2nd
Jason West's scorecard
PTO US Open
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
Hydration
- 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)
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
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
Conclusions
- 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
Male
68kg
Sweat sodium concentration
512mg/L
Sweat sodium classification
Low
* determined by a PH Advanced Sweat Test
Result
Position
2nd
Overall Time
3:14:29
Swim Time
0:26:35
Bike Time
1:49:18
Run Time
0:56:22
Event information
Sport
Triathlon
Discipline
Middle distance
Event
PTO US Open
Location
Milwaukee, USA
Date
4th August, 2023
Website
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
Hot
Precipitation
No Rain
Min Temp
18°C / 64°F
Max Temp
25°C / 77°F
Avg Temp
22°C / 72°F
Humidity
60%
Athlete feedback
Race Satisfaction
9/10
Hydration rating
8/10
Energy levels
8/10
Felt pretty low on enery in the last lap of the run, not sure if I was just really tired!
Toilet stops
No
GI comfort
9/10
No issues during the race, a little ill feeling post-race
Cramping
No cramping
Jason's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 291 | 1,850 | 2,850 | 300 | 649 |
| Per hour | 90 | 572 | 881 | 93 | |
| Bike and Run | |||||
| Total intake | 261 | 1,850 | 2,850 | 200 | 649 |
| Per hour | 95 | 673 | 1,036 | 73 | |
| Bike | |||||
| Total intake | 180 | 1,500 | 2,000 | 100 | 750 |
| Per hour | 99 | 826 | 1,101 | 55 | |
| Run | |||||
| Total intake | 81 | 350 | 850 | 100 | 412 |
| Per hour | 87 | 375 | 911 | 107 | |
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).