Jade Anstis' scorecard

Shaftesbury Cycling Club 50mile TT

Sunday 17th July, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

110g

Carb per hour

428mg

Sodium per hour

512ml

Fluid per hour

836mg/L

Relative sodium concentration

0mg

Total caffeine

How Jade hit those numbers

How Jade's hydration and fueling went...

Jade Anstis is one of ten women who the Precision Fuel & Hydration team have been working with as part of the Voxwomen Performance Project. Jade’s aim is to inspire others and encourage participation in sport by sharing all the lessons she learns whilst training and racing in both triathlon and cycling
After Jade’s initial plans to race a 100-mile time trial (TT) in Norfolk were scuppered by logistical changes, she signed up and completed the Shaftesbury Cycling Club 50 mile TT in sunny Dorset
Jade completed the course in 02:09:13, which was less than three minutes slower than her all-time personal best. Jade described the conditions as “brutal”, with temperatures soaring to ~30℃/86°F, resulting in 16 of the 66 starters failing to finish!

Hydration

Jade preloaded the night before and the morning of the race using PH 1000 (Tablets) in her 750ml/24oz water bottle
On top of this, she estimated that she drank five 750ml/24oz bottles of PH 1000 (Tablets) the day before due to the heat, which will have helped ensure her blood volume was maximised come the start, reducing the cardiovascular load of the time trial
Jade planned to drink between ~1-1.3 litres (32-45oz) of fluid during her two-hour ride, and executed this perfectly by drinking ~1.1L/37oz of PH 1000 (Tablets) overall
Jade subjectively reports her sweat rate to be high so being mindful of her hydration was important in the hot conditions when regulating core body temperature becomes key
On average, she drank ~512ml/16oz of fluid per hour, a sensible volume which was likely to have replaced a good proportion of her sweat losses, but without drinking becoming a burden when she was trying to race hard/fast
Jade achieved her fluid intake by adding one PH 1000 (Tablet) into each of her 750ml/24oz bottles. By dropping the tablets into more fluid than recommended (750ml/24oz versus the suggested 500ml/16oz) she reduced the relative sodium concentration of each bottle from 1,000mg/L to ~666mg/L
In total, accounting also for the small amount of sodium in her fuel options, Jade consumed a relative sodium concentration of ~836mg/L during the two-hour race. Given Jade started in a well-hydrated state and the race wasn’t much longer than two hours, this is an appropriate degree of replacement
Overall, Jade was very happy with her hydration strategy on the day, especially considering the high numbers of DNF’s related to the temperature

Fueling

Quick Carb Calculator Recommendation

30g

carb 30 mins before

30-60g

carb per hour during

Utilising a carb-rich breakfast of oats, alongside four energy chews (~30g carb total) and one PF 30 Gel, Jade ensured that her glycogen levels were maximised come start time
On the bike, she consumed one PF 30 Gel every ~25 minutes alongside a couple of energy chews (~7g carb each) every 10-15 minutes, which she timed to fall between gels
This meant she achieved ~110g of carb per hour on average, a very high intake, which is some way above the general 60-90g recommendation for events of this length and intensity
Despite this high intake, Jade was thrilled with the absence of gut issues while fueling with PF 30 Gels after some painful previous experiences using other products
Given the positive relationship between carbohydrate intake and endurance performance, the more carbohydrate an athlete can tolerate, the better ((read more here](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/))
Jade, who is a triathlete at heart, executed a more aggressive fueling strategy in this race than she would normally do when competing in middle or long-distance triathlons. She said “I used this race as a chance to try and maximise my carb intake in preparation for three big triathlon races I have coming up”
Unfortunately, despite doing a great job at managing her fuel and hydration in-race, Jade wasn’t feeling 100% after (accidentally) eating wheat in the days before her event and having a negative reaction to it. Combined with the “hairdryer wind” she was faced with, it meant that on the day she felt that she didn’t quite have her full leg power available

Conclusions

Jade rated her overall race experience a 7 (out of 10). She was very pleased with both her fueling and hydration strategies, as they helped her overcome the extreme heat and feel relatively good while doing so
Despite not being entirely satisfied with her finish time on the day, Jade only just missed out on setting a new 50-mile personal best, which is quite something considering the number of athletes who weren’t able to complete the course at all
Based on the hard work she’s put into her training and into dialling in her fueling and hydration strategies, we’re sure that if faced with some more favourable circumstances for her next attempt, there’s no doubt that Jade could set herself up to crush her previous best time

Key info

Jade Anstis

Female

Result

Overall Time

2:09:13

Event information

Sport

Cycling

Discipline

Road

Event

Shaftesbury Cycling Club 50mile TT

Location

Cambridge , England

Date

17th July, 2022

Website

Show me

Total Distance

80.5km / 50.0mi

Race conditions

Weather Conditions

Very Hot

Precipitation

No Rain

Min Temp

26°C / 79°F

Max Temp

30°C / 86°F

Avg Temp

28°C / 82°F

Humidity

54%

Athlete feedback

Race Satisfaction

7/10

Hydration rating

10/10

God bless PH ;)

Energy levels

7/10

Fueling in the days before could have been improved - so not much 'oomph' in the legs

Toilet stops

Yes

A quick pre-race pee only

GI comfort

10/10

No stomach cramps

Cramping

No cramping

Jade's Thoughts

Not so happy with the overall performance in terms of time or power, BUT very happy I overcame the extreme heat and felt as best as I could in tough conditions

Jade's full stats

	Carbohydrate (g)	Sodium (mg)	Fluid (ml)	Caffeine (mg)	Relative sodium concentration (mg/L)
Overall
Total intake	236	920	1,100	0	Relative sodium concentration (mg/L)	836
Per hour	110	428	512	0		836

Data Confidence

1

2

3

4

5

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).

Jade's recent case studies

see all