Today I finally got some time to put my thoughts down while sat on a train. Time offline can be useful after all. Here's my answer.
2) lay down excess glucose as fat (also prevents/limits its use)
3) suppress glycogen (prevention of liver secretion of stored glucose)
What the normal body does in response to exercise is to significantly reduce the amount of circulating insulin. This is not a problem in terms of glucose transport into cells as you become more insulin sensitive and also there is a Glut-4 receptor which becomes more active and provides a glucose transport function.
I would therefore give yourself at least 2 hours before exercise, preferably 4+ and be prepared to eat. The only problem there is that this was 25g of carbs that were then preferentially used instead of fat burning.
3) reduce your insulin dose. Both Think Like a Pancreas and Pumping insulin have guides for bolus dose reduction factors, but in my case I have to be more radical than them as I have extreme insulin sensitivity with exercise (been doing it all my life and spent years on training for efficiency).
One thing that really stands out here though is the lack of education given to diabetics in both the value of exercise in managing the condition, but also inb successful methodologies. I'm lucky in that I understood much about physiology and sporting performance before diagnosis, so I just needed to relearn my bodily responses to exercise. Most diabetics are just given insulin and told to get on with it.
I also had the chance, while on the return journey to listen to the podcast below (downloaded to a tablet, so no phone connection charges). It's an interview with Dr Phil Maffetone who's trained severl top class athletes and who's methods certainly warrant listening to. I've reashed several PBs and massively improved both performance and enjoyment of running by following his methods.
What else? HM was last week, report will follow.