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Ashleigh Gentle's scorecard

IRONMAN 70.3 European Championships

Sunday 26th June, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 65g

    Carb per hour
  • 181mg

    Sodium per hour
  • 419ml

    Fluid per hour
  • 434mg/L

    Relative sodium concentration
  • 102mg

    Total caffeine
  • How Ashleigh hit those numbers

    250ml x PH 1000 (Drink Mix)
    2 x Slices of toast with peanut butter and honey
    1 x Banana
    1 x Mug of black coffee
    1 x PF 30 Gel
    *** Review technique if drinking much at this point!
    750ml x PH 1000 (Drink Mix)
    4 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    800ml x Plain water
    2 x PF 30 Gel
    150ml x Plain water
    30ml x Coca Cola Original

    How Ashleigh's hydration and fueling went...

      • Despite only stepping up to IRONMAN 70.3 distance racing this season, Ashleigh Gentle continued her run of solid performances at the IM 70.3 European Championships in Denmark. Battling tough competitors, she finished 2nd in what were hot conditions (averaging ~25℃/77°F) with a time of 4 hours and 8 minutes
      • Ash led the race until T2 and put in a solid half-marathon to cross the line one minute and 37 second behind first place Emma Pallant-Browne. Reflecting on her performance, Ash said “I’m happy with my effort, I learnt a lot and thoroughly enjoyed my time in Denmark”
      • Ash implemented her newly developed 70.3 hydration and fueling strategy to effectively meet her carb, fluid and sodium needs (i.e. the three acute costs of taking part in endurance exercise)


      • Taking on board our recommendations from Clash Miami and IM 70.3 Oceanside earlier this season, Ash preloaded on the morning of the race with a strong sodium concentration drink a couple of hours before the swim. Ash’s preload involved drinking half a bottle of PH 1000; we would recommend preloading with PH 1500 in ~500ml (16oz) future as the extra sodium would help her absorb and retain more fluid to start optimally hydrated
      • On the bike, Ash had three bottles - one containing four PF 30 Gels mixed with ~500ml/16oz of water, one 750ml/24oz bottle of PH 1000 and a ~600ml/20oz bottle of plain water which she drank half of. In total, she drank ~1.55L/52oz, an average of ~664ml per hour (22oz/h) on the bike and then she topped this up with ~180ml/6oz on the run from five sips of water and one sip of Coca Cola at aid stations
      • Ash’s average fluid intake over the whole race was therefore ~419ml/h (14oz/h), higher than we saw her drink at Oceanside and just shy of the ~523ml/h (18oz/h) she drank at Clash Miami. Considering the extreme temperatures in Miami and cooler conditions in Oceanside, it’s great to see Ash’s fluid intake correlating with the race conditions and therefore her sweat losses
      • She didn’t pee during the race but felt that she could have. Taking into account the duration of the race, this is to be expected and doesn’t suggest that she underdid her fluid intake
      • Ash drank PH 1000 on the bike but took no sodium on board during the run, therefore her average sodium intake was ~181mg per hour which equated to a relative sodium concentration of ~434mg/L, factoring in the plain water she also drank
      • Although this is a low sodium intake, compared to her previous two races, Ash has increased her sodium intake to replace a greater proportion of her losses. We would recommend she continues this trend to account for the fact that her sweat sodium concentration is in the moderate-high range (~921mg/L)


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Ash used her usual pre-race fueling strategy to top up her glycogen stores effectively ahead of the race. She also had a black coffee with breakfast and some caffeine gum an hour before the swim, to start the race with greater focus and high perceived energy levels
      • During the race, Ash fueled on the bike with her bottle of four PF 30 gels (120g carbohydrate), a PF 30 Caffeine Gel and, to a lesser degree, her bottle of PH 1000 (Drink Mix) (17g carb).
      • Out onto the run, Ash had two PF 30 Gels and one sip of Coca Cola
      • Including her final pre-race 30g carb dose, this meant Ash consumed ~269g of carb throughout the 70.3 which averaged ~65g/h overall, 75g/h on the bike and ~49g/h on the run. Similarly with her sodium intake, we have seen Ash increase her carb intake throughout the season so far, impressively hitting ~15g more per hour here than at Clash Miami. This is great to see due to the positive correlation between a higher carb consumption and endurance performance
      • With this fueling plan, Ash mentioned her gastrointestinal comfort was relatively good (rating it an 8/10), but that her “stomach was a little off at the start of the run” and saying that it thankfully “settled down by halfway”. In line with this slight discomfort and taking less fuel on board at this point in the race, Ash had a slight dip in energy levels towards the back end of the bike and going into the run
      • As our Fuel & Hydration Planner would recommend for a race of this duration and intensity, we would advise that Ash continues to push towards the higher end of the fueling guidelines (90g/h). We’re seeing more elite athletes tolerate these higher carbohydrate intakes with great success
      • To do this however, Ash will require some gut training, in race-intensity training to build up her carb intake and ability to tolerate it comfortably


      • Ash had a fantastic result at the European Championships in Elsinore. She was unsurprisingly happy with her performance and rated her race satisfaction as a 9 (out of 10)
      • We’ve seen a positive increasing trend in her carbohydrate intake and sodium replacement so far this season. We’re looking forward to see further refinements in her fueling and hydration strategy

    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
    IRONMAN 70.3 European Championships
    Elsinore, Denmark
    26th June, 2022
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.1km / 70.3mi
    Bike Elevation
    600m / 1,969ft
    Run Elevation
    100m / 328ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    24°C / 75°F
    Max Temp
    26°C / 79°F
    Avg Temp
    25°C / 77°F

    Athlete feedback

    Race Satisfaction
    Energy levels
    Mostly good, but a slight dorp towards the back end of the bike
    Toilet stops
    GI comfort
    My stomach was a little off a the start of the run
    No cramping

    Ashleigh's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2697501,730102434
    Per hour6518141925
    Bike and Run
    Total intake2397501,730102434
    Per hour6620747828
    Total intake1767501,550100484
    Per hour7532166443
    Total intake63018020
    Per hour4901402

    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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