< Back to case studies
Pro
5th

Adam Bowden's scorecard

IM 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

    finish
    star
    bottle
     
    1L x PH 1500 (Tablets)
    1 x Bowl of porridge with full fat milk
    1 x Black coffee
     
     
    *** Try to avoid drinking too much at this point in the race!
     
     
    1L x PH 1500 (Drink Mix)
    1.75L x PF 30 Energy Drink Mix
    2 x PF 30 Energy Gel
    1L x Plain water
    4 x Energy chew packet (48g carb)
    1.5L x Energy drink (22g carb)
     
     
    4 x PF 30 Energy Gel
    250ml x Plain water
    3 x Energy gel (25g carb)
    150ml x Energy drink (22g carb)
    250ml x Coca Cola Original
    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
    9:8:40
    Swim Time
    0:48:27
    Bike Time
    5:22:15
    Run Time
    2:51:46

    Event information

    Sport
    Triathlon
    Discipline
    Long course
    Event
    IM 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 intake7264,5006,05068744
    Per hour794936627
    Bike and Run
    Total intake7264,5006,05068744
    Per hour885487368
    Bike
    Total intake4794,3175,2500822
    Per hour898049780
    Run
    Total intake24718480068230
    Per hour876428124

    Data Confidence

    marker-icon

    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.

    Adam's recent case studies

    see all

    Related case studies

    Get a free, personalised hydration planTake the Sweat Test