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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

    finish
    star
    bottle
     
    1L x PH 1500 (Tablets)
    2 x Coffee
    2 x Pot of plain porridge
    2 x Slices of white toast with butter
     
     
    *** Note to self: Sea water doesn’t count as an electrolyte drink!
     
     
    750ml x PF 30 Energy Drink Mix
    4 x PF 30 Energy Gel
    560ml x Energy drink (22g carb)
     
     
    2 x PF 30 Energy Gel
    500ml x Plain water
    200ml x Coca Cola Original
    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
    4:7:48
    Swim Time
    0:24:31
    Bike Time
    2:30:49
    Run Time
    1:6:17
    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
    90.0km / 55.9mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.0km / 70.2mi
    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 intake2911,2712,11048602
    Per hour7130951312
    Bike and Run
    Total intake2911,2712,11048602
    Per hour8135358613
    Bike
    Total intake1991,2321,3100941
    Per hour804935240
    Run
    Total intake92398004849
    Per hour843572744

    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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