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13th

James Phillips' scorecard

ÖTILLÖ Swimrun World Championships

Monday 2nd September, 2019

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 46g

    Carb per hour
  • 637mg

    Sodium per hour
  • 494ml

    Fluid per hour
  • 1,289mg/L

    Relative sodium concentration
  • 2.90mg/kg

    Caffeine per bodyweight
  • How James hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablets)
    1 x Fist of porridge with milk
    2 x Black coffee (~150ml)
    1 x White bread roll
    1 x Hard boiled egg
    2 x Slices of cheese
    2 x Slices of ham
     
     
    1.25L x PH 1500 (Tablets)
    8 x PH Electrolyte Capsules
    3.2L x Plain water
    1 x Small cheese naan
    ~60g x Dried fruit
    1 x Small cinnamon roll
    4 x Small chocolate bars
    1 x Single Twix bar
    6 x Jelly sweets
    1 x Energy chew packet (48g carb, 100mg caffeine)
    1 x Almond butter and jam pouch
    3 x Energy gel (25g carb)
    1 x Energy gel (25g carb, 100mg caffeine)
     

    How James' hydration and fueling went...

      • James had a solid race at the ÖTILLÖ Swimrun World Championships, despite this being his first race at this distance. As a team, he and Andy finished as the 13th Mens team and 16th overall
      • Overall, he rated his satisfaction with the race a 9 out of 10
      • To meet his hydration and fuelling needs, James chose to run/swim with a number of energy gels, Electrolyte Capsules and two soft flasks filled with PH 1500 and, at times, just plain water. In addition to this he picked up a lot of food and additional fluids from the on-course aid stations

    Hydration

      • James consumed ~637mg/hr of sodium and ~494ml/hr of fluid, which equates to a relative sodium concentration of ~1,289mg/L
      • This is a bit lower than his sweat sodium concentration (~1,700mg/L) which is important given James has a very high sweat rate and so his net losses were likely to have been high over such a long race. James did experience some mild cramping in his forearm towards the end of the race, which he suspected as being a result of slightly under doing his intake. He might benefit from sticking with electrolyte drinks rather than subbing in quite as many plain water bottles going forwards

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • For a race of this intensity and duration the Quick Carb Calculator would recommend that James consumes between 60 and 90 grams of carbohydrate per hour
      • He hit ~46g/hr across the 9-hour event, which falls short of the recommendations but, given the circumstances (i.e. regular long swims), this is somewhat understandable as it was his first experience of racing a long swimrun
      • When asked to reflect on the race, James was aware that he probably underfuelled and would choose to carry more fuel with him next time. He rated his energy levels during the event as 6/10

    Conclusions

      • Given this was James' first swimrun event of this length, he performed remarkably well and did an OK job at meeting his carb, sodium and fluid needs
      • He went into the event with a rough plan for his fuelling and hydration and was able to stick to this well enough, whilst adapting to the tough conditions he faced
      • James took a lot of learning from the event and knows that, going forward, he needs to focus on upping his carbohydrate intake and perhaps being more consistent with his sodium vs plain fluid intake towards the tail end of events of this duration

    Key info

    James Phillips

    Male
    69kg
    Sweat sodium concentration
    1,650mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    13th
    Overall Time
    9:0:04
    Bodyweight change
    -4.9%

    Event information

    Sport
    Other
    Discipline
    Swimrun
    Event
    ÖTILLÖ Swimrun World Championships
    Location
    Stockholm, Sweden
    Date
    2nd September, 2019
    Website
    Swim Distance
    10.0km / 6.2mi
    Run Distance
    65.0km / 40.4mi
    Total Distance
    75.0km / 46.6mi

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    No Rain
    Min Temp
    12°C / 54°F
    Max Temp
    19°C / 66°F
    Avg Temp
    18°C / 64°F
    Humidity
    70%

    Athlete feedback

    Race satisfaction
    9/10
    Hydration rating
    6/10
    Energy levels
    6/10
    Fuelled OK but would take more carbohydrate in hindsight
    Toilet stops
    Yes
    GI comfort
    8/10
    No major issues
    Cramping
    Twinges but not full-on cramps

    James' Thoughts

     I felt I drank enough but know that I didn't take enough sodium towards the end of the race. I'd also take more carbs in the future

    James' full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake4165,7354,4502001,289
    Per hour4663749422

    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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