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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

    finish
    star
    bottle
     
    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)
     
     
    *** Review technique if drinking much at this point!
     
     
    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

    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
    1:5:06

    Event information

    Sport
    Triathlon
    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 intake1805061,200225422
    Per hour5014233663
    Bike and Run
    Total intake1325041,200150420
    Per hour4416739850
    Bike
    Total intake1325041,100150458
    Per hour6826156978

    Data Confidence

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    There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles, brands, quantities, flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

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