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Emma Pallant-Browne's scorecard

IM 70.3 European Championships

Sunday 26th June, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 68g

    Carb per hour
  • 856mg

    Sodium per hour
  • 556ml

    Fluid per hour
  • 1,539mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Emma hit those numbers

    1L x PH 1500 (Drink Mix)
    2 x Ciabatta rolls with scrambled egg
    1 x Coffee
    100g x Haribo sweets
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    1.5L x PF Carb & Electrolyte Drink Mix mixed with PH 1500 (Drink Mix)
    250ml x PH 1500 (Drink Mix)
    2 x PF 30 Chews
    270ml x Plain water
    270ml x Energy drink (36g carb)

    How Emma's hydration and fueling went...

      • Emma Pallant-Browne has been enjoying a brilliant 2022 season and, at the 70.3 European Championships in Denmark, she added yet another win to her CV, making it a total of four for the year so far!
      • The race began with Emma exiting the swim with the lead pack, maintaining her position on the bike in a group of five and then showing her prowess on the run, clocking an impressive 1h16m half marathon to finish 1 minute 37 seconds ahead of second place, Ashleigh Gentle
      • Emma’s fueling and hydration strategy has been something she has worked on over the last few months, trying hard to manage her high sweat losses which have caused her some issues in the heat. Knowing the race would be on the warmer side, Emma implemented what is now becoming her tried and tested hydration strategy, using PH 1500 in all of her bottles


      • Emma now consistently starts her races by effectively preloading with 1L/32oz of PH 1500. This helps ensure that she’s starting better hydrated, with her fluid and sodium levels topped up; a strategy which helps counter her very high sweat losses during races
      • During the bike leg, Emma rode with two pre-mixed bottles: her 1.5L/50oz batwing filled with three servings of PF 30 Drink Mix and two PH 1500 sachets as well as a 750ml/24oz bottle filled with PH 1500, on the back of her bike
      • Emma drank all of the batwing but only drank ~250ml/8oz of her other bottle, totalling a fluid intake of ~1.75L/59oz on the bike, an average of ~750ml/24oz per hour
      • For some athletes, this would be a high average fluid intake on the bike, but for Emma - whose sweat rate can exceed 2 litres per hour in hot conditions - it’s in line with where we would expect her to be
      • On the run, Emma drank from the on-course aid stations, picking up one cup of plain water and one cup of energy drink mix at each station. Taking into account the three-lap course with six aid stations on each lap, it’s estimated that Emma drank ~540ml/17oz in total (~270ml/9oz of each fluid)
      • This is a fluid intake which will have been outstripped by Emma’s sweat rate, and she will have ended the race in a relatively dehydrated state. Evidencing this, Emma commented that “it took me two hours to pee in drug testing post-race”
      • Overall, Emma felt her hydration strategy in this race was good, rating it 8 out of 10. Once again, we saw the average relative sodium concentration of Emma’s consumption exceed 1500mg/L, a brilliant concentration which was mostly down to her pre-mixed sodium-rich bottle on the bike
      • While conditions in this race weren’t as hot as some of Emma’s previous race, temperatures were warm (average ~25℃/77°F). Emma doesn’t possess a high sweat sodium concentration (716mg/L), but she does have a high-to-very high sweat rate, which has meant that she’s had issues during hot races in the past because of excessive sodium and fluid depletion. To counter this, the PF&H Sports Science Team have educated Emma on upping the sodium concentration of her drink mixes, something she has been implementing well, to help her better retain the fluids she’s drinking


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Emma typically opts for a bread roll before racing and she didn’t deviate from this ahead of the European Champs, eating two ciabatta rolls with scrambled egg. In addition to this, she ate ~100g of Haribo sweets (~77g carb) 10 minutes before the swim, a strategy which effectively spikes blood glucose levels at the start of exercise, preserving muscle glycogen for the latter stages
      • On the bike, Emma loaded up her ~1.5L/50oz batwing bottle with three servings of PF 30 Drink Mix as well as two PH 1500 (Drink Mix) sachets, making the bottle’s total carb content ~120g. Emma also ate two PF 30 Chews, increasing her average bike intake to ~80g per hour
      • As we’ve grown accustomed to Emma doing, she took very little fuel on board during the run, opting only to drink cups of the on-course energy drink mix, picking one up at every aid station (~270ml/9oz in total). This meant that Emma only consumed ~16g of carb during the run, averaging ~13g/h, an intake very similar to what she took on the run leg at Challenge Riccione, Challenge The Championship and IM 70.3 Mallorca
      • Across the course of the whole race (including her swim time and her final dose of pre-race carb), this equated to an average carb intake of ~68g/h, an intake which due to Emma’s intensity falls short of the Fuel & Hydration Planner’s 90g/h recommendation but does meet the general recommendation of 60-90g/h for a race of this duration
      • This strategy of frontloading her carb intake on the bike and running ‘light’ on fuel seems to work for Emma. Certainly the usual trend is for middle distance triathletes is to consume less on the run but Emma is an extreme example of this trend


      • Emma left Denmark as the European 70.3 Champion, adding another title to her belt
      • She executed her usual fuel and hydration race strategy, which involves frontloading her carb, sodium and fluid intake on the bike, thus giving her the leeway to take in much less on the run and still finish strongly

    Key info

    Emma Pallant-Browne

    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 European Championships
    Elsinore, Denmark
    26th June, 2022
    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
    600m / 1,969ft
    Run Elevation
    100m / 328ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    24°C / 75°F
    Max Temp
    26°C / 79°F
    Avg Temp
    25°C / 77°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    Once at the start
    GI comfort
    No cramping

    Emma's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2813,5242,29001,539
    Per hour688565560
    Bike and Run
    Total intake2043,5132,29001,534
    Per hour579766360
    Total intake1883,3751,75001,929
    Per hour801,4467500
    Total intake161385400255
    Per hour131094260

    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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