Jason's headline numbers
Jason's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I was ill in the lead up to this race and lacked energy in the final 4 km of the run."
Jason averaged an impressive ~112g of carb per hour on the bike, showcasing the way consistently gut training can enable an athlete to tolerate more than 90g/h without GI discomfort. As is frequently seen with triathlons, his carb intake decreased after the bike, and the drop off during the run is largely due to the stomach's movement and bouncing, which makes digestion of large amounts of fuel more difficult. Despite this, Jason hit his numbers well, adjusting on the fly after dropping a PF 30 Caffeine Gel. He did notice a decline in his energy levels towards the latter stages of the run, which may have been influenced by his pre-race illness and extended travel from the USA.
Hydration
Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.
Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.
Jason512mg/L
Jason has been Sweat Tested to dial in his hydration plan
Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.
Whilst Jason's losses are on the low side, getting his hydration strategy right is still crucial when it's hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.
Learn moreT - 60mins: Drank ~500ml of strong electrolyte drink
"I couldn’t grab bottles from the aid stations because they were positioned where we were passing at 60 kph. I couldn’t afford to fall behind the other athletes just to get bottles."
Jason was unable to collect additional fluid from the on-course aid stations as he intended, which meant that he only consumed 200ml of his planned 750ml water intake. This meant he felt extremely thirsty at the end of the ride, worsened by higher-than-expected temperatures during the run. The reduced fluid intake and higher sweat rate in the warm conditions exacerbated his level of dehydration, contributing to excessive thirst at the start of the run. Thankfully, Jason was able to quickly grab and consume his pre-made bottle containing PF Carb & Electrolyte Drink Mix to attenuate any further symptoms of dehydration. Overall, his fluid intake was lower compared to some of his previous races under similar conditions. In hindsight, carrying his own bottle of plain water on the bike might have helped mitigate these issues, but Jason adapted and managed his hydration effectively.
Caffeine
Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.
T - 0-4hrs: Had a final hit of caffeine
Given it takes ~45 minutes for caffeine to peak in the bloodstream, the PF 30 Caffeine Gel Jason took before the start of the race would have given him a small energy boost toward the beginning of the bike. He then spaced out his doses across the bike and run, ensuring a steady influx of the stimulant into his bloodstream to consistently maintain his energy levels. Jason's intake sits within the scientific recommendations so he was likely maximising the ergogenic benefits the stimulant has to offer.
How Jason hit his numbers
Here's everything that Jason ate and drank on the day...
Final thoughts
“Overall I was stoked to finish in the top five against some of the highest ranked triathletes on the planet. Shame to be ill in the days leading up to the race but I think I coped well.”
“Jason had a great race, and his experience and complete understanding of his fuel and hydration strategy meant he was able to adjust his intake on the fly when things deviated from his initial plan. This enabled him to focus on executing a solid race and run his way up the field with another blistering run performance.”
PF&HJason's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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).