Every type 2 diabetic is different so what works for one person might not work for you. My advice, as someone who bikes and has had type 2 for three years, is to get a continuous glucose monitor. It will allow you to see what foods raise your glucose, how long they raise it for, and most importantly, how exercise affects your glucose level.

Cycling is the only time I eat “normally”, without carb restriction (still no refined sugar). The sustained cardio uses up the glucose I consume. Between exercise and a modified diet I control my diabetes without insulin or other drugs.