5th

Emma Pallant-Browne's scorecard

IM 70.3® World Championship

Saturday 18th September, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

48g

Carb per hour

434mg

Sodium per hour

536ml

Fluid per hour

810mg/L

Relative sodium concentration

145mg

Total caffeine

How Emma hit those numbers

How Emma's hydration and fueling went...

Emma felt that this was her poorest race of the 2021 season. She reported not having her best swim, felt in control and easy when catching some of her fellow competitors on the bike, but lacked energy during the run
From a fueling and hydration standpoint it doesn't look like Emma changed anything drastically when comparing her plan to previous races, but she might have been on the lighter side of the recommended carbohydrate guidelines

Hydration

Emma consumed around ~434mg/hr sodium and ~536ml/hr fluid which equates to a relative sodium concentration of ~810mg/L. Given Emma has a relatively moderate sweat sodium concentration of 716mg/L but a high sweat rate, this is a pretty good level of replacement
The volumes of fluid that Emma consumed on the run are estimates and should be read with some caution. She reported picking up a cup of water and energy drink at each aid station (of which there were 12 in total) and taking around 2 sips from each cup. We estimated this as ~500ml (~17oz) of each type of fluid over the run, but there may be a relatively high degree of error in these assumptions
Emma felt she drank enough during the race. Other than an early pee during the swim, she didn’t pee throughout the race which is a good sign she wasn’t drinking too much. Whether she was under drinking is harder to determine without knowing body weight change but drinking ~543ml/hr (~18oz/hr) on the bike should have been adequate
That said, in previous races of similar durations we have seen Emma drink closer to ~800ml/hr (~27oz/hr) on the bike and so this decrease in fluid consumption on the bike may have also had some impact upon how Emma felt during the run
Emma’s sodium intake throughout the race looks solid. She reported experiencing some sensations of muscle cramp in her calves during the uphills on the run but could push through. Cramping under these circumstances may be linked more closely to fatigue or excessive loading of the muscle rather than a fluid/sodium imbalance or deficit

Fueling

Quick Carb Calculator Recommendation

30g

carb 30 mins before

60-90g

carb per hour during

The Quick Carb Calculator recommended Emma consume 30 grams of carbohydrate in the final 30 minutes before the race. This is a practice that Emma routinely follows and she did take one stroopwaffle and a packet of caffeinated energy chews in the final hour before this race
For an event of this duration and intensity, Emma was aiming to consume between 60 and 90 grams of carbohydrate per hour. On the bike, Emma fell within that range nicely by consuming an average of ~74g of carb per hour. But her carb intake was much lower on the run - ~22g/hr - and that meant her average intake across the whole race fell to a relatively low ~48g/hr
Emma said she felt strong and like she had enough energy during the bike leg, but felt “flat” during the run. In the past, we’ve seen Emma take a gel or two during the run and this might have been beneficial to her fueling intake in St George

Conclusions

Overall, Emma reported that this was a poor race for her and ranked her race satisfaction at a 4 out of 10
It appears that Emma may have under fueled somewhat during this race, though this is something she has done before in races where she has performed better, so this may not entirely explain her performance on this occasion

Key info

Emma Pallant-Browne

Female

Sweat sodium concentration

716mg/L

Sweat sodium classification

Low

* determined by a PH Advanced Sweat Test

Result

Position

5th

Overall Time

4:12:10

Swim Time

0:28:07

Bike Time

2:18:07

Run Time

1:23:41

Event information

Sport

Triathlon

Discipline

Middle distance

Event

IM 70.3® World Championship

Location

St George, Utah, USA

Date

18th September, 2021

Website

Show me

Swim Distance

1.9km / 1.2mi

Bike Distance

90.1km / 56.0mi

Run Distance

21.1km / 13.1mi

Total Distance

113.1km / 70.3mi

Bike Elevation

835m / 2,740ft

Run Elevation

833m / 2,733ft

Total Elevation

1,668m / 5,472ft

Race conditions

Weather Conditions

Hot

Precipitation

Rain

Min Temp

20°C / 68°F

Max Temp

30°C / 86°F

Avg Temp

25°C / 77°F

Humidity

45%

Athlete feedback

Race Satisfaction

4/10

Hydration rating

7/10

Energy levels

5/10

On the bike my energy levels were a 9/10 but only a 2/10 on the run

Toilet stops

Yes

At the start of the swim only

GI comfort

10/10

Cramping

Mild cramps that I could push through

Emma's Thoughts

I just can't really work out why I felt like I did, in this race. Just so so flat. Training has been amazing and I felt great going into it. I didn't have my best swim but felt so in control and easy on the bike. Then on the run I just had nothing. Really weird race

Emma's full stats

	Carbohydrate (g)	Sodium (mg)	Fluid (ml)	Caffeine (mg)	Relative sodium concentration (mg/L)
Overall
Total intake	200	1,823	2,250	145	Relative sodium concentration (mg/L)	810
Per hour	48	434	536	35		810
Bike and Run
Total intake	200	1,823	2,250	145	810
Per hour	54	495	611	39	810
Bike
Total intake	170	1,392	1,250	145	1,114
Per hour	74	605	543	63	1,114
Run
Total intake	31	431	1,000	0	431
Per hour	22	311	723	0	431

Data Confidence

1

2

3

4

5

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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