3rd
India Lee's scorecard
IRONMAN 70.3 Nice
Tuesday 12th October, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
44g
Carb per hour
184mg
Sodium per hour
363ml
Fluid per hour
507mg/L
Relative sodium concentration
0mg
Total caffeine
How India hit those numbers
500ml x PH 1500 (Tablets)
1 x Bowl of rice with honey and cinnamon
300ml x Black coffee
*** Review technique if drinking much at this point!
300ml x PH 1000 (Tablets)
1 x PH Electrolyte Capsule
1L x Plain water
300ml x Energy drink mix (32g carb)
5 x Energy gel (23g carb)
400ml x Plain water
3 x Energy gel (23g carb)
How India's hydration and fueling went...
- India had a strong race at IM 70.3 Nice, finishing on the podium in 3rd place
- She felt she got her hydration and fueling strategy much more dialled in than during previous races, commenting that “in the three races before this I’d gotten it terribly wrong, resulting in a complete lack of energy on the run and I’d be shuffling round. I would finish races and puke up all the liquid I had taken on”
- It’s great to hear that India felt her fuelling and hydration were better in this event and it clearly paid off in her performance. She rated her overall satisfaction with the race at an 8/10 and didn’t report any GI discomfort other than very early on during the bike which she put down to swallowing some sea water
Hydration
- The relative sodium concentration of India’s race intake was ~507mg/L, which is a decent degree of replacement of the sodium she was losing in her sweat as we know from her Sweat Test results that her sweat sodium concentration is a moderate 635mg/L
- It was great to see that India preloaded before the race with PH 1500 mixed as advised and made use of PH 1000 in her bottle during the bike, along with an Electrolyte Capsule too.
- India’s sodium intake was somewhat low on the run though and a greater sodium intake here should be considered in the future, particularly during very hot races where her sweat losses are likely to be greater
- India’s fluid intake during the race broke down into ~542ml/hr (~18oz/hr) on the bike and ~220ml/hr (~7oz/hr) on the run. Whilst India’s average fluid intake was on the lower side, she told us she peed twice during the race, once in T1 before getting on the bike and again at ~16km of the run which would suggest she wasn’t dehydrated during the event
- She said, “I didn’t drink as much as I have been advised to but felt like I got it right. After the race I went for a pee reasonably quickly so I wasn't dehydrated even though it was a hot day”
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- India usually consumes a gel 20 minutes before the race start to top off her glycogen stores, but she forgot on this occasion and commented that it’s something she’ll strive to remember to do going forwards
- India has had issues with consuming enough carb during previous races and she took on a relatively low ~44g/hr throughout the race, which split down into ~56g/hr on the bike and ~38g/hr on the run. This tapering in consumption from the bike to the run isn’t uncommon, but it’s less optimal when the consumption on the bike is below ~60g/hr. Pushing the carb intake above ~75g/hr on the bike would be encouraged for India’s races going forward
- Similarly, India’s carb consumption on the run (~38g/hr) could be higher. When an athlete’s bike consumption is high (>75g/hr), a lower intake on the run is more acceptable and less likely to lead to a drop off in performance. Even with this said, India should look to increase her intake on the run closer to ~60g/hr in the future. This could allow her to finish stronger
- In line with the above, India commented that her energy level was low ~30km into the bike and towards the final 3km of the run. Overall for the race, she rated her energy levels 6/7 out of 10
Conclusions
- It’s really positive to hear how well India feels her hydration and fueling strategy went at Nice 70.3, particularly when compared to previous races
- Going forwards, increasing her carbohydrate intake closer to the recommended 60-90g per hour, whilst maintaining GI comfort, would be the key recommendation. Tweaking this may help increase the energy India feels she has throughout a race
Key info
India Lee
Female
Sweat sodium concentration
635mg/L
Sweat sodium classification
Low
* determined by a PH Advanced Sweat Test
Result
Position
3rd
Overall Time
4:41:16
Swim Time
0:27:29
Bike Time
2:24:38
Run Time
1:49:09
Event information
Sport
Triathlon
Discipline
Middle distance
Event
IRONMAN 70.3 Nice
Location
Nice, France
Date
12th October, 2021
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
Bike Elevation
1,367m / 4,485ft
Race conditions
Weather Conditions
Hot
Precipitation
No Rain
Min Temp
21°C / 70°F
Max Temp
23°C / 73°F
Avg Temp
23°C / 73°F
Humidity
55%
Athlete feedback
Race Satisfaction
8/10
Hydration rating
8/10
Feel like I got it right. After the race I went for a wee reasonably quickly so knew I wasn’t dehydrated even though it was a hot day
Energy levels
6/10
Low energy 30km into the bike but great on the run
Toilet stops
Yes
Once in T1 and once 16km into the run
Cramping
No cramping
India's Thoughts
This race makes it appear like I have nutrition sorted, but the 3 races before this I had gotten it terribly wrong resulting in a complete lack of energy on the run, and I’d be shuffling round
India's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 205 | 862 | 1,700 | 0 | 507 |
| Per hour | 44 | 184 | 363 | 0 | |
| Bike and Run | |||||
| Total intake | 205 | 862 | 1,700 | 0 | 507 |
| Per hour | 49 | 204 | 403 | 0 | |
| Bike | |||||
| Total intake | 136 | 780 | 1,300 | 0 | 600 |
| Per hour | 56 | 325 | 542 | 0 | |
| Run | |||||
| Total intake | 69 | 82 | 400 | 0 | 205 |
| Per hour | 38 | 45 | 220 | 0 | |
Data Confidence
1
2
3
4
5
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).