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Andy Sloan's scorecard

Atlantic Coast Ultra

Saturday 9th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 89g

    Carb per hour
  • 734mg

    Sodium per hour
  • 666ml

    Fluid per hour
  • 1,102mg/L

    Relative sodium concentration
  • 1.51mg/kg

    Caffeine per bodyweight
  • How Andy hit those numbers

    500ml x PH 1500 (Tablet)
    1 x Porridge pot
    330ml x Energy drink (155mg caffeine)
    150ml x Energy drink mix (35g carb)
    1.75L x PH 500 (Tablets)
    1.5L x PH 1500 (Drink Mix)
    4 x PH Electrolyte Capsule
    12 x PF 30 Energy Gel
    300ml x Additional fluid in mixed drinks
    1 x Energy gel (23g carb)
    1 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
    300ml x Coca Cola Original

    How Andy's hydration and fueling went...

      • Andy had a successful race at the Atlantic Coast Ultra in St Ives coming in second in a time of 5 hours and 47 minutes. Although being beaten, he did break the old course record with his impressive time. He doesn’t think he could have done much better and rated his race satisfaction as 9 out of 10
      • Coming off the back of two ultras that hadn’t gone the way Andy had hoped, quite literally considering in one of them he went the wrong way, he said he ‘needed a good race’. Which is what he did, smashing his goal time of six and a half hours


      • On average, Andy consumed ~666ml/23oz of fluid per hour across the race. He did this primarily by drinking from a 1.5L/53oz bladder containing PH1500 and filling up his two 500ml/16oz flasks (containing gels to begin with) twice each with on course PH500
      • This fluid volume looks to be an adequate amount considering the mild conditions but Andy does report having a high sweat rate and peeing once which was dark. This could suggest that he under hydrated slightly, a little more plain water could be beneficial due to all his fluids containing strong electrolytes or carbs
      • Andy agrees, saying specifically he needed another 1-1.5L/35-53oz water but didn’t fancy refilling his bladder during the race, and rating his hydration strategy around a 7 out of 10
      • Andy took on board a decent amount of sodium. The relative sodium concentration of his intake was ~1,102mg/L which is slightly higher than his sweat sodium concentration of ~859mg/L but taking into account his reported high sweat rate this is an appropriate concentration
      • Andy has a history of bad cramps when racing. In this race however he did not experience any severe cramp. He did start to feel twinges in his Adductors during the later stages of the race so chose to take some salt capsules in an attempt to ‘fend it off’ which seemed to work as the cramps did not develop further


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Before an 8:15am race start, Andy had a good pre-race meal of porridge and some energy drink mix high in carbohydrate to maximise his endurance performance. He also drank a strong caffeine drink to increase his perceived energy levels at the start
      • The Quick Carb Calculator would recommend Andy consume 30g of carb in the final 30 minutes before the race, however this practice comes down to an athlete’s personal preference. If an athlete has fuelled effectively prior to the race as Andy had done then this reduces the need for this final carb dose
      • Evidence suggests that the higher carb intake that can be achieved, the greater performance benefit and Andy was able to reach an impressive ~89g/hr. This is pushing the upper limit of our recommended range and is therefore an excellent intake for a long event while experiencing no GI issues
      • Andy got most of his carbohydrate from PF 30 Energy Gels along with 1.5L/53oz of PF 30 Energy Drink Mix. As we would expect with such a solid carb intake, Andy had really good energy levels which were ‘decent the whole time’
      • Andy had a small caffeine dose during the race but alongside his pre-race caffeine drink had a total dose of around ~3.4mg caffeine per kilogram of body weight (mg/kg BW). He is accustomed to using caffeine and says he ‘normally has a lot more caffeine before’. But overall, this was a good dose that falls within the recommended range of 3-6mg/kg BW for performance benefits


      • Overall, Andy had an excellent race at the Atlantic Coast Ultra 40 miler, breaking the course record and coming in second. He stuck to his plan which he had run past the PH team pre-race with the only change being he chose not to refill his bladder instead topping up his two flasks
      • In future races, especially in hotter conditions, a slightly higher intake of water could be beneficial and is something Andy agrees he needed during this run

    Key info

    Andy Sloan



    Overall Time

    Event information

    Atlantic Coast Ultra
    St Ives, England
    9th October, 2021
    Total Distance
    64.0km / 39.8mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    15°C / 59°F
    Max Temp
    16°C / 61°F
    Avg Temp
    16°C / 61°F

    Athlete feedback

    Race satisfaction
    Hydration rating
    Needed about 1L more water
    Energy levels
    Toilet stops
    Once and it was dark
    GI comfort
    Twinges but not full-on cramps

    Andy's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake5144,2453,8501241,102
    Per hour8973466621

    Data Confidence







    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).

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