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Ashleigh Gentle's scorecard


Saturday 17th September, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 85g

    Carb per hour
  • 180mg

    Sodium per hour
  • 351ml

    Fluid per hour
  • 512mg/L

    Relative sodium concentration
  • 200mg

    Total caffeine
  • How Ashleigh hit those numbers

    500ml x PH 1500 (Drink Mix)
    1 x Bowl of oats with yoghurt
    1 x English muffin
    0.5 x Banana
    0.5 x PF 30 Chews
    1 x PF 30 Caffeine Gel
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    650ml x PH 1000 (Drink Mix)
    5 x PF 30 Gels with water
    1 x PF 30 Caffeine Gel
    320ml x Plain water
    2 x PF 30 Gel
    300ml x Plain water

    How Ashleigh's hydration and fueling went...

      • Ash took victory in sweltering hot conditions in Dallas to make it three wins from three races on the PTO Tour this year. Once again, she produced the fastest run split and expertly handled the extreme heat on a day where temperatures averaged 34°C/93°F
      • With the conditions in mind, she adjusted her fluid and sodium intake suitably, which meant she was able to maintain intensity throughout the race with no signs of “bonking”


      • With all the talk leading into the race being about battling the heat, Ash ensured she began optimally hydrated by preloading with ~500ml/16oz PH 1500 (Drink Mix) on the morning of the race
      • During the race, Ash aimed to execute a very similar hydration strategy to her races at PTO Edmonton and The Collins Cup, increasing her fluid intake slightly to account for her increased sweat rate in the heat
      • On the bike, she drank ~970ml/31oz, meaning her average fluid intake was ~526ml/17oz per hour - which is ~10% more than her intake at the Canadian Open (you can check out her numbers from this race HERE), where the average temperature was ~24°C /75°F earlier this year. We would ordinarily have expected her fluid intake to potentially be even slightly higher given the conditions, and Ash said she “wished there was another aid station on the bike with cold water as I was a bit thirsty towards the end”
      • She maintained a relative sodium concentration of ~670 milligrams per litre through the use of PH 1000 (Drink Mix). As someone with a sweat sodium concentration of 921mg/L, this will have replaced a reasonable amount of her sweat losses in the Dallas heat
      • As we’ve seen Ash do previously, she kept her fluid intake on the run very simple, making use of the 10 aid stations to pick up ~300ml/10oz of plain water in total. We’d normally recommend adding some sodium to this, perhaps using two or three Electrolyte Capsules, particularly in these extreme temperatures
      • It’s likely that Ash is an athlete who can tolerate a reasonably high amount of dehydration without negatively impacting her performance, a topic which has received a lot of attention in recent years


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Ash had carbohydrate-rich meals for dinner the night before and for breakfast on the morning of the race as part of her normal ‘carb loading’ routine, with her final meal consisting of oats and yoghurt, an English muffin and half a banana
      • She also had a top-up of both caffeine and carb ~25 minutes ahead of the later than usual 11:45am race start using a PF 30 Caffeine Gel and one individual PF 30 Chew (Original Flavour). This will have helped increase her alertness, as well as increasing the circulating glucose in her blood before the race which will likely have spared some of her stored glycogen for later in the race
      • On the bike, Ash emptied five PF 30 Gels into a water bottle, added some water to mix them up and then emptied this into her bike’s integrated hydration system. This ~150g carb, along with the 30g of carbs in the PF 30 Caffeine Gel and the small amount of carb in the PH 1000 (Drink Mix) packet meant she averaged ~99g of carb per hour on the bike
      • This helped fuel an extremely strong run, where she took two PF 30 Gels from the on-course aid stations. This resulted in an average intake of ~55g carb per hour during the 18km run, which aligns well with her intakes at The Canadian Open and The Collins Cup, where she hit 57g and 48g per hour respectively
      • Ash is an athlete who utilises caffeine and the associated ergogenic benefits to maximise her performance. Her pre-race and mid-bike PF 30 Caffeine Gels will have maintained high blood caffeine levels and reduced her perceived degree of fatigue


      • In all, Ash had another awesome race at PTO US Open in Dallas. She stayed composed during the swim and bike, nailed her fuel and hydration plan which enabled her to unleash a spectacular run leg and take another commanding win

    Key info

    Ashleigh Gentle



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    PTO US Open
    Dallas, USA
    17th September, 2022
    Swim Distance
    2.0km / 1.2mi
    Bike Distance
    80.0km / 49.7mi
    Run Distance
    18.0km / 11.2mi
    Total Distance
    100.0km / 62.1mi

    Race conditions

    Weather Conditions
    Very Hot
    No Rain
    Min Temp
    32°C / 90°F
    Max Temp
    34°C / 93°F
    Avg Temp
    33°C / 91°F
    Feels like temp
    38°C / 100°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I felt hydrated throughout, but wouldn't have minded another water station on the bike
    Energy levels
    I had some highs and lows on the bike, but my energy levels on the run were good
    GI comfort
    No cramping

    Ashleigh's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3076501,270200512
    Per hour8518035155
    Bike and Run
    Total intake2626501,270100512
    Per hour8521041032
    Total intake202650970100670
    Per hour9932047749
    Total intake60030000
    Per hour5602810

    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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