< Back to case studies
1st

Ry Webb's scorecard

Lakes in a Day

Saturday 9th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 73g

    Carb per hour
  • 1,084mg

    Sodium per hour
  • 471ml

    Fluid per hour
  • 2,302mg/L

    Relative sodium concentration
  • 20mg

    Total caffeine
  • How Ry hit those numbers

    finish
    star
    bottle
     
    1 x Porridge
    350ml x Water
    1 x Lemon drizzle energy bar (two mouthfuls)
     
     
    550ml x Plain water
    10 x Energy gel (29g carb)
    2 x Energy bar (34g carb)
    3.5L x Energy drink mix (30g carb)
    250ml x Coca Cola Original
    2 x Snickers
    21 x Electrolyte capsule (341mg sodium)
     

    How Ry's hydration and fueling went...

      • Ry had a fantastic run at the Lakes in a Day event, taking the win and finishing comfortably 35 minutes ahead of second place. Despite this brilliant performance, it wasn’t without some issues
      • Ry felt his stomach begin to become unsettled from ~6 hours 30 mins, and around mile 41 (~7 hours 15 mins) he experienced some sickness, estimating throwing up ~1L/35oz of fluid in total. Whilst this is unfortunate, it did help to settle Ry’s stomach and he was able to continue. He slowly reintroduced foods and fluids which saw him through the remainder of the 9-hour race

    Hydration

      • On the surface Ry did an OK job at meeting his fluid needs across this race, consuming an average of ~471ml (16oz) fluid per hour. But, a few things Ry reported suggest he was under doing his fluid and becoming relatively dehydrated
      • For the first hour and 45 minutes, he consumed ~750ml/25oz of fluid, refilled at a checkpoint, and then proceeded to make 1L/35oz last until ~5 and a half hours into the race which is a lot of running with not much fluid. This time frame coincides with when Ry peed, around 4 hours 20 mins which he reported as being very dark in colour and ‘not a healthy wee’. This is a pretty clear indication that Ry was dehydrated at this point
      • At the checkpoint following this Ry filled another two 500ml/16oz bottles with more energy drink mix which took him up to the 7 and a half hour mark where he collected a relatively small volume of plain water (following his sickness) and coke to carry him to the finish line. A couple of times Ry reported reaching the checkpoints feeling thirsty
      • On top of not enough total fluid, the majority of this fluid was an energy drink mix (3.5L/118oz out of a total of 4.3L/145oz consumed) versus a relatively small amount of plain water (just ~550ml/19oz). In future races we would encourage Ry to even out this ratio of energy drink mix to water
      • The stomach can have too much of one thing and may reject it after enough time (which is what we suspect happened here and may have caused the vomiting) and two, carb-rich energy drinks may be suboptimal at quenching a person’s thirst over such long duration events (sometimes the body just craves plain water)
      • Increasing the amount of plain water versus energy drink can act to dilute the concentration of the mix in the stomach and may help stave off GI issues. It’s important when dialling down the amount of energy drink consumed that these carbs are still consumed via other methods (in gels, chews, real foods etc.), which is something we discussed with Ry
      • Ry is a very salty sweater with a sweat sodium concentration of 2,067mg/L and therefore is someone who needs to be mindful of staying on top of his sodium losses during periods of prolonged sweating, especially if the conditions are somewhat warm
      • At this event, Ry did a really good job of staying on top of this, choosing to regularly take electrolyte capsules alongside his fluids. In this instance, as it seems he under-did his fluid intake, he could have dialled back his sodium intake a little (~⅔ of this intake would have been acceptable) to balance this out with his fluid intake but this is a minor point in the grand scheme of things
      • Lastly, Ry reported only a single twinge of cramp in his adductor at ~4 hours after a steep climb but said ‘nothing came of it’ and it’s most likely that this was a result of high loading of the muscle rather than a fluid/electrolyte imbalance specifically

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Ry fuelled before the race with a serving of porridge, some water and two electrolyte capsules. Closer to the start he also ate two mouthfuls of an energy bar. He didn’t specifically consume 30g of carbohydrate in the final 30 minutes before the race, something our Quick Carb Calculator would recommend, but an athlete’s personal preference comes into play here and so despite not doing this, Ry made sure that he started eating early on in the race, getting his first gel down within ~15-20 minutes
      • Ry predominantly used an energy drink mix (30g carb per 500ml/16oz) to meet his fuelling needs. He subsidised this with some energy gels and a couple of energy and chocolate bars. Across the race he hit an impressive carbohydrate intake of ~73g carb per hour which is right in the region of our Quick Carb Calculator recommendations and is a very good intake to hit for a race of this duration
      • That said, Ry did suffer from a bout of sickness during the race which needs further investigation. This isn’t a totally new occurrence for Ry, who has experienced a similar thing twice before in long duration events at around the same time point
      • In this race, Ry started vomiting around 7 hours, after his stomach started to not feel right from 6 and a half hours in. As a result, he expelled most of the fluid in his stomach which he estimated to be ~1L/35oz. Fortunately, Ry reported that his stomach started to feel better pretty quickly following this and he was able to start running again straight afterwards to the next checkpoint. Here he grabbed some plain water which he was ‘definitely craving’ at this point and managed to start getting gels back in again relatively quickly
      • Ry’s lack of total aversion to foods and fluids following the sickness seems to suggest that his stomach hadn’t truly ‘turned’ as such, but that the vomiting may be a result of too much carb-rich fluid being in there, creating a backlog of carbs in the gut, and the body being sick is, in essence, hitting ‘reset’ to rid itself of it and start again
      • The numbers presented in this report do include this expelled fluid and carb. But the reality is that Ry will have lost ~1L/35oz of fluid and however much carbohydrate was in that (plausibly in excess of 60g). This vomiting of course not only affects his fueling/hydration but also his performance by costing him time. In this case it didn’t affect Ry’s position as he had such a big lead on second place, but he estimated that in total this period of sickness and associated poor feeling around it cost him between 10 and 15 minutes
      • Despite all of the above, Ry reported his energy levels to be good for the most part (which is in line with his good hourly carb intake), lacking energy only occasionally in the later stages

    Conclusions

      • To summarise, Ry had a brilliant race at the 80km Lakes in a Day event, taking the win and running a fantastic time, a whole 35 minutes ahead of 2nd place. Though he felt good for the majority of the race, as a result of the sickness he experienced, Ry rated his GI comfort a 7 out of 10 but 10 for race satisfaction given that he took the win and by such a decent margin (well done Ry!)
      • We will continue to work with Ry to understand why this sickness might have occurred but our key takeaways from this race and things which Ry should experiment with going forward is:
      1. Dialling back his hourly carb intake a small degree (~10-15g/h less) to an hourly consumption of ~60g/h to avoid overloading the GI system
      2. Dialling up his plain water intake and reducing the total volume of energy drink mix he’s taking in
      3. Taking a few less electrolyte capsules to bring the relative sodium concentration of his consumption down

    Key info

    Ry Webb

    Male
    Sweat sodium concentration
    2,067mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    9:8:00

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    Lakes in a Day
    Location
    Lake District, England
    Date
    9th October, 2021
    Website
    Total Distance
    80.0km / 49.7mi
    Total Elevation
    4,000m / 13,123ft

    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
    96%

    Athlete feedback

    Toilet stops
    Yes
    Twice
    GI comfort
    5/10
    Cramping
    Twinges but not full-on cramps

    Ry's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake6639,8974,300202,302
    Per hour731,0844712

    Data Confidence

    marker-icon

    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).

    Ry's recent case studies

    see all

    Related case studies

    Get a free, personalised hydration planTake the Sweat Test