5th
Sam Skinner's scorecard
Lakeland 100
Friday 28th July, 2023
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
91g
Carb per hour
349mg
Sodium per hour
369ml
Fluid per hour
945mg/L
Relative sodium concentration
11.11mg/kg
Caffeine per bodyweight
How Sam hit those numbers
500ml x PH 1500 (Tablets)
1 x Bowl of noodles
1 x Pizza
500ml x Beetroot juice
1 x Cup of coffee
2 x Flapjack bites
4 x Chocolate Crispies
1 x Porridge Pot
500ml x Energy drink (30g carb)
1 x Chicken Wrap
1 x Portion of Chips
1 x Bottle of water
175g x Haribo Starmix
1 x PF 30 Caffeine Gel
150ml x Energy drink mix (80g carb)
4.5L x PF Carb & Electrolyte Drink Mix
11 x PF 30 Chews
2 x PF 30 Caffeine Gel
4 x PF 90 Gel
500ml x Plain water
8 x Energy gel (40g carb)
2L x Energy drink mix (80g carb)
1 x Energy gel with caffeine (25g carb, 100mg caffeine)
1 x Black Coffee
1 x Small bag of Haribo
7 x Electrolyte capsule (341mg sodium)
5 x Energy bar (41g carb)
1 x Rice Pudding Pot
4 x Caffeine Sweets (100mg)
10 x Watermelon Pot
1 x Beef Stew and Veg
How Sam's hydration and fueling went...
- After feeling like he slightly overdid his sodium and carbohydrate intake at his last race and suffering with swelling, Sam looked to refine his hydration and fueling strategy for the Lakeland 100
- Sam ended the 100-mile (160km) race with extremely high race satisfaction (9/10) after smashing his target of 24 hours and having implemented a successful fuel and hydration plan throughout
Hydration
- As the race had a late start of 6pm, it was important for Sam to stay hydrated throughout the day by being proactive with his fluid and sodium intake
- Sam did this throughout the morning with a large bottle of water, 500ml (16oz) of an energy drink and 500ml (16oz) of beetroot juice, before preloading with 500ml (16oz) of PH 1500 in a bid to go into his race optimally hydrated. However, as Sam reported needing to pee a lot during the race, this could’ve been a result of the sheer volume of plain water consumed in the hours leading up to the race and so we would recommend a slightly higher concentration of sodium intake during the hours leading up to the event
- Sam took in an average of ~369ml (12oz) fluid per hour, picking up a fresh 500ml (16oz) water bottle at every aid station, which were located every ~7 miles, to enable him to add his homemade single servings of PF 60 Energy Drink Mix to the fluid
- This kept Sam well hydrated throughout. He took in a relative sodium concentration of 945mg of sodium per litre (mg/32oz) to effectively replace his sodium losses as we know from his Sweat Test that Sam has a sweat sodium concentration of 819mg/L
- Along with using PF 60 Drink Mix, Sam topped up his sodium losses with electrolyte capsules across the course of the race, which he also felt helped him maintain his hydration levels throughout
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Sam looked to replicate the amount of carbs he took in at his last race - the Arc of Attrition - to enable him to feel energised throughout the race
- Taking in ~91g/h, it was evident that Sam impressively pushed the top end of the recommended carb intake for an event of this length, but he was able to tolerate this extremely well as he’s undertaken extensive gut training. During the first half of the race, Sam predominantly used gels and drink mix to fuel his body, along with a few chews and bars, but reported craving something warm towards the midpoint
- 59 miles / 94 km in, Sam also suggested he was quite lethargic, so looked to find something warm and filling from an aid station. Sam picked up a warm bowl of beef stew with veg and a coffee which he felt was “the best thing”
- To avoid these cravings in future, Sam could mix up his carb sources slightly more by taking in some real foods instead of relying on gels and chews as his main source of carbs
- Throughout the night, Sam also felt slightly tired as he was battling his natural circadian rhythm and so he topped up his caffeine stores with a 100mg caffeine bullet shot, along with a coffee. This was a good move for Sam to increase his caffeine intake in a bid to fight his sleep-wake cycle in an event like this where he is powering through the night
- During the back half of the race, Sam reported high energy levels, using a variety of different products to top up his carb levels including 40g carb gels, PF30 Chews, watermelon and rice pudding
- This meant Sam finished the race on a complete high, still feeling energised, without experiencing any GI discomfort throughout
Conclusions
- Sam came out of Lakeland 100 feeling ecstatic with his 5th place finish
- He felt that he controlled his pace well throughout the race, not pushing hard too early, which meant he was able to fuel correctly for his speed and length of race
Key info
Sam Skinner
Male
72kg
Sweat sodium concentration
819mg/L
Sweat sodium classification
Moderate
* determined by a PH Advanced Sweat Test
Result
Position
5th
Overall Time
22:07:10
Event information
Sport
Running
Discipline
Ultra
Event
Lakeland 100
Location
Cumbria, Coniston, United Kingdom
Date
28th July, 2023
Website
Total Distance
160.0km / 99.4mi
Total Elevation
6,500m / 21,325ft
Race conditions
Weather Conditions
Mild
Precipitation
Rain
Min Temp
12°C / 54°F
Max Temp
17°C / 63°F
Avg Temp
14°C / 57°F
Humidity
80%
Athlete feedback
Race Satisfaction
9/10
Hydration rating
9/10
Energy levels
9/10
Felt lethargic at mile 59 and was craving hot savoury food
Toilet stops
Yes
Was a little brown, but could've been down to the large quantities of beetroot juice consumed rather than any dehydration issues
GI comfort
10/10
No problems, very comfortable
Cramping
No cramping
Sam's Thoughts
There's always room for improvement and that is what strives you to keep doing better
Sam's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 2,023 | 7,719 | 8,168 | 800 | 945 |
| Per hour | 91 | 349 | 369 | 36 | |
Data Confidence
1
2
3
4
5
There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.