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2nd

Andy Sloan's scorecard

Lulworth Cove Trail Running Challenge

Saturday 30th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 85g

    Carb per hour
  • 502mg

    Sodium per hour
  • 493ml

    Fluid per hour
  • 1,019mg/L

    Relative sodium concentration
  • 0.00mg/kg

    Caffeine per bodyweight
  • How Andy hit those numbers

    finish
    star
    bottle
     
    750ml x PH 1500 (Tablets)
    1 x Porridge pot
    150ml x Energy drink mix (35g carb)
    1 x Mocha
     
     
    1.5L x PH 1500 (Drink Mix)
    2 x PH Electrolyte Capsule
    14 x PF 30 Energy Gel
    1L x Plain water
    200ml x Additional fluid in mixed drinks
     

    How Andy's hydration and fueling went...

      • After taking an extended break from running, Andy returned to training for 3 months before taking the (some might call ‘bonkers’) decision to run 3 ultramarathons in 21 days, culminating in the Lulworth Cove Trail 52km event at the end of October
      • Following his 2nd place finish at the VOTWO Atlantic Coast Ultra and his win at the Maverick Jurassic Coast race, Andy made it three podium finishes out of three as he came 2nd overall at Lulworth Cove, finishing in a time of 5 hours and 28 minutes

    Hydration

      • Andy drank an average of ~493ml/hr (~17oz/hr) during the race. This is a slightly lower fluid intake than what we saw him drink during the last to ultras, but this is to be expected due to the cooler and wetter race conditions
      • Without data on Andy’s sweat rate it is hard to determine whether this will have adequately replaced his sweat losses in these conditions, but he peed three times during the race which suggests he didn’t under hydrate. Andy also rated his hydration strategy as 8 out of 10 but did say, as with his previous ultra, that he may have benefitted from taking on a little bit more water in the latter stages
      • During this event, Andy consumed ~502mg of sodium per hour. Again, this is a slightly lower intake than his last two ultras. But, in relation to the fluid he drank, the relative sodium concentration of his intake was still a decent ~1019mg/L replacing a good proportion of his losses considering his moderate sweat sodium concentration (Andy loses 859mg of sodium per litre of sweat)
      • Positively, Andy experienced zero cramping during the race! He has a history of cramping and experienced twinges at the Atlantic Coast Ultra and mild cramps at the Jurassic Coast Ultra. The lower intensity of racing and the different race conditions could have played a part in the cramps not occurring this time, while the fact he was able to get through without any twinges despite running 3 ultras in 21 days was great to see

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Andy has honed his pre-race fueling strategy over the course of his 3 ultras and he again used a carb-rich breakfast made up of oats, energy drink mix and a mocha. This will have topped up his fuel stores meaning he had high energy availability at the beginning of the race
      • Our Quick Carb Calculator recommended Andy consume 30g of carb in the final 30 minutes before the race. He had planned to do this but unfortunately forgot during the hustle and bustle of getting to the start line. This final top-up is a matter of personal preference of course but it’s something we’ve recommended Andy trials in future to see if he feels any benefit to his early race performance
      • During the race, Andy had his usual bottles containing PF 30 Energy Gels (this time 7 in each 500ml/16oz bottle) and this helped him consume an average of ~85g/hr during the entire race. In line with his high intake during his two previous ultras, this is an impressive amount at the top of our recommended range (60-90g/hr)
      • This intake is exactly the same as what he achieved at the Jurassic Coast Ultra and just shy of the ~89g/hr he hit at the Atlantic Coast Ultra. Showing he can sustain this intake over the course of each ultra with limited GI issues is great and backs up his opinion that he ‘can eat a lot!’
      • Andy has previously used caffeine tablets during his races but forgot to carry any on this occasion. He didn’t think the lack of caffeine affected his race performance drastically but he mentioned that he raced at a lower intensity to his previous two. This lower intensity was due to the fact that the course had a lot more elevation (over 2,000m) than his previous two events, which inevitably meant a slowing in his pace
      • Considering the length of the event and the fact he’s accustomed to using caffeine, Andy could consider taking a moderate dose (3-6mg/kg bodyweight) to aid his performance in future (learn more)

    Conclusions

      • Andy was especially happy to not experience any cramping and he feels this greatly benefitted his post- race recovery
      • Despite completing 3 ultras in 21 days, Andy doesn’t seem to be done for the year just yet and mentioned a 45-mile ultra at the start of December. We can’t wait to see how he does and analyse his hydration and fueling strategy again
      • For the race in December, Andy may benefit from trying a gel/snack just before the start, taking on board a moderate dose of caffeine throughout, and slightly increasing his fluid intake

    Key info

    Andy Sloan

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

    Result

    Position
    2nd
    Overall Time
    5:28:27

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    Lulworth Cove Trail Running Challenge
    Location
    Lulworth Cove, England
    Date
    30th October, 2021
    Website
    Total Distance
    52.0km / 32.3mi
    Total Elevation
    2,301m / 7,549ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    Rain
    Min Temp
    12°C / 54°F
    Max Temp
    14°C / 57°F
    Avg Temp
    13°C / 55°F
    Humidity
    80%

    Athlete feedback

    Race satisfaction
    7/10
    Hydration rating
    8/10
    I could have done with a bit more water in the last hour
    Energy levels
    7/10
    Energy was generally okay
    Toilet stops
    Yes
    Three times
    GI comfort
    8/10
    Alright but a little sick in the last 5-10 minutes
    Cramping
    No cramping

    Andy's Thoughts

     3 months back running now, and 3 ultras over the last 21 days has been challenging

    Andy's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake4652,7502,70001,019
    Per hour855024930

    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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