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Allan Hovda's scorecard


Saturday 6th August, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 75g

    Carb per hour
  • 840mg

    Sodium per hour
  • 668ml

    Fluid per hour
  • 1,258mg/L

    Relative sodium concentration
  • 744mg

    Total caffeine
  • How Allan hit those numbers

    125g x Oats with raisins, banana and soya milk
    1 x PF 30 Gel
    3 x Caffeine tablet (100mg caffeine)
    *** Try to avoid drinking too much at this point in the race!
    3.2L x PH 1500 (Tablets)
    12 x PF 30 Gel
    3 x PF 30 Chews
    2 x Mini snickers
    1 x Caffeine tablet (100mg caffeine)
    14 x PH Electrolyte Capsule
    1.7L x Plain water
    2 x Energy gel (23g carb)
    1.8L x Cola
    1 x Caffeine tablet (100mg caffeine)

    How Allan's hydration and fueling went...

      • Allan has previously won the Norseman on three occasions, but in his own words was “simply out raced today”, going on to say “my time would have won in previous years but these guys were a different level”
      • After being diagnosed with a heart arrhythmia in 2021, he’s been open about the issue and continued on his sporting endeavours whilst seeking medical advice to ensure he stays safe
      • Having worked with the team at PF&H for several years, he knows the value of fueling and hydrating appropriately during long-distance events, and executed a solid plan at this edition of Norseman to take another podium


      • Allan preloaded like he normally does by sipping on ~1L/32oz of PH 1500 the evening before the race. He wasn’t able to drink much in the morning as it was such an early start, so this is why he decided to drink a slightly greater volume the night before. This would still have increased his fluid retention and subsequent hydration status, but he may have secreted some of this in his urine before the race began which is why we recommend having another small dose the morning of the race
      • Throughout the bike, Allan got all of his fluid from PH 1500 (Tablets), drinking a total of ~3.2L/112oz, averaging ~627ml/21oz per hour. This gave Allan a relative sodium concentration of ~1,500mg per litre during this discipline
      • Allan had his sweat analysed by the PF&H team, and was identified as a high-salt sweater, measuring 1,228mg of sodium per litre of sweat. It is likely in the cool conditions (which won’t have elicited a high sweat rate) that he was slightly over-doing his sodium intake, which would explain why he felt a little thirsty when heading onto the run
      • During the run, Allan drank ~1.7L/59oz of plain water and ~1.8L/60oz Coca Cola in regular ~300ml/10oz bottles which he got from his support crew along the way. Allan has previously suffered with taste fatigue towards the end of long-distance races when trying to maintain his carb intake, and so headed onto the run discipline with a contingency plan should this taste fatigue strike again
      • As it happened, shortly after taking his second energy gel on the run, he no longer felt like his stomach could tolerate anymore and so switched to Coca Cola to maintain his carb and fluid intake. As a result, his fluid intake increased comparatively to the bike, averaging ~905ml/h (~30oz/h)
      • Allan also took 14 PH Electrolyte Capsules to maintain his sodium levels, and hit a solid ~1,011mg/L on the run, averaging ~1,258mg/L across the entire race including the swim
      • The only time Allan experienced anything close to a muscle cramp was going over an un-sighted bump on the bike which caused him to clench his leg muscles heavily and they cramped. The almost freezing temperatures at the time (~2℃/35℉) likely also contributed to this, and it soon passed as he was able to relax again


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Allan topped up his glycogen stores the morning before the race with a bowl of oats with some raisins and banana. Due to the 05:00am start time, Allan was up at 03:00am to ensure this meal was digested and absorbed in plenty of time for the race. As a habitual caffeine drinker he also took three caffeine tablets (100mg each) to help heighten his alertness before the start
      • The start of this iconic race involves athletes jumping off the back of a ferry! No-one is allowed to get onto the ferry with anything they aren’t planning to swim with, therefore Allan had to take his PF 30 Gel around half an hour before the start, instead of the recommended 15-20 minutes before
      • During the bike Allan had a support crew who tracked him throughout the race and could provide him with the fluid and fuel he required. Allan took his fuel and hydration tactically so that he was never carrying any excess weight, which was particularly important over a bike leg which climbs ~3,000m/9,800ft
      • Allan planned to take ~30g of carb every 20 minutes by having either a PF 30 Chew or a PF 30 Gel. He’d emptied 12 PF 30 Gels (360g carb) into a bottle which he’d marked on the side where ~30g intervals were, so he knew exactly how much to drink at a given time
      • After the race, Allan estimated that ~90g of gel remained in the bottle, which combined with three PF 30 Chews (two x Original, one x Mint & Lemon) and two mini Snickers bars, gave him a total carb intake of ~483g, averaging an impressive ~95g per hour on the bike
      • Allan also took a caffeine tablet at ~120km on the bike so he’d start to see a reduction in perceived effort up the long hill around 50 minutes later
      • On the run, Allan planned to alternate between an energy gel and ~200ml/7oz of Coca Cola, but after the second energy gel he couldn’t stomach it anymore so switched to just Coca Cola every 20 minutes until the end of the run. Because of this, his total carb intake was slightly lower than he’d planned, averaging ~61g/h which is lower than the 75-90g/h recommendation of the Precision Fuel & Hydration Planner for a race of this intensity and duration
      • Overall, Allan was pleased with his fueling strategy, averaging ~75g/h for 10 hours of racing in brutal conditions. In future races, we’d like to see Allan maintain a slightly higher carb intake throughout the run to avoid any tailing off in performance in the latter stages


      • In all, Allan rated his race satisfaction 9 (out of 10) and felt he recovered the best he ever has after a full-distance triathlon. Whilst this is likely a testament to his hard work in training and preparation, it’s also likely due in part to fueling appropriately therefore reducing the overall muscle damage of the race
      • Incidentally, during this race Allan actually experienced a bout of cardiac arrhythmia at ~34km on the run. He tried walking for a little while but this didn’t help and so he was forced to lie down for a couple of minutes and it passed (fortunately!)
      • Allan is incredibly analytical and, yet again, we saw him execute a race nutrition strategy which met his requirements well

    Key info

    Allan Hovda

    Sweat sodium concentration
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    Eidfjord, Norway
    6th August, 2022
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi
    Total Elevation
    5,235m / 17,175ft

    Race conditions

    Weather Conditions
    Min Temp
    2°C / 36°F
    Max Temp
    18°C / 64°F
    Avg Temp
    12°C / 54°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    GI comfort
    Mild cramps that I could push through

    Allan's Thoughts

     I'm happy with the result, I've won this race after worse performances, I was simply beaten by better athletes!

    Allan's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7508,4306,7007441,258
    Per hour7584066874
    Bike and Run
    Total intake7208,4306,7004441,258
    Per hour8094074750
    Total intake4834,8913,2001001,528
    Per hour9595962720
    Total intake2373,5393,5003441,011
    Per hour6191590589

    Data Confidence







    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.

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