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Ashleigh Gentle's scorecard

PTO Canadian Open

Saturday 23rd July, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 84g

    Carb per hour
  • 171mg

    Sodium per hour
  • 300ml

    Fluid per hour
  • 571mg/L

    Relative sodium concentration
  • 200mg

    Total caffeine
  • How Ashleigh hit those numbers

    500ml x PH 1500 (Drink Mix)
    0.5 x PF 30 Energy Chews
    1 x Bowl of oats with yogurt
    0.5 x Baguette with peanut butter and honey
    1 x Mug of black coffee
    1 x PF 30 Caffeine Gel
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    600ml x PH 1000 (Drink Mix)
    5 x PF 30 Energy Gel with 300ml x Plain water
    1 x PF 30 Caffeine Gel
    2 x PF 30 Energy Gel
    150ml x Plain water

    How Ashleigh's hydration and fueling went...

      • The Precision Fuel & Hydration Sports Science team attended the inaugural PTO Canadian Open to analyse the fueling strategies of some of the best triathletes in the world and we were stoked to see Ashleigh Gentle come out on top to win the ladies’ pro race
      • Ash had what she described as a “career best” swim followed by a solid technical bike leg, before clocking the fastest run split of the day to top the podium ahead of home favourite Paula Findlay and USA’s Chelsea Sodaro
      • We’ve been working with Ash to refine her fuel and hydration plan for middle-distance racing during the 2022 season and she executed her personalised strategy with great success in Edmonton


      • With forecast hot temperatures for the race, Ash knew preloading to ensure she was properly hydrated ahead of the race would be very important. So, she drank our strongest electrolyte drink - PH 1500 - in 500ml/16oz of water on the morning of the race. This will have maximised her blood plasma volume and made sure that she was well hydrated by the time she got to the swim start
      • After a fantastic swim performance (27:50), Ash got onto the bike with a gel mix containing ~300ml/10oz of water and a ~750ml/24oz bottle of PH 1000 (Drink Mix). Over the course of the two hour bike leg, she finished the whole gel mix and had ~600ml/20oz of the PH 1000 bottle
      • On the four-lap run, Ash took most opportunities to cool herself down in the ~26℃/79°F heat and high humidity (79%) by pouring plain water from aid stations over herself. On a few occasions, Ash took a sip of water, drinking ~150ml/5oz in total over the 18km run - which she completed in a blistering time of 1:03:17!
      • This meant Ash drank ~1.05L/36oz overall during the race which equates to an average of ~300ml/10oz per hour. Although this seems like a low intake in hot and humid conditions, particularly on the run (~143ml/3oz per hour compared to ~458ml/15oz per hour on the bike), we know Ash has a low sweat rate and can therefore cope well in the heat while taking on very little fluid. We’ve seen her do this at a number of hot races, most recently when she won IM 70.3 Andorra in ~27℃/80°F while taking on an average of ~319ml/h (~11oz/h)
      • In terms of sodium, Ash replaced her moderate sweat sodium losses (~921mg/L) by drinking PH 1000 from her ~750ml/24oz bottle on the bike. With the additional plain water she took on board on the run, the relative sodium concentration of her intake was ~571mg/L, similar to what we’ve seen her achieve at Oceanside, Elsinore and Andorra after recommending she increase her sodium following Clash Miami
      • This hydration strategy worked well for Ash on race day and helped her avoid any hydration-related issues during a race weekend that saw several athletes struggle with cramp
      • Reflecting on the race, Ash told us that she was happy with her fluid and sodium intake and wouldn’t have changed a thing


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Ahead of the race, Ash ate carb-rich foods, including oats and half a baguette, to increase her glycogen stores which would have been vital to help fuel her three-and-a-half hour maximum intensity performance. Sensibly, she also had a PF 30 Caffeine Gel just before the swim start to spike her blood glucose and caffeine levels at the beginning of the race
      • After a discussion with the PF&H Sports Science team pre-race, Ash implemented the same fueling strategy as in Andorra. She consumed five PF 30 Gels in a concentrated bottle on the bike, plus one separate PF 30 Caffeine Gel and two PF 30 Gels on the run. Ash’s intention was to try to hit higher carb levels throughout this shorter race distance
      • Implementing this plan well, Ash hit an average of ~84g of carbohydrate per hour during the race; a step up from the 50-65g/h average we have seen her reach in earlier races this season
      • Due to the positive trend between carb intake and performance, this is a fantastic increase in Ash’s carb intake and one which allowed her to maintain high energy levels throughout the race, while experiencing zero gastrointestinal issues
      • The main adjustment in Ash’s fueling strategy was on the bike where her carb intake impressively reached over 100g/h (~102g/h) which fueled her well going into the run. This may well have played a part in her achieving the fastest run of the day
      • On the run, Ash didn’t forget about her fueling and took ~57g/h, a solid amount for the shorter distance, especially considering her excellent ‘frontloading’ of carbs earlier in the race
      • Lastly, Ash is an athlete who utilises caffeine in her performance. She pre-caffeinated with a coffee on the morning of the race, before expertly timing her caffeine intake during the race by taking one PF 30 Caffeine Gel (100mg caffeine) in the last ~20 minutes pre-race and a second one on the bike leg
      • Considering caffeine’s half life of ~4-5 hours and the fact it takes ~45-60minutes to spike in the blood, these regular moderate doses will have kept her blood caffeine levels up throughout the race, reduced her perceived level of fatigue and had other ergogenic effects


      • Ash produced a superb performance at the first ever PTO Canadian Open and said “it’s going to take a while to sink in” but that she is “really proud of this result and the way I raced”
      • She nailed her hydration and fueling over the 100km course, hitting her best ever carbohydrate per hour intake
      • It’s fantastic to see Ash’s hard work paying off and we can’t wait to see her go again in the other PTO Tour races later this year!

    Key info

    Ashleigh Gentle

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    PTO Canadian Open
    Edmonton, Canada
    23rd July, 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
    Bike Elevation
    760m / 2,493ft

    Race conditions

    Weather Conditions
    Hot and Humid
    No Rain
    Min Temp
    20°C / 68°F
    Max Temp
    26°C / 79°F
    Avg Temp
    24°C / 75°F

    Athlete feedback

    Race Satisfaction
    Energy levels
    No major dips in energy
    Toilet stops
    GI comfort
    No cramping

    Ashleigh's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2906001,050200571
    Per hour8417130057
    Bike and Run
    Total intake2606001,050100571
    Per hour8619934833
    Total intake200600900100667
    Per hour10230545851
    Total intake60015000
    Per hour5701430

    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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