1st

Ashleigh Gentle's scorecard

PTO US Open

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

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”

Hydration

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

Fueling

Quick Carb Calculator Recommendation

30g

carb 30 mins before

60-90g

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

Conclusions

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

Female

Result

Position

1st

Overall Time

3:37:18

Swim Time

0:28:11

Bike Time

2:02:21

Run Time

1:04:58

Event information

Sport

Triathlon

Discipline

Middle distance

Event

PTO US Open

Location

Dallas, USA

Date

17th September, 2022

Website

Show me

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

Precipitation

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

Humidity

60%

Athlete feedback

Race Satisfaction

9/10

Hydration rating

8/10

I felt hydrated throughout, but wouldn't have minded another water station on the bike

Energy levels

8/10

I had some highs and lows on the bike, but my energy levels on the run were good

GI comfort

10/10

Cramping

No cramping

Ashleigh's full stats

	Carbohydrate (g)	Sodium (mg)	Fluid (ml)	Caffeine (mg)	Relative sodium concentration (mg/L)
Overall
Total intake	307	650	1,270	200	Relative sodium concentration (mg/L)	512
Per hour	85	180	351	55		512
Bike and Run
Total intake	262	650	1,270	100	512
Per hour	85	210	410	32	512
Bike
Total intake	202	650	970	100	670
Per hour	99	320	477	49	670
Run
Total intake	60	0	300	0	0
Per hour	56	0	281	0	0

Data Confidence

1

2

3

4

5

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).

Ashleigh's recent case studies

see all