3rd
Adam Bowden's scorecard
IM 70.3® Nice
Tuesday 12th October, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
71g
Carb per hour
309mg
Sodium per hour
513ml
Fluid per hour
602mg/L
Relative sodium concentration
0.67mg/kg
Caffeine per bodyweight
How Adam hit those numbers
1L x PH 1500 (Tablets)
2 x Coffee
2 x Pot of plain porridge
2 x Slices of white toast with butter
*** Try to avoid drinking too much at this point in the race!
750ml x PF Carb & Electrolyte Drink Mix
4 x PF 30 Gel
560ml x Energy drink (22g carb)
2 x PF 30 Gel
500ml x Plain water
200ml x Cola
100ml x Red Bull
How Adam's hydration and fueling went...
- Adam had a successful race at IM 70.3 Nice, placing 3rd overall in a time of 4 hours 7 minutes, which included a fantastic half marathon run time of 1 hour 6 minutes
- He rated his race satisfaction as 9 out of 10 and said that it was “nice to be back on the podium”
Hydration
- The relative sodium concentration of Adam’s race intake was ~602mg/L, which is a decent level of replacement considering the conditions and his sweat sodium concentration of 778mg/L. This is a similar sodium intake to his IM Tulsa intake but with slightly less fluid per hour (~513ml/17oz per hour here compared to ~635ml/21oz per hour in Tulsa), most likely due to the hotter conditions in Tulsa
- Adam didn’t experience any cramping during the race and he didn’t pee, which is what we would expect from a 70.3 race and shows he didn’t overhydrate. Adam believes he drank enough but did mention he possibly could have had a bit of plain water on the bike considering all his drinks on the bike were carb-rich
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Adam felt he “got a good amount of fuel in” prior to the race thanks to his high carb, low fibre breakfast, so chose not to consume a pre-race gel in the last 15-30minutes before the start
- Adam consumed a solid ~71 grams of carb per hour during the race, which broke down into ~79g/hr on the bike and ~84g/hr on the run. This is the opposite to the usual trend of a tapering in consumption by athletes as you normally see triathletes taper off on the run, but it is consistent with trends from other races Adam has completed this year
- This high carb intake may well have contributed to Adam’s excellent time on the run leg and he agreed, saying that he felt he fueled adequately
- Adam experienced no GI issues and had “good energy levels” throughout. He did say there were times on the bike where his quads were hurting but we have credited this to how hard he was working at that point. He said he ”felt good on the run” and was “really pleased with it”
Conclusions
- Overall, Adam had a great race and executed a very good hydration and fueling plan which allowed him to perform well throughout, especially on the run
- Having worked with Adam to refine his hydration and fueling intake during recent races, we feel he should be confident to use this plan for future races
Key info
Adam Bowden
Male
71.5kg
Sweat sodium concentration
778mg/L
Sweat sodium classification
Low
* determined by a PH Advanced Sweat Test
Result
Position
3rd
Overall Time
4:07:48
Swim Time
0:24:31
Bike Time
2:30:49
Run Time
1:06:17
Normalised power (Bike)
305W
Event information
Sport
Triathlon
Discipline
Middle distance
Event
IM 70.3® Nice
Location
Nice, France
Date
12th October, 2021
Website
Swim Distance
1.9km / 1.2mi
Bike Distance
90.1km / 56.0mi
Run Distance
21.1km / 13.1mi
Total Distance
113.1km / 70.3mi
Bike Elevation
1,367m / 4,485ft
Race conditions
Weather Conditions
Hot
Precipitation
No Rain
Min Temp
21°C / 70°F
Max Temp
23°C / 73°F
Avg Temp
23°C / 73°F
Humidity
55%
Athlete feedback
Race Satisfaction
9/10
Hydration rating
8/10
Toilet stops
No
GI comfort
10/10
Cramping
No cramping
Adam's Thoughts
Nice to be back on the podium
Adam's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 291 | 1,271 | 2,110 | 48 | 602 |
| Per hour | 71 | 309 | 513 | 12 | |
| Bike and Run | |||||
| Total intake | 291 | 1,271 | 2,110 | 48 | 602 |
| Per hour | 81 | 353 | 586 | 13 | |
| Bike | |||||
| Total intake | 199 | 1,232 | 1,310 | 0 | 941 |
| Per hour | 80 | 493 | 524 | 0 | |
| Run | |||||
| Total intake | 92 | 39 | 800 | 48 | 49 |
| Per hour | 84 | 35 | 727 | 44 | |
Data Confidence
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).