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Claire Vallance's scorecard

ÖTILLÖ Swimrun World Championships

Monday 6th September, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 61g

    Carb per hour
  • 602mg

    Sodium per hour
  • 277ml

    Fluid per hour
  • 2,172mg/L

    Relative sodium concentration
  • 50mg

    Total caffeine
  • How Claire hit those numbers

    1L x PH 1500 (Tablets)
    1 x Bowl of porridge
    1 x Banana
    1 x Yogurt with seeds
    1 x PF 30 Gel
    1.8L x PH 1000 (Tablets)
    1L x PH 1500 (Tablets)
    8 x PH Electrolyte Capsule
    13 x PF 30 Gel
    4 x Energy chew packet with electrolytes (46g carb, 300mg sodium)
    1 x Energy gel with caffeine (26g carb, 50mg caffeine)
    1 x Energy bar (24g carb)
    2 x Banana
    1 x Protein bar (23g carb, 20g protein)
    0.2 x Orange
    3 x Fruit and seed mix

    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


    carb 30 mins before


    carb per hour during
      • 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!

    Key info

    Claire Vallance



    Overall Time

    Event information

    ÖTILLÖ Swimrun World Championships
    Stockholm, Sweden
    6th September, 2021
    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
    9°C / 48°F
    Max Temp
    20°C / 68°F
    Avg Temp
    16°C / 61°F

    Athlete feedback

    Event Satisfaction
    Hydration rating
    Toilet stops
    Around five times
    GI comfort
    Two small issues but then I was fine
    Mild cramps that I could push through

    Claire's Thoughts

     Surpassed expectations

    Claire's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake6196,0822,800502,172
    Per hour616022775

    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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