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Danielle Lewis' scorecard

IM 70.3 Oregon

Sunday 23rd July, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 86g

    Carb per hour
  • 471mg

    Sodium per hour
  • 710ml

    Fluid per hour
  • 663mg/L

    Relative sodium concentration
  • 215mg

    Total caffeine
  • How Danielle hit those numbers

    1 x Serving of pancakes
    1 x Cup of Coffee
    750ml x Water
    500ml x Electrolyte drink (300mg sodium)
    1 x PF 30 Caffeine Gel
    *** Try to avoid drinking too much at this point in the race!
    600ml x 'Super Bottle' with two PH 1500's and 190g carb
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    1.5L x Plain water
    250ml x PH 1500 (Tablets)
    0.5 x PF 90 Gel
    330ml x Plain water
    150ml x Cola

    How Danielle's hydration and fueling went...

      • After claiming victory at IM 70.3 Oregon in 2022, Danielle successfully defended her title by winning the race by 7 minutes and 46 secondsin 2023
      • She largely treated this race as a ‘tune up’ for the PTO US Open, IRONMAN 70.3 World Championships and the full distance World Championships in Kona, which she would race later in 2023
      • it proved to be an invaluable exercise as there are a few parts of her strategy which she might tune up (particularly her pre-race restaurant choice!) after enduring some discomfort during the run…


      • With the race due to be ~ 3ºC (6ºF) hotter than the previous year, seeing temperatures of ~23ºC (73ºF), Danielle knew the importance of arriving at the race optimally hydrated, and so preloaded with PH 1500 (Tablets) both the day before and morning of the race
      • Her combined bike and run fluid intake resulted in an average intake of ~710ml (23oz) per hour, which given Danielle’s moderate sweat rate, would likely have replaced a good proportion of the fluid she was losing as sweat throughout the race
      • Overall, her drinks had a relative sodium concentration of ~663 milligrams per litre (mg/32oz), which is lower than her own sweat sodium concentration of 1,310 mg/L (mg/32oz). In the 2022 race, Danielle drank an additional 500ml (16oz) of PH 1500 when cycling, to ‘frontload’ her run intake somewhat
      • This frontloading technique can be helpful as an athlete if you struggle to take enough electrolytes for any reason while running. For example, Danielle doesn’t personally get on with swallowing Electrolyte Capsules which are a popular tool on the run course for many athletes
      • During hotter, or more prolonged races, Danielle would run the risk of becoming electrolyte depleted if she extended this race strategy. Happily, in these specific conditions Danielle could report no cramping and a 10 (out of 10) rating for her perception of the hydration strategy


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • One of the keys to fueling a long race like a 70.3 triathlon is making sure you arrive at the start line with full energy stores. The way to do this is by ‘carb loading’, heavily increasing the proportion of carbohydrates in the diet in the 48 hours before the race, while reducing things like fats and proteins by the same proportion so that you don’t overeat
      • With this in mind, Danielle said she and her husband spent a few hours finding what they thought was a suitable venue for dinner the night before the race, and settled on a ‘hole in the wall’ Italian restaurant where she ate some ‘Kitchen Nightmares’’-esque pesto pasta and pizza. (Gordon Ramsay would have been proud…)
      • Danielle attributes the stomach discomfort she experienced on the run the following day to this pre-race dinner. And it resulted in an inability to tolerate any additional carb and fluid, meaning she only drank half of her Soft Flask which contained both fuel in the form of a PF 90 Gel, and some electrolytes
      • Overall, Danielle’s carb intake was still strong, averaging ~86g per hour across the entire race and nearly matching the Fuel & Hydration Planner’s 90g per hour recommendation
      • Partially due to the onset of her stomach discomfort, we observed a significant drop in Danielle’s hourly carb intake from bike (~112g/h) to run (~46g/h) during this race. We typically see a drop of ~39% in 70.3 distance races, where athletes can ‘front load’ their energy intake on the bike to some extent, while full distance races, where there’s a longer run to fuel, would only typically drop by ~24%
      • Danielle’s intake dropped by 59% and may have been one of the reasons she felt she “would have struggled if the run intensity had to be much higher”


      • Danielle was incredibly pleased with her performance, claiming top spot on the podium for the second consecutive year
      • While some unfortunate food the night before the race potentially made it more challenging than necessary on race day, Danielle still averaged over 100g of carb per hour on the bike, and ~86g per hour overall
      • Danielle also felt that she arrived at the race as hydrated as possible, and replaced a good enough proportion of her losses to mitigate against any dehydration related performance decline

    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

    Middle distance
    IM 70.3 Oregon
    Salem, USA
    23rd July, 2023
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.1km / 70.3mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    16°C / 61°F
    Max Temp
    22°C / 72°F
    Avg Temp
    18°C / 64°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I felt really well hydrated.
    Energy levels
    I had enough energy for what was required on this day. If the run was more challenging I might have struggled.
    Toilet stops
    I felt like I could have gone when I jumped off the bike.
    GI comfort
    I struggled to eat or drink on the run. I think it might have been to do with dinner the night before..
    No cramping

    Danielle's Thoughts

     Race satisfaction can't be anything less than a 10 for a win!

    Danielle's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3421,8752,830215663
    Per hour8647171054
    Bike and Run
    Total intake3121,8752,830115663
    Per hour8752379032
    Total intake2501,5002,100100714
    Per hour11267294045
    Total intake6237573015514
    Per hour4627854111

    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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