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32nd

Jacob Rathe's scorecard

Steamboat Gravel

Sunday 15th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 58g

    Carb per hour
  • 793mg

    Sodium per hour
  • 646ml

    Fluid per hour
  • 1,228mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Jacob hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablets)
    1.5 x Cups of granola with milk
    1 x Black Coffee
     
     
    0.5 x Energy bar (13g carb)
     
     
    1L x PH 1000 (Tablets)
    1L x PH 1500 (Tablets)
    2 x PH Electrolyte Capsule
    3 x PF 30 Energy Gel
    950ml x Plain water
    2L x Energy drink mix
    3 x Energy bar (32g carb)
    3 x Energy bar (13g carb)
    2 x Energy gel (26g carb)
    2 x Energy chew packet (20g carb)
    2 x Ice pop
     

    How Jacob's hydration and fueling went...

      • Jacob endured a tough race at Steamboat Gravel 2021. After having tire problems around 30 minutes in, he fell behind the competing front pack. Nevertheless Jacob was happy with his hydration and fueling during the 144-mile race, saying he “wouldn’t change anything”

    Hydration

      • Jacob preloaded sensibly with 1 x PH 1500 in 500ml (~16oz) water prior to the race
      • Jacob’s sodium intake was 794mg/hr, primarily from his PH 1500 tablets, PH 1000 tablets and Electrolyte Capsules. He didn’t experience any cramping and listened to his body to decide which of his drinks (higher carbs, higher sodium or plain water) to sip from
      • Jacob had a pre-planned strategy to have his premixed Camelback and a 950ml (32oz) bottle of plain water at first and took a one litre bottle to fill with PH and water during the race. In total, his fluid intake was around ~646ml/hr (~22oz), which is a good volume considering the race had very busy aid stations, which meant that it wasn’t always ideal to stop and fill bottles

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • The Quick Carb Calculator for this race would recommend taking ~30g of carbohydrate 15 minutes prior to the race start. Jacob did eat a bar but fell below the 30g of carb target as he didn’t feel too hungry due to the early race start and the fact he ate a carb-rich breakfast
      • The Quick Carb Calculator recommended that Jacob should aim to consume 60-90g of carb per hour for a race of this duration and intensity. Jacob consumed about 58g/hr over his 7 hours and 40 minutes of racing. This is at the lower end of the range so we would recommend he increased his carb intake slightly to push towards 90g/hr to optimise performance
      • Jacob did however use a range of solids and liquids for his carb intake. As long as this doesn’t cause any gastrointestinal issues, this is a really good approach as it can help prevent ‘flavour fatigue’ during the race

    Conclusions

      • Overall, Jacob’s race didn't pan out as he’d hoped owing to a mechanical issue but he carried on to come 32rd overall. He was happy with his hydration and fueling during the race, following a plan which he adapted on the day by listening to his body and to suit the circumstances of the race
      • Next time, he may consider taking a gel or a full bar 15 minutes prior to the race to meet the 30g recommended by the Quick Carb Calculator.
      • In terms of performance outcomes, it will be most beneficial for Jacob to aim to increase his race carb intake from around 60g/hr closer to 90g/hr

    Key info

    Jacob Rathe

    Male
    Sweat sodium concentration
    962mg/L
    Sweat sodium classification
    Moderate
    * determined by a PH Advanced Sweat Test

    Result

    Position
    32nd
    Overall Time
    7:40:49

    Event information

    Sport
    Cycling
    Discipline
    Gravel
    Event
    Steamboat Gravel
    Location
    Colorado, USA
    Date
    15th August, 2021
    Website
    Total Distance
    231.0km / 143.5mi
    Total Elevation
    2,865m / 9,400ft

    Race conditions

    Weather Conditions
    Very Hot
    Precipitation
    No Rain
    Min Temp
    8°C / 46°F
    Max Temp
    29°C / 84°F
    Avg Temp
    25°C / 77°F
    Humidity
    33%

    Athlete feedback

    Hydration rating
    8/10
    GI comfort
    10/10
    Cramping
    No cramping

    Jacob's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake4436,0804,95001,228
    Per hour587936460

    Data Confidence

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    There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands, flavours, quantities, plausible estimations of volumes). However, there are estimations made within the data which affect the overall confidence level in the data reported.

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