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John Borstelmann's scorecard

Steamboat Gravel

Sunday 15th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 53g

    Carb per hour
  • 887mg

    Sodium per hour
  • 915ml

    Fluid per hour
  • 970mg/L

    Relative sodium concentration
  • 323mg

    Total caffeine
  • How John hit those numbers

    500ml x PH 1500 (Tablets)
    1 x Bowl of granola, nuts, muesli, berries with dairy free milk
    1 x Black Coffee
    3.5L x PH 1000 (Tablets)
    2L x PH 1000 (Drink Mix)
    3 x Energy gel with caffeine (22g carb, 75mg caffeine)
    1 x Energy gel with electrolytes (22g carb, 300mg sodium)
    0.5 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
    1 x Energy chew packet with electrolytes (48g carb, 200mg sodium)
    600ml x Cola
    1 x Energy Bar (33g carb)
    1 x Watermelon
    1 x Lemon sweet (4g carb)

    How John's hydration and fueling went...

      • John had what he described as a “very interesting race” at Steamboat Gravel 2021… He was very unlucky on the day as he suffered a crash, a mechanical issue, chaotic aid stations AND he lost a bottle!


      • John preloaded sensibly with a bottle of PH 1500 around an hour before the race in order to make sure he was starting the race optimally hydrated
      • John’s sodium intake was 887mg/hr, from the primary source of PH 1000 powders and tablets in his water bottle. Crucially, he didn’t experience any cramping and was happy to continually add PH 1000 each time he filled up his bottle at an aid station
      • John’s fluid intake was also greatly impacted by him losing that second 1L/32oz bottle which contained PF 30 Energy Drink Mix about 35 miles in, particularly as he hadn’t drunk any of it
      • John was able to refill his other bottle 4.5 times, therefore still consuming ~915ml/hr (~31oz/hr). This is a good volume and it’s interesting to note that John tactically decided to stop and refill at each station on course, despite the busy and often chaotic nature of the aid stations
      • Taking into consideration both sodium and fluid intake per hour, the relative sodium concentration of John’s intake was ~994mg/L. He may want to look at increasing his sodium intake in order to bump this number up in future races, particularly as he has a relatively high sweat sodium concentration (John loses 1,310mg per litre of sweat) and he’s often racing for long durations in hot conditions


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • John didn’t take in the recommended ~30g of carbohydrate 15 minutes prior to the start this time. This is an area for improvement in the future as having a gel, banana or similar just before the race would top off his energy stores before what is always a hectic start as riders jostle for position during gravel races
      • John consumed about 53g of carb an hour during his 6 hours and 40 minutes of racing. This is less than would be considered optimal and was partly down to the fact that he dropped his carb drink bottle containing PF 30 Energy Drink Mix
      • In future races we’ve suggested that John tries to increase his intake towards the upper end of the 60-90g per hour range because the science and anecdotal evidence both point to better performance and recovery outcomes if these numbers can be achieved


      • Overall, John’s pre-race hydration and fueling was good, helping him start the race well hydrated. One recommendation for John could be to consume a gel or energy bar 15 minutes before the start to top off his energy stores
      • For future races, we have recommended that John increases his carb intake to push towards 90g/hr to optimise both his performance and recovery

    Key info

    John Borstelmann

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


    Overall Time

    Event information

    Steamboat Gravel
    Colorado, USA
    15th August, 2021
    Total Distance
    231.0km / 143.5mi
    Total Elevation
    2,865m / 9,400ft

    Race conditions

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

    Athlete feedback

    Hydration rating
    No cramping

    John's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3555,9156,100323970
    Per hour5388791548

    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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