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Harry Palmer's scorecard

IRONMAN 70.3 Swansea

Sunday 7th August, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 88g

    Carb per hour
  • 364mg

    Sodium per hour
  • 609ml

    Fluid per hour
  • 599mg/L

    Relative sodium concentration
  • 19mg

    Total caffeine
  • How Harry hit those numbers

    750ml x PH 1500 (Drink Mix)
    2 x Pieces of white toast with jam
    1 x PF 30 Gel
    *** Review technique if drinking much at this point!
    1L x PH 1500 (Drink Mix)
    4 x PF 30 Gel
    1 x PF 90 Gel
    1.025L x Plain water
    0.75 x PF 90 Gel
    240ml x Plain water
    240ml x Coca Cola Original

    How Harry's hydration and fueling went...

      • Harry had another consistent race at IM 70.3 Swansea, finishing 6th amongst a high calibre field including two time Olympic triathlon champion Alistair Brownlee
      • In a day where he forgot his bike computer and so was essentially “racing blind”, Harry managed his efforts well, sticking to a familiar fueling and hydration strategy and enjoying the raw racing that it brought


      • Having worked with the team here at PF&H for a while now, Harry knows how important starting each race hydrated is, and so he preloaded the night before with one PH 1500 (Tablet) in ~1L/32oz water. This is a weaker relative sodium concentration than we recommend for preloading, and so in future he should consider reducing the total volume of water (~500ml/16oz), so to avoid diluting the sodium too much and achieve a more optimal concentration
      • Furthermore, the morning of the race he drank ~750ml/24oz water with a PH 1500 (Tablet) in, which perhaps wouldn’t have achieved the optimal hydration status heading into the race
      • During the bike, Harry had a 1L/32oz bottle with two PH 1500 (Drink Mix) packets in, two 500ml/16oz bottles with gels in that he topped up with plain water (~630ml/22oz water between the two bottles). He also grabbed a 750ml/24oz bottle of plain water from the on-course aid station, which he drank half of and poured the rest over his head to keep himself cool
      • In total, Harry drank just over 2L/64oz of fluid, with a relative sodium concentration of ~741mg per litre. Given his sweat sodium concentration of 921mg/L, measured by our Sweat Test, he should consider increasing his sodium intake on the bike to more closely match his sweat losses
      • Harry stepped off the bike having ridden hard, and so was pleased to discover his run legs hadn’t totally deserted him as a consequence. He managed to pick up a cup of water and a cup of Coca Cola from six aid stations, giving him a total fluid intake on the run of ~480ml/16oz, which averaged into ~384ml/12oz per hour
      • Across the whole race, Harry drank ~609ml/20oz per hour which is a higher intake than we’ve seen Harry drink previously. Despite this, he should still aim to have some sodium on the run, either by taking a couple of Electrolyte Capsules with him or by picking up some of the on-course nutrition, particularly during warmer races


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • The night before the race, Harry had a hearty spaghetti bolognese to ensure his fuel stores were topped off. Harry understands that to perform well over events of this length, he has to ensure his muscles are adequately storing as much glycogen as then can to give him maximal energy reserves during the race
      • To ensure his stored glycogen lasted as long as possible, he took a PF 30 Gel within 30 minutes before the start. This will have circulated in his blood fairly quickly, thus sparing his stored glycogen for later in the race
      • On the bike Harry had his carb split into his usual two 500ml/16oz bottles; one with four PF 30 Gels in, one with a PF 90 Gel, both topped up with water. This is a common strategy amongst long-course triathletes, not wishing to open several gel packets whilst riding at high speeds
      • Harry said that towards the end of the bike “as the pace was so hard, I thought about taking another gel, but decided not to as my back was quite sore and I wasn’t sure if I was going to attempt the run”. As he averaged ~91g of carb per hour on the bike, he still did a decent job of fueling, but this is slightly below his previous race intake of ~107g/h
      • Positively, he did mention that he felt “more comfortable tolerating a high carb intake on the bike” this time around compared to previous races, indicating that his rigorous gut training in recent months is paying dividends
      • On the run Harry took a PF 90 Gel and finished ¾ of it before his “stomach dropped” with around 5k to go
      • To top up his carb and caffeine levels during the run he picked up ~240ml/8oz Coca Cola from the aid stations, and he finished the run having averaged ~74g/h, totalling ~88g/h over the entire race
      • This is an impressive average for ~4 hours of racing, and is the highest we’ve seen Harry hit, partly due to the dramatic increase in carb consumption on the run which helped him stay strong in the latter stages, despite his stomach cramps


      • Harry finished the race feeling frustrated about forgetting his bike computer and subsequently not being able to quantify his cycling efforts. However, upon reflection he accepted that this is part of racing, and that learning to race on how he feels, rather than just listening to the data, is a valuable skill to have
      • In terms of his intake, hitting the highest carb and fluid numbers we’ve seen without upsetting his stomach is a big step forward, and he is starting to reap the benefits of his persistent gut training
      • Harry’s now switching his focus towards the full-distance, aiming to tackle the infamous IM Wales in September - best of luck Harry!

    Key info

    Harry Palmer

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IRONMAN 70.3 Swansea
    Swansea, Wales
    7th August, 2022
    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
    No Rain
    Min Temp
    13°C / 55°F
    Max Temp
    20°C / 68°F
    Avg Temp
    18°C / 64°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    No real lows, just the pace on the bike was HARD!
    Toilet stops
    GI comfort
    All fine until ~5k to go when my stomach dropped
    No cramping

    Harry's Thoughts

     On the day I got the best result out of myself

    Harry's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3631,5002,50519599
    Per hour883646095
    Bike and Run
    Total intake3331,5002,50519599
    Per hour914116865
    Total intake2401,5002,0250741
    Per hour1006258440
    Total intake930480190
    Per hour74038415

    Data Confidence







    There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

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