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Camille King's scorecard

IRONMAN Vitoria-Gasteiz

Sunday 16th July, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 58g

    Carb per hour
  • 694mg

    Sodium per hour
  • 448ml

    Fluid per hour
  • 1,549mg/L

    Relative sodium concentration
  • 0.77mg/kg

    Caffeine per bodyweight
  • How Camille hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500
    1 x White Baguette with Peanut Butter and Honey
    250ml x Plain Water
     
     
    1 x PF 30 Chews
     
     
    *** Try to avoid drinking too much at this point in the race!
     
     
    1.8L x PH 1500 (Drink Mix - 7 Servings)
    8 x PF 30 Chews
    1.2L x Plain water
    2 x Energy Bar (23g carb)
     
     
    8 x PH Electrolyte Capsule
    6 x PF 30 Gel
    1.7L x Plain water
     

    How Camille's hydration and fueling went...

      • Camille has been a PF&H ambassador for four years, and we were delighted to see her selected for the 2023 Zwift Tri Academy
      • IRONMAN Vitoria-Gasteiz was Camille’s first race since joining the academy, and she managed to come away with the age-group win, despite not having the best day by her own standards
      • Some stomach discomfort during the run accompanied by nausea and sickness in the latter stages meant her target time for 26.2 miles fell away, but she was still able to secure her qualification for the World Championships in October alongside her Zwift Tri Academy team mates

    Hydration

      • Camille had her sweat tested at PF&H headquarters, where she confirmed her suspicions of being a very salty sweater, losing 1,515 milligrams of sodium in each litre (32oz) of her sweat. So for this race, Camille knew starting as hydrated as possible would be essential
      • To achieve this, she preloaded her sodium levels with 500ml (16oz) of PH 1500 alongside her dinner, and again with her breakfast on race morning. However, alongside this, she also drank two large glasses of plain water in the evening, and another glass of water on race morning
      • This will likely have diminished the “preloading” effect by reducing the relative sodium concentration to ~500mg/L (mg/32oz) instead of the desired 1,500mg/L. For future races, Camille should look to limit the amount of plain water she consumes beforehand, as the body only has a limited capacity to “store” fluid
      • During the bike, Camille chose to carry all her electrolytes in her bottles from the beginning, by super-concentrating three bottles of water (total 1.8L / 60oz) with seven PH 1500 Packets
      • This meant she needed to pick up ~1.7L (58oz) of plain water from the aid stations to bring the overall concentration back down to match her sweat sodium concentration (1,515mg/L). Camille managed to pick up ~1.2L (39oz) of water, meaning the average concentration of her bike drinks was ~1,750mg/L
      • After hopping off the bike, Camille felt like she’d executed her hydration strategy well, but started to feel quite thirsty between aid stations in the final ~50km. This was likely because her drinks were very salty, and the gaps between picking up plain water were too large
      • Nevertheless, Camille hit the run feeling good, and set about drinking plain water through cups at aid stations, along with taking Electrolyte Capsules
      • It was around the halfway mark that Camille’s stomach started to feel like it was sloshing and bloated. She was making an effort to drink 3-4 cups of water at every aid station, and this large intake in a short time frame likely began to overload her stomach
      • Furthermore, her sodium intake decreased slightly, potentially reducing the absorption rate of the water she did consume
      • Camille is going to practice running with a Soft Flask so she can self-regulate the quantity of fluids she drinks throughout the run, rather than relying on large amounts in a short time frame from aid stations
      • She is also going to complete a battery of sweat rate tests, to establish more accurately how much fluid she needs, as it’s possible she was drinking too much during the run, which lead to her headaches and sickness

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Camille has a regimented pre-race fueling routine which she has tried and tested at several races over the years, which removes the majority of the fat and fibre from her diet, and replaces it with simple carbohydrates to help stimulate maximal muscle and liver glycogen storage potential
      • Then on race morning, Camille replenished any liver glycogen depleted from the overnight fast, with a white baguette with peanut butter and some honey. Then, to ensure she had plenty of energy circulating in her blood once the race began, she took a PF 30 Chew 20 minutes before the swim start
      • On the bike, Camille emptied eight packs of PF 30 Chews into a zip-lock bag and mixed in a little bit of cornstarch to prevent them sticking together. This worked perfectly, and meant she could take one block (15g carb) every ~15 minutes as she aimed to consume ~60g of carb per hour
      • She did get a little bit of “taste fatigue” towards the latter stages, and chose to pick up a couple of on-course energy bars to mix things up. For future races, Camille has already discussed adding some PF 30 Gels into her plan to prevent this happening again
      • Impressively, she averaged exactly 75g/h during the bike, and set off on the run feeling well-stocked and ready to run hard
      • For the first 10 miles (16km), Camille stuck to her fueling and hydration plan well, having a PF 30 Gel every 30 minutes, but as her stomach started to bloat and slosh, she felt nauseous trying to eat anything, so stopped completely
      • Camille ended up averaging ~46g of carb per hour during the run, far below her race plan, and her overall race average came to ~58g/h, again lower than she’d hoped

    Conclusions

      • Camille left Vitoria-Gasteiz with mixed emotions. She was pleased to come away with her Kona slot, and with the age group win, but disappointed in how the marathon played out, and how unwell she was post-race
      • Having set herself tough, but achievable targets, she subsequently rated her overall race satisfaction as a 5 (out of 10), feeling she didn’t show what she’s capable of
      • Hopefully with some detailed sweat rate analysis, and more regular fluid intake, her next IRONMAN will allow her to show the hard work she’s done in training

    Key info

    Camille King

    Female
    57kg
    Sweat sodium concentration
    1,494mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    10:27:30
    Swim Time
    1:09:40
    Bike Time
    5:15:25
    Run Time
    3:56:12

    Event information

    Sport
    Triathlon
    Discipline
    Full distance
    Event
    IRONMAN Vitoria-Gasteiz
    Location
    Vitoria-Gasteiz, Spain
    Date
    16th July, 2023
    Website
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    No Rain
    Min Temp
    14°C / 57°F
    Max Temp
    23°C / 73°F
    Avg Temp
    19°C / 66°F
    Humidity
    58%

    Athlete feedback

    Race Satisfaction
    5/10
    Hydration rating
    7/10
    I had some headaches in the second half of the run, and my stomach started "sloshing"
    Energy levels
    8/10
    GI comfort
    7/10
    I was quite unwell shortly after the race, possibly from over-drinking water during the run
    Cramping
    No cramping

    Camille's Thoughts

     I'm pleased to get the Kona qualification, but didn't perform as I'd expected

    Camille's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake6027,2504,680441,549
    Per hour586944484
    Bike and Run
    Total intake5727,2504,680441,549
    Per hour627895105
    Bike
    Total intake3925,2503,000441,750
    Per hour751,0005718
    Run
    Total intake1802,0001,68001,190
    Per hour465084270

    Data Confidence

    marker-icon

    1

    2

    3

    4

    5

    There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.

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