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Andy Blow's scorecard

ÖTILLÖ Swimrun World Championships

Monday 2nd September, 2019

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 55g

    Carb per hour
  • 867mg

    Sodium per hour
  • 483ml

    Fluid per hour
  • 1,793mg/L

    Relative sodium concentration
  • 1.37mg/kg

    Caffeine per bodyweight
  • How Andy hit those numbers

    500ml x PH 1500 (Tablets)
    1 x Fist of porridge with milk
    2 x Black coffee (~150ml each)
    0.5 x Flapjack
    1 x White bread roll
    1 x Hard boiled egg
    3L x PH 1500 (Tablets)
    8 x PH Electrolyte Capsule
    1.35L Plain water
    1 x Small cinnamon roll
    1 x Small cheese naan
    5 x Small chocolate bars
    1 x Twix finger
    6 x Jelly sweets
    3 x Energy gel (25g carb)
    1 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
    1 x Energy bar (Mango)
    1 x Almond butter and jam pouch

    How Andy's hydration and fueling went...

      • Andy had a great race at the ÖTILLÖ Swimrun World Championships, despite being open about not having done enough training in advance of race day!
      • He stayed on top of his fluid and sodium losses throughout the event using the on-course PH and his own soft flasks. He reported that, in hindsight, he probably under did his fueling and the numbers do suggest this was the case


      • Andy consumed ~867mg/hr of sodium and ~483ml/hr of fluid, which equates to a relative sodium concentration of ~1,793mg/L. Given Andy's high sweat sodium concentration (of nearly 1,900mg/L) and sweat rate, this is a necessary level of consumption for him on such a long day out
      • Andy preloaded before the race with PH 1500 and also carried the same strength in his soft flasks. He also used 8 Electrolyte Capsules to top-up his sodium intake and to ensure he wasn't going to suffer towards the back end of the day
      • Overall, Andy did a great job of meeting his sodium and fluid needs even in the challenging race environment and circumstances


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Andy hit ~55g of carb per hour across the 9-hour event which, given the circumstances (i.e. regular long swims), this is not bad albeit coming in at just under what we’d recommend
      • When asked to reflect on the race, Andy commented that he probably underfuelled in part due to choosing to 'travel light' and not run/swim with too much fuel from the start. At periods during the race he suffered from bouts of low energy (he rated energy levels at a 3/4 on occasions), though this may be due to undertraining for the event
      • Andy got a good proportion of his carbohydrates from aid stations around the course, picking up small chocolate bars and some other real food options which is sensible in an event like this. That said, he carried four gels and some energy chews with him which was also crucial


      • Given he's done the race three times now (and each time been more adamant that he's never doing it again!), it's highly unlikely that Andy will take on another swimrun event of this duration. If he were to change his mind, the main takeaway from this race would be to carry more of his own fuel during the event to help him hit his carb numbers and suffer fewer bouts of low energy

    Key info

    Andy Blow

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


    Overall Time
    Bodyweight change

    Event information

    ÖTILLÖ Swimrun World Championships
    Stockholm, Sweden
    2nd September, 2019
    Swim Distance
    10.0km / 6.2mi
    Run Distance
    65.0km / 40.4mi
    Total Distance
    75.0km / 46.6mi

    Event conditions

    Weather Conditions
    No Rain
    Min Temp
    12°C / 54°F
    Max Temp
    19°C / 66°F
    Avg Temp
    18°C / 64°F

    Athlete feedback

    Event Satisfaction
    Hydration rating
    Energy levels
    Fluctated throughout the event, at times it was high and at others pretty low
    Toilet stops
    GI comfort
    No major issues
    No cramping

    Andy's Thoughts

     This one was ‘up there’ with how much I’ve suffered at points due to the mismatch between my training volume and the length of the race. I had more of a plan for this one based on prior experience and also, because I was nervous about racing with someone fitter than me, I didn't want to let energy depletion, dehydration or cramp derail things

    Andy's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake4927,8014,3501001,793
    Per hour5586748311

    Data Confidence







    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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