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Fenella Langridge's scorecard

PTO European Open

Saturday 6th May, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 99g

    Carb per hour
  • 548mg

    Sodium per hour
  • 686ml

    Fluid per hour
  • 798mg/L

    Relative sodium concentration
  • 5.66mg/kg

    Caffeine per bodyweight
  • How Fenella hit those numbers

    750ml x PH 1500 (Tablet)
    1 x PF 30 Gel
    2 x Mugs of Coffee
    500ml x Plain Water
    1 x PF 30 Caffeine Gel
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    5 x PH Electrolyte Capsule
    1 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    2 x PF 90 Gel
    1.3L x Plain water
    400ml x PH 1500 (Tablets)
    1 x PH Electrolyte Capsule
    2 x PF 30 Gel
    750ml x Plain water
    180ml x Cola

    How Fenella's hydration and fueling went...

      • Fenella began her 2023 campaign against arguably one of the deepest fields of professional triathletes there has ever been at the PTO European Open on the island of Ibiza, Spain
      • She didn’t have the day she’d anticipated after a strong swim, as Fenella suffered with dwindling energy levels towards the end of the bike, and her run was below the standard she was expecting
      • Her fuel and hydration strategy was fairly solid on the surface, with a few minor timing considerations to iron out for future races which are this intense


      • With temperatures expected to be fairly warm by UK athletes’ standards (~21℃ / 70℉), Fenella decided to preload like she normally does with some PH 1500 with her dinner beforehand, and another ~750ml (24oz) of PH 1500 with her breakfast on race day
      • However, she also drank ~500ml (16oz) of plain water, which will have diluted the relative sodium concentration somewhat, limiting the effectiveness of the sodium preload. In future, she should limit the amount of plain water consumed before a race, as her body may not be able to retain it, and it could just be peed out later on
      • During the race, Fenella’s hydration involved two 750ml (24oz) bottles which had ~650ml (21oz) of water in, with the rest of the space taken up by gels. She also took five Electrolyte Capsules throughout the 80km bike discipline, giving her a relative sodium concentration of ~962 milligrams of sodium per litre (32oz) of water
      • Fenella is a salty sweater with a sweat sodium concentration of 1,331mg/L (mg/32oz). She usually front-loads her sodium intake on the bike (~1,592mg/L at IRONMAN South Africa and ~1,743mg/L at both the IRONMAN World Champs in Utah and the Challenge Championships). This time her bike intake was much lower (~962mg/L), and as sodium depletion is known to cause muscle cramps, it could potentially help explain the cramps in her quadriceps at the start of the run
      • During the run, Fenella’s sodium intake relative to her fluid consumption was lower again, at ~639mg/L (mg/32oz). This was likely caused by her high fluid consumption (~1.06L / 32oz per hour) as the temperatures rose. In future, when she decides to drink more she should aim to increase her sodium intake as well in order to maintain a higher relative concentration


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Fenella prepared for this race well with a high-carb breakfast, topped off with a PF 30 Gel, and ~15 minutes before the swim start she took an additional PF 30 Caffeine Gel to peak her alertness and blood glucose levels
      • During the bike Fenella had two 750ml (24oz) bottles loaded with a PF 90 Gel in each, a PF 30 Gel in one, and a PF 30 Caffeine Gel in the other, giving her two bottles with ~120g of carbs in each
      • She finished both of these, and took an additional Caffeine Gel to bring her average carb intake on the bike to ~128g per hour. This is the highest amount of carb we’ve ever seen Fenella have on the bike, perhaps due to the slightly shorter distance compared to an IRONMAN 70.3, but following a similar plan
      • This high carb intake, coupled with the reduced sodium intake, could have reduced her sodium-glucose cotransporter's ability to absorb glucose into the muscles. This in turn may have caused her below-normal energy levels towards the end of the bike and start of the run, despite her carb intake actually being very high
      • During the run, Fenella carried two PF 30 Gels with her out of transition, and picked up two large cups of Coca Cola towards the end, giving her a total carb intake of ~81g. This averaged out across the 1:15 run split to ~64g per hour
      • Throughout the entire race Fenella averaged ~99g per hour, which is very similar to some of her previous race intakes (~96g/h at IRONMAN Hawaii, ~99g/h at Challenge Roth). Due to the expected high-intensity nature of this run during this race, Fenella’s plan was to front-load her carb intake on the bike, to allow for a lower intake when running at a faster pace
      • Fenella also had some sickness feelings during the race, and felt like she needed to gag. This, again, could be due to the higher carb intake on the bike. Next time Fenella should aim to reduce the difference in hourly carb intake between the bike and run, and bring her bike sodium intake closer to her sweat sodium concentration to help facilitate the absorption of carbs


      • The PTO European Open was a hard-and-fast race against the best triathletes on the planet, and Fenella was pleased to be in the mix for the most part despite not having her best day
      • For future races, she should look to push up the relative sodium concentration of her drinks to more closely match her sweat sodium concentration. This will help with carbohydrate absorption and potentially improve her perception of energy availability

    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

    Event information

    Middle distance
    PTO European Open
    Ibiza, Spain
    6th May, 2023
    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
    No Rain
    Min Temp
    18°C / 64°F
    Max Temp
    23°C / 73°F
    Avg Temp
    21°C / 70°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I felt quite thirsty on the run, like the aid stations were really far apart
    Energy levels
    GI comfort
    I felt like gagging at some points, like I wanted to be sick
    Mild cramps that I could push through

    Fenella's Thoughts

     I just couldn't get the legs going for some reason, I just didn't feel myself out there

    Fenella's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3812,1002,630317798
    Per hour9954868683
    Bike and Run
    Total intake3512,1002,630217798
    Per hour10462478165
    Total intake2701,2501,300200962
    Per hour12859161494
    Total intake818501,33017639
    Per hour646801,06414

    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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