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Chris Palfreyman's scorecard

Dirty Reiver

Saturday 23rd April, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 79g

    Carb per hour
  • 384mg

    Sodium per hour
  • 368ml

    Fluid per hour
  • 1,045mg/L

    Relative sodium concentration
  • 0.13mg/kg

    Caffeine per bodyweight
  • How Chris hit those numbers

    500ml x PH 1500 (Tablet)
    1 x Bowl of porridge
    500ml x PH 1000 (Tablets)
    2L x PF Carb & Electrolyte Drink Mix
    6 x PF 30 Gel
    4 x PF 30 Chews
    5 x Energy bar (25g carb)
    80ml x Cola

    How Chris' hydration and fueling went...

      • Chris Palfreyman, a high performance triathlon coach and gravel rider, recently completed the Dirty Reiver 200km ride. This Kielder Castle based event consisted of ~3000m elevation, which certainly made for a challenging day out
      • Fueling and hydration during gravel racing is sometimes a challenging affair, especially for 7 hours in the saddle. Even so, Chris managed a largely appropriate fuel and hydration intake for his needs and despite experiencing cramps while on the bike for the first time in his life, secured a strong 8th position after a final dash to the line


      • Pre-loading using a PH 1500 (Tablet) alongside his high carbohydrate breakfast, gave Chris the best chance of starting the race optimally hydrated and fueled, with his blood plasma volume nicely topped up, thus reducing the cardiovascular load of exercise
      • His fluid intake on the bike mainly consisted of four 500ml/16oz bottles of PF 30 Energy Drink Mix which provided him with a total of ~2000mg of sodium and ~120g of carb to sustain his energy levels and help him keep pedalling
      • He also utilised aid stations well, by picking up ~500ml/16oz water to mix with a PH 1000 (Tablet) as well as one cup of Coca Cola
      • However, Chris did experience some cramping on the bike for the first time in his life, putting it down to the “relentless" hills - he highlighted that carrying some additional Electrolyte Capsules may be a good plan for future events to help prevent this, something which anecdotally can be a good way of keeping cramps at bay short term
      • Chris has previously determined his sweat sodium concentration via our Sweat Test, with a result on the lower end, at 573mg/L. With this in mind, he put himself in a strong position by achieving a relative sodium concentration during the race of ~1,045mg/L
      • It’s worth noting that he only drank ~368ml/13oz of fluid per hour which may have contributed to the cramping he experienced. If it hadn’t been for such cool temperatures (10°C/50°F) this intake could have presented further issues associated with dehydration during his prolonged time on the trails


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Chris’ fueling strategy went well, managing to reach ~79g carb per hour throughout the seven hour race (8g/h higher than our previous case study with him). Eating this amount of carb was a great effort considering the terrain he was cycling over, and certainly contributed to his reported energy levels of 9 (out of 10)
      • His fueling consisted mainly of PF 30 Gels, PF 30 Energy Drink Mix, PF 30 Chews and some mini energy bars (25g carb). Consuming a large proportion of his carb through his drinks is something that Chris has done in previous races to overcome the logistical challenges presented by gravel terrain racing
      • We’re unsure what Chris’ stance on caffeine consumption is, however, for a lot of athletes the inclusion of this into a race fueling plan is likely to reap several ergogenic benefits, both peripherally and centrally. This could be in the form of a pre-race coffee, and a couple of PF 30 Caffeine Gels spaced throughout the race for an additional energy (and focus) boost


      • In general, Chris was very happy with his race, seizing the opportunity to finish 8th
      • He subjectively reported that his fueling strategy felt like it “was a massive help”, rating the intake “excellent for little old me”
      • He also mentioned that his hydration strategy was “great most of the time”, except for experiencing a few cramps. To combat this in future he’ll take some Electrolyte Capsules in his back pocket to top up his sodium levels
      • Fueling wise, Chris was very satisfied as he knows he gets “to have another go next year with an improved strategy”. We certainly can’t wait to see the results!

    Key info

    Chris Palfreyman

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time

    Event information

    Dirty Reiver
    Kielder, England
    23rd April, 2022
    Total Distance
    200.0km / 124.3mi
    Total Elevation
    3,002m / 9,849ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    7°C / 45°F
    Max Temp
    11°C / 52°F
    Avg Temp
    9°C / 48°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    It was great most of the time, apart from the cramps, the hills were relentless!
    Energy levels
    As good as I could hope for
    Toilet stops
    I did pee about 15 minutes post finish line. Best part of the day
    GI comfort
    No discomfort whatsoever
    Mild cramps that I could push through

    Chris' Thoughts

     I do think the cramps inhibited me slightly, but I'm still very satisfied as I know I get to have another go next year with an improved fuelling strategy

    Chris' full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake5582,6952,58081,045
    Per hour793843681

    Data Confidence







    There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

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