< Back to case studies

Andy Sloan's scorecard

The Oner - 84 Miles

Saturday 1st April, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 74g

    Carb per hour
  • 1,053mg

    Sodium per hour
  • 801ml

    Fluid per hour
  • 1,314mg/L

    Relative sodium concentration
  • 864mg

    Total caffeine
  • How Andy hit those numbers

    500ml x PH 1500
    80g x Oats with milk + water
    3 x Scrambled Eggs
    1 x Banana
    500ml x PH 1500 (Tablets)
    1 x Chocolate Bar (27g carb)
    1 x Protein Cookie (31g carb)
    8L x PH 1500 (Tablets)
    12 x PH Electrolyte Capsule
    6 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    4 x PF 30 Chews
    6 x PF 90 Gel
    4L x Plain water
    200ml x Red Bull
    4 x Peanut Chocolate bar
    3 x Caffeine tablet (200mg caffeine)
    3 x Protein Nut Bar (26g carb)

    How Andy's hydration and fueling went...

      • Andy is an ultra runner from Dorset in England who took part in The Oner, an 84-mile (135.2km) race from the town of Charmouth to Studland, along the Jurassic Coast, in the UK
      • Approaching this race with an achilles injury and ‘sub-optimal’ training volume in his legs, Andy planned to only run 20 or 30 miles of the course before calling it a day. In the heat of the moment, he decided that he felt better than expected and would battle through to the finish line. In doing so, he managed to break his own course record (which he set on his debut in the race) and take home 1st place once again!


      • As an experienced ultra marathoner, who has suffered from debilitating cramps in previous races, Andy knew that preloading with PH 1500 ahead of the race would ensure he started optimally hydrated and give him a head start against dehydration or electrolyte-depletion related cramping
      • Andy also mainly relied on PH 1500 (tablets) throughout the race for his fluid, drinking 8 litres (282oz) of it during his 16 hour run. He was confident in increasing his fluid intake around half way through the race when he saw the colour of his urine become slightly darker
      • His PH 1500, alongside the use of 12 Electrolyte Capsules and some plain water resulted in Andy drinking ~801ml (27oz) of fluid per hour, and achieving a relative sodium concentration of ~1,314mg/L (mg/32oz) for the race
      • While this is significantly more sodium per litre (32oz) than Andy loses through his sweat (859mg per litre / 32oz), he personally finds that this ‘aggressive’ approach to electrolyte replacement helps avoid muscular cramping
      • For example, during this race, Andy mentioned that he started to feel some twinges of cramp coming on. He decided to consume four Electrolyte Capsules and never felt the twinges again. This helped Andy feel more in control of his race, and meant he was able to rate his hydration strategy a 9 (out of 10) (because according to Andy, ‘nothing is ever perfect’)


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Because Andy didn’t think he was going to be completing this race when he started it, he didn’t pre-mix his PF 90 Gels in amongst his Softflask fluids like he usually would for a race of this length and intensity
      • Instead, he separated his fuel from his electrolytes and fluid, and mixed up the format of his energy intake between sports nutrition, like the PF 30 Gel, and more real foods like chocolate and nut bars to help satiate him through the latter stages of the race
      • Unfortunately, due to his achilles injury, Andy made the mistake of taking naproxen (anti-inflammatory) tablets. One side-effect of this which impacted him was the urgent need to go to the toilet during the last 30 miles of coast path. He thinks without this impairment he could have shaved another 30-45 minutes off the course record, and would have rated his gastrointestinal comfort far better than he did (4 out of 10)
      • Impressively, having prepared his support crew member for the miniscule possibility of him surpassing 30 miles, Andy was able to fuel himself adequately and averaged ~78g of carb per hour
      • This aligned well with the Fuel & Hydration Planner’s 75g per hour recommendation for someone racing to their limit over this distance. Happily, having all of this available energy meant Andy was able to rate his strategy as a strong 9 (out of 10)
      • Caffeine is an important tool for ultra-distance competitors, especially when the events mean they’re running through the night. Andy made sure he was getting every ounce of performance benefit from caffeine by spreading an intake of ~864mg out through the event, via caffeine tablets and PF 30 Caffeine Gels
      • This could certainly have put him over the general performance recommendation of 3-6mg per kilo of bodyweight, if taken all at once. However, over such a long period of time it would have kept him topped up nicely to help reduce his perceived exertion


      • Andy did incredibly well to finish in 1st place in the 2023 ‘Oner’, breaking his own course record in the process
      • Comfortably hitting his carb, fluid and electrolyte targets throughout the 15:51:28 race, Andy was pleased that he had done a good job in the circumstances, and rated his satisfaction as a 9 (out of 10)
      • Andy knows that he should avoid taking anti inflammatories during his future races in order to gain back some toilet time. Looking forward, he’s eyeing up a couple of ‘smaller’ ultra events, and maybe a Hyrox event or two. Although the 200kg (440lbs) sled push may have to wait until after his achilles rehab

    Key info

    Andy Sloan



    Overall Time

    Event information

    The Oner - 84 Miles
    Dorset, England
    1st April, 2023
    Total Distance
    135.2km / 84.0mi
    Total Elevation
    2,743m / 8,999ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    7°C / 45°F
    Max Temp
    13°C / 55°F
    Avg Temp
    8°C / 46°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Nothing is ever perfect, but this is the first race I've ever done where I haven't sufffered from major cramps.
    Energy levels
    I was flagging a little bit before some solid food overnight, then felt a bit tired again with around 4 hours to go
    Toilet stops
    I needed to pee several times, when it went a bit darker in colour I made sure to drink more PH 1500 and it went straight back to clear.
    GI comfort
    I was really comfortable until I took 5 Naproxen to help my injured achilles pain. This resulted in multiple unexpected toilet stops through the last 20 miles.
    No cramping

    Andy's Thoughts

     I did a really good job, but without those toilet stops I think I could knock another 30-45 minutes off of the record, especially considering my injury and low training volume leading into the race.

    Andy's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake1,18016,69212,7008641,314
    Per hour741,05380155

    Data Confidence







    There is low confidence in the accuracy of the numbers reported. The intake reflects a rough guide to what an athlete consumed but quantities volumes or specific brands might be unknown. It is a loose insight into what the athlete did but the room for error is high-to-very high. This level of confidence most likely reflects the nature of the event (for example an ultramarathon 24 hour or multi-stage event).

    Andy's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started