Choose a free gift when you spend over £100!
< Back to case studies
Pro
26th

Sophie Power's scorecard

IAU 24H European Championship

Saturday 17th September, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 62g

    Carb per hour
  • 267mg

    Sodium per hour
  • 298ml

    Fluid per hour
  • 895mg/L

    Relative sodium concentration
  • 13.02mg/kg

    Caffeine per bodyweight
  • How Sophie hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablet)
    2 x Porridge Pot (39g Carb)
    2 x Sugar Sachets
    1 x Banana
    1 x Cup of Tea
    1 x Mini Pain au chocolate
     
     
    1 x Energy gel (22g carb)
     
     
    4.25L x PF Energy Drink Mix
    5 x PF 30 Energy Gel
    4 x PF 30 Caffeine Gel
    1 x PF 90 Energy Gel
    2.15L x Plain water
    4 x Energy gel (25g carb)
    3 x Energy gel with caffeine (25g carb, 100mg caffeine)
    550ml x Energy drink mix (79g carb)
    1.17 x Energy bar (36.6g carb)
    200ml x Coca Cola Original
    5 x Jelly Babies
    10 x Energy gel (22g carb)
    2 x Energy bar (40g carb)
    27 x Energy chew (7g carb)
    1 x Banana Baby Food Pouch (19g carb)
     

    How Sophie's hydration and fueling went...

      • Sophie Power is an ultra-endurance runner, mother of 3 and founder of SheRACES, a campaign for equity for women in racing. She competed for Team GB in the IAU 24-hour European Championships in Verona, Italy
      • On the 1.5km lapped course, Sophie recorded a 24-hour personal best of 218.8km covered, burning just under 14,000 calories in the process!

    Hydration

      • Sophie preloaded both the night before and the morning of the race using PH 1500 (Tablets) mixed in ~500ml/16oz of water to ensure her blood plasma volume was topped up and she was optimally hydrated when she got to the start line
      • During the run, Sophie drank between ~250ml/8oz and ~850ml/28oz per hour, adapting on the fly to effectively replace a good proportion of what she was losing during hotter periods of the day and dialling her intake back when it was cooler overnight
      • Sophie’s main source of electrolytes came from the PF Energy Drink Mix, which contains 1,000mg of sodium per litre and this helped her to achieve an overall relative sodium concentration of ~895 milligrams per litre. We know from Sophie’s Sweat Test that she loses 941mg of sodium per litre of sweat, so she will likely have replaced a large proportion of her sweat sodium losses

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    30-60g

    carb per hour during
      • Ahead of this race, Sophie was undoubtedly looking forward to only having to think about feeding herself - after famously breastfeeding during the 2018 UTMB
      • Sophie sensibly tried to vary the taste and texture of her intake throughout the 24-hour period, in order to avoid ‘flavour fatigue’ (which can be an issue during ultra endurance events). Despite her best attempts, Sophie said that the last four hours were “a struggle” and she mentioned that she had a craving for custard! This drop off is reflected in her Supersapiens trace as her carb intake drops to around half in the final few hours compared to her prior average
      • During this event, Sophie averaged an intake of ~62g of carbohydrate per hour - which is almost bang on the general recommendation for an event of this length and intensity (our Fuel & Hydration Planner would recommend consuming ~60g/h)
      • Sophie wore a continuous glucose monitor from Supersapiens to help her keep on top of her fueling needs in this race. Supersapiens’ Director of Applied Science and Content, David Lipman, noticed that the trace suggests that she may have eaten too close to the race start, which may have caused her to suffer rebound hypoglyceamia (this is where a steep rush in glucose triggers a big insulin release, which can overcorrect things in your system. This then results in a steep drop in glucose levels and low glucose for a period of time)
      • The trace also meant that Sophie’s support team even noticed when she dropped a pack of chews as her trace fell below her optimal Glucose Performance Zone
      • Sophie also utilised the benefits of caffeine well through the use of PF 30 Caffeine Gels. The general recommendations for endurance performance are to consume between 3-6mg of caffeine per kg of bodyweight
      • However, the nature of a 24-hour event means that you have to stay awake overnight, so pushing above this recommendation by consuming a total of 13mg/kg during this prolonged time period was appropriate for Sophie. Especially as there’s often a benefit to strategically using caffeine in the latter stages (during the night time specifically), when fatigue and tiredness due to circadian rhythms can limit your performance

    Conclusions

      • Through the use of the Supersapiens technology, as well as prior knowledge of her sweat sodium concentration and sweat rate, Sophie successfully executed her pre-planned fuel and hydration strategy to avoid dehydration and bonking on the day.
      • Supersapiens’ David Lipman concludes: “Sophie’s experience and the insight from her Supersapiens trace highlighted the fact that continuing to consume carbohydrates late in an ultra may be difficult, but it’s at this time when it’s most crucial because glycogen stores are at their lowest and fatigue is at its highest. The body needs glucose and with low stores, there’s only one way to get it - by eating and getting more fuel on board!”

    Key info

    Sophie Power

    Female
    55kg
    Sweat sodium concentration
    941mg/L
    Sweat sodium classification
    Moderate
    * determined by a PH Advanced Sweat Test

    Result

    Position
    26th
    Overall Time
    24:00:00

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    IAU 24H European Championship
    Location
    Verona, Italy
    Date
    17th September, 2022
    Website
    Total Distance
    218.8km / 136.0mi

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    8°C / 46°F
    Max Temp
    18°C / 64°F
    Avg Temp
    14°C / 57°F
    Humidity
    70%

    Athlete feedback

    Race satisfaction
    7/10
    Energy levels
    6/10
    Absolutely exhausted at the finish line
    Toilet stops
    Yes
    16 total toilet stops!
    GI comfort
    3/10
    Stomach discomfort after so much sports drink
    Cramping
    No cramping

    Sophie's Thoughts

     A great new PB - but lots of room for improvement using lessons learnt during this race

    Sophie's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1,4926,3987,150716895
    Per hour6226729830

    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).

    Sophie's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started