1st
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
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
Hydration
- 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
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
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
Conclusions
- 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
Female
Sweat sodium concentration
716mg/L
Sweat sodium classification
Low
* determined by a PH Advanced Sweat Test
Result
Position
1st
Overall Time
3:34:36
Swim Time
0:29:20
Bike Time
1:56:32
Run Time
1:05:06
Event information
Sport
Triathlon
Discipline
Middle distance
Event
The Collins Cup
Location
Samorin, Slovakia
Date
28th August, 2021
Website
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
Hot
Precipitation
Rain
Min Temp
18°C / 64°F
Max Temp
22°C / 72°F
Avg Temp
20°C / 68°F
Humidity
42%
Athlete feedback
Race Satisfaction
8/10
Hydration rating
5/10
Energy levels
7/10
Energy levels were high up until the run where they fell towards a 3/10
Toilet stops
Yes
Once during the swim
GI comfort
10/10
No GI issues
Cramping
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) | |
---|---|---|---|---|---|
Overall | |||||
Total intake | 180 | 506 | 1,200 | 225 | 422 |
Per hour | 50 | 142 | 336 | 63 | |
Bike and Run | |||||
Total intake | 132 | 504 | 1,200 | 150 | 420 |
Per hour | 44 | 167 | 398 | 50 | |
Bike | |||||
Total intake | 132 | 504 | 1,100 | 150 | 458 |
Per hour | 68 | 261 | 569 | 78 |
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.