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Emma Pallant-Browne's scorecard

The Collins Cup

Saturday 28th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 50g

    Carb per hour
  • 142mg

    Sodium per hour
  • 336ml

    Fluid per hour
  • 422mg/L

    Relative sodium concentration
  • 225mg

    Total caffeine
  • How Emma hit those numbers

    1.5L x PH 500 (Drink Mix)
    1 x Energy bar
    1 x Baguette with egg and turkey
    2 x White bread sandwiches with jam
    1 x Energy chew packet with caffeine (48g carb, 75mg caffeine)
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    1.1L x PH 500 (Drink Mix)
    2 x Energy chew packet with caffeine (96g carb, 150mg caffeine)
    ~3sips x Plain water

    How Emma's hydration and fueling went...

      • Emma had another fantastic race in Samorin, where she won her individual event to help Team Europe win the Collins Cup
      • The conditions in Slovakia were slightly cooler than a lot of the athletes were preapred for at that time of year and in many cases, this will have resulted in adjustments to their fueling and hydration strategies


      • Up until the run, Emma felt she drank enough, which we would agree with given the cooler conditions. Usually Emma drinks ~800 ml/hr (~27oz/hr) during the bike leg, but this time she drank only ~569ml/hr (~20oz/hr). This was likely influenced by the fact that she wasn’t relying on getting any of her calories from her bottles and just drank as her thirst dictated
      • On the run, Emma explained that she’d normally utilise every aid station, taking 3-4 sips of water each time. On this occasion, there were only four aid stations (every ~5km) and due to an unusual setup (all drinks were in bottles and had to be discarded quickly), Emma only drank from the last one
      • All in all, it’s likely that Emma was running close to being fairly dehydrated by the end of the race, which is supported by Emma’s comment that it took her a long time to pee after the race during her drug testing. The race conditions made this more acceptable than it might have been on other days, and it was something we saw with other athletes on the day
      • Emma’s average sodium intake was ~142mg/hr, which is lower than normal. We normally see Emma opt for the PH 1000 when racing in hot and humid conditions, but with the conditions here being significantly cooler and less humid than the majority of Emma’s races this season, her use of the PH 500 instead was a fair adjustment
      • She didn’t experience any cramp during the race, but did in both quads afterwards. This could be a result of under-doing her sodium consumption and/or both under-drinking and under-fueling on the run. But there are many causes of cramp so it’s not always easy to tell. Learn more


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Emma consumed ~68g per hour during the bike leg. That’s an intake which is very comparable to other 70.3 races she’s done this year, with the exception of Boulder 70.3 where she took on a massive 154g/hr on the bike
      • In the past, Emma has relied on her fluids (specifically carb-rich energy drink mixes) to get carbs on board, but she relied solely on energy chews for fuel in Samorin
      • This was probably a good move as athletes were naturally drinking less because of the cooler conditions. Relying solely on energy drink mixes for fuel in cooler weather can promote overdrinking as the athlete is trying to get carbs on board despite not needing as much sodium and fluid
      • Emma had intended to eat 2 PF 30 Gels on the run. Unfortunately, they fell down her trisuit and she couldn’t get to them! This meant that Emma’s carb intake on the 18km run was zero. Fortunately, she’d fueled well on the bike leg and extremely well pre-race, so she was able to push through to the finish
      • She did report feeling the poorest she had towards the end of the run and noticed her pace dropping off. She also felt uncharacteristically sore the following day and suggested that her recovery was affected by her lower carb and fluid intake on the run


      • Emma adjusted her fueling and hydration strategy to cater for the later than usual race start time, the unfamiliar race duration and the cooler conditions at the inaugural Collins Cup race
      • She hit an average carbohydrate intake of ~50g/hr across the race, ~336ml (~12oz) of fluid and ~142mg/hr of sodium. Whilst these numbers are all a bit lower than Emma’s normal, they were just about adequate for the conditions and reflective of some of the circumstances (i.e. limited aid stations, lost gels)

    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
    The Collins Cup
    Samorin, Slovakia
    28th August, 2021
    Swim Distance
    2.0km / 1.2mi
    Bike Distance
    80.0km / 49.7mi
    Run Distance
    18.0km / 11.2mi
    Total Distance
    100.0km / 62.1mi

    Race conditions

    Weather Conditions
    Min Temp
    18°C / 64°F
    Max Temp
    22°C / 72°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Energy levels were high up until the run where they fell towards a 3/10
    Toilet stops
    Once during the swim
    GI comfort
    No GI issues
    No cramping

    Emma's Thoughts

     The run was a bit of a nightmare, I lost the two gels I was planning on taking down my trisuit and only picked up fluids from the final aid station. But, I was happy with the race overall.

    Emma's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake1805061,200225422
    Per hour5014233663
    Bike and Run
    Total intake1325041,200150420
    Per hour4416739850
    Total intake1325041,100150458
    Per hour6826156978

    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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