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
1.5L x PH 1000 (Tablet)
60g x Oats
10g x Protein Powder
200ml x Sugar-free almond milk
1 x PF 30 Energy Gel
4 x Energy chew (7g carb)
1.1L x PH 1000 (Tablets)
4 x PF 30 Energy Gel
8 x Energy Chew (7g carb)
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
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 | 836 |
| Per hour | 110 | 428 | 512 | 0 | |
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).