IM 70.3 Mossel Bay
Emma's headline numbers
Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.
Emma has suffered from stomach pains in some of her previous races, as a result, she tends to consume less carb than we’d recommend to an athlete of her ability and this seems to be a strategy that works for her. The pain Emma experiences happens more frequently in hot conditions, so this new strategy was a great confidence boost for her in the heat of Mossel Bay. She has, however, been practising increasing her fuel consumption, and this race shows her progress so far. Despite dropping a bottle of fuel early on the bike, which would have bumped her overall average up to ~75g/h, her actual intake was still double what she took in St George in 2022, showcasing the solid improvements she’s been making. If Emma is comfortable that her stomach pains are a thing of the past, then consuming a couple of PF 30 Gels would nudge her carb intake up and maintain higher energy levels in the closing stages of her race.
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.
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.
Whilst Emma’s losses are on the low side, getting her hydration strategy right is still crucial when it’s hot and/or humid as her higher sweat rate in these conditions can result in significant net losses over the duration of a race.Learn more
Despite dropping 50% of her planned fluid and electrolytes on the bike, Emma did well to pick up plenty of water from the aid stations to average a sodium intake close to her sweat concentration. With the hot and humid conditions of South Africa in mind, Emma prepared well with a training camp in the area to acclimatise, measuring her sweat rate frequently to predict her sweat losses during the race. Peeing twice throughout the race suggests she crushed this and was hydrating optimally.
How Emma hit her numbers
Here's everything that Emma ate and drank on the day...
Emma's weapons of choice
Emma's full stats
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.