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Fenella Langridge's scorecard

IRONMAN World Championships

Thursday 6th October, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 96g

    Carb per hour
  • 1,352mg

    Sodium per hour
  • 1,145ml

    Fluid per hour
  • 1,181mg/L

    Relative sodium concentration
  • 8.93mg/kg

    Caffeine per bodyweight
  • How Fenella hit those numbers

    1000ml x PH 1500 (Tablet)
    750ml x PH 1500 (Drink Mix)
    1 x Cup of coffee
    0.5 x Cup of rice with honey
    0.5 x Bagel with jam
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    *** Review technique if drinking much at this point!
    20 x PH Electrolyte Capsule
    4 x 750ml Bottles - 105g Carbs each (3 x PF 30 Gel & 0.5 x PF Energy Drink Mix Serving)
    0.3 x PF 30 Energy Chew
    2 x PF 30 Caffeine Gel
    2.85L x Plain water
    3L x PH 1000 (Tablets)
    9 x PH Electrolyte Capsule
    6 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    960ml x Plain water
    960ml x Energy drink (22g carb)

    How Fenella's hydration and fueling went...

      • 2022 was a breakout year for Fenella, who came 2nd at Challenge Roth, with a time of 8:31:41, and she was aiming to replicate a fueling and hydration strategy that had served her well in that race for her first IRONMAN World Championship on ‘The Big Island’
      • She swam with the front pack, clocked the fastest time through T1 and bridged the gap to leader, Lucy Charles-Barclay, in the opening miles. She pushed the pace with Lucy on the bike and lead for a significant proportion of the ride, before being caught and passed by Daniela Ryf around 5 miles before T2
      • Fenella then backed up a very strong ride with a solid 3:16:30 marathon, finishing in 6th place. An excellent performance for her debut World Champs in Kona with a solid execution of her race nutrition strategy


      • Fenella sensibly preloaded both the night before and the morning of the race using PH 1500 (Tablets) to ensure that she started optimally hydrated with her blood plasma volume fully topped off
      • After the swim, Fenella hopped onto her bike which was fully stocked with three pre-mixed bottles and picked another up at special needs, all of which provided carbohydrate in the form of three dissolved PF 30 Gels and electrolytes from half a serving of PF Energy Drink Mix alongside ~690ml (~24oz) of water
      • Fenella knows that she has a high sweat sodium concentration (1,331mg/L) after having a Sweat Test, so she was aware that drink mix alone wouldn’t provide enough for her to see out the race. To solve this issue, she carried and consumed 20 Electrolyte Capsules (taking 2 every half an hour) which provided the majority of her sodium
      • This resulted in an intake of ~5.3L (~180oz) fluid (~1,126ml/h / 38oz/h) whilst she was on the bike (~59% more than she drank in Roth), with a relative sodium concentration of 1,130mg/L, which will have certainly replaced a good proportion of her losses
      • Fenella ran out of T2 with yet another Electrolyte Capsule that she took in with a 500ml/16oz soft flask which contained PH 1000 (Tablet). She then utilised the professional aid stations well, picking up no less than five 500ml (16oz) bottles which all contained PH 1000 (Tablets) and a total of eight more Electrolyte Capsules
      • Alongside this she took 16 cups of water and 16 cups of Energy Drink from the regular on-course aid stations, resulting in her intake being ~1.5L/h (48oz/h) on the run with a relative sodium concentration of ~1,235mg/L (mg/32oz). This undoubtedly replaced a good proportion of her sweat losses in these brutal conditions and likely helped her avoid cramping up on the day
      • There is some scientific evidence that the gut struggles to absorb fluid volumes of more than ~1.5L (48oz). And, while Fenella has undergone some rigorous gut training in recent times, this was likely a contributing factor to her feeling a bit nauseous during the last 10km of the marathon
      • We’ve noticed that, whilst a lot of triathletes try to ‘frontload’ their fluid intake while they’re on the bike, Fenella has actually consumed more on the run than the bike in some of the races we have analysed. Aiming to get more in on the bike so that she can decrease her consumption on the run might be something Fenella could look at to see if it reduces the nausea she sometimes experiences towards the end of the race


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • With her aim to replicate her Challenge Roth performance by hitting around 100g of carb per hour, Fenella had a rigorous strategy planned out for the majority of the race
      • She carb loaded with foods including rice and bagels for breakfast, as well as having a PF 30 Gel and PF 30 Caffeine Gel within the last 30 minutes before her start time to ensure both her intramuscular glycogen stores and blood glucose were optimally topped up for maximum energy availability
      • On the bike, she had four 750ml (24oz) pre-mixed bottles containing ~105g carb each, utilising our water soluble PF 30 Gel and a half serving of PF Energy Drink Mix. She also took in two PF 30 Caffeine Gels, timing them strategically at the halfway point and with 10km until transition
      • On the run, Fenella had another five PF 30 Gels and two PF 30 Caffeine Gels, which she spread evenly across the pro aid stations. When considering the 16 cups of Energy Drink she picked up from regular aid stations, she had a total average carb intake of ~96g/h, which is above the general 60-90g/h recommendation from our Quick Carb Calculator, but is another bit of evidence that some athletes can tolerate more than 90 grams per hour. This is something Fenella has been working on all season in training and the gut training seems to have paid off
      • Fenella also utilised the benefits of caffeine well, hitting a total race intake of ~500mg using PF 30 Caffeine Gels. This works out to be ~8.93mg/kg, falling above the general 3-6mg/kg recommendation. For Fenella, who clearly tolerates caffeine well, this intake can be deemed appropriate based on past experience. However, we wouldn’t recommend going any higher than this in future races in order to minimise the risk of the associated symptoms of taking in too much caffeine


      • Fenella raced very courageously at her first IRONMAN World Championships in Kona. She executed her fueling and hydration strategy brilliantly, feeling no particular energy dips throughout the race, and had the ability to pee right away after the race for doping control (suggesting minimal dehydration)
      • Going forward, Fenella may want to look at the timing of her fluid intake and how much she can tolerate on the run to see whether adjusting this can reduce the nausea she sometimes experiences towards the end of the race

    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

    Full distance
    IRONMAN World Championships
    Kona, Hawaii
    6th October, 2022
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi
    Bike Elevation
    1,772m / 5,814ft
    Run Elevation
    307m / 1,007ft
    Total Elevation
    2,079m / 6,821ft

    Race conditions

    Weather Conditions
    Very Hot and Humid
    No Rain
    Min Temp
    25°C / 77°F
    Max Temp
    31°C / 88°F
    Avg Temp
    29°C / 84°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    After a couple of last minute changes I was a bit apprehensive, but it worked well given it was so hot
    Energy levels
    Toilet stops
    Right at the end of the bike leg and a couple on the run
    GI comfort
    Really good until the last 10km of the run when I wanted to throw up
    No cramping

    Fenella's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake86112,07710,2305001,181
    Per hour961,3521,14556
    Bike and Run
    Total intake80112,07710,2304001,181
    Per hour1001,5131,28150
    Total intake4896,0005,3102001,130
    Per hour1041,2721,12642
    Total intake3126,0774,9202001,235
    Per hour951,8601,50661

    Data Confidence







    There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.

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