5th
Adam Bowden's scorecard
IRONMAN® Bolton
Sunday 4th July, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
79g
Carb per hour
493mg
Sodium per hour
662ml
Fluid per hour
744mg/L
Relative sodium concentration
68mg
Total caffeine
How Adam hit those numbers
1L x PH 1500 (Tablets)
1 x Bowl of porridge with full fat milk
1 x Black coffee
*** Review technique if drinking much at this point!
1L x PH 1500 (Drink Mix)
1.75L x PF Carb & Electrolyte Drink Mix
2 x PF 30 Gel
1L x Plain water
4 x Energy chew packet (48g carb)
1.5L x Energy drink (22g carb)
4 x PF 30 Gel
250ml x Plain water
3 x Energy gel (25g carb)
150ml x Energy drink (22g carb)
250ml x Cola
150ml x Red Bull
How Adam's hydration and fueling went...
- We worked with Adam on his fueling and hydration plan ahead of what was only his second ever race over the full IRONMAN distance. However, our best laid plans did go slightly awry as Adam lost his bottle of concentrated gel mix early on in the bike leg
- The bottle contained ~9 gels and Adam estimated he’d only consumed about two by that point. Ever the pro, Adam didn’t panic and adjusted his strategy; opting for energy chew packets because he knew he could tolerate them
Hydration
- The weather conditions were what anyone outside of the U.K. would describe as ‘cold’ and so Adam’s fluid intake of ~800ml/hr (~28oz/hr) on the bike is actually quite high and can be attributed to the fact he largely relied on his fluids for his carb intake
- Adam took in an average of ~493mg of sodium per hour during the race and, when we account for the fluid he consumed, this gives a relative sodium concentration of ~934mg/L
- Given the weather and the fact that Adam's sweat sodium concentration isn't too much higher than this, he did a great job of meeting his sodium and fluid needs during this race
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Despite the lost bottle, Adam consumed an impressive 88g of carb per hour on the bike leg and 83g/h on the run, whilst reporting no GI discomfort. This bodes very well for the future
- Adam fell within our recommendation to consume 60-90g of carb per hour as he averaged 75g/hr over the full race (i.e. including the swim leg)
- Interestingly, Adam largely used fluids to hit his carbohydrate numbers. This isn’t a bad approach if an athlete knows they can tolerate using this type of energy product for a race of this duration and if the conditions are on the cooler side, as they were in Bolton
Conclusions
- Despite the early setback of losing his concentrated bottle of gels, Adam adapted quickly and still hit some impressive numbers in terms of his carbohydrate, sodium and fluid intake
- Moving forward, considering the use of some caffeine earlier in the race might be beneficial to performance. Learn more
Key info
Adam Bowden
Male
Sweat sodium concentration
778mg/L
Sweat sodium classification
Low
* determined by a PH Advanced Sweat Test
Result
Position
5th
Overall Time
9:08:40
Swim Time
0:48:27
Bike Time
5:22:15
Run Time
2:51:46
Event information
Sport
Triathlon
Discipline
Full distance
Event
IRONMAN® Bolton
Location
Bolton, England
Date
4th July, 2021
Website
Swim Distance
3.8km / 2.4mi
Bike Distance
180.2km / 112.0mi
Run Distance
42.2km / 26.2mi
Total Distance
226.2km / 140.6mi
Bike Elevation
2,362m / 7,749ft
Run Elevation
380m / 1,247ft
Total Elevation
2,742m / 8,996ft
Race conditions
Weather Conditions
Mild
Precipitation
Rain
Min Temp
13°C / 55°F
Max Temp
19°C / 66°F
Avg Temp
18°C / 64°F
Humidity
85%
Athlete feedback
Hydration rating
9/10
Cramping
No cramping
Adam's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 726 | 4,500 | 6,050 | 68 | 744 |
| Per hour | 79 | 493 | 662 | 7 | |
| Bike and Run | |||||
| Total intake | 726 | 4,500 | 6,050 | 68 | 744 |
| Per hour | 88 | 548 | 736 | 8 | |
| Bike | |||||
| Total intake | 479 | 4,317 | 5,250 | 0 | 822 |
| Per hour | 89 | 804 | 978 | 0 | |
| Run | |||||
| Total intake | 247 | 184 | 800 | 68 | 230 |
| Per hour | 87 | 64 | 281 | 24 | |
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.