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39th

Martina Cambruzzi's scorecard

Manchester Marathon

Sunday 3rd April, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 48g

    Carb per hour
  • 0mg

    Sodium per hour
  • 239ml

    Fluid per hour
  • 0mg/L

    Relative sodium concentration
  • 0mg/kg

    Caffeine per bodyweight
  • How Martina hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Drink Mix)
    50g x Porridge with protein powder
    1 x Energy bar (10.7g carb)
    1 x Mug of black coffee
     
     
    1 x PF 30 Energy Chews
     
     
    4 x PF 30 Energy Gel
    750ml x Plain water
     

    How Martina's hydration and fueling went...

      • Experienced runner, Martina, produced a fine performance at the Manchester Marathon to set a new personal best time of 3:08:52! As well as producing a new PB, she took the bragging rights home as she beat her partner Jake Lowe by a minute
      • In the lead up to the race, Martina and Jake met with the Precision Fuel & Hydration Team to be Sweat Tested and to talk about their respective hydration and fueling strategy for the marathon
      • Taking the advice on board, Martina built a well-structured plan which she applied on race day to support her performance

    Hydration

      • After learning about the benefits of preloading with a strong sodium concentration drink, Martina nailed her pre-race hydration by drinking 500ml/16oz of PH 1500 both the evening before and on the morning of the race
      • Martina’s hydration strategy during the race was to pick up plain water at the aid stations. In total, Martina drank ~750ml/24oz by taking two sips of water at each of the first five aid stations, and then more (~150ml/5oz) at the last three stations. This meant Martina consumed an average of ~239ml/hr of fluid over the entire race
      • Although we don’t have data on Martina’s sweat rate, she felt that the mild race conditions (9ºC/48ºF) meant that she could rely on drinking to thirst throughout the marathon. This was an appropriate strategy for a race of this length and in these environmental conditions. Martina was also happy with her strategy, rating it a 9 (out of 10)
      • Reflecting on the race, the only hydration aspect she would approach differently, was to drink more water earlier on. This is to avoid the feeling of thirst she felt towards the end of the race where she ended up trying to catch up and drink extra at the last three aid stations. Martina mentioned, “had it been hotter, I would have carried Electrolyte Capsules
      • Indeed, Martina didn’t take any sodium with her fluids during the race as she felt that her moderate sweat sodium concentration (she loses 942mg of sodium per litre of sweat) and the mild conditions (therefore not eliciting a high sweat rate) meant that her net sweat sodium losses wouldn’t have been extensive on this occasion
      • Whilst Martina did preload appropriately with PH 1500 on the morning of the race, we’d recommend taking on some sodium during an event of this length in future, especially in warmer conditions, to help replace a proportion of her losses, which may have helped her avoid those feelings of thirst she experienced later on

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Martina met the recommended pre-race fueling guideline, of 1-4g/kg of bodyweight 1-4 hours before the race, by consuming ~122g of carb (2.45g/kg) during breakfast. She hit this level of carb consumption by eating porridge and an energy bar, which will have helped to increase her glycogen stores and optimised her performance, particularly later in the race
      • In addition to her breakfast, Martina chose to have a pack of PF 30 Chews in the last 15 minutes before the starting gun went off. This strategic carb intake will have hit her bloodstream quickly, increasing carbohydrate availability and aiding a delay in the breakdown of glycogen in the race. (Learn more)
      • During the race, Martina ate four PF 30 Gels, one 30 minutes into the race and then every 40 minutes thereafter. This was a good strategy to consistently get fuel on board throughout the marathon and helped her avoid ‘bonking’ which Jake appeared to experience towards the end of his run after he opted not to fuel during the final hour
      • Alongside her final pre-race chews, this meant that Martina consumed ~150g of carbohydrate in total which equated to an average of ~48g per hour over the 3 hours and 8 minute run. This fueled her PB performance, but is shy of the Quick Carb Calculator’s recommended 60-90g/hr for a marathon of this intensity
      • Martina did mention encountering some GI issues during the race and said that this is a very common occurrence in both training and racing for her. She said that she started to “feel sick”, though “not worse than normal” which prevented her from taking on another gel. Also, Martina vomited post race, this could’ve been due to a number of factors, GI discomfort being one
      • Reflecting on the race, Martina said that she hadn’t practiced her fueling in training enough leading up to the marathon. To alleviate GI issues while taking on the recommended 60-90g of carb per hour, Martina is going to undertake some gut training. This will involve Martina incrementally increasing her carbohydrate intake in the 6-8 weeks out from future race days in training sessions which simulate race intensity or duration. This process allows the gut to adapt and over time comfortably tolerate a greater carbohydrate consumption
      • In addition to her carb-rich breakfast, Martina had a black coffee prior to the race. Caffeine has a half-life (time it takes for the concentration consumed to decrease by half) of ~4-5 hours, so it will have been in her system during the race and benefited her performance. (Learn more)
      • In races lasting more than 4 hours, an athlete may benefit from taking additional caffeine during the event, but considering Martina was out on course for a little over three hours, she didn’t feel she needed any additional caffeine during the run

    Conclusions

      • Martina used an effective fueling and hydration plan to help her achieve a PB at the Manchester Marathon, and therefore she rated her race satisfaction a 9 out of 10. With an excellent pre-race nutrition strategy, she started both well-fueled and hydrated
      • Martina’s goal is to run a sub 3:05 marathon at the Valencia Marathon later this year. To help her achieve her goal, Martina may wish to increase her carbohydrate intake to push over 60g/hr and she will likely need to be more proactive with her hydration strategy, to including sodium, in the hotter race conditions
      • To comfortably tolerate this higher volume of carbohydrate intake but avoid the GI issues she often experiences, Martina will need to train her gut in the lead up to her next race

    Key info

    Martina Cambruzzi

    Female
    49.8kg
    Sweat sodium concentration
    942mg/L
    Sweat sodium classification
    Moderate
    * determined by a PH Advanced Sweat Test

    Result

    Position
    39th
    Overall Time
    3:08:52

    Event information

    Sport
    Running
    Discipline
    Marathon
    Event
    Manchester Marathon
    Location
    Manchester, England
    Date
    3rd April, 2022
    Website
    Total Distance
    42.2km / 26.2mi
    Total Elevation
    54m / 177ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    8°C / 46°F
    Max Temp
    10°C / 50°F
    Avg Temp
    9°C / 48°F
    Humidity
    80%

    Athlete feedback

    Race satisfaction
    9/10
    Hydration rating
    9/10
    Spot on pre-race, but maybe could have had more fluid towards the start of the run
    Energy levels
    8/10
    Toilet stops
    No
    GI comfort
    5/10
    I felt quite nauseous as I often do in training/racing and was sick after the race
    Cramping
    No cramping

    Martina's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake150075000
    Per hour4802390

    Data Confidence

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    1

    2

    3

    4

    5

    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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