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4th

Tim Doran's scorecard

Race to the Stones

Saturday 10th July, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 65g

    Carb per hour
  • 819mg

    Sodium per hour
  • 856ml

    Fluid per hour
  • 957mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Tim hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablets)
    2 x Peanut butter and nutella sandwich
     
     
    1 x PF 30 Energy Gel
     
     
    4.5L x PH 1500 (Drink Mix)
    4 x PH Electrolyte Capsule
    15 x PF 30 Energy Gel
    3.6L x Plain water
     

    How Tim's hydration and fueling went...

      • Tim is a ‘veteran’ (age 42) elite runner with a depth of experience over shorter distances but more limited experience of ultras. As such, he hasn’t tended to fuel or hydrate aggressively in the past so this was a first step in doing so and his plan for this race was refined following several conversations with the PH Sports Science team

    Hydration

      • The relative sodium concentration of what Tim consumed was ~957mg of sodium per litre (made up of a mixture of PH 1500 with water and 4 x Electrolyte Capsules)
      • Tim didn’t report experiencing any hydration related issues or cramping during the race, but to get a great handle on his sodium requirements moving forwards it would be good to understand his sweat sodium concentration by conducting a Sweat Test
      • Having peed twice in the second half of the race, it’s unlikely Tim was significantly under-hydrating even though his own observation was that he may have been able to drink a little more

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • The Quick Carb Calculator would recommend 60-90g of carb per hour and Tim just came into the lower end of that range with an average 65g per hour. His carb intake was higher for the first two-thirds of the race but dropped off in the final third
      • Based on this, it might be possible for Tim to fuel more aggressively in the future when tackling similar distances to see if it can improve performance in the latter stages. He acknowledged this in his own post-race debrief and it will be worth seeing if he can tolerate more carb by practicing gut training during some of his longer training runs

    Conclusions

      • In all it appears Tim executed a very fueling and hydration strategy as part of his continued interest in ultra racing, which yielded an impressive 4th place finish
      • Next time, a little more carbohydrate per hour (i.e. 1 gel every 20-25 minutes rather than 30 minutes) would seem to be the major room for improvement in order to increase his intake to closer to 90g per hour

    Key info

    Tim Doran

    Male

    Result

    Position
    4th
    Overall Time
    9:28:37
    Strava

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    Race to the Stones
    Location
    Avebury, England
    Date
    10th July, 2021
    Website
    Total Distance
    100.0km / 62.1mi
    Total Elevation
    1,130m / 3,707ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    Rain
    Min Temp
    13°C / 55°F
    Max Temp
    18°C / 64°F
    Avg Temp
    15°C / 59°F
    Humidity
    71%

    Athlete feedback

    Hydration rating
    9/10

    Tim's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake6157,7508,1000957
    Per hour658198560

    Data Confidence

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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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