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Angela Naeth

Pro

IRONMAN Cozumel

19th November, 2023
Mexico
Cozumel
4th
Triathlon, Full distance - 222.4km
25.2°C
, Hot and Humid
7hrs 59mins
more race details

Angela's headline numbers

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?
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~89
g
Carb per hour
Recommended 90g/h+
~1,104
ml
Fluid per hour
Recommended 750-1,250ml/h
~990
mg
Sodium per litre
Recommended 800-1200mg/L
~9.3
mg
Caffeine per kg
Recommended 3-6mg/kg

Angela's strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-loaded
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
?
T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~89
g
Angela's Energy Rating
10
/10
"I felt really good in terms of energy and was able to stick to my carb plan."
Our thoughts

Angela’s race was a big success in many ways, from a 4th place finish and the fastest bike split, to her strong energy levels and carb intake. Even with a delayed race start due to a cancelled swim, she still managed to time her PF 30 Caffeine Gel for pre-fuelling perfectly ahead of the time trial bike start. The majority of her carb came from gels and chews, as she largely separated her fluid intake from her carb. This, along with her being used to a relatively high carb intake, led to her rating her gastrointestinal comfort for the race as a 10-out-of-10. While her carb dropped by ~25g/h from bike to run, this is similar to what we see in our other IRONMAN Case Studies and still facilitated an excellent average of ~89g/h overall.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Angela1085mg/L
Angela has been Sweat Tested to dial in her hydration plan

Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.

Whilst Angela’s losses are on the moderate side, getting her hydration strategy right is still crucial when it’s hot and/or humid as her higher sweat rate in these conditions can result in significant net losses over the duration of a race.

Learn more
Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 750-1,250ml/h
~1,104
ml
Sodium per litre
Recommended 800-1200mg/L
~990
mg
Angela's Hydration Rating
9
/10
"I didn't really experience cramping, but if I felt anything slightly, I would take a salt tab."
Our thoughts

In preparation for this race, Angela worked on increasing her fluid intake to ~1 litres per hour to reduce her body weight change percentage from ~4% to ~2% to proactively limit the accumulated dehydration that she’d likely experience in the Cozumel heat. She ended up grabbing three additional bottles of water on the bike, on top of the ~5L she planned to carry, leading to just under 1.5L/h on the bike. Since Angela’s Sweat Test showed her to be a moderately salty sweater she mixed PH 1000 in her carried fluid but also relied on salted gels, chews and capsules. By the time she got to the run, her relative sodium intake was under her target and she noticed a few twinges, though no full cramps. Carrying extra capsules on the run was key, as she paired them with aid station water to increase her sodium concentration to well above her known electrolyte losses.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Pre-caffeinated
?
T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~9.3
mg
Our thoughts

Angela’s caffeine intake relative to bodyweight put her above the general guidelines for performance improvement. However, she’s a regular coffee drinker (even had a cup on race morning) so her tolerance allowed this strategy to play out in her favour. Combined with the long duration of the race, ticking over the scientific recommendations is understandable and we wouldn’t adjust anything here.

How Angela hit her numbers

Here's everything that Angela ate and drank on the day...

Angela's weapons of choice

Final thoughts

Angela's Satisfaction Rating
9
/10
It felt solid, peed a few times, but felt good overall!
Angela
Though Angela’s sodium and fluid numbers dipped above and below her targets at different points of the race, they still averaged out to a ‘sweet spot’ which replaced a good proportion of her losses. Notably, her fuel consumption went exactly as planned and enabled her to maintain energy without any low points. Going forward, we would recommend streamlining her intake on the bike, accounting for a higher sodium concentration in her carried bottles and pairing plain water with adequate Electrolyte Capsules.
PF&H

Angela's full stats

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?
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Overall
711g total carb
89g per hour
8,830ml total fluid
1,104ml per hour
8,740mg total sodium
1,093mg per hour
990mg
Sodium per litre
500mg total caffeine
9.3mg per kg
Bike and Run
Bike
Run

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
1
2
3
4
5

There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.

Angela's recent case studies

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