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Danielle Lewis' scorecard


Sunday 20th November, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 64g

    Carb per hour
  • 522mg

    Sodium per hour
  • 624ml

    Fluid per hour
  • 837mg/L

    Relative sodium concentration
  • 253mg

    Total caffeine
  • How Danielle hit those numbers

    1L x PH 1500
    1 x Bagel
    1 x Serving of Peanut butter
    0.5 x Banana
    0.5tbsp x Honey
    1 x Coffee with Creamer
    1 x PF 30 Caffeine Gel
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    2.6L x Plain water
    2 x 750ml Homemade drink mix (150g Carb, 1500mg Sodium)
    1 x Energy chew packet with electrolytes (46g carb, 300mg sodium)
    1.5 x 500ml Soft flask (PF 90 Gel & PH 1500)
    660ml x Plain water
    660ml x Cola
    6 x Salt Tablets (50mg sodium)

    How Danielle's hydration and fueling went...

      • Danielle worked with the Sports Science team at PF&H during the months leading up to IRONMAN Arizona, with a focus on on nailing her hydration, and overcoming GI discomfort issues that she'd experienced in previous races
      • Danielle adapted her strategy and perceived her hydration on the day as a 9 (out of 10), and fueling as an 8, despite a major mechanical setback while on the bike
      • Impressively, Danielle broke a 12 year old run course record with her 2:52:44 marathon. This effort meant that she fought her way back and secured 3rd place


      • Danielle adapted her usual pre-race routine to include preloading with PH 1500, both the night before and the morning of the race. This topped up her blood plasma volume and ensured she started the race optimally hydrated
      • During the race itself, she mainly focused on getting sodium via her two 750ml (24oz) home made drink mix bottles on the bike (a mixture of ~150g carb,~700ml fluid and 1500mg sodium). Before using salt tablets, and a soft flask containing PH 1500 through T2 and while running
      • This meant she averaged an intake across the bike and run of ~713ml (23oz) fluid per hour, with a relative sodium concentration of ~837mg/L (mg/32oz)
      • This concentration will have sufficiently replaced what she was losing in the relatively mild conditions of Arizona, where Danielle's sweat rate was likely to be lower. But we know from her Sweat Test that she's classified as a high sodium sweater, losing 1,310mg of sodium per litre of sweat, and so she will want to increase the relative sodium concentration of her intake when racing in hotter conditions in future
      • Danielle’s Coca Cola intake on the run supplemented her overall caffeine intake, which, at ~252mg, would certainly fall between the 3-6mg/kg range generally recommended by the current scientific literature


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • By increasing her carb intake in the days prior to the race, culminating in a dinner of pasta and a breakfast bagel with banana and honey, Danielle ensured she had maximal stored energy come race-day
      • Around 20 minutes prior to starting, she also had a PF 30 Caffeine Gel which helped top up her blood glucose and allowed her to increase her mental alertness
      • Danielle got most of her carb intake while on the bike from a homemade carbohydrate drink in her bottles, but also had some PF 30 Gels and a pack of chews to eat ‘when she felt hungry’. These helped her to avoid the dreaded ‘flavour fatigue’ which long course triathletes know all too well
      • An unfortunate mechanical issue meant that Danielle had a ~20 minute wait on the roadside before she could finish the bike and get running, this is likely to have contributed to the dip in energy she experienced at this point
      • Without this delay, Danielle’s fuel intake would have been significantly closer to her ideal target, at ~71g carb per hour, whereas she achieved ~65g/h on the day
      • Hopefully, Danielle won’t experience unforeseen stoppages in the future, but if she does, we would recommend consuming fuel to maintain energy levels
      • During the run, a large proportion of Danielle’s fuel came from aid station Coca-Cola collections, alongside soft flasks containing PF 90 Gels
      • This meant that she was able to average ~75g of carb per hour while running, where her “legs and body felt amazing”, leading her to crush a course record run split (2:52:44) and claim 3rd position


      • Danielle did well to overcome unforeseen setbacks in this race, and her solid fuel and hydration strategy undoubtedly played a part in this story unfolding
      • Reflecting on the race, Danielle said: “I’m happy I could provide an inspiring performance showing people what is possible when you move past hardship and just keep going”
      • In future races, Danielle has some things to work on, including building up her overall carb intake while maintaining GI comfort and ensuring she eats extra fuel if forced to stop for any reason

    Key info

    Danielle Lewis

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN Arizona
    Tempe, USA
    20th November, 2022
    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
    No Rain
    Min Temp
    10°C / 50°F
    Max Temp
    22°C / 72°F
    Avg Temp
    16°C / 61°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I would rate this a 10, but I forgot to pack the bottle of fluid with the PH tab to consume in T2.
    Energy levels
    I had an energy dip late in the bike
    GI comfort
    No cramping

    Danielle's Thoughts

     I'm happy I could provide an inspiring performance showing people what is possible when you move past hardship and just keep going

    Danielle's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake5824,7255,645253837
    Per hour6452262428
    Bike and Run
    Total intake5524,7255,645153837
    Per hour7059771319
    Total intake3383,3003,725100886
    Per hour6765373820
    Total intake2141,4251,92053742
    Per hour7549767018

    Data Confidence







    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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