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Harry Palmer's scorecard

Challenge Wales

Sunday 19th June, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 81g

    Carb per hour
  • 388mg

    Sodium per hour
  • 489ml

    Fluid per hour
  • 794mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Harry hit those numbers

    500ml x PH 1500 (Tablet)
    2 x Slice of toast with jam
    1 x PF 30 Energy Gel
    *** Try to avoid drinking too much at this point in the race!
    1L x PH 1500 (Drink Mix)
    4 x PF 30 Energy Gel
    1 x PF 90 Energy Gel
    650ml x Plain water
    0.5 x PF 90 Energy Gel
    240ml x Plain water

    How Harry's hydration and fueling went...

      • Harry’s first visit to the podium since turning pro earlier this year came at Challenge Wales where he ran his way to 3rd place in the final 5k.
      • He described this race as a “classic British course with classic British weather” as it was cool and wet for the most part
      • Harry’s spent several months trialling his fueling and hydration strategy over numerous race scenarios, and Challenge Wales saw him execute this dialled plan with great succes


      • Harry preloaded the night before and the morning of the race with ~500ml/16oz of PH 1500 to ensure his sodium levels were high, and his body’s ability to retain fluid was optimal before the race began
      • During the bike Harry took a 1L/32oz bottle with two PH 1500 (Tablets), and two 500ml/16oz bottles each with gels topped up with water. This gave him a total fluid intake of ~1.65L/56oz on the bike with a relative sodium concentration of ~909mg/L. Given Harry’s sweat sodium concentration of 929mg/L, as measured by our Advanced Sweat Test, and the mild temperatures (average ~14℃/57℉), this intake will have adequately replaced his losses
      • On the run, Harry picked up two cups at each aid station, one of which he poured over his head to keep cool, and he drank the other. This gave him a total fluid intake of ~240ml/8oz during the run at a rate of ~197ml/h (7oz/h)
      • Harry didn’t take any sodium during the run but felt his preloading strategy and solid sodium intake on the bike would put him in good stead to run well and not suffer consequently. He also mentioned that if the temperatures were higher, he’d sensibly have taken a couple of Electrolyte Capsules with him to top off his sodium levels
      • Harry rated his hydration strategy 9/10, saying he felt well hydrated all day and that his strategy was appropriate for the weather conditions


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Utilising his usual carb-rich breakfast made up of two slices of white toast with some jam, Harry will have topped off his stored glycogen levels for use during the race. Harry also took a PF 30 Gel ~25 minutes before the race which will have hit his bloodstream quickly as he began the race, thus sparing his aforementioned stored glycogen for later in the race
      • To avoid having to open packets during the bike discipline, Harry emptied four PF 30 Gels into a 500ml/16oz bottle, which he then topped up with ~300ml/10oz water. He also squeezed a PF 90 Gel into another bottle, topping that up with ~350ml/12oz of water too
      • Harry also managed to take half a PF 90 Gel on the run, giving him a total carb intake of ~315g across the whole race (including his pre-race gel)
      • This meant he averaged ~107g/hr on the bike and ~37g/hr on the run. This carb intake on the run is lower than the 60-90g/hr recommendations from our Fuel & Hydration Planner, but Harry took the decision to stop eating after his stomach felt “a bit off” at about 10k into the run, and it soon settled so he felt he made the right decision
      • Hitting ~107g/hr on the bike is really impressive and we would typically expect his fuel intake on the run to be less, but not as low as ~37g/hr
      • Harry finished the run strongly, picking off several of his competitors in the final 5k, suggesting he had fueled adequately in the early stages of the race to ensure that his performance didn’t drop, despite not eating for the last ~35 minutes
      • When rating his energy levels, Harry mentioned experiencing some fluctuations. After feeling 10/10 on the bike as he pushed his best 70.3 power ever, he dropped to 5/10 at the midpoint of the run where his stomach felt uneasy. He returned to feeling 10/10 in the final 4k as he began to surge through the field and secure a podium finish


      • This race saw Harry take his first professional race podium, and gave him great confidence heading into another big block of training in preparation for his first full distance IM later this year
      • Harry gave an overall race satisfaction rating of 8/10, saying “there’s always an itch that needs to be scratched, and there’s always room for improvement, but on the whole I can’t complain”
      • We’ve seen Harry execute a solid fueling and hydration strategy at Challenge Wales, which facilitated his most successful race as a professional triathlete to date, and are looking forward to seeing how he modifies this going into his full IM

    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
    Challenge Wales
    Fishguard, UK
    19th June, 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
    Min Temp
    9°C / 48°F
    Max Temp
    16°C / 61°F
    Avg Temp
    14°C / 57°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Felt well hydrated all day, didn't feel thirsty nor did I feel 'full'
    Energy levels
    Best power I've ever held, thought I'd overbiked but it never came back to bite me. Other than the rough patch between 10-15k on the run, I was at 10/10 throughout
    Toilet stops
    GI comfort
    10/10 until ~10k on the run when my stomach took a turn, backed off the carbs and this soon passed. Back to 10/10 in the final 5k
    No cramping

    Harry's Thoughts

     A classic British course with classic British conditions, good honest racing

    Harry's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3151,5001,8900794
    Per hour813884890
    Bike and Run
    Total intake2851,5001,8900794
    Per hour834355480
    Total intake2401,5001,6500909
    Per hour1076727390
    Total intake45024000
    Per hour3701970

    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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