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Katie Schide's scorecard

Maxi-Race Marathon

Sunday 29th May, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 79g

    Carb per hour
  • 554mg

    Sodium per hour
  • 484ml

    Fluid per hour
  • 1,145mg/L

    Relative sodium concentration
  • 0.79mg/kg

    Caffeine per bodyweight
  • How Katie hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Drink Mix)
    2 x Pancakes with maple syrup
    2 x Small cups of coffee
     
     
    1 x PF 30 Energy Gel
     
     
    500ml x PH 1500 (Drink Mix)
    1L x PH 1000 (Drink Mix) with PF 30 Energy Drink Mix
    1.8 x PF 90 Energy Gel
    1 x Energy chew packet with caffeine (20g carb, 20mg caffeine)
    500ml x Coca Cola Original with Water
    1 x Orange slice
     

    How Katie's hydration and fueling went...

      • Experienced ultra runner, Katie Schide, had a brilliant season opener at the Maxi-Race Marathon in France to finish the day at the top of the podium! Taking the lead early on in the race, Katie was pushed hard by competitor Mimmi Kotka, but fought well to stay in front and cross the line in 4 hours and 8 minutes
      • Shorter than her usual ultra races, Katie applied an adjusted fueling and hydration strategy suited to the ~38km (2900m elevation) trail race to support her performance in the forecast mild conditions. After trialing out various mixes and drink strengths in training, and running her strategy past the Sports Science team pre-race, Katie went into the race confident in her tested hydration and fueling plan

    Hydration

      • Following advice from the team, Katie preloaded ahead of the race with 500ml/16oz of PH 1500, while keeping other fluids to a minimum, to enhance her performance by increasing acute fluid retention and optimizing her hydration status
      • During the race, Katie drank two 500ml/16oz bottles containing one scoop of PF 30 Drink Mix and a PH 1000 sachet in each, a 500ml/16oz bottle of PH 1500 and ~500ml/16oz water mixed with Coca Cola
      • In total this meant Katie drank ~2L/64oz of fluid, an average of ~484ml per hour, over the 4 hour 8 minute race. Although we don’t know Katie’s exact sweat rate in these conditions, subjectively she said her sweat rate was relatively high on the day. Hitting just under ~500ml/h (16oz/h) was a proactive strategy which would likely have allowed Katie to keep up with those losses over this race; positively she peed once during the run which indicated she didn’t under do her fluid
      • Reflecting on her hydration strategy, Katie said “I think it worked well for a race of this shorter duration than what I am used to” and rated it a 10 (out of 10)
      • Using a combination of PF 30 Drink Mix and PH 1000, or PH 1500, Katie’s bottles had a relative sodium concentration of ~1500mg/L to replace her sweat sodium losses at a similar rate to her losses; our Advanced Sweat Test showed Katie loses ~1515mg of sodium per litre of sweat -In total, from PH 1000, PH 1500, PF 30 Drink Mix and small amounts from Coca Cola and chews, Katie consumed ~2290mg sodium (~554mg/h). Alongside her total fluid consumption, this meant her overall relative sodium concentration sat around ~1145mg/L; a good level of consumption to keep up with her losses over the 4 hours which allowed her to avoid any issues, such as cramping
      • We know Katie is a very salty sweater, and supporting this she mentioned having various salt marks on her kit after the race. Going into longer, and hotter, races this season Katie may want to keep some Electrolyte Capsules on hand to be more aggressive when her losses are even greater

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • In the morning, Katie ate her usual race day breakfast of pancakes with syrup, strawberries and yogurt alongside two small cups of coffee. This carb-rich meal will have topped up her glycogen stores ahead of the race while also giving her that final caffeine hit
      • Then throughout the race, Katie got carbohydrate on board from PF 30 Drink Mix, PH 1000 (Drink Mix), two PF 90 Gels, a pack of energy chews and some Coca Cola later in the run. This was a good variety of carb sources and products, to avoid flavor fatigue, over the ultra
      • In total this meant Katie consumed an average ~79g of carb per hour, well within the Quick Carb Calculator’s recommended range (60-90g/h) for a race of this intensity and duration, which allowed her to continue to push towards the end of the race and hold off her competition. Positively, Katie’s energy levels were steady the whole race and she was able to reach this high level of carb consumption with no gastrointestinal issues at all, in part due to increasing her tolerance by her implementing and testing out her fueling strategy in race-intensity sessions
      • Katie pre-caffeinated with two coffees and then took on a small dose of caffeine during the race from Coca Cola. For a race of this duration (between 3-5 hours), the general guidelines are to hit between 3-6mg of caffeine per kg bodyweight; to reach this level in future races (168-336mg), Katie may benefit from ‘topping up’ with a couple of regular doses to keep her caffeine levels topped up to enhance performance

    Conclusions

      • Katie started the trail running season as she means to go on with a fantastic performance at the Maxi-Race Marathon. Happy with the result, she rated her race satisfaction as 8 (out of 10), saying “I could have gone faster but I’m satisfied with how everything went”
      • In terms of her hydration and fueling, she made the most of this initial shorter race as it was “a good chance to test everything out on race day”. Her strategy worked brilliantly throughout the race, allowing her to achieve a high carb consumption, and replace a good proportion of her sodium and fluid losses to support her performance

    Key info

    Katie Schide

    Female
    56kg
    Sweat sodium concentration
    1,515mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    4:08:58

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    Maxi-Race Marathon
    Location
    Annecy, France
    Date
    29th May, 2022
    Website
    Total Distance
    38.0km / 23.6mi
    Total Elevation
    2,900m / 9,514ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    13°C / 55°F
    Max Temp
    20°C / 68°F
    Avg Temp
    17°C / 63°F
    Humidity
    49%

    Athlete feedback

    Race satisfaction
    8/10
    Hydration rating
    10/10
    I think it worked well for a race of this length
    Energy levels
    9/10
    No major dips, it was steady the whole time
    Toilet stops
    Yes
    Once after around 3 hours and 15 minutes
    GI comfort
    10/10
    Cramping
    No cramping

    Katie's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake3252,2902,000441,145
    Per hour7955448411

    Data Confidence

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    1

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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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