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Ashleigh Gentle's scorecard

Clash Miami

Friday 11th March, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 50g

    Carb per hour
  • 0mg

    Sodium per hour
  • 523ml

    Fluid per hour
  • 0mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Ashleigh hit those numbers

    1 x Bowl of oats with yogurt
    2 x Slices of toast with peanut butter and honey
    1 x Black coffee
    1 x Glass of water
    1 x PF 30 Gel
    *** Review technique if drinking much at this point!
    600ml x Water with 1 x PF 90 Gel
    750ml x Plain water
    1 x PF 30 Gel
    210ml x Plain water

    How Ashleigh's hydration and fueling went...

      • In hot and humid conditions (29℃/84°F with 70% humidity), Ashleigh Gentle outperformed her competitors to take the top spot at Clash Miami. With many of the athletes struggling in the extreme conditions, Ash pushed on to finish the ~81km course in just under 3 hours
      • Despite suffering logistical issues before the race that meant she didn’t have all of her usual hydration products with her, Ashleigh adjusted her plan and successfully used what she had to support an excellent performance
      • Reflecting on the race, Ash rated her race satisfaction as 9 out of 10, saying she was “happy with the result”, and that it “wasn’t the perfect race” but that she had “fared the best”


      • On the morning of the race, Ash had a glass of water. We would recommend that before future races, especially in similarly hot conditions and in races of longer durations, she preloads by having a drink with a strong relative sodium concentration (such as PH 1500 in 500ml/16oz). Instead of plain water, the sodium will help her retain the fluid, increasing blood plasma volume which has been shown to enhance performance (learn more)
      • For her hydration strategy, Ashleigh had a ~600ml/20oz bottle of gel and water on the bike then picked up additional water and ice to both drink and chuck over herself as a cooling strategy. On the run, she then picked up water at aid stations, drinking about a sip (~30ml/1oz) per lap and throwing the rest over her head
      • This meant on average she drank around ~523ml/17oz of fluid per hour over the race. Considering the very hot temperatures during the midday race, hitting over 500ml/hr (16oz/hr) overall, and more than 800ml/hr (27oz/hr) on the bike is a seemingly great fluid intake. Although we don’t have data on Ashleigh’s precise sweat losses, in these conditions they would likely have been high therefore picking up additional water on the bike was a good strategy to replace more of her sweat losses
      • As a result of not having her usual products for the race, Ash didn’t have any electrolytes in the fluid she took on board. We would recommend for future races, particularly those of longer duration, Ash tries to include sodium in a proportion of the fluid she’s drinking to replace some of her sweat sodium losses before a deficit becomes detrimental to her performance
      • During this shorter but still very warm race, Ash was able to avoid any issues and didn’t experience any cramping. She rated her makeshift hydration strategy as a 7 out of 10, saying it “was alright, but I would usually use electrolytes”


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Ash had her regular carb-rich breakfast of oats with yogurt, a breakfast muffin and toast a few hours before the mid-morning (10:00am) race start. This, alongside a PF 30 Gel in the last 30 minutes, was an excellent intake leading up to the race to top up her glycogen stores, ensuring adequate energy availability early on in the race
      • During the course of her 3 hour race, Ashleigh got carbohydrate on board from a PF 90 Gel on the bike and a PF 30 Gel on the run. She had a PF 30 Gel with her on the bike which unfortunately fell out of her pocket, but she had sensibly put another gel in transition which meant that she was able to get some fuel on board going into the run leg
      • With this fueling strategy, Ash hit an average of ~50g of carbohydrate per hour during the race (including her pre-race gel). This was a solid carb intake that falls just below our recommended 60-90g/hr for a middle distance triathlon of this duration. However, the Clash Miami course was shorter than a normal 70.3 and this level of carb ingestion allowed her to perform well and keep her energy levels up throughout the race
      • During longer races, we would recommend Ash tries to push over 60g/hr, as evidence shows a positive trend between carbohydrate intake and performance. To improve carbohydrate absorption and glucose availability while avoiding GI distress, Ashleigh may need to undertake some gut training (which involves gradually increasing her carb intake during training sessions that simulate race conditions)
      • Ashleigh’s intake broke down into a higher ~58g/hr on the bike and ~29g/hr on the run. This frontloading is a sensible tactic and one we see successfully used by many triathletes, especially in middle distance races. Pushing up towards 90g/hr would be recommended on the bike to be able to sustain a lower run intake of ~30g/hr, especially when the run is a half marathon
      • As we’d expect for a race of this relatively short duration, Ash consumed no caffeine during the event, but she did have a black coffee with her breakfast before the race; with a half-life of around 5 hours, the caffeine would have still been in her system to increase alertness and reduce her perceptions of effort


      • Ultimately, Ashleigh had a fantastic race in challenging conditions in Florida to win Clash Miami. Despite having to change her hydration strategy at the last minute, she adjusted well to work with what she had and managed to consume solid fluid and carb numbers to replace a proportion of her losses and fuel her excellent performance
      • Ash is looking to race more middle distance triathlons, so may want to consider increasing her carb intake and be more proactive with her sodium intake before and during her racing

    Key info

    Ashleigh Gentle



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    Clash Miami
    Florida, USA
    11th March, 2022
    Swim Distance
    1.7km / 1.1mi
    Bike Distance
    62.7km / 39.0mi
    Run Distance
    16.9km / 10.5mi
    Total Distance
    81.3km / 50.5mi

    Race conditions

    Weather Conditions
    Hot and Humid
    No Rain
    Min Temp
    26°C / 79°F
    Max Temp
    29°C / 84°F
    Avg Temp
    29°C / 84°F
    Feels like temp
    32°C / 90°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I don't think it was perfect as I would usually have electrolytes
    Energy levels
    Energy was pretty good as I paced it well
    Toilet stops
    GI comfort
    No cramping

    Ashleigh's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake15001,56000
    Per hour5005230
    Bike and Run
    Total intake12001,56000
    Per hour4606040
    Total intake9001,35000
    Per hour5808710
    Total intake30021000
    Per hour2902030

    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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