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Claire Cashmore's scorecard

World Triathlon Para Championships

Friday 5th November, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 1g

    Carb per hour
  • 138mg

    Sodium per hour
  • 508ml

    Fluid per hour
  • 273mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Claire hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablet)
    0.5 x Cup of rice
    1 x Banana
    1 x Black coffee
    1 x Energy gel
     
     
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
     
     
    300ml x PH 500 (Tablets)
     
     
    250ml x Plain water
     

    How Claire's hydration and fueling went...

      • Claire Cashmore produced a superb performance at the World Triathlon Para Champs in November to win the gold medal
      • Claire was unsurprisingly happy to defend her title, saying “it was a great way to finish a rollercoaster of a season” and rating her race satisfaction as 8 out of 10

    Hydration

      • Claire kept her hydration simple during the sprint race. She drank around ~300ml (10oz) of her 500ml/16oz bottle containing PH 500 on the bike, and picked up ~250ml (8oz) water on the run from aid stations
      • We don’t have data on Claire’s sweat rate, but considering the conditions were hot and humid (27℃/81°F) we can assume she would have been sweating a moderate amount for a short period of time. Claire drank a reasonable quantity of over 500ml/hr (16oz/hr) for the 1 hour and 5 minutes of racing to keep on top of her losses
      • During the race, Claire consumed a small amount of sodium from her bottle on the bike (150mg sodium in total). This small sodium dose is as would be expected for a race of this duration, especially if an athlete has preloaded as Claire did. She followed our preloading protocol to ensure she was starting the race with maximal blood volume by drinking 500ml/16oz of PH 1500 in the morning. Claire was happy with her hydration strategy and she experienced no cramping

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    0-30g

    carb per hour during
      • During the race, Claire didn’t consume any carbohydrates. This isn’t surprising as her glycogen stores will have supported her performance for a race lasting just over an hour in duration. Instead, the focus and importance is on what Claire ate before the race to top up her glycogen stores to ensure she was starting well fueled
      • Pre-race, Claire had half a cup of rice, a banana and an energy gel (~85g carb). This carb-rich intake will have topped up her glycogen stores well, before the 9:55am race start. Having an energy gel in the last hour helped increase her fuel stores further
      • During a 1-2 hour race, carbohydrate ingestion has been found to improve performance. But, Claire chose not to have a gel on the run as she didn’t feel it was needed as she had fueled well beforehand
      • In past races, Claire has struggled with stitches on the run and despite having problems with this earlier in the week, she had no problems this time. She rated her GI comfort as 9 out of 10 and felt she “definitely ate enough” saying her “energy levels felt high all day”

    Conclusions

      • Claire enjoyed a fantastic race at the World Champs to defend her title in 2021
      • She made sure she fueled and hydrated well before the race, eating a carb-rich breakfast and preloading with a high-sodium drink as per our recommendations
      • Conditions were warm so Claire drank moderately to quench her thirst and we saw her great strategy reflected in her performance

    Key info

    Claire Cashmore

    Female
    Sweat sodium concentration
    635mg/L
    Sweat sodium classification
    Low
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    1:05:52
    Swim Time
    0:11:46
    Bike Time
    0:33:07
    Run Time
    0:19:15

    Event information

    Sport
    Triathlon
    Discipline
    Short course
    Event
    World Triathlon Para Championships
    Location
    Abu Dhabi, United Arab Emirates
    Date
    5th November, 2021
    Website
    Swim Distance
    0.8km / 0.5mi
    Bike Distance
    20.0km / 12.4mi
    Run Distance
    5.0km / 3.1mi
    Total Distance
    25.8km / 16.0mi

    Race conditions

    Weather Conditions
    Hot and Humid
    Precipitation
    No Rain
    Min Temp
    27°C / 81°F
    Max Temp
    27°C / 81°F
    Avg Temp
    27°C / 81°F
    Humidity
    78%

    Athlete feedback

    Race satisfaction
    8/10
    Hydration rating
    8/10
    Energy levels
    9/10
    Toilet stops
    No
    GI comfort
    9/10
    I reduce fibre intake the day before to help
    Cramping
    No cramping

    Claire's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake11505500273
    Per hour11385080
    Bike and Run
    Total intake11505500273
    Per hour11736350
    Bike
    Total intake11503000500
    Per hour22735450

    Data Confidence

    marker-icon

    1

    2

    3

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    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).

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