4th
Fenella Langridge's scorecard
Challenge The Championship
Sunday 22nd May, 2022
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
84g
Carb per hour
545mg
Sodium per hour
384ml
Fluid per hour
1,418mg/L
Relative sodium concentration
4.02mg/kg
Caffeine per bodyweight
How Fenella hit those numbers
How Fenella's hydration and fueling went...
- Considering Fenella raced the IM World Championships just two weeks before, she had a solid day at the Challenge Championships
- After emerging from the lake swim in 3rd place, Fenella put together an impressive bike ride where she crushed her fuel and hydration plan
- The multi-terrain half-marathon run saw several athletes struggle to find a rhythm, but Fenella held strong to finish 4th against a stellar field of athletes
Hydration
- Fenella preloaded like she usually does with two PH 1500 tablets in ~1L/32oz of water on the morning of the race. This will have ensured her blood plasma volume was optimal, thus reducing the load placed on her cardiovascular system when pumping blood around the body
- On the bike, Fenella drank two bottles of PH 1500 which both had a PF 90 Gel in, giving her a total fluid intake of ~1.3L/42oz which equated to ~578ml/hr; a quantity in line with what we’ve seen Fenella drink previously
- Her average relative sodium concentration was ~1,418mg/L across the whole race, which considering her sweat sodium concentration of 1,331mg/L - measured by our Advanced Sweat Test - she will have replaced a large proportion of the sodium she lost in her sweat
- Fenella didn’t take a lot of fluid on the run, only grabbing water from a few aid stations and averaging ~226ml/hr (~8oz/hr). This number is lower than we saw Fenella drink at the IM World Championships and at IM Mallorca, but the temperatures at both these races were considerably higher than in Samorin, so Fenella sensibly dialled back her fluid intake. We would still recommend she increases her fluid intake on the run slightly, and perhaps include some sodium by taking Electrolyte Capsules as temperatures were approaching ~23℃/73℉ by the time she started the final run leg
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Fenella ate her usual bowl of rice with some honey and banana for breakfast so she started the race with loaded glycogen stores. She also got a decent caffeine hit from a mug of black coffee to help her mentally prepare to race hard
- To ensure her bloodstream had plenty of carbohydrates circulating before the start, Fenella took a caffeinated energy gel ~20 minutes before the swim start. Fenella also used two caffeinated energy gels (75mg caffeine each) during the race, giving her a total intake of ~225mg of caffeine(4.02mg per kg of bodyweight). This quantity falls within the recommended range of 3-6mg/kg, and is a quantity we have seen her have success with in previous races
- To fuel the second-fastest female pro bike split, she took on ~221g of carb which is an impressive ~98g/hr. Fenella has spent a long time training her gut to tolerate this high quantity of carbs, and now reaps the performance rewards associated with a greater carb intake
- On the run, she sensibly put a Bite Valve on the top of her PF 90 Gel before the race, so she could fuel regularly on the run without thinking about opening packets or disposing of litter, helping her to hit ~79g/hr with ease
Conclusions
- Overall, Fenella raced well on fatigued legs to finish 4th in 4 hours 13 minutes. Her dialled fueling plan was well executed, thus ensuring her energy and hydration levels were sustained throughout the whole race
- She rated her race satisfaction at 6.5 out of 10, saying she just “didn’t have the bounce in her legs to push the run as hard as she wanted” but “considering I raced IM World Champs two weeks ago, I’m pretty happy”
Key info
Fenella Langridge
Female
56kg
Sweat sodium concentration
1,331mg/L
Sweat sodium classification
Very High
* determined by a PH Advanced Sweat Test
Result
Position
4th
Overall Time
4:13:01
Swim Time
0:26:22
Bike Time
2:15:35
Run Time
1:25:37
Event information
Sport
Triathlon
Discipline
Middle distance
Event
Challenge The Championship
Location
Samorin, Slovakia
Date
22nd May, 2022
Website
Swim Distance
1.9km / 1.2mi
Bike Distance
90.1km / 56.0mi
Run Distance
21.1km / 13.1mi
Total Distance
113.1km / 70.3mi
Race conditions
Weather Conditions
Hot
Precipitation
No Rain
Min Temp
12°C / 54°F
Max Temp
23°C / 73°F
Avg Temp
18°C / 64°F
Humidity
51%
Athlete feedback
Race Satisfaction
8/10
Hydration rating
7/10
Was a little thirsty on the run
Energy levels
8/10
Pretty stable energy levels throughout, although I would have liked more energy on the run!
Toilet stops
No
GI comfort
9/10
Cramping
No cramping
Fenella's Thoughts
Solid performance throughout. It was nice to be able to put a race together so soon after World Champs
Fenella's full stats
Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
---|---|---|---|---|---|
Overall | |||||
Total intake | 355 | 2,297 | 1,620 | 225 | 1,418 |
Per hour | 84 | 545 | 384 | 53 | |
Bike and Run | |||||
Total intake | 333 | 2,281 | 1,620 | 150 | 1,408 |
Per hour | 91 | 622 | 442 | 41 | |
Bike | |||||
Total intake | 221 | 2,266 | 1,300 | 75 | 1,743 |
Per hour | 98 | 1,007 | 578 | 33 | |
Run | |||||
Total intake | 112 | 16 | 320 | 75 | 49 |
Per hour | 79 | 11 | 226 | 53 |
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.