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Pro
5th

Jason West's scorecard

PTO European Open

Saturday 6th May, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 95g

    Carb per hour
  • 559mg

    Sodium per hour
  • 551ml

    Fluid per hour
  • 1,014mg/L

    Relative sodium concentration
  • 4.41mg/kg

    Caffeine per bodyweight
  • How Jason hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Drink Mix)
    2 x Slices of Bread with Jam
     
     
    1 x PF 30 Caffeine Gel
     
     
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
     
     
    1L x PF Carb & Electrolyte Drink Mix
    2 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    200ml x Plain water
     
     
    300ml x PF Carb & Electrolyte Drink Mix
    1 x PF 30 Gel
    300ml x Plain water
    1 x Energy Gel (22g carb)
     

    How Jason's hydration and fueling went...

      • Jason rocketed his way towards yet another fastest run split at the inaugural PTO European Open on the Spanish island of Ibiza, averaging an impressive 3:07 per kilometer (~5 minutes per mile!)
      • Despite battling an illness in the days leading up to Ibiza, Jason managed to execute his tried and tested fluid, electrolyte and carbohydrate strategy seamlessly which helped propel him to another stellar performance

    Hydration

      • As we recommend in our blog on how to start a race optimally hydrated, Jason preloaded his sodium levels by drinking two 500ml (16oz) bottles with a PH 1500 packet in each, one the night before and one with his breakfast on race morning
      • This will have helped prepare his body for the hot race by increasing his fluid retention, blood plasma volume and his subsequent cooling efficiency
      • On the bike, in an attempt to save weight, Jason’s plan was to fill his ~1L (32oz) integrated hydration system with three servings of PF 60 Drink Mix (75g carb & 1,500mg sodium), then instead of carrying his own bottle of water, he was going to pick it up from the on-course aid stations
      • Unfortunately, the aid station was placed on a section of the course where the athletes were travelling at over 60 kph (37 mph), and slowing down to grab a bottle would have meant getting dropped by the athletes around him
      • This meant he only managed to pick up ~200ml (7oz) of additional water, instead of his planned 750ml (24oz) and subsequently “felt super thirsty at the end of the ride”. This was likely exacerbated by the higher than expected temperatures on the run (~21℃ / 70℉), which probably meant Jason’s sweat rate was higher than anticipated
      • Due to the reduced fluid volume, the relative sodium concentration of his drinks was also much higher than planned at ~1,250mg per litre (mg/32oz), instead of more closely matching the concentration of sodium in his sweat (~512mg/L), which likely contributed to his feeling of thirst by the time Jason started the run
      • Thankfully, all professional athletes were able to place their own bottle at a special needs aid station on the run course before the race. Jason added ~1.33 scoops of PF 60 Drink Mix to his ~300ml (10oz) bottle, which after grabbing on the first lap, he drank very quickly because he was so thirsty. Jason then picked up a further ~300ml (10oz) of plain water from the cups at the on-course aid station
      • Overall, Jason’s fluid intake averaged ~551ml (17oz) per hour across the entire race, which is somewhat lower than he drank and some of his previous races in similar conditions (910ml/h at Miami, 684ml/h at Augusta). Perhaps taking his own additional bottle of water on the bike could have helped alleviate these issues, but Jason was still able to adapt on-the-fly and manage his hydration well

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • After a high-carb breakfast containing some bread and jam, Jason made sure to optimise his blood glucose levels with a PF 30 Caffeine Gel 15 minutes before the swim start. This will have helped not only provide extra energy, but also sharpen his focus by virtue of the 100mg caffeine dose
      • During the bike, Jason’s aforementioned ~1L (32oz) bottle which had three servings of PF 60 Drink Mix provided ~75g of carb, and the two PF 30 Gels and two PF 30 Caffeine Gels bumped this intake up to ~210g of carb
      • This meant he averaged ~112g per hour on the bike which is further proof that highly trained athletes who frequently train their gut can tolerate more than 90g per hour without experiencing any gastrointestinal discomfort
      • On the run, this intake fell somewhat, partly due to the logistical difficulties of carrying lots of gels, but also because GI comfort is normally reduced when the stomach is bouncing around during fast running
      • Jason’s planned PF 30 Caffeine Gel fell off his race belt without him noticing, so he adapted well on-the-fly once again and picked one up from the on course aid station. He still averaged ~75g of carb per hour during the run, from a single PF 30 Gel, his ~300ml (10oz) of PF 60 Drink Mix and the on-course energy gel (22g carb)
      • Overall, Jason was pleased to be able to rate his GI comfort a perfect 10 (out of 10), especially after he had been sick for several days before the race. He did feel his energy levels begin to dwindle in the latter stages of the run, but thought this may be a result of his pre-race sickness and the long travel from the USA

    Conclusions

      • Overall, Jason was stoked to finish in the top five in a race against some of the highest ranked triathletes on the planet, and was only a handful of seconds behind 4th place Jan Frodeno at the finish line
      • Jason’s experience and complete understanding and confidence in his fuel and hydration strategy meant he was able to adjust things mid-race when things deviated from his initial plan. This meant he could focus on executing a solid race and run his way up the field with another blistering run performance, something he is becoming ever famous for

    Key info

    Jason West

    Male
    68kg
    Sweat sodium concentration
    512mg/L
    Sweat sodium classification
    Low
    * determined by a PH Advanced Sweat Test

    Result

    Position
    5th
    Overall Time
    3:16:05
    Swim Time
    0:23:40
    Bike Time
    1:53:35
    Run Time
    0:57:02
    Strava

    Event information

    Sport
    Triathlon
    Discipline
    Middle distance
    Event
    PTO European Open
    Location
    Ibiza, Spain
    Date
    6th May, 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
    23°C / 73°F
    Avg Temp
    21°C / 70°F
    Humidity
    66%

    Athlete feedback

    Race Satisfaction
    8/10
    Hydration rating
    5/10
    Energy levels
    7/10
    I was quite tired in the last 3-4k
    GI comfort
    10/10
    Cramping
    No cramping

    Jason's Thoughts

     I'm stoked with the result, especially as I was fighting some sickness for 2-3 days prior

    Jason's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake3121,8251,8003001,014
    Per hour9555955192
    Bike and Run
    Total intake2821,8251,8002001,014
    Per hour9964463571
    Bike
    Total intake2101,5001,2002001,250
    Per hour112796637106
    Run
    Total intake723256000542
    Per hour753426320

    Data Confidence

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    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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