• 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

Hydration

• 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

Fueling

Conclusions

• 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