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Ashleigh Gentle's scorecard

IRONMAN 70.3 Oceanside

Saturday 2nd April, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 63g

    Carb per hour
  • 89mg

    Sodium per hour
  • 186ml

    Fluid per hour
  • 481mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Ashleigh hit those numbers

    200ml x PF 30 Drink Mix
    0.5 x Serving of overnight oats
    1 x Slice of toast with peanut butter and honey
    1 x Small banana
    1 x Mug of black coffee
    1 x PF 30 Gel
    *** Try to avoid drinking too much at this point in the race!
    375ml x PF Carb & Electrolyte Drink Mix
    5 x PF 30 Gel
    255ml x Plain water
    2 x PF 30 Gel
    150ml x Plain water

    How Ashleigh's hydration and fueling went...

      • After winning her season opener in extremely hot conditions at Clash Miami, Ashleigh produced another great performance at IM 70.3 Oceanside where she finished 4th in cooler conditions. Against a tough field of competitors and on a challenging course, Ash felt the race was a really “positive experience”, saying that “I raced better and faster than I thought I was going to”
      • Ash used a slightly different hydration and fueling plan than the one she used for her previous race in Miami as she had more of her usual products with her, and accounted for the different conditions and longer race duration


      • Ash had three bottles on the bike, a 750ml/25oz bottle of drink mix which she drank half of, a 500ml/16oz bottle of water with gels, and a “back-up” bottle of plain water. On the run, Ash grabbed plain water, drinking roughly a sip at five aid stations
      • In contrast to the very hot and humid conditions at Clash Miami, Oceanside was overcast and mild (~15℃/59°F), therefore Ash’s sweat losses were likely to be considerably lower. As a result, it was unsurprising to see Ash drink less fluid on average during this race (~186ml/hr (6oz/hr))
      • On the surface, ~186ml/6oz of fluid per hour does seem on the lower side for a race of this duration and intensity. However, this average was brought down by her relatively small fluid consumption on the run; on the bike Ash drank ~257ml/hr (9oz/hr). Her fluid intake could have been dialled up slightly, but in these mild conditions she felt that her sweat rate was low and that her hydration strategy was appropriate (rating it as an 8 out of 10)
      • In terms of sodium, Ash had a low ~375mg in total from her PF 30 Drink Mix; this equated to a relative sodium concentration of ~481mg/L. After not having access to her usual products in Miami which limited her electrolyte intake, Ash achieved a better sodium intake this time round to replace some of her losses
      • We would recommend Ash increase her sodium intake both before and during future races, especially in middle distance triathlons in hot conditions. Ash is yet to have our Advanced Sweat Test, so it is difficult to say for certain whether this degree of sodium replacement is sufficient. With that said, it’s reasonable to suggest that being more proactive with this replacement may prove beneficial (learn more)
      • Preloading before the race with 1 x PH 1500 in ~500ml/16oz of water would better ensure she is starting each race in a more optimally hydrated state


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Due to the very early race start (6:40am), Ash felt she couldn’t eat loads at around 4am, therefore she chose not to finish her usual overnight oats, instead opting to have some toast, a banana and a coffee. Despite not feeling able to eat her usual breakfast, she opted for a sensible alternative that achieved the goal of increasing her carb availability pre-race
      • In addition to her breakfast, Ash had a PF 30 Gel ~30 minutes before the swim. Considering that she couldn’t eat as much as she may have liked in the early hours of the morning, this was a great way to increase her blood glucose levels and preserve some glycogen stores for later in the race (learn more)
      • To fuel during the race, Ash had a carb-heavy bottle containing five PF 30 Gels mixed with water and drank half of her 750ml/25oz bottle of PF 30 Drink Mix on the bike. Then on the run, she picked up two PF 30 Gels in T2 to consume during the course of the half marathon
      • This strategy meant Ash consumed an average of ~63g of carbohydrate per hour; a solid intake which was ~13g/hr more than at Clash Miami. It’s great to see Ash consume more carbohydrate to reach the Quick Carb Calculator’s recommended 60-90g/hr, while experiencing “no gut issues at all”
      • Scientific evidence suggests there is a positive trend between carb ingestion and performance, so continuing to build up her carb intake is likely to be beneficial as Ash races more middle-distance triathlons. This may involve some gut training to adapt to having up to 90g/hr of carb while working at race intensity
      • On this occasion, Ash’s carb intake broke down into a higher ~70g/hr on the bike and ~47g/hr on the run. This level of tapering in consumption is common to see in 70.3 races where frontloading carbs on the bike can help sustain a high intensity going into the run
      • On the run, Ash mentioned drip feeding her two gels up until the final 3km. Distributing the fuel over the 1 hour 16 minutes was a good strategy to keep her energy levels high


      • Ash enjoyed a great performance at IM 70.3 Oceanside to continue her successful start to the season. In contrasting conditions to her last race, Ashleigh used a different hydration and fueling plan to hit better carb, fluid and sodium numbers all-round
      • As Ash continues to compete in more middle distance races, next up being the Challenge Championships in May, we recommend she continues the positive increase in her carb intake and is more proactive with her sodium replacement

    Key info

    Ashleigh Gentle



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IRONMAN 70.3 Oceanside
    California, USA
    2nd April, 2022
    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
    829m / 2,720ft
    Run Elevation
    84m / 276ft
    Total Elevation
    913m / 2,995ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    14°C / 57°F
    Max Temp
    16°C / 61°F
    Avg Temp
    15°C / 59°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Not sure what I could've done better
    Energy levels
    My energy was good. I was able to push hard on the run and not blow up
    Toilet stops
    GI comfort
    No cramping

    Ashleigh's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2633757800481
    Per hour63891860
    Bike and Run
    Total intake2333757800481
    Per hour631012100
    Total intake1733756300595
    Per hour701532570
    Total intake60015000
    Per hour4701180

    Data Confidence







    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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