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Jana Richtrova's scorecard

Challenge Roth

Sunday 25th June, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 76g

    Carb per hour
  • 517mg

    Sodium per hour
  • 816ml

    Fluid per hour
  • 634mg/L

    Relative sodium concentration
  • 206mg

    Total caffeine
  • How Jana hit those numbers

    500ml x PF Carb & Electrolyte Drink Mix
    1 x Bowl of Plain Rice (85g carb)
    1 x Banana
    1 x Energy Bar (22.5g carb)
    1 x PF 30 Gel
    60ml x Plain water
    *** Review technique if drinking much at this point!
    10 x PH Electrolyte Capsule
    5 x PF 30 Gel
    2.3L x Plain water
    2L x Energy drink mix (80g carb)
    500ml x Energy drink mix with caffeine (80g carb, 100mg caffeine)
    4 x PH Electrolyte Capsule
    2.98L x Plain water
    4 x Energy gel (25g carb)
    2 x Energy gel with caffeine (26g carb, 50mg caffeine)
    60ml x Cola

    How Jana's hydration and fueling went...

      • Jana is a very experienced triathlete, having raced the IRONMAN World Championships nine times, and finishing on the top step of the podium for her age group at her last two visits to the Big Island
      • To prepare for Kona by getting another full-distance race under her belt, Jana decided to race Challenge Roth, having already locked in her World Champs slot at IRONMAN Texas earlier in 2023
      • The quality of the field was high as expected, and Jana rose to the top once again to win her age group, despite having some sickness and nausea towards the end of the run


      • Jana’s pre-race hydration involved ~500ml (16oz) of PF 60 Drink Mix, which has a relative sodium concentration of 1,000 milligrams per litre (mg/32oz), along with 30g of carbohydrate. This will have helped her start hydrated, along with providing a good amount of energy
      • We have, however, seen evidence to suggest a stronger concentration sodium drink (e.g. PH 1500) can elicit the greatest pre-hydration effects, and is something we’d recommend to Jana ahead of her next race. Perhaps even taking a 250mg Electrolyte Capsule alongside her serving of PF 60 Drink Mix would be beneficial, bringing the concentration up to ~1,500mg/L (mg/32oz)
      • During the bike she kept things simple, relying on bottles of water and energy drink mix, whilst swallowing Electrolyte Capsules stored in her bento box every 30 minutes
      • This worked well, keeping the concentration of her drinks tolerable, and helping prevent any gastrointestinal issues like bloating or a stitch, often associated with highly concentrated fluids
      • To further help with this, Jana picked up ~2.3L (76oz) of plain water from the aid stations throughout the bike. This, coupled with the 10 Electrolyte Capsules she took, meant the average sodium concentration of her drinks was ~735mg/L (mg/32oz)
      • Jana loses 819mg of sodium in each litre of her sweat, so her bike fluids will likely have replaced a good proportion of her losses. However, in the early stages of the bike she found herself peeing quite frequently
      • Along with the expectedly high levels of adrenaline at the beginning of the race, the increased urine production could be explained by a few things
      • Over-drinking is a known disadvantage of having large amounts of carbohydrates tied up in drinks bottles, where it’s only possible to access the fuel you need by drinking, at the beginning of a race for example. Decoupling her carb and fluid sources could be an option for future races where temperatures aren’t too high early on, and where sweat rates are lower
      • During the first half of the marathon, Jana felt like she was flying, with her hand-held water bottle providing adequate fluid supply, along with cups of water to top up her intake. She continued the same sodium strategy as the bike by popping Electrolyte Capsules every 30 minutes
      • However, in the second half of the marathon, Jana started to feel nauseous and like she couldn’t consume anything, fluid or solid. After making her way to the finish line at a much slower pace than planned, hardly consuming anything for the final hour, she was badly sick and admitted to the medical tent
      • It’s possible that Jana was quite dehydrated when she stepped off the bike, as she had already lost a considerable quantity of fluids by peeing so much in the early stages, and from her large sweat rate as the temperatures rose. Adequately replacing these fluids lost towards the end of the bike could have helped prevent dehydration towards the end of the race, particularly as it’s often difficult to drink large volumes whilst running
      • On this occasion Jana actually drank slightly more fluid per hour whilst running compared to the bike, in an attempt to “catch up” her fluid intake. This did involve some considerably slower running than she’d planned, so re-thinking this strategy will be important for future races


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Jana’s pre-race fueling strategy is something she’s dialled in for years doing the sport, and she finishes of her 2-3 days of carb-loading with a race day breakfast consisting of rice and a banana
      • Then shortly before the race began, to maximise the longevity of her energy stores (as glycogen), Jana took a PF 30 Gel ~20 minutes before the swim start. This will have saved some of her stored glycogen for later in the race, and instead utilised the circulating glucose from the gel in the early parts of the swim
      • Jana has faced sickness and bloating during some of her previous IRONMAN races, so has been focusing on training her gut to absorb greater amounts of carb during training, in an attempt to avoid any issues on race day
      • As it happened, she flew through the bike averaging ~93g of carb per hour using a mixture of carb drink mix and PF 30 Gels, rating her gastrointestinal comfort 10 (out of 10) for the bike discipline
      • The first ½ of the run also went well, as she executed her plan to average ~75g of carb per hour, with an on-course energy gel every ~20 minutes
      • Unfortunately, the aforementioned dehydration issues put a halt to Jana’s fueling plan too, as she felt she couldn’t stomach anything, despite her legs feeling raring to go. Even the usual revival tool Coca Cola, often referred to as the “Red Ambulance” didn’t do the trick, and she was reduced to a walk/shuffle until the finish line whilst trying not to be sick
      • Overall Jana had ~158g of carb during the run, most of which came in the first 2 hours, before ceasing consumption after the nausea set in. This meant her average carb intake on the run was ~46g per hour, and for the entire race was ~76g/h
      • Whilst this average intake was still within the recommended range, it’s much lower than she’s practised in training, and would have liked to consume during the race


      • In all, Jana’s post-race analysis was bittersweet, as she won her age group, but some pretty savage dehydration meant she was unable to perform at her potential
      • Hopefully with some more quantified sweat rate testing, along with the knowledge that even fluids lost in pee need to be replaced somewhat, especially when she’s sweating heavily, we’ll see Jana back to her best in the build towards the IRONMAN World Championships in October

    Key info

    Jana Richtrova

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


    Overall Time
    Swim Time
    Bike Time
    Run Time
    Normalised power (Bike)

    Event information

    Full distance
    Challenge Roth
    Roth bei Nürnberg, Germany
    25th June, 2023
    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
    1,567m / 5,141ft
    Run Elevation
    167m / 548ft
    Total Elevation
    3,134m / 10,282ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    15°C / 59°F
    Max Temp
    29°C / 84°F
    Avg Temp
    25°C / 77°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    GI comfort
    This dropped on the run when I couldn't take any more nutrition
    Twinges but not full-on cramps

    Jana's Thoughts

     I'm pleased to take the AG win, but still puzzled by the nausea in the second half of the marathon

    Jana's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7385,0107,900206634
    Per hour7651781621
    Bike and Run
    Total intake7085,0107,840206639
    Per hour7653583722
    Total intake5503,5264,800100735
    Per hour9359881417
    Total intake1581,4843,040106488
    Per hour4642887731

    Data Confidence







    There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.

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