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Andrew Harley's scorecard


Saturday 23rd October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 53g

    Carb per hour
  • 1,134mg

    Sodium per hour
  • 390ml

    Fluid per hour
  • 2,909mg/L

    Relative sodium concentration
  • 19mg

    Total caffeine
  • How Andrew hit those numbers

    237ml x PH 1500 (Drink Mix) and energy drink mix (29g carb)
    1.5 x English muffins with peanut butter
    1 x Banana
    0.5 x Coffee
    30ml x Ketone ester
    1 x Energy gel (19g carb)
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    4.5L x PH 1500 (Drink Mix)
    15 x PH Electrolyte Capsule
    7 x PF 30 Gel
    1L x Plain water
    -1610ml x Additional fluid in mixed drinks
    6 x Energy drink mix serving (22g carb)
    12 x PH Electrolyte Capsule
    480ml x Plain water
    4 x Energy gel with electrolytes (22g carb, 300mg sodium)
    390ml x Energy drink (22g carb)
    240ml x Cola
    2 x Energy gel (19g carb)
    4 x Grapes

    How Andrew's hydration and fueling went...

      • In what was his first full-distance IRONMAN, Andrew had a great race in the Texan heat to come 22nd in his age group
      • He was ‘very pleased with how the race shook out’, saying it was a ‘hot and windy day but I stuck to my power numbers and nutrition plan and it all went well’
      • Going into the race, Andrew was nervous about the hot temperatures considering he ‘typically fades in the heat’, but he adjusted his plan well to finish in 12 hours 49 minutes and was ‘thrilled with the outcome’


      • On the bike, Andrew had one 500ml/16oz downtube bottle containing three energy drink mix servings along with one and a half PH 1500 sachets and a 945ml bottle with three PH 1500 servings per lap. Whereas on the run he picked up water, Coca Cola and energy drinks, having roughly a sip of each per station
      • In total, Andrew drank ~5L/176oz of fluid over the course of the race which equates to ~390ml/14oz per hour. On the surface this seems like an adequate volume to replace a proportion of his losses, but Andrew does report having a high sweat rate and the temperature hit highs of 31℃/88°F. Therefore, a greater fluid volume may have been beneficial considering his sweat rate will have been high
      • That said, Andrew did pee a few times on both the bike and the run which suggests that he did not under hydrate
      • He mentioned picking up a greater volume of energy drink on the run due to the heat, which he believes caused his GI issues on the run. Picking up more plain water from aid stations on the run instead, may have been better to replace his fluid losses while not overloading with strong energy drinks
      • Andrew is yet to have a Sweat Test so we do not know his exact losses, but our Online Sweat Test has indicated that he has very high sweat sodium losses. He consumed ~1,134mg of sodium per hour during the race
      • This will have replaced a great proportion of his losses, but could be dialled back slightly because in relation to his moderate fluid intake, the relative sodium concentration he was taking on board was very high (~2,909mg/L)
      • Increasing his fluid intake would also have reduced this high concentration and completing a Sweat Test in the future will allow Andrew to dial in his sodium replacement more optimally
      • Positively, Andrew did not cramp at all and agrees with our conclusions that he did ‘well on what was a hot day’. He rated his hydration strategy as a 8 out of 10 in practice, saying ‘I never felt faint, dizzy or weak which can come in the early stages of being dehydrated’


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Andrew consumed carbohydrate pre-race in the form of english muffins and an energy drink mix with ~30g carb. He also ate an energy gel in the last 30 minutes topping up his fuel stores before the swim to provide himself with high energy availability early on in the race
      • Throughout the race Andrew predominantly used an energy drink mix alongside PF 30 Energy Gels to meet his fueling needs. He followed a strict plan to eat and drink at specific intervals throughout the race, for example choosing to eat a PF 30 gel every hour on the bike. This is a good method to make sure he gets everything he had planned (and can tolerate) on board
      • In total, this meant he hit an average of ~53g carb per hour across the race. This is just below our recommended 60-90g/hr for a race of this length and intensity, however considering it was his first race of this length reaching ~53g/hr overall (including the swim time) is decent
      • He rated his energy levels as an 8 out of 10, saying that he ‘felt really solid and never felt held back by energy levels’ especially on the bike and swim, which correlates with his good carb intake pre-race and early on the bike leg
      • This carb intake broke down into a higher ~74g/hr on the bike and a lower ~37g/hr on the run. This was a solid bike intake hitting our recommended range over the 6 hours 25 minutes he was riding. This tapering in consumption is common in triathlon and loading with a higher bike intake is good when trying to sustain a lower intake on the run
      • We would recommend Andrew tries to increase his carb intake to reach our Quick Carb Calculator’s recommended range by increasing his bike and run intake, but predominantly dialling up on the run. This may involve some gut training to make sure he is able to consume this higher amount successfully with no GI issues
      • Andrew’s lower run intake could be a result of experiencing some GI issues, therefore backing off towards the end of the race. He attributes the GI issues he experienced (feeling gassy and nauseous on and off) to overloading with energy drinks and Coca Cola at the beginning of the run


      • Andrew used a well planned hydration and fueling strategy in his first full-distance IRONMAN and in very hot conditions. After seeing athletes DNF in the heat previously, Andrew ‘was determined not to let himself get behind on fluids and to manage his body temperature’. He did this well, staying on top of his losses by making sure to take salt capsules, gels and bottles at set time intervals
      • He rated his race satisfaction as 8 out of 10 because he was able to have a successful race in tricky conditions (Well done Andrew!) and was ‘pleased knowing the bulk of my nutrition and hydration products and decisions did their job well and got me to the finish line’
      • Looking back on the race, Andrew said he would choose to back off the energy drinks early on the run with the aim to avoid the GI issues he experienced. A good idea could be to replace this intake with more plain water to increase his fluid intake and dilute the relative sodium concentration he was hitting with his sodium consumption

    Key info

    Andrew Harley



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN Waco
    Texas, USA
    23rd October, 2021
    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
    650m / 2,133ft
    Run Elevation
    381m / 1,250ft
    Total Elevation
    1,031m / 3,383ft

    Race conditions

    Weather Conditions
    Very Hot
    No Rain
    Min Temp
    20°C / 68°F
    Max Temp
    31°C / 88°F
    Avg Temp
    25°C / 77°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    In terms of hydration/electrolytes I did really well on what was a hot day
    Energy levels
    No complaints here, I never felt held back by energy levels
    Toilet stops
    In T1 then twice on the bike and three times on the run
    GI comfort
    No problems on the swim and the bike (10) but some on and off issues on the run (5)
    No cramping

    Andrew's Thoughts

     Knowing I typically fade in the heat I am thrilled with the outcome. My energy stayed steady, I never felt signs of dehydration, and I held power numbers better than expected in the hottest parts of the day.

    Andrew's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake67514,5445,000192,909
    Per hour531,1343901
    Bike and Run
    Total intake65614,4945,000192,899
    Per hour581,2934462
    Total intake47710,5903,89002,722
    Per hour741,6486050
    Total intake1793,9041,110193,517
    Per hour378162324

    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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