1st
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
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 intake | 1 | 150 | 550 | 0 | 273 |
| Per hour | 1 | 138 | 508 | 0 | |
| Bike and Run | |||||
| Total intake | 1 | 150 | 550 | 0 | 273 |
| Per hour | 1 | 173 | 635 | 0 | |
| Bike | |||||
| Total intake | 1 | 150 | 300 | 0 | 500 |
| Per hour | 2 | 273 | 545 | 0 | |
Data Confidence
1
2
3
4
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).