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Fenella Langridge's scorecard

Challenge Roth

Sunday 5th September, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 84g

    Carb per hour
  • 584mg

    Sodium per hour
  • 662ml

    Fluid per hour
  • 883mg/L

    Relative sodium concentration
  • 4.05mg/kg

    Caffeine per bodyweight
  • How Fenella hit those numbers

    500ml x PH 1500 (Tablets)
    1 x Bowl of rice and honey
    1 x White bread roll
    1.5 x Coffee
    1 x PF 30 Gel
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    500ml x PH 1500 (Tablets)
    1.5L x PH 1000 (Drink Mix)
    1 x PH Electrolyte Capsule
    10 x PF 30 Gel
    480ml x Plain water
    400ml x Additional fluid in mixed drinks
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
    600ml x Energy drink mix (80g carb)
    0.66 x Energy chew packet (48g carb)
    280ml x Electrolyte drink mix (343mg sodium)
    750ml x PH 1500 (Tablets)
    4 x PH Electrolyte Capsule
    4 x PF 30 Gel
    1L x Plain water
    2 x Energy gel with caffeine (22g carb, 75mg caffeine)
    80ml x Cola

    How Fenella's hydration and fueling went...

      • Fenella had shipped her own race nutrition products from the U.K. to Germany in advance of flying out for the race, only to find that Brexit really does mean Brexit after all and that they would not be arriving on time (We know her pain all too well!)
      • Luckily, fellow PH athlete Laura Siddall was also racing and she very kindly shared some of her PF 30 Gels and an assortment of our electrolytes with Fenella before the race!
      • We helped Fenella create a new plan based on what she was able to get her hands on and she executed that really well, coming in 3rd in a time of 8 hours 27 minutes


      • Fenella has clearly read Andy's blog explaining how to start hydrated, as she used a textbook preloading strategy by mixing PH 1500 with ~500ml (~16oz) of water before the race
      • This meant she started the race well hydrated, which was important in the relatively warm conditions she faced in Roth (temperature range: ~12-25℃ / 54-77°F)
      • Fenella’s sodium intake during the race was ~4,954mg in total, which equated to an average intake of 586mg/hr across the race
      • Despite drinking what on the surface looks like a satisfactory amount of fluid, Fenella mentioned feeling particularly thirsty
      • It’s plausible that her thirst may have been a consequence of most of her fluids being carb-rich drinks (on the bike she had four bottles each containing PF 30 gels, PH tablets and one with additional energy drink mix) rather than more thirst-quenching options like hypotonic drink mixes or even plain water. For more on why hypotonic drinks are better for hydration, check out this blog
      • We've recommended Fenella collects sweat rate data so we can better understand her sodium and fluid intake requirements in relation to her sweat losses
      • The relative sodium concentration of Fenella's intake was ~886mg/L. Going forwards, Fenella could consider increasing her sodium intake in hotter conditions by using PH 1500 in her bottles instead of PH 1000, particularly as her Sweat Test showed she loses an above-average 1,331mg of sodium per litre of sweat


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • As per her Quick Carb Calculator recommendations, Fenella took on 30g of carb before the race by using a PF 30 Gel
      • This, along with her carb-rich breakfast, will have helped her to start the race with her fuel stores topped off
      • Fenella consumed an average of ~84g of carb per hour during the whole race, which broke down as ~113g/hr on the bike and ~57g/hr on the run. This is to be expected, as most triathletes find it easier to consume more carb on the bike leg during a race of this length
      • Fenella believed she fueled enough on the bike and even mentioned she could have had a little more on the run, which would have been ideal to push her into the recommended 60-90g range
      • Fenella rated her energy levels as 7/10 for the whole race. However, she did ‘hit a wall’ 28km into the run and put this down to the heat and the mental challenge of this part of the race, before pushing through to the finish


      • Fenella had a solid race at Roth, coming in 3rd against some tough opposition. She raced hard and executed her adjusted hydration and nutrition plan well.
      • She rated her race satisfaction as 6-7 out of 10. She was able to consume a decent amount of carbohydrate and, going forward, keeping this up on the run leg would help keep her energy levels up right until the finish line

    Key info

    Fenella Langridge

    Sweat sodium concentration
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time
    Normalised power (Bike)

    Event information

    Full distance
    Challenge Roth
    Bavaria, Germany
    5th September, 2021
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    170.0km / 105.6mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    216.0km / 134.2mi
    Bike Elevation
    2,100m / 6,890ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    12°C / 54°F
    Max Temp
    25°C / 77°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    I hit a wall around 28km into the run but put this down to the hot conditions at this point along with it being a mentally challenging part in the race
    Toilet stops
    GI comfort
    At the end of the bike I experienced some burping
    No cramping

    Fenella's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7084,9345,590231883
    Per hour8458466227
    Bike and Run
    Total intake6784,9345,590231
    Per hour9065674431
    Total intake5032,7783,76075739
    Per hour11362784817
    Total intake1752,1561,8301561,178
    Per hour5769959451

    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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