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Jane Gannon's scorecard

IRONMAN World Championships

Thursday 6th October, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 72g

    Carb per hour
  • 404mg

    Sodium per hour
  • 697ml

    Fluid per hour
  • 579mg/L

    Relative sodium concentration
  • 847mg

    Total caffeine
  • How Jane hit those numbers

    1.5 x Bagel with Butter and Jam
    1 x Mug of Tea
    500ml x Plain water
    1 x PF 30 Gel
    *** Review technique if drinking much at this point!
    1L x PH 1500 (Tablets)
    11 x PH Electrolyte Capsule
    9 x PF 30 Gel
    3 x PF 30 Caffeine Gel
    2.7L x Plain water
    4 x PH Electrolyte Capsule
    4 x PF 30 Gel
    3 x PF 30 Caffeine Gel
    2.673L x Plain water
    3.092L x Cola

    How Jane's hydration and fueling went...

      • Jane is a practising dentist and serial IRONMAN World Championships competitor. Making several appearances in the event previously, Jane was looking to use her knowledge of the island course to her advantage this year
      • Alongside her husband Martin, who won his age group at the 2022 World Championships, Jane has been working with the PF&H Sports Science team to develop her fuel and hydration strategies ahead of this event
      • Jane did extremely well to run down the red carpet in 5th place in her age group, with a time of 13:00:57


      • Jane was conscious of her hydration in the days before the event, drinking plenty of water in an attempt to hydrate. However, we’d recommend in future she drinks ~500ml (16oz) of PH 1500 both the night before and the morning of the race in order to top up her blood plasma volume and start optimally hydrated
      • On the bike, Jane relied heavily on refilling her hydration system using aid station water pick ups. To maintain a relative sodium concentration of ~1,288milligrams per litre (mg/32oz) during this leg of the race she had two PH 1500 Tablets and 11 Electrolyte Capsules
      • In a race in which we frequently saw athletes with intakes of over ~1L (32oz) of fluid per hour on the bike, Jane had an average intake of just ~512ml/h (16oz/h). However, the fact that she still went for a pee in T2 and perceived her hydration on the day as a 9 (out of 10) suggests she wasn’t overly dehydrated and that this is potentially a reflection of a low individual sweat rate
      • On the run, Jane again relied on aid stations for water and estimated that she picked up ~65 cups of various fluids on her way to a 4:45:53 marathon. This gave her an average intake of ~1.21L (42oz) fluid per hour, however this estimate includes a fairly large amount of uncertainty due to the compounding error that cup estimates create
      • As someone with a Sweat Test score of 941mg/L (mg/32oz), Jane falls into the ‘moderate’ sodium loss category, and so it would appear that her intake fell some way short of replacing these losses
      • Interestingly, Jane reported suffering cramping during the marathon, which could have potentially been due to electrolyte imbalance. In future events she could experiment with carrying a Soft Flask of PH 1500 or PF Energy Drink Mix, instead of flat Coca Cola. This would frontload her sodium intake for the run somewhat and provide a potential line of defence against cramp onset


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Jane made sure she carb loaded in the days leading up to the race, culminating in a carb rich dinner of pizza and rice, and breakfast of bagels with butter and jam. This topped up her muscle and liver glycogen, meaning she’d have maximal energy availability on race-day
      • A final PF 30 Gel around 15 minutes before the starting gun will have elevated her blood glucose and helped to spare some of her stored energy for use later in the race
      • On the bike, the majority of Jane’s energy came in the form of PF 30 Caffeine Gels and PF 30 Gels as well as half a bagel which she ate whilst spinning her way down the long descent from Hawi
      • On the run she again had several Precision Fuel gels, as well as gaining a large amount of carb from ~3L (105oz) of Coca Cola. This meant that her overall race intake was ~72g per hour of carb, which is almost bang in the middle of the Quick Carb Calculator’s 60-90g/h general recommendation for an event of this length and intensity
      • She also utilised the benefits of caffeine well with a total of ~847mg consumed, this will be well over the general recommendation of 3-6mg/kg for someone of her size. However, this may have been appropriate for her individual level of tolerance across such a prolonged bout of exercise. It’s also in line with some other performances we analysed from this race


      • Jane did extremely well to run her way down the IRONMAN World Championships red carpet in a time of 13:00:57 making her the 5th fastest woman in her age group. While she was ‘slightly disappointed’ with her time on the day, she undoubtedly can be very proud of the overall outcome
      • Jane’s fueling was a really strong aspect of her race this time around, managing an average intake of ~72g of carb per hour. In future, to avoid the lower perceived energy she felt on the run, it is worth considering carrying an additional PF 90 Gel with a Bite valve for frequent top ups of glucose that aren’t coming from energy drinks
      • In terms of hydration, Jane’s main development will be to find a way of controlling cramp on the run. The significant drop in relative sodium intake from bike (~1288mg/L) to run (~173mg/L) could be a potential cause for this, which can easily be avoided through the use of additional Electrolyte Capsules or the addition of sodium to the soft flask she ran out of T2 with

    Key info

    Jane Gannon

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


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN World Championships
    Kona, Hawaii
    6th October, 2022
    Swim Distance
    3.9km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi
    Bike Elevation
    1,772m / 5,814ft
    Run Elevation
    307m / 1,007ft
    Total Elevation
    2,079m / 6,821ft

    Race conditions

    Weather Conditions
    Very Hot and Humid
    No Rain
    Min Temp
    25°C / 77°F
    Max Temp
    31°C / 88°F
    Avg Temp
    29°C / 84°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Better than my previous Kona attempts!
    Energy levels
    I defintiely had more energy through the swim and bike than the run, but having well timed fuel helped.
    Toilet stops
    GI comfort
    I suffered quite badly at mile 16 of the run, but it was an isolated incident
    Mild cramps that I could push through

    Jane's Thoughts

     Very happy with outcome/position but slightly disappointed with time overall.

    Jane's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake9315,2509,065847579
    Per hour7240469765
    Bike and Run
    Total intake9015,2509,065847579
    Per hour8046980976
    Total intake3644,2503,3003001,288
    Per hour5665951247
    Total intake5381,0005,765547173
    Per hour1132111,214115

    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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