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1st

Wendy Jacobsen's scorecard

Standard Deluxe Dirty Century

Saturday 6th November, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 41g

    Carb per hour
  • 259mg

    Sodium per hour
  • 417ml

    Fluid per hour
  • 623mg/L

    Relative sodium concentration
  • 0mg/kg

    Caffeine per bodyweight
  • How Wendy hit those numbers

    finish
    star
    bottle
     
    1 x Bowl of oatmeal with almond butter, blueberries and raisins
    2 x Cups of coffee
    1 x Glass of water
     
     
    500ml x PF 30 Energy Drink Mix
    2 x PF 30 Energy Gel
    1.4L x Plain water
    900ml x Additional fluid in mixed drinks
    2 x Handful of gummy fish sweets
    3 x Handful of pretzels (Peanut butter)
    1 x Fig newton
    1 x Small peanut butter and jelly sandwich
     

    How Wendy's hydration and fueling went...

      • Wendy is a keen gravel rider who raced well at the end of 2021 to win the Standard Deluxe Dirty Century (100 miles with 1,950m elevation)
      • Wendy said although she raced at a “decent pace (2:30mins/km), the field wasn’t too competitive so it was more of a casual event” which she really enjoyed. She finished the 100-miler in 6 hours 43 minutes to come 1st overall

    Hydration

      • Wendy drank ~2.8L/95oz over the whole race which equated to an average ~417ml/14oz fluid per hour. This was primarily from refilling her 700ml/24oz bottles with either plain water or PF 30 Drink Mix throughout the ride
      • In her opinion, Wendy didn’t believe she drank enough during the race and rated her hydration strategy as a 5 out of 10. She felt cold, which in turn meant that she didn’t feel thirsty and therefore didn’t proactively worry about drinking
      • As the conditions were cool (10℃/50°F) and she wasn’t racing at a very high intensity, we can assume Wendy’s sweat rate would have been on the lower side during this race. Whilst we shouldn’t disregard how Wendy felt post-race, drinking over 400ml/hr (14oz/hr) is a suitable intake and would have replaced her sweat losses adequately
      • During the race, Wendy got sodium on board from her PF 30 Drink Mix (500mg per serving) and a proportion from some of the solid food she ate. As a result she consumed ~259mg sodium per hour and the relative sodium concentration of her intake was ~623mg/L
      • Our Online Sweat Test indicated that her sodium losses are likely to be high. In the cool race conditions, she took on a seemingly decent amount of sodium to replace a proportion of her likely losses and she didn’t cramp at all during the ride
      • Wendy drank a cup of water in the morning before the race. In future, we would recommend Wendy follow our preloading protocol, of 1 x PH 1500 in 500ml/16oz of water, to make sure she’s starting with a large reservoir of fluid to draw from

    Fueling

    Quick Carb Calculator Recommendation

    None

    carb 30 mins before

    60-90g

    carb per hour during
      • Wendy prepared for the race effectively by consuming a carb-rich breakfast of oatmeal with almond butter, blueberries and raisins, an hour and a half before getting to the start line. This will have topped up her glycogen stores in preparation for the early race start of 7:00am
      • During the race, Wendy ate a huge range of foods which is a great technique to avoid flavour fatigue over the course of long races. From the energy gels, energy drink mix and other solid foods, she consumed ~41g of carbohydrate per hour on average
      • This meant she fell below the recommended 60-90g/hr for an athlete going ‘all out’ and racing hard for this duration. However, Wendy recognised that she wasn’t having to push herself extremely hard and felt a lower carb intake was sufficient to meet her fueling demands for the race. The Quick Carb Calculator supports Wendy’s strategy as it recommends between 30-60g/hr for this race when going at ‘moderate’ intensity
      • We would recommend Wendy consider increasing her carb intake during future races when she is working at a higher intensity, as evidence suggests that a higher carbohydrate consumption can benefit performance. This should also prevent the depleted feeling she experienced in the last 15 minutes of the race
      • As she wasn’t riding at too high an intensity, Wendy was able to consume some solid foods in her fueling strategy, including pretzels, a fig newton and a small sandwich, while experiencing no GI issues
      • Before the race, Wendy drank two cups of coffee; as caffeine has a half life of ~5 hours, this pre-race caffeine dose is a good idea with the aim to increase her alertness, reduce perceptions of effort and delay the onset of fatigue during the race
      • To continue benefiting from the ergogenic effects of caffeine, Wendy may want to consider taking some caffeine on board (e.g. in the form of gels) during the race. The recommended caffeine dose for endurance performance is between 3-6mg/kg, so for Wendy, who weighs 62kg, a total caffeine dose of between ~180-370mg may be advantageous during these longer events

    Conclusions

      • After a long ride the previous weekend, Wendy produced a great performance at the Standard Deluxe Dirty Century. With less competition, it was more of a fun ride for Wendy, rating her race satisfaction as 9 out of 10 and saying, “I really enjoyed it, I’m proud of myself and the course was gorgeous!”
      • Wendy fueled and hydrated effectively to ride at a more moderate intensity and win the race. In future races, where the conditions may be warmer and she is riding at a much higher intensity, being more aggressive with her carb, fluid and sodium intake would be beneficial to her performance

    Key info

    Wendy Jacobsen

    Female
    62kg

    Result

    Position
    1st
    Overall Time
    6:43:15

    Event information

    Sport
    Cycling
    Discipline
    Gravel
    Event
    Standard Deluxe Dirty Century
    Location
    Alabama, USA
    Date
    6th November, 2021
    Website
    Total Distance
    160.9km / 100.0mi
    Total Elevation
    1,950m / 6,398ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    6°C / 43°F
    Max Temp
    13°C / 55°F
    Avg Temp
    10°C / 50°F
    Humidity
    60%

    Athlete feedback

    Race satisfaction
    9/10
    Hydration rating
    5/10
    Did not drink enough because it was cold
    Energy levels
    6/10
    Towards the end of the race (the last 15 minutes) felt quite depleted
    Toilet stops
    No
    GI comfort
    10/10
    Cramping
    No cramping

    Wendy's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake2731,7442,8000623
    Per hour412594170

    Data Confidence

    marker-icon

    1

    2

    3

    4

    5

    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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