1st
Adam Bowden's scorecard
Newport Marathon
Sunday 24th October, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
26g
Carb per hour
0mg
Sodium per hour
214ml
Fluid per hour
0mg/L
Relative sodium concentration
0mg
Total caffeine
How Adam hit those numbers
1 x Porridge with milk, raisins and honey
1L x PH1500 (Tablet)
1 x Coffee
2 x PF 30 Gel
500ml x Plain water
How Adam's hydration and fueling went...
- Adam, a professional long-distance triathlete, had a hugely successful race at the Newport marathon in Wales in what was his debut marathon race. He not only clocked a hugely impressive time of 02:20:06 but also broke the course record
- Whilst his fueling and hydration numbers aren’t optimally in line with what the science would recommend, he fuelled and hydrated well ahead of the race which limited the negative effects of running ‘light’ during the race
Hydration
- Adam preloaded the race by consuming 1L/32oz PH 1500 which will have ensured he was toeing the start line in a well-hydrated state
- He subsidised this by consuming ~500ml/16oz of water picked up at aid stations across the course of the race. It was a cool day in the UK, sitting at around 12ºC/54ºF, and so conditions wouldn’t have been driving high sweat rates
- On average, this equated to an average fluid consumption of ~214ml/hr (~8oz/hr). Adam could have upped his fluid consumption somewhat during this race - in an ideal world closer to ~400ml/hr (~14oz/hr) - but given the mild conditions he was able to get away with sipping on fluids at a rate that met his thirst and felt comfortable
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Adam didn’t consume a final dose of 30g carb as we would recommend, however the race start was early and he ate a good carb-rich breakfast consisting of porridge, honey and fruit
- Adam used PF 30 Energy Gels as his fuel source for the marathon. He sipped each gel, taking one at 60 minutes and the second around 1h 40min
- Across the marathon, this strategy meant Adam consumed an average of ~26g carb per hour. This is significantly below what the Quick Carb Calculator would recommend for optimal marathon fuelling
- Adam could have benefited from taking a couple more energy gels on board during the race, starting earlier and increasing the frequency of consumption to every 25-30 minutes
Conclusions
- Heading into the race, Adam knew that he had good legs and the day was about seeing what he could pull out the bag. He had earmarked a 02:25 finish time as being realistic but was hoping for more on the day. Adam smashed this time, finishing in 02:20:06, taking the win and breaking the course record
- His carb, sodium and fluid numbers are on the lower side of what would be expected for optimal performance but conditions were favourable for sodium and fluid to be light and Adam fuelled well ahead of the event which negated any dire need to aggressively fuel during the run
Key info
Adam Bowden
Male
Sweat sodium concentration
778mg/L
Sweat sodium classification
Low
* determined by a PH Advanced Sweat Test
Result
Position
1st
Overall Time
2:20:06
Event information
Sport
Running
Discipline
Marathon
Event
Newport Marathon
Location
Newport, Wales
Date
24th October, 2021
Website
Total Distance
42.2km / 26.2mi
Race conditions
Weather Conditions
Mild
Precipitation
No Rain
Min Temp
11°C / 52°F
Max Temp
13°C / 55°F
Avg Temp
12°C / 54°F
Humidity
85%
Athlete feedback
Race Satisfaction
10/10
Cramping
No cramping
Adam's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 60 | 0 | 500 | 0 | 0 |
| Per hour | 26 | 0 | 214 | 0 | |
Data Confidence
1
2
3
4
5
There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).