Tour de France Stage 13
Frederik's headline numbers
Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.
Frederik did a great job fueling this intense stage of the Tour de France, hitting his predetermined target of 100g+ carb per hour with no gastrointestinal discomfort. The handy 'stem sticker' designed by team nutritionist Britt Lambrecht outlined Frederik’s ideal race nutrition stratetgy for the race, which meant that he knew exactly how he could hit his numbers through the use of PF Carb & Electrolyte Drink Mix and PF 30 Gels.
Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.
Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.
By using PF Carb & Electrolyte Drink Mix, Frederik maintained a relative sodium concentration of ~1,000 milligrams per litre. This is very close to his personal sodium losses as determined by a Sweat Test and we can be confident that he was replacing a good proportion of his losses. As well as getting the concentration of his drinks spot on, Fred also replaced an appropriate volume of fluid in relation to his sweat rate. This meant he didn't succumb to performance decline due to dehydration, despite the 36ºC (97ºF) heat making his fluid loss far greater than it would be when training at home in the cooler climes of Belgium.
How Frederik hit his numbers
Here's everything that Frederik ate and drank on the day...
Frederik's weapons of choice
Frederik's full stats
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).