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Ali Wilson's scorecard

29029 Whistler #2

Friday 23rd September, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 35g

    Carb per hour
  • 493mg

    Sodium per hour
  • 689ml

    Fluid per hour
  • 716mg/L

    Relative sodium concentration
  • 6.89mg/kg

    Caffeine per bodyweight
  • How Ali hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Drink Mix)
    150g x Yoghurt and Oats
    100g x Porridge
    1 x Banana
     
     
    500ml x PH 500 (Tablets)
    1.5L x PH 1500 (Tablets)
    5L x PH 1000 (Tablets)
    5 x PF 30 Energy Chews
    10L x Plain water
    0.5 x Energy bar (37g carb)
    330ml x Coca Cola Original
    1.1L x Black Coffee
    6 x Banana
    0.5 x Cup of Mixed Berries
    1 x Goldfish Crisps (20g carb)
    1 x Bowl of Miso Soup
    3.33 x Apple
    2 x Orange
    2.5 x Peanut and Chocolate Oat Bar
    2 x Ready Salted Crisps (28g Carb)
    1 x Chocolate and Cherry Bar (20g carb)
    1 x Instant Chicken Noodle Pot
    3 x Coffee Granola Packet (20g carb)
    1 x Cookies and Cream Waffle (33g carb)
    1 x Brownie (50g carb)
    1 x Millionaire Shortbread (41g carb)
    2 x Peanut Butter and Jelly Sandwich
    4 x Peanut Butter and Oreo Spoon
    2 x Brown Rice (36g carb)
    2 x Tofu
    1 x Sweet Potato (100g carb)
    1 x Chicken Breast
    1 x Edamame Beans
    0.25 x Avocado
    1 x Teriyaki Sauce Serving
     

    How Ali's hydration and fueling went...

      • Precision Fuel & Hydration’s Web Developer, Ali, took on 29029 Whistler as his ‘BHAG’ (Big Hairy Audacious Goal) for 2022. Despite completing the New Forest Marathon just two weeks prior, Ali repeatedly climbed Blackcomb Peak in Canada eight times to achieve the goal of hiking the equivalent height of Mount Everest - 29,029ft
      • Ali kept a record of everything he ate during the course of his 17 hours moving time on the mountain so he could keep track of his carbohydrate, sodium, fluid and caffeine intake, whilst leaving him to focus on the vertical ascent (and avoiding bears!)

    Hydration

      • Prior to his first ascent at 6am, Ali made sure to start drinking PH 1500 ~90 minutes before he started hiking in order to ensure that he was starting well hydrated before a long day of sweating
      • Throughout the total 28 hours time on the mountain (which included short breaks for meals and a sleep so that Ali could complete his final ascent in the daylight), he kept well hydrated by mainly using the hypotonic Precision Hydration drinks - PH 500, PH 1000 and PH 1500 tablets - that were available at the aid stations on course. While we normally see large variation in drinking volume during events of this length as the temperature drops overnight, Ali maintained a strong fluid intake with at least one cup at each of the four aid stations on the mountain
      • Drinking a total of ~19.9L (~700oz) of fluid, Ali’s average fluid intake for the challenge worked out at ~689ml (~23oz) of fluid per hour. It’s worth noting that Ali’s fluid intake tends to be on the higher side as he has a very high sweat rate and so tends to drink quite a lot, even during an event where conditions on the mountain were a relatively temperate 0-11°C (32°F-51.8F), with an average of 5°C (41°F)
      • Having undergone a Sweat Test at PF&H HQ ahead of this event, Ali knew that he’s a ‘moderately salty’ sweater, losing 921mg/L (mg/32oz), and he relied on electrolytes and salty foods as his main sources of sodium. The relative sodiumconcentration of his intake worked out at ~716mg of sodium per litre (32oz) on average, which would have replaced a decent proportion of his sweat sodium losses
      • He also utilised the benefits of caffeine well by drinking a total of ~1.1L (~33oz) of coffee. This meant that his caffeine intake worked out at ~6.9mg per kg of bodyweight, which is just above the general recommendation of ~3-6mg/kg for endurance performance
      • This was a suitable intake for Ali on this occasion as it helped to keep his perceived energy levels relatively high throughout such a long event. Ali has a decent tolerance of caffeine and so going over the recommended range of ~3-6mg/kg was an appropriate decision as he was hiking into the night and will have been fighting his natural sleep-wake cycle
      • Ali hiked until 3am on the first day, before enjoying a sleep and then returning to make his final summit when the sun had risen. Had he wanted to finish straight away and continue through the night, we’d certainly recommend having some more caffeine to increase his alertness, as sleep deprivation would’ve started to become more of a factor

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    30-60g

    carb per hour during
      • By carb-loading in the days leading up to the event and then again eating a carbohydrate-rich meal of porridge and oats a few hours before the first hike, Ali went into the event with his glycogen stores fully topped up
      • Due to the lower intensity of a prolonged event like this, the primary source of fuel the body uses is fat. This means that Ali was able to rely on more ‘real foods’, like Peanut Butter and Jelly Sandwiches, than he would’ve typically used in his previous running events. He also opted to top up his energy with sports nutrition products like PF 30 Chews ahead of more intense sections of the climb
      • Over the course of his time on Blackcomb Peak, Ali consumed ~1,015g of carbohydrate, with an average intake of ~35g/h per hour. This falls within the 30-60g/h recommendation of the Quick Carb Calculator for an event of this duration and intensity
      • This no doubt contributed to his high perceived energy rating of 9 (out of 10), with the only dip he can remember, occurring towards the end of his seventh consecutive climb, which finished at 3am

    Conclusions

      • Overall, Ali performed very well to successfully ‘Everest’ Blackcomb Peak Mountain. He completed the 6.94km route (which featured 3,628ft/1,106m of elevation) eight times to earn the coveted red cap for completing the 29029 challenge
      • Using a mixture of real foods and sports nutrition, Ali fueled effectively and maintained a good level of hydration throughout this event, resulting in solid energy levels and no cramping

    Key info

    Ali Wilson

    Male
    85kg
    Sweat sodium concentration
    921mg/L
    Sweat sodium classification
    Moderate
    * determined by a PH Advanced Sweat Test

    Result

    Overall Time
    28:48:43
    Strava

    Event information

    Sport
    Other
    Discipline
    Hiking
    Event
    29029 Whistler #2
    Location
    Whistler, Canada
    Date
    23rd September, 2022
    Website
    Run Distance
    55.5km / 34.5mi
    Total Distance
    55.5km / 34.5mi
    Total Elevation
    9,769m / 32,051ft

    Race conditions

    Weather Conditions
    Cold
    Precipitation
    Rain
    Min Temp
    0°C / 32°F
    Max Temp
    11°C / 52°F
    Avg Temp
    5°C / 41°F
    Humidity
    80%

    Athlete feedback

    Race satisfaction
    10/10
    Hydration rating
    10/10
    I was drinking to thirst so I never felt dehydrated
    Energy levels
    9/10
    Good energy except for the end of climb number 7
    Toilet stops
    Yes
    GI comfort
    8/10
    Cramping
    No cramping

    Ali's Thoughts

     Unbelievable experience during my first event of this kind and keeping track of my intake as I went was really useful!

    Ali's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1,01514,24919,906586716
    Per hour3549368920

    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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