Claire Vallance's scorecard
ÖTILLÖ Swimrun World Championships
Monday 6th September, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
How Claire hit those numbers
How Claire's hydration and fueling went...
- Claire and her husband Piers came 16th out of the mixed teams competing at the Otillo Swimrun World Champs. Coming back from a few operations, Claire had an excellent performance to finish the race in 10 hours and 6 minutes
- Surpassing her expectations, she rated her race satisfaction as 9/10. She hit good intake numbers over the course of the race despite the lack of opportunity to eat/drink when swimming and manoeuvring across technical rock sections
- Claire consumed ~277ml/hr (~9oz/hr) fluid. We do not know Claire’s sweat rate so it is hard to tell if she was consuming an adequate amount of fluid
- Claire’s fluid consumption was however on the lower side compared to what we usually see in races of this length. The conditions were cool but a higher fluid intake would most likely be ideal to replace a greater proportion of fluids lost
- Claire consumed ~602mg of sodium per hour, through the use of PH Electrolyte Capsules and PH 1500. It is hard to determine how well this will have replaced her losses because she hasn’t had an advanced sweat test
- Considering her low fluid intake the relative sodium concentration she consumed was a very high ~2,172mg/L. Again because we are unaware of Claire’s sweat sodium concentration and sweat rate it is hard to determine how optimal this is but it does seem very high. Increasing fluid consumption would have diluted this concentration and brought it more inline with what we would expect to see
Quick Carb Calculator Recommendation
- Claire’s pre-race intake was solid with a carb-rich breakfast, low in fibre and alongside a PF 30 Energy Gel just before the start which would have made sure her fuel stores were well topped up by the time she started racing. Learn more
- Claire has experienced GI issues in the past so did not want to overdo her carb intake. But, she managed to reach the recommended range for a race of this length and intensity
- She consumed ~61g/hr which is good especially considering the lack of opportunities to eat, when swimming or climbing rocky sections. If tolerable, pushing carb intake up may be beneficial to performance as anecdotal evidence suggests as long as she can continue to avoid GI issues
- Claire had a strong performance at the ÖTILLÖ Swimrun World Championships in September. Racing for just over 10 hours she mixed up her strategy well by eating a range of the available on course snacks to avoid flavour fatigue
- We hope to see Claire completing the race again next year as we would love to see her reaching her new aim of going under 10 hours!
Claire's full stats
|Carbohydrate (g)||Sodium (mg)||Fluid (ml)||Caffeine (mg)||Relative sodium concentration (mg/L)|
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.