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Danielle Lewis

Pro

IM 70.3 Oceanside

6th April, 2024
USA
California
5th
Triathlon, Middle distance - 113.1km
10°C
, Cold
4hrs 25mins
more race details

Danielle's headline numbers

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?
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~93
g
Carb per hour
Recommended 90g/h+
~741
ml
Fluid per hour
Recommended 250-750ml/h
~672
mg
Sodium per litre
Recommended 1100-1500mg/L
~3.5
mg
Caffeine per kg
Recommended 3-6mg/kg

Danielle's strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-loaded
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
?
T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~93
g
Danielle's Energy Rating
8
/10
"I’d subtract points because of an energy lull on the run when I was struggling on the hills on this course. I think some of the bike caught up with me and then the hills on the run were zapping the legs."
Our thoughts

With most of her training geared toward full-distance triathlon, Danielle attributes her drop in energy on the run to a lack of specific conditioning. However, from a fueling standpoint, she was able to stick to her carb targets and stay above 90g per hour throughout the race. On the bike, she used her go-to method of a concentrated carb drink mix, alternating sips with plain water to dilute it down to match her goal intake of ~90g/h. Carrying a Soft Flask on the run allowed her to keep fueling with the PF 30 Gels mixed inside. Interestingly, before the race even started, Danielle had a mildly upset stomach and battled some nausea and reflux during the bike. However, this never escalated enough to get in the way of fueling with her planned carb intake and she managed to successfully stay on top of her numbers.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Danielle1310mg/L
Danielle has been Sweat Tested to dial in her hydration plan

Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.

Given Danielle’s losses are High (1,310mg/L), nailing her hydration strategy remains important, even when it’s Cold.

Learn more
Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 250-750ml/h
~741
ml
Sodium per litre
Recommended 1100-1500mg/L
~672
mg
Danielle's Hydration Rating
10
/10
"I have no complaints. I feel like I was well hydrated and never had any cramping issues, and I felt like my nutrition was absorbing well."
Our thoughts

As a salty sweater, Danielle uses the higher strength of PH products and is also conscious to sip on electrolytes ahead of the race. Both her concentrated formula on the bike and her flask on the run contained PH 1500, but due to the total amount of fluid she consumed, the relative sodium concentration was low relative to her losses. She didn’t experience any cramping though, and the mild weather conditions likely played a role in this. In future races with warmer temperatures, we’d recommend increasing her sodium intake, either through electrolytes in her plain water bottle or by carrying Electrolyte Capsules.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Pre-caffeinated
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T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~3.5
mg
Our thoughts

Danielle took a PF 30 Caffeine Gel about 20 minutes before the start of the swim, and another about 10 minutes before getting off the bike. The strategic timing of these enabled her to reap the ergogenic benefits of caffeine at points in the race where she anticipated needing them. Her total caffeine intake averaged out to be in line with the scientific recommendations of 3-6mg per kg.

How Danielle hit her numbers

Here's everything that Danielle ate and drank on the day...

Danielle's weapons of choice

Final thoughts

Danielle's Satisfaction Rating
7
/10
I was able to put together a relatively decent performance. It was the best bike power that I’ve ever had in a 70.3 but I lost time on the climbs. On the run I started to fade and had a hard time getting out of it, but I was able to rally which was important. But that’s racing, it has its highs and lows.
Danielle
After starting the day with a sour stomach (possibly from the prior evening’s meal), Danielle pushed through all the way to a 5th place finish in a stacked field. Her bike performance was a testament to the work she’s put into training and recovery during the off-season. Going forward, it will be helpful to increase her sodium intake in hotter races to prevent any cramping or dehydration-related issues. Since she also races full distance triathlon, her caffeine timing will need to be adjusted to match the specifics of each race’s format. Overall, it was an excellent way to kick off the season.
PF&H

Danielle's full stats

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Overall
409g total carb
93g per hour
3,275ml total fluid
741ml per hour
2,200mg total sodium
498mg per hour
672mg
Sodium per litre
224mg total caffeine
3.5mg per kg
Bike and Run
Bike
Run

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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).

Danielle's recent case studies

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