< Back to case studies
Pro
3rd

India Lee's scorecard

IM 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

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablets)
    1 x Bowl of rice with honey and cinnamon
    300ml x Black coffee
     
     
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
     
     
    300ml x PH 1000 (Tablets)
    1 x PH Electrolyte Capsule
    1L x Plain water
    -300ml x Additional fluid in mixed drinks
    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
    IM 70.3 Nice
    Location
    Nice, France
    Date
    12th October, 2021
    Website
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.0km / 55.9mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.0km / 70.2mi
    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 intake2058621,7000507
    Per hour441843630
    Bike and Run
    Total intake2058621,7000507
    Per hour492044030
    Bike
    Total intake1367801,3000600
    Per hour563255420
    Run
    Total intake69824000205
    Per hour38452200

    Data Confidence

    marker-icon

    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).

    India's recent case studies

    see all

    Related case studies

    Get a free, personalised hydration planTake the Sweat Test