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Fenella Langridge

Pro

Challenge The Championship

22nd May, 2022
Slovakia
Samorin
4th, FPRO
Triathlon, Middle distance - 113.1km
18°C
, Hot
4hrs 13mins
more race details

Fenella's headline numbers

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~84
g
Carb per hour
Recommended 90g/h+
~384
ml
Fluid per hour
Recommended 500-1,000ml/h
~1,418
mg
Sodium per litre
Recommended 1100-1500mg/L
~4.0
mg
Caffeine per kg
Recommended 3-6mg/kg

Fenella's strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-rich meal
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
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T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~84
g
Fenella's Energy Rating
8
/10
"I had pretty stable energy levels throughout, although I would have liked more energy on the run! "
Our thoughts

To fuel the second-fastest female pro bike split in the race, Fenella consumed an impressive amount of carb, including a couple of PF 90 Gels. She has spent a long time training her gut to tolerate this high quantity of carbs, and now reaps the performance rewards associated with a higher carb intake. On the run, Fenella used another PF 90 Gel which, thanks to the screw-top lid, allowed her to not think about opening packets or disposing of litter, helping hit her carb numbers with ease.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Fenella1331mg/L
Fenella has been Sweat Tested to dial in her hydration plan

Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.

Given Fenella’s losses are High (1,331mg/L), nailing her hydration strategy becomes especially crucial when it’s hot and/or humid.

Learn more
Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 500-1,000ml/h
~384
ml
Sodium per litre
Recommended 1100-1500mg/L
~1,418
mg
Fenella's Hydration Rating
7
/10
"I was a little thirsty on the run. "
Our thoughts

On the bike, Fenella drank two bottles of PH 1500 to hit a solid fluid volume, which we’ve seen her drink previously. Considering her high sweat sodium concentration, measured by our Sweat Test, she appropriately replaced a large proportion of the sodium she lost. Fenella didn’t take a lot of fluid on the run, only grabbing water from a few aid stations, leading to her overall fluid intake being lower than what she did at the IRONMAN® World Championships and at IRONMAN® Mallorca. However, the temperatures at both of those races were considerably higher than in Samorin, so Fenella sensibly dialled back her fluid intake to match the conditions. We would still recommend she increases her fluid intake on the run slightly, and perhaps include some additional sodium by taking a couple of Electrolyte Capsules as temperatures were approaching ~23℃ / 73℉ by the time she started the final run leg.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Pre-caffeinated
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T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~4.0
mg
Our thoughts

Fenella used two caffeinated energy gels during the race, giving her a total intake that fell within the recommended range of 3-6mg/kg. This is a quantity we have seen her have success with in previous races, highlighting that she is accustomed to the ergogenic benefits that the stimulant provides.

How Fenella hit her numbers

Here's everything that Fenella ate and drank on the day...

Fenella's weapons of choice

Final thoughts

Fenella's Satisfaction Rating
8
/10
A solid performance throughout. It was nice to be able to put a race together so soon after the IRONMAN® World Champs.
Fenella
Overall, Fenella raced well on fatigued legs to finish 4th. She executed her well-planned fuel and hydration strategy, ensuring her energy and hydration levels were on track throughout the whole race. For future races, increasing both her fluid and sodium intake on the run will help her match her losses more closely right until the finish line.
PF&H

Fenella's full stats

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Overall
355g total carb
84g per hour
1,620ml total fluid
384ml per hour
2,297mg total sodium
545mg per hour
1,418mg
Sodium per litre
225mg total caffeine
4.0mg per kg
Bike and Run
Bike
Run

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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.

Fenella's recent case studies

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