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

Show me

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	Relative sodium concentration (mg/L)	422
Per hour	50	142	336	63		422
Bike and Run
Total intake	132	504	1,200	150	420
Per hour	44	167	398	50	420
Bike
Total intake	132	504	1,100	150	458
Per hour	68	261	569	78	458

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.

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