Analysing exercise data for 2024

Disclaimer: The information contained within this blog post are my thoughts and do not constitute medical advice. Please consult your medical team before making any changes to your diet or blood sugar management program.

I decided to get an analogue bicycle and I have loved the challenge of riding it. I had a terrible GC half marathon (GCHM), complete with muscle spasms, but I finished so that was nice. The training for the GCHM was amazing and I got to run in some pretty interesting places, like the NSW rail trail in Casino.

I have developed a host of new features for my Diabetes Analysis Tool, including an integration into Strava, where I update my exercise description with my exercise stats.

Physiological Metrics

I am currently on an average of 42.9 units per day and an average of 150g of carbs per day. These carbs include carbs from fat and protein (gluconeogenesis).

You can see from the graph below that my weight has fluctuated quite a bit this year, with poor eating habits (snacking at night) the biggest contributor to a lower time in range. My lowest bodyfat was 15% (confirmed by 3rd party testing). This dramatic weight shift was due to training for the GCHM.

Extract from the Renpho smart scale imported for Analysis.

Weight and Bodyfat graph exported from Diabetic Analysis Tool.

Exercise metrics

Every year I try to increase my distances and time in range (TIR). This year I increased my TIR by 2%, which is incredible. Although my CV and SD are lower, average glucose is down 0.06 mmol/l. I attribute this to lower insulin closer to exercise time, and refuelling at appropriate time intervals.

2024 exercise stats (grouped by distance)

2023 exercise stats (grouped by distance)

Energy Burn Rates

A table of the estimated energy replacement carbs consumed.

Time-in-range (TIR)

A graph of Time in Range (3.8-7.8) per exercise.

Blood glucose control metrics

Insulin sensitivity

In the below graph we can see that walking and weight training result in the lowest changes in sensitivity.

Sleep Metrics

2024 Half Marathon

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08 July 2024

The half marathon has passed. The training this year went well, with no running related injuries to speak of at the point of writing, although I did get food poisoning a week before the race and I missed my last long run. I have learned a lot over the course of the year, which has helped get me to this point. The actual race was a totally different experience, it rained for the first few kilometres, I had stomach cramps and I suffered intense muscles spasms, none of which happened in over a thousand kilometres of my training over the course of the last two (2) years.

Race Day

Race day 2024 was very different than I expected. I felt confident due to all my training. The rain was an annoyance, but one easily overcome by a running jacket (if I race again I’ll get a opaque poncho).

I woke up at 03:50am with little sleep and a blood glucose of 5.8 mmol/l. This crept up steadily, likely due to cortisol and adrenaline. By race start time I was 9.0 mmol/l with 0.9 units of insulin on board (IOB). Due to the IOB I ate about one third of a Cliff Bar (18g of carbohydrates) which in hind-sight was a mistake.

Due to the inclement weather my Garmin didn’t pick up my heart rate on my watch consistency, or perhaps even accurately. I found my Garmin advising I was running at approximately 130 BPM even though I felt I was pushing quite hard. I got a personal best (61 minutes) for the first 10 kilometres.

Label	Race Day	Average during Training
Start Time	06:23 am
Distance	21.2km
Average HR	133 BPM
Standard Deviation	2.3 mmol/l	0.8
Coefficient of the variation	31.9%	11.3%
Blood Glucose – start	9 mmol/l	6.5
Blood Glucose – min	4.4 mmol/l
Blood Glucose – max	11.1 mmol
Blood Glucose – average	7.4 mmol/l	6.7
Time in Range (3.9-7.8)	51%	71.9%
Insulin on board	0.99	0.1

Race day compared to training was wildly different, I will need to analyse the data and come up with a better race day strategy.

Time vs. Pace with a Stamina and Blood sugar overlay.

Time vs. Heart Rate with a Pace and Blood sugar overlay.

Training

I’ll add the link once all data is processed.

Equipment

I try to come prepared for all possibilities.

This year I spend a lot of time finding the perfect shoe for my unique requirements, namely that I supinate on my right foot due to an atrophied right calf muscle. In my testing, the Brooks Ghost performed the best, allowing me to run any distance with no pain or discomfort.

Final Thoughts

The food poisoning caused an electrolyte balance, which resulted in muscle cramps on race day. This was something I had not experienced during my training, an I was ill prepared for it.

My sugars were higher than during training again, and if I do this again I will refrain from coffee or any carbs prior to the event.

The Essential Vitamins and Minerals for Diabetics: Benefits and Clinical Dosages

Maintaining optimal levels of vitamins and minerals is crucial for overall health, especially for those with diabetes. Nutrient deficiencies can exacerbate symptoms or lead to complications, while proper supplementation can support glucose metabolism, insulin sensitivity, and prevent long-term issues. Here’s a guide to essential vitamins and minerals, their clinical dosages, and benefits for people with diabetes.

1. Vitamin D

Clinical Dosage: 600-800 IU per day, but some may require higher doses (up to 2,000 IU daily) depending on deficiency.
Benefits: Vitamin D plays a critical role in insulin production and sensitivity. Deficiency is linked with an increased risk of Type 2 diabetes and poor glucose control . Supplementing with Vitamin D helps improve insulin sensitivity, supports bone health, and reduces inflammation.

2. Vitamin K

Clinical Dosage: 90 mcg/day for women, 120 mcg/day for men.
Benefits: Vitamin K2 helps regulate blood sugar by activating proteins involved in insulin sensitivity. It also improves cardiovascular health, which is crucial for diabetics who are at higher risk of heart disease .

3. Magnesium

Clinical Dosage: 310-420 mg/day.
Benefits: Magnesium plays a vital role in glucose metabolism and insulin action. Many diabetics are deficient in magnesium, which can lead to insulin resistance. Magnesium supplementation improves blood sugar control, reduces insulin resistance, and may lower the risk of diabetes complications .

4. Zinc

Clinical Dosage: 8 mg/day for women, 11 mg/day for men.
Benefits: Zinc is crucial for insulin production, storage, and release. Studies show that people with diabetes may have lower zinc levels, and supplementation can help improve insulin sensitivity and enhance blood sugar control . It also supports immune function, making it beneficial for preventing infections, which can be a concern for diabetics.

5. Vitamin B Complex (especially B6 and B12)

Clinical Dosage: Daily intake varies based on the specific B vitamin; typically, 1.3-2.4 mcg/day for B6 and B12.
Benefits: B vitamins are essential for energy production and nerve health. Vitamin B12, in particular, can help prevent diabetic neuropathy, a common complication. Vitamin B6 may improve glucose tolerance, making it important for maintaining metabolic health .

6. Fish Oil (DHA and EPA)

Clinical Dosage: 250-500 mg/day of EPA and DHA combined.
Benefits: Fish oil, rich in omega-3 fatty acids (EPA and DHA), has anti-inflammatory properties that benefit cardiovascular health, which is often compromised in diabetics. Omega-3s help reduce triglycerides, improve blood pressure, and enhance insulin sensitivity . They may also help reduce the risk of diabetic complications, such as heart disease.

7. Chromium

Clinical Dosage: 200-1,000 mcg/day.
Benefits: Chromium plays a key role in carbohydrate metabolism and helps improve insulin sensitivity by enhancing the action of insulin . Supplementation with chromium can lead to better blood sugar control, particularly in those with Type 2 diabetes.

Additional Recommendations for Diabetics

Alpha-Lipoic Acid (ALA): An antioxidant that helps reduce oxidative stress and improve insulin sensitivity. Clinical dosage: 300-600 mg/day.
CoQ10: Supports cardiovascular health and reduces oxidative stress. Diabetics may benefit from 100-200 mg/day.
Probiotics: Gut health can influence insulin sensitivity. Supplementing with a multi-strain probiotic can support glucose control.

Conclusion

A balanced intake of these vitamins and minerals supports optimal metabolic health for diabetics. Always consult with a healthcare provider before starting supplementation, especially if you are managing diabetes, as they can help tailor the right doses for your needs. Maintaining a healthy diet alongside these supplements is key to improving your overall well-being.