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Jason West's scorecard


Friday 4th August, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 90g

    Carb per hour
  • 572mg

    Sodium per hour
  • 881ml

    Fluid per hour
  • 649mg/L

    Relative sodium concentration
  • 4.41mg/kg

    Caffeine per bodyweight
  • How Jason hit those numbers

    500ml x PH 1500 Drink Mix
    4 x Slices of Toast with butter and jam
    5 x Rice Crackers
    2 x Slices of Toast (at 11)
    4 x Slices of Toast with butter and jam
    1 x PF 30 Caffeine Gel
    *** Try to avoid drinking too much at this point in the race!
    1L x PF 60 Energy Drink Mix
    2 x PF 30 Energy Gel
    1 x PF 30 Caffeine Gel
    1L x Plain water
    750ml x PF 60 Energy Drink Mix
    1 x PF 30 Energy Gel
    1 x PF 30 Caffeine Gel
    150ml x Plain water

    How Jason's hydration and fueling went...

      • Jason continued the impressive form he displayed in the first half of the 2023 season by finishing 2nd at the PTO US Open
      • Out-running the next fastest athlete by four and a half minutes(!), Jason secured his reputation as the fastest runner in the world over this distance at the moment
      • In truly clinical fashion, Jason executed a tried-and-tested fuel and hydration plan which met his needs perfectly, and helped him push his body to its limits once again


      • This race started later than most middle-distance triathlons, with the gun going off at 4:15pm. Because of this, Jason had a full day maintaining his hydration, whilst ensuring he didn’t fall into the trap of over-drinking
      • He capped of his preparations with 500ml (16oz) of PH 1500 in the last 1-2 hours before the swim, ensuring he started optimally hydrated
      • Thankfully Jason didn’t drink anything during the swim, and once on the bike he executed a similar strategy to his previous PTO race in Ibiza. He filled his 1L (32oz) integrated hydration system with an over-concentrated three servings of PF 60 Drink Mix, and picked up a further ~1L (32oz) of plain water from aid stations
      • The additional water diluted the 1,500mg of sodium from the PF 60 Drink Mix to a relative sodium concentration of ~750mg per litre (32oz), which is much closer to his sweat sodium concentration of 512mg/L (mg/32oz)
      • During the run, Jason utilised the pro athlete special needs aid stations to pick up two Soft Flasks which each contained half a serving of PF 60 Drink Mix. He sipped on these throughout the run, whilst picking up occasional cups of plain water as he desired, giving him an average sodium concentration of ~412mg/L (mg/32oz). For the entire race, Jason created a concentration of fluids containing ~649mg of sodium per litre (mg/32oz), which likely replaced a good proportion of his sweat losses
      • Overall Jason drank ~881ml (30oz) per hour, split into ~1.1L/h (34oz/h) on the bike and ~911ml/h (31oz/h) on the run, which is mighty impressive considering he was running at ~3:08 per kilometre (5:02 per mile)


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Similarly to Jason’s pre-race hydration strategy, he was unexpectedly challenged at this race by the late start time. He chose to stick to similar foods all day to stock up on carbohydrates, getting most of this from 10 slices of toast with butter and jam throughout the day, with some rice crackers thrown in
      • Then, 15 minutes before the swim start, Jason primed his blood glucose for exercise by taking a PF 30 Caffeine Gel
      • Jason’s carbohydrates on the bike came from the PF 60 Drink Mix in his integrated hydration and three energy gels taped to his top-tube; two PF 30s and a PF 30 Caffeine Gel
      • This gave him an average intake on the bike of ~99g per hour, and he felt his energy was great hopping off the bike and set about hunting down his rivals on the run
      • During this run, whilst managing to drink ~911ml (31oz) of fluid per hour, he also crushed his fueling numbers too, hitting an impressive ~87g of carb per hour
      • Jason hit these numbers by taking an additional two gels (one Caffeine, one Original) and the single serving of PF 60 Drink Mix split between his two Soft Flasks


      • Overall, Jason displayed a huge amount of determination in executing his race plan, and staying calm under pressure when he had to stop briefly on the bike to tighten his loose handlebars
      • Hitting these impressive nutrition numbers whilst racing at the sharp end of this international field is no mean feat, and Jason will be looking forward to replicate this (hopefully without the bike mechanical) at the PTO Asian Open, 14 days after this race

    Key info

    Jason West

    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
    PTO US Open
    Milwaukee, USA
    4th August, 2023
    Swim Distance
    2.0km / 1.2mi
    Bike Distance
    80.0km / 49.7mi
    Run Distance
    18.0km / 11.2mi
    Total Distance
    100.0km / 62.1mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    18°C / 64°F
    Max Temp
    25°C / 77°F
    Avg Temp
    22°C / 72°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Felt pretty low on enery in the last lap of the run, not sure if I was just really tired!
    Toilet stops
    GI comfort
    No issues during the race, a little ill feeling post-race
    No cramping

    Jason's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2911,8502,850300649
    Per hour9057288193
    Bike and Run
    Total intake2611,8502,850200649
    Per hour956731,03673
    Total intake1801,5002,000100750
    Per hour998261,10155
    Total intake81350850100412
    Per hour87375911107

    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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