Wendy Jacobsen's scorecard
Standard Deluxe Dirty Century
Saturday 6th November, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
- 41gCarb per hour
- 259mgSodium per hour
- 417mlFluid per hour
- 623mg/LRelative sodium concentration
- 0.00mg/kgCaffeine per bodyweight
How Wendy hit those numbers
Before race (>30mins)
1 x Bowl of oatmeal with almond butter, blueberries and raisins
2 x Cups of coffee
1 x Glass of water
Race - During
500ml x PF Carb & Electrolyte Drink Mix
2 x PF 30 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
- 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
Nonecarb 30 mins before
60-90gcarb 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
Female62kg
Result
Position1st
Overall Time6:43:15
Event information
SportCycling
DisciplineGravel
EventStandard Deluxe Dirty Century
LocationAlabama, USA
Date6th November, 2021
Total Distance160.9km / 100.0mi
Total Elevation1,950m / 6,398ft
Race conditions
Weather ConditionsMild
PrecipitationNo Rain
Min Temp6°C / 43°F
Max Temp13°C / 55°F
Avg Temp10°C / 50°F
Humidity60%
Athlete feedback
Race Satisfaction9/10
Hydration rating5/10Did not drink enough because it was cold
Energy levels6/10Towards the end of the race (the last 15 minutes) felt quite depleted
Toilet stopsNo
GI comfort10/10
CrampingNo cramping
Data Confidence
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.