbing with longer aerobic intervals in between, challenges our heart rates through all five zones. We focus on breathing, proper form, and keeping a calm mind to sustain our energy. I have dozens of playlists with a range of musical genres that often surprise my riders! Be prepared to pedal to a mix of EDM, heavy metal, and Scandinavian tribal beats. 

Can you tell us more about the specific services or programs you offer for cyclists, especially those with Type 1 Diabetes, and what sets your coaching approach apart from others in the industry? 

I created a program called “Developing Your Exercise Protocol” that converts high level research in athletes with type 1 diabetes into digestible and useful information. This self-guided program puts the science in your hands to track patterns in glucose, nutrition, and exercise for optimal decision making. Developing a specific protocol is the ideal support for a wide range of goals. From someone just starting an exercise plan, to the competitive athlete looking to enhance performance, or for parents of active teens who want to deepen their knowledge of exercise. 

What advice do you have type 1s who are looking to adopt a fitness journey?

Exercise must make you happy. Movement in any form is a wonderful thing and I often recommend viewing exercise as a personality match. From walking the dog while listening to a comedy podcast, to joining a running group or dance class, we have so many choices. Release all or nothing thinking that could be holding you back from starting. We don’t have to go big and train for a marathon, for example. We start with one mile, one class, or one hour. From there, we work on consistency by signing up again. Making ourselves an exercise calendar for motivation or committing to friends who get us outside and on our bikes every weekend. Diabetes is an important partnership with movement. Once we’ve covered the first step to happiness with exercise, we move into establishing a strategic balance with glucose and insulin. 

How do you/How can others use data and technology to optimize training and diabetes management?

Personally, I find that wearing a sensor/continuous glucose monitor is a major confidence booster and an important safety tool when exercise is either new or of long duration. Exercise affects our metabolism hours into the future and overnight while we are sleeping. Consistent movement increases insulin sensitivity and it’s really important to understand when and why your body is becoming more insulin sensitive. Adjustments to insulin and nutrition intake are inevitable with a change in exercise frequency. As people who monitor glucose levels, we have developed skills from our personal experience to leverage this concept to our benefit. I get really excited about this because many people living with T1D have instinctive tools to train as athletes without even realizing it.   

Is there anything else you’d like to share, especially those who may be dealing with diabetes and are passionate about cycling/fitness? 

Diabetes can be the reason a person becomes the healthiest they’ve ever been in their entire life. I am an example of how changing my attitude about exercise accelerated my life in a positive direction. Once upon a time, I did not think I would live to the age that I am today. Nor would I have a story to tell if I hadn’t felt motivated to discover an activity that worked best for me. Cycling is one of my tools for becoming healthier with age. It inspired me to include a variety of methods such as weight training, Pilates, and hiking to continuously challenge my body and mind. Through indoor cycling, I also learned that I could become comfortable managing diabetes at various intensity levels and duration of exercise. It’s really a beautiful thing to use physical activity to become more confident, make healthier decisions, and feel grateful that we can. 

You can learn more about Lauren and her classes on her website at laurenplunkett.com!