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Jason West's scorecard

CLASH Miami

Friday 10th March, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 94g

    Carb per hour
  • 774mg

    Sodium per hour
  • 910ml

    Fluid per hour
  • 851mg/L

    Relative sodium concentration
  • 300mg

    Total caffeine
  • How Jason hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablet)
    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 with 1 x PH 1000 (Drink Mix) Packet
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    750ml x Plain water
     
     
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    600ml x Plain water
     

    How Jason's hydration and fueling went...

      • Jason kicked off his 2023 campaign with a commanding victory as he won CLASH Miami at the city’s iconic NASCAR track
      • After a solid swim-bike, Jason began the run in 7th position, but he picked off his rivals and cruised to the front of the race en route to recording the fastest run split by almost three minutes - he averaged an impressive 3:01 per kilometer (4:53 per mile)

    Hydration

      • Most middle-distance triathlons begin in the early hours of the morning, so the 12:00 was unfamiliar for Jason, and he had to adapt his hydration strategy accordingly as temperatures were already high (~24℃ / 76℉) when the gun went off
      • Thankfully, Jason prepared well for the heat by preloading his sodium levels, to increase his blood plasma volume and ensure he started optimally hydrated
      • Jason preloaded by drinking 500ml (16oz) of PH 1500 (Tablet) both the night before and again with his breakfast, before having a final top up with another 500ml (16oz) of PH 1500 (Drink Mix) which gave him an additional small carbohydrate hit around 45 minutes before the swim start
      • His hydration strategy on the bike involved a highly concentrated (~2,000mg per litre/32oz) mix in his integrated hydration system made up of PF 60 Drink Mix and PH 1000 (Drink Mix). He then diluted this down by picking up ~750ml (24oz) of plain water from the on-course aid stations
      • Therefore, he effectively front-loaded his sodium intake by consuming an average of ~1,143mg of sodium per litre (32oz) of fluid on the bike, and this gave him the luxury of dialing his intake down on the run so that he could meet his own individual needs. He didn't consume any sodium on the run, which meant he took on an average of ~851mg of sodium per litre (32oz) of fluid across the entire race. We can safely say that he replaced a high proportion of his sweat sodium losses in hot conditions as we know from his Sweat Test that he loses 512mg of sodium per litre of sweat, which is quite a low sweat sodium concentration

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Jason has spent considerable time training his gut to absorb high amounts of carbohydrates, and has benefited from both a fairly high-carb diet, and from aggressively fueling his training sessions
      • This meant he could tolerate a high intake of ~121 grams of carb per hour on the bike. He did this with three servings of PF 60 Drink Mix in his integrated hydration system, combined with the small amount of carb in a PH 1000 (Drink Mix) packet. To top this off, he took a PF 30 Caffeine Gel and a regular PF 30 Gel
      • Taking another one of each gel on the run gave him a further 60g of carb, and brought his overall average to just under 100g per hour (99g) for the entire race. This is ~17% higher than he averaged when finishing 3rd at Clash Daytona in his last race in December 2022 and as he rated his GI comfort a solid 10 (out of 10) in Miami, this shows that the gut training is certainly paying off
      • When competing in the slightly longer 70.3 distance, Jason may look to reduce the concentration of his drinks on the bike by splitting his carbs into two bottles. This could potentially reduce the risk of gastrointestinal distress when the distance is extended

    Conclusions

      • Overall, Jason executed a well rehearsed fuel and hydration strategy and sealed another middle-distance victory
      • Next up Jason will look to replicate this performance over the slightly longer distance at IRONMAN 70.3 Oceanside just three weeks after this win

    Key info

    Jason West

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

    Result

    Position
    1st
    Overall Time
    2:35:32
    Swim Time
    0:19:57
    Bike Time
    1:23:29
    Run Time
    0:51:14

    Event information

    Sport
    Triathlon
    Discipline
    Middle distance
    Event
    CLASH Miami
    Location
    Miami, USA
    Date
    10th March, 2023
    Website
    Swim Distance
    1.7km / 1.1mi
    Bike Distance
    62.7km / 39.0mi
    Run Distance
    16.9km / 10.5mi
    Total Distance
    81.3km / 50.5mi

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    No Rain
    Min Temp
    23°C / 73°F
    Max Temp
    27°C / 81°F
    Avg Temp
    26°C / 79°F
    Humidity
    60%

    Athlete feedback

    Race Satisfaction
    9/10
    Hydration rating
    8/10
    I was definitely dehydrated by the end, if the race had been longer I could have struggled
    Energy levels
    9/10
    Toilet stops
    No
    GI comfort
    10/10
    I felt comfortable during the race, and equally felt really good afterwards too
    Cramping
    No cramping

    Jason's Thoughts

     I was quite surprised my run was SO fast, I felt like I stayed relaxed and things just started to click

    Jason's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake2422,0002,350300851
    Per hour94774910116
    Bike and Run
    Total intake2122,0002,350200851
    Per hour958961,05290
    Bike
    Total intake1522,0001,7501001,143
    Per hour1101,4461,26572
    Run
    Total intake6006001000
    Per hour710706118

    Data Confidence

    marker-icon

    1

    2

    3

    4

    5

    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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