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1st

Andy Sloan's scorecard

Maverick Jurassic Coast Ultra

Saturday 16th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 85g

    Carb per hour
  • 1,069mg

    Sodium per hour
  • 642ml

    Fluid per hour
  • 1,667mg/L

    Relative sodium concentration
  • 4.88mg/kg

    Caffeine per bodyweight
  • How Andy hit those numbers

    finish
    star
    bottle
     
    750ml x PH 1500 (Tablet)
    1 x Porridge pot
    150ml x Energy drink mix (35g carb)
    1 x Banana
     
     
    1.5L x PH 1500 (Drink Mix)
    1L x PH 1000 (Tablets)
    9 x PH Electrolyte Capsule
    13 x PF 30 Energy Gel
    500ml x Plain water
    300ml x Additional fluid in mixed drinks
    2 x Caffeine tablet (200mg caffeine)
     

    How Andy's hydration and fueling went...

      • Andy had another great race outcome at the Maverick Jurassic Coast Ultra taking the win by a minute and a half. This event came just a week after his 2nd place finish at the Atlantic Coast Ultra
      • Once again Andy hit impressive carb, fluid and sodium numbers. Unfortunately he experienced some cramping in his calves and hip adductors which he feels cost him between 15 and 20 minutes and for this reason he rated his race satisfaction a 7 out of 10

    Hydration

      • The day started mild but got hotter as the race went on. On average, Andy consumed ~642ml/hr (~23oz/hr) however he reported running low on fluids in the last hour and half and felt he didn’t drink enough during this time, feeling especially dehydrated in the final 45 minutes
      • This lack of fluid towards the end of the race coincided with Andy suffering from some gut issues and feeling sick in the last 45 minutes. Dehydration exacerbates GI issues as it impedes blood flow past the gut which is needed to aid carbohydrate absorption. It may be that Andy’s high carb intake is effective only when hydration levels are kept on top of
      • Where Andy’s strategy differed most dramatically between this race and the week prior was his sodium consumption. Previously he consumed only four additional electrolyte capsules whereas in this race he consumed a total of nine. This difference was because Andy began to experience some cramping in his calves and hip adductors in this race which he then tried to stave off with PH electrolyte capsules. Anecdotally, this can be an effective way of keeping cramping at bay, at least short term
      • However, the consumption of electrolyte capsules alongside minimal water as Andy did may exacerbate feelings of thirst as a result of increasing the relative sodium concentration of his intake. Here it was ~1,667mg/L, where previously it was 1,102mg/L. Andy’s sweat sodium concentration is a moderate 859mg/L so whilst a relative sodium concentration slightly higher than this may be warranted if Andy is sweating heavily, in this race it was almost double which given the issues he experienced (thirst, sickness) may have been too much
      • Andy has a history of cramping badly. Pinpointing the specific cause of cramp is difficult and at times the cause can be multifactorial. In this instance, whilst it may have been exacerbated by dehydration towards the end of the race, we suspect it is most likely a consequence of, or at least compounded by, some muscle fatigue from the race the weekend before
      • Overall, Andy rated his hydration strategy a 7 out of 10, commenting that he sweated a lot and felt dehydrated towards the end

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Andy implemented a very similar pre-race fueling strategy ahead of this race as he did the Atlantic Coast Ultra, opting to consume a high-carb breakfast in the form of porridge, a banana, a small volume of concentrated energy drink mix and a caffeine tablet (200mg). In addition to this he also preloaded as per our recommendations with 500ml PH1500
      • In line with previous races, Andy didn’t consume anything in the final 30 minutes prior to the race start. Whether the advice to consume 30g of carb in the half an hour before an event is followed comes down to personal preference. It is not a practice which suits every athlete
      • As he did the week before, Andy began the race with a 1.5L bladder containing PH1500 (mixed as recommendations) and a total of 12 PF 30 Energy Gels split across two 500ml bottles with a small addition of water in each. This once again seemed to work well as the basis of his fueling strategy, hitting an average of 85g/h (versus 89g/h the week before), reporting that his energy levels were great (9 out of 10) and he got it ‘spot on’

    Conclusions

      • Andy had a successful race at the Maverick Jurassic Coast 54km Ultra taking the win despite suffering from some sickness, dehydration and cramping towards the end of the run. The cause of this seems to be a lack of fluid in the latter part of the race and perhaps some residual fatigue from the week before predisposing Andy to suffering some cramps
      • Andy may have benefitted from increasing his fluid intake. In this instance, he was aware of this need, but there wasn’t the opportunity to pick up more when he required it

    Key info

    Andy Sloan

    Male
    82kg
    Sweat sodium concentration
    859mg/L
    Sweat sodium classification
    Moderate
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    5:8:35

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    Maverick Jurassic Coast Ultra
    Location
    Wareham, England
    Date
    16th October, 2021
    Website
    Total Distance
    54.0km / 33.6mi
    Total Elevation
    965m / 3,166ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    13°C / 55°F
    Max Temp
    15°C / 59°F
    Avg Temp
    15°C / 59°F
    Humidity
    72%

    Athlete feedback

    Race satisfaction
    7/10
    Hydration rating
    7/10
    I didn't drink enough in the last 45 minutes
    Energy levels
    8/10
    Toilet stops
    No
    GI comfort
    7/10
    I felt sick in the last 45 minutes possibly because I did not drink enough
    Cramping
    Mild cramps that I could push through

    Andy's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake4395,5003,3004001,667
    Per hour851,06964278

    Data Confidence

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    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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