CLASH Miami

With the Clash Miami course being shorter than an IRONMAN 70.3® race, Ashleigh’s lower than ideal carb intake still gave her enough energy to perform well throughout the race. During longer races, we would recommend she tries to get closer to 90g/h, as evidence shows a positive trend between carbohydrate intake and performance. To enhance carbohydrate oxidation, absorption, and glucose availability during high-intensity exercise, without causing GI distress, Ashleigh should incorporate some gut training to help improve her ability to tolerate higher fuel intakes on race day without the risk of stomach discomfort.

Before future races, Ashleigh should preload using the higher strength electrolyte drink, PH 1500, as the sodium will help her retain more fluid and increase blood plasma volume, thus enhancing performance. Unfortunately, due to logistical issues, she didn’t have her usual products for the race and subsequently didn’t have any electrolytes in the fluid she consumed. Thankfully, even though this race was warm, it was short enough that she was able to avoid any dehydration-related issues, including cramping. However, for future races, she should include sodium in her drinks to replace her sweat sodium losses and ensure she doesn’t experience an electrolyte imbalance that could be detrimental to her performance, such as when blood sodium levels get too low in hyponatremia.

Ashleigh didn’t have any caffeine during the event, but she did have a black coffee with her breakfast before the race. With caffeine’s half life being around 4-6 hours, the stimulant was very likely still in her system, increasing alertness and reducing her perception of effort.