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Gro Hege Jermstad's scorecard

IRONMAN® World Championships

Thursday 6th October, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 73g

    Carb per hour
  • 966mg

    Sodium per hour
  • 736ml

    Fluid per hour
  • 1,313mg/L

    Relative sodium concentration
  • 510mg

    Total caffeine
  • How Gro hit those numbers

    500ml x PF Energy Drink Mix (with 2 additional PH 1500 Tablets)
    100g x Rice Porridge with Coconut milk and Maple Syrup
    2 x Banana
    2 x Cups of Black Coffee
    1 x PF 30 Caffeine Gel
    *** Review technique if drinking much at this point!
    1.8L x PH 1500 (Tablets)
    1L x PF Energy Drink Mix
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    1.05L x Plain water
    2L x Energy Drink Mix
    300ml x PH 1500 (Tablets)
    6 x PH Electrolyte Capsule
    3 x PF 30 Caffeine Gel
    2 x PF 90 Gel
    1.92L x Plain water
    120ml x Cola

    How Gro's hydration and fueling went...

      • Gro raced the IRONMAN World Championships as part of the 2022 Zwift Tri Academy who have been supported by PF&H
      • Narrowly missing out on a top 10 finish, Gro put together, in her own words “one of my best performances to date” to finish 11th among this world class field


      • Gro made sure to preload like she normally does with 500ml (16oz) PH 1500 the night before the race, and again the morning of the race with 500ml (16oz) of PF Carb & Electrolyte Drink Mix with two PH 1500 (Tablets) in
      • This slightly exceeds the relatively sodium concentration recommended for optimal blood plasma volume expansion of ~1,500mg per litre (32oz), but Gro knew how important hydration was going to be for this race and wanted to top off her sodium levels to the best of her ability
      • On the bike Gro added PH 1500 (Tablets) to the majority of her energy drinks, consuming a total of ~7,000mg of sodium mixed in ~5.85L (198 oz) giving her a relative sodium concentration of ~1,197mg/L (mg/32oz)
      • Gro has a reasonably high sweat sodium concentration of 1,146mg/L (mg/32oz), meaning her sodium intake during the bike will have come impressively close to replacing the majority of her sweat-associated losses
      • During the run, Gro left transition with a Soft Flask preloaded with three PH 1500 (Tablets), which she filled with water from the first aid station. Only managing to fill this to ~300ml (10oz) meant her flask was very highly concentrated, but Gro drank cups of water from each subsequent aid station to dilute this down to a tolerable level
      • Gro made sure to tape three Electrolyte Capsules to her PF 90 Energy Gels and took them in regular intervals once her Soft Flask was empty
      • In total Gro estimated her water intake from picking up aid station cups to be ~1.92L (63oz), meaning across ~11 hours of racing she averaged ~736ml (23oz) with a relative sodium concentration of ~1,313mg/L (mg/32oz)


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Knowing how vast the energy demands of an IRONMAN triathlon are, Gro made sure her stored glycogen levels were topped up with a carb-rich breakfast the morning before the race with 100g of rice porridge with coconut milk and some maple syrup along with two bananas
      • As a frequent caffeine user, Gro also planned to tap into the endurance performance benefits associated with it by having two cups of black coffee. She also had a PF 30 Caffeine Gel ~20 minutes before the swim start to help top off her blood glucose levels and potentially reduce her perception of effort later on in the swim
      • Due to the large transition area in Kona, Gro was able to take a PF 30 Energy Gel whilst running to her bike after the swim to save time, meaning she could settle into the more technical early stages of the bike without worrying about fueling
      • Gro predominantly uses fluids as her main source of carbohydrates with a mixture of Energy drink mix and [PFCarb & electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/, along with an additional PF 30 Caffeine Gel at the halfway point. In total Gro took ~494g of carb giving her an average intake of ~85g per hour which was spot on her pre-race fueling target
      • On the run, Gro carried two PF 90 Gels with her out of T2 along with two PF 30 Caffeine Gels). She also picked up a third PF 30 Caffeine Gel) at the special needs aid station, and along with the three cups of Coca Cola brought her carb intake for the run to ~288g which averages out at ~71g/h
      • Across the whole race, Gro averaged an impressive 73g/h of carb which is very similar to her previous intakes this season
      • She also took around 510 milligrams of caffeine which will likely have tipped her above the 3-6g/kg recommended dose for the optimal performance boost, however her tolerance is likely quite high due to several years as a frequent caffeine user which is why it didn’t negatively impact her performance
      • Further to this, Gro rated her energy levels and GI comfort 10/10 saying she “had no lows in energy and I felt comfortable the whole way” which further supports the caffeine didn’t negatively affect her


      • Gro’s performance in Kona was her first iron-distance triathlon with no GI discomfort or energy lulls. This is testament to the frequent and rigorous gut training which she has built into her sessions to increase her stomachs tolerance to carb intake
      • Rating her race satisfaction 10 (out of 10), she told the team at PF&H that she couldn’t have been happier with how her fueling and hydration went, and wouldn’t have changed a thing about her strategy

    Key info

    Gro Hege Jermstad



    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

    Energy levels
    I didn't feel weak at any point
    GI comfort
    No Discomfort at all

    Gro's Thoughts

     I'm glad to have put in a strong performance, especially after my watch died on the bike!

    Gro's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake81310,7508,1905101,313
    Per hour7396673646
    Bike and Run
    Total intake78310,7508,1904101,313
    Per hour801,09583442
    Total intake4947,0005,8501001,197
    Per hour851,2101,01217
    Total intake2883,7502,3403101,603
    Per hour7193058077

    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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