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Fenella Langridge's scorecard

IRONMAN Mallorca

Saturday 16th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 71g

    Carb per hour
  • 628mg

    Sodium per hour
  • 664ml

    Fluid per hour
  • 945mg/L

    Relative sodium concentration
  • 5.26mg/kg

    Caffeine per bodyweight
  • How Fenella hit those numbers

    750ml x PH 1000 (Drink Mix)
    1L x PH 1500 (Tablets)
    2 x Coffee
    1 x Baguette
    100g x Rice and jam
    1 x PF 30 Gel
    *** Try to avoid drinking too much at this point in the race!
    1L x PH 1500 (Tablets)
    2 x PH Electrolyte Capsule
    2 x PF 30 Gel
    850ml x Plain water
    -700ml x Additional fluid in mixed drinks
    1 x Energy gel (25g carb)
    2 x Energy gel with caffeine (22g carb, 75mg caffeine)
    1.2L x Energy drink mix (80g carb)
    1 x Energy chew packet with electrolytes (48g carb, 200mg sodium)
    1.5L x Energy drink (36g carb)
    1L x PH 1500 (Tablets)
    1 x PH Electrolyte Capsule
    1L x PF Carb & Electrolyte Drink Mix
    1.8L x Plain water
    -1489ml x Additional fluid in mixed drinks
    4 x Energy gel (22g carb)
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)

    How Fenella's hydration and fueling went...

      • Fenella had a tough race at IM Mallorca on the 16th October, coming in 7th in a time of 9 hours and 16 minutes. The race didn’t go to plan on the day with a dropped bottle, back pain and dips in energy and motivation. Fenella said ‘it was a difficult day’ and rated her race satisfaction as a 3 out of 10
      • After a ‘high volume of racing and traveling’, she feels that the race was ‘average, not bad but not what I am capable of’. Fenella planned to use her solid hydration and fuelling strategy which she is accustomed to, however she lost one bottle and struggled to pick up from the limited aid stations throughout


      • On average, Fenella drank ~664ml/23oz of fluid per hour across the race, on the bike this consisted of two 750ml pre-mixed bottles, one 750ml/25oz bottle of plain water, two 750ml/25oz bottles of energy drink and on the run this was two ~250ml pre-mixed bottles and ~12 cups of water from aid stations. This volume is almost identical to her fluid intake at Challenge Roth in very similar conditions
      • Although we do not have any sweat rate data from Fenella, this seems to be an adequate amount of fluid replacement based on prior experience. This time she did not mention feeling thirsty and she reported peeing a couple of times, as would be expected, which suggests that she did not under hydrate. She rated her hydration strategy as a 7 out of 10, agreeing with our views by saying that ‘even after dropping a bottle I was able to maintain good fluid intake’
      • In terms of sodium, Fenella consumed ~628mg/hr. In relation to the volume of fluid she was drinking this equates to a relative sodium concentration of ~945mg/L. Higher than at Roth (~886mg/L), she will have been replacing a greater proportion of her high sweat sodium losses (1,331mg/L). Considering she dropped a bottle containing PH electrolyte tablets this is a decent intake of sodium and she said having a ‘personal bottle on the run meant I could consume some more electrolytes’


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • As Fenella has done before previous races, she ate a breakfast high in carbohydrate and met the Quick Carb Calculator’s recommendation of 30g carb 15 minutes before the start of the swim by consuming a PF 30 Energy Gel. These will have topped up her fuel stores well prior to the race
      • Fenella’s intake was greatly influenced by dropping one of her carb and sodium rich bottles during the bike leg, but she still drank her other bottles, and had a range of gels and chews. As a result, she consumed an average of ~71g carb per hour; this was a higher ~86g/hr on the bike and ~59g/hr on the run. By adjusting slightly and picking up some on course products she was able to reach our recommended carb range (60-90g/hr)
      • We know from previous races Fenella can successfully tolerate really high carb intakes pushing 90g/hr (~84g/hr at Challenge Roth), therefore picking up a few extra gels may have been beneficial, especially on the bike, to hit those higher numbers. Fenella did mention that unfortunately she missed a few energy drink bottles at aid stations which would have increased her intake
      • She experienced no GI issues as would be expected considering we have seen her hit very high numbers while maintaining GI comfort previously. She rated her energy levels as a low 2/3 out of 10 stating that she felt some ‘real highs and lows’. Fenella’s carb intake was at a decent amount but considering she is used to an even higher intake (~113g/hr on bike at Challenge Roth) then this could link to her energy dips. In addition, Fenella has had a big season with lots of racing and travelling so an element of residual fatigue may plausibly have influenced how she was feeling during this final race of the season as well
      • Fenella had coffee before the race and consumed a couple of caffeine gels on both the bike and the run. This meant during the race she had a total of ~300mg caffeine which equates to 5.26mg/kg body weight. This is a good moderate/large dose which falls within the recommended caffeine intake for performance of 3-6mg/kg body weight


      • Overall, Fenella pushed through back pain and lows in motivation to finish IM Mallorca in 9 hours 16 minutes. Despite losing a bottle on the bike, she was able to achieve decent numbers, especially in terms of fluid, by picking up various energy drinks and water from on-course aid stations
      • We know Fenella can achieve high carb numbers, she hit over 80g/hr on average and over 110g/hr on the bike at Challenge Roth, so if possible picking up a few more gels on the bike to replace the lost bottle and push towards the top end of the recommended range may have helped her keep her energy levels up aiding her performance. But, in this instance, we must consider that fuelling and a lack of energy were not necessarily the main limiting factors, and take into account the big season that Fenella was coming to the end of

    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 Mallorca
    Alcudia, Mallorca
    16th October, 2021
    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
    1,920m / 6,299ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    14°C / 57°F
    Max Temp
    23°C / 73°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Even after dropping a bottle I felt I was able to maintain good fluid intake
    Energy levels
    Some real highs and lows
    Toilet stops
    Two short pees and one longer pee on the bike
    GI comfort
    Twinges but not full-on cramps

    Fenella's Thoughts

     I feel race performance is down to high volume of racing and traveling. The race itself was just average, not bad and not what I am capable of.

    Fenella's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake6565,8206,161300945
    Per hour7162866432
    Bike and Run
    Total intake6265,8206,161300945
    Per hour7569673636
    Total intake4313,0243,850150785
    Per hour8660176530
    Total intake1962,7972,3111501,210
    Per hour5983969345

    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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