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Chadley James' scorecard

IM 70.3 World Championship

Saturday 18th September, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 59g

    Carb per hour
  • 186mg

    Sodium per hour
  • 498ml

    Fluid per hour
  • 373mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Chadley hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablets)
    1 x Oats with granola, honey and banana
    1 x Black coffee
     
     
    1 x PF 30 Energy Gel
     
     
    *** Note to self: Sea water doesn’t count as an electrolyte drink!
     
     
    300ml x PH 1500 (Tablets)
    500ml x PF 30 Energy Drink Mix
    5 x PF 30 Energy Gel
    500ml x Plain water
    250ml x Additional fluid in mixed drinks
     
     
    3 x PF 30 Energy Gel
    1L x Plain water
     

    How Chadley's hydration and fueling went...

      • After straining his hip abductor in the week before the race, Chadley said he was “disappointed he couldn’t go as hard as he would have wanted”. However, he understandably didn’t want to pull out of the World Champs and pushed through, finishing in a time of 5 hours and 7 minutes

    Hydration

      • The relative sodium concentration of Chadley’s intake on race day was ~373mg/L. We don’t know Chadley’s exact sweat sodium concentration as he is yet to have an Advanced Sweat Test but he has completed an online Sweat Test which indicated that he is a very 'salty sweater'
      • Therefore, ~373mg/L is a low concentration for a 'salty sweater' and we would recommend he increases his sodium intake up from the 186mg per hour he managed in this race, especially in hotter conditions. One reason for his low sodium intake was because he didn’t finish his PH 1500 drink as a result of the stormy conditions on the bike leg and he understandably prioritised safety
      • However, he didn’t take any sodium during the run and so he could consider using Electrolyte Capsules to take in, alongside the water he picks up at aid stations, to help increase his sodium intake
      • Despite the poor weather conditions during the bike leg, Chadley was able to drink ~2.55L (~86oz) in total. He peed twice during the race, once on the bike and once on the run, suggesting he hydrated adequately
      • He did experience some cramping early on when exiting the water which led him to stop and stretch but we don’t attribute this to his fueling or hydration status given the timing and his good pre-race practices

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Chadley enjoyed an excellent pre-race breakfast consisting of oats with granola, honey and banana, a black coffee and a PH 1500 tablet in 500ml (16oz) water (textbook per our preloading protocols). He also took a PF 30 gel just prior to the race start; alongside his carb rich breakfast this will have made sure his fuel stores were well topped up before the starting gun went off
      • For a race of this duration and intensity, the Quick Carb Calculator recommended that Chadley consume between 60-90g of carb per hour. Chadley consumed ~59g/hr - just below the recommended range but still a decent amount which he believed was “enough”, saying he “felt strong”
      • This was made up of a higher ~67g/hr on the bike and ~54g/hr on the run; this slight tapering in consumption is common in races of this length as triathletes often prefer to ‘front load’ their carb intake when it’s easier to get fuel on board during the bike leg
      • Having said that, Chadley could consider undergoing some gut training in order to increase his carb intake towards the higher end of the range as evidence suggests this to be beneficial for performance and recovery, as long as this can be achieved without any gastrointestinal issues
      • Chadley experienced no GI issues during this race, rating his GI comfort as 10 out of 10, where 10 is no discomfort all day. He also mentioned that his energy levels were ‘pretty good’ at around an 8 or 9 out of 10 (10 being great energy all day)

    Conclusions

      • Overall, Chadley enjoyed his race at the World Champs despite the slight injury he picked up in the week prior to the race. His pre-race nutrition was excellent, fueling well and preloading to make sure he started the race well hydrated
      • His carb intake was decent but could be increased further to push towards the higher end of our recommended range to aid performance, if this can be sustained while avoiding GI issues. Chadley could also look to increase his sodium intake especially when race conditions are hot, especially as evidence would suggest he is likely to be a 'salty sweater'

    Key info

    Chadley James

    Male

    Result

    Position
    130th
    Overall Time
    5:7:43
    Swim Time
    0:35:35
    Bike Time
    2:43:09
    Run Time
    1:40:28

    Event information

    Sport
    Triathlon
    Discipline
    Middle distance
    Event
    IM 70.3 World Championship
    Location
    St George, Utah, USA
    Date
    18th September, 2021
    Website
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.2km / 13.2mi
    Total Distance
    113.2km / 70.3mi
    Bike Elevation
    835m / 2,740ft
    Run Elevation
    833m / 2,733ft
    Total Elevation
    1,668m / 5,472ft

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    Rain
    Min Temp
    20°C / 68°F
    Max Temp
    30°C / 86°F
    Avg Temp
    25°C / 77°F
    Humidity
    45%

    Athlete feedback

    Race satisfaction
    10/10
    Hydration rating
    7/10
    Energy levels
    8/10
    Toilet stops
    Yes
    Twice, once on the bike and once on the run
    GI comfort
    10/10
    Cramping
    Severe cramps that caused me to stop before I could continue

    Chadley's Thoughts

     Disappointed I couldn’t go as hard as he would have wanted but beautiful location, crowd and volunteers. Nothing to complain about

    Chadley's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake3019502,5500373
    Per hour591864980
    Bike and Run
    Total intake2719502,5500373
    Per hour622175820
    Bike
    Total intake1819501,5500613
    Per hour673505710
    Run
    Total intake9001,00000
    Per hour5406000

    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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