1st
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
500ml x PH 1500 (Tablet)
500ml x PH 1500 (Drink MIx)
2 x Slices of Bread with Jam
1 x PF 30 Caffeine Gel
*** Review technique if drinking much at this point!
1L x PF 60 Drink Mix with 1 x PH 1000 (Drink Mix) Packet
1 x PF 30 Energy Gel
1 x PF 30 Caffeine Gel
750ml x Plain water
1 x PF 30 Energy 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 intake | 242 | 2,000 | 2,350 | 300 | 851 |
| Per hour | 94 | 774 | 910 | 116 | |
| Bike and Run | |||||
| Total intake | 212 | 2,000 | 2,350 | 200 | 851 |
| Per hour | 95 | 896 | 1,052 | 90 | |
| Bike | |||||
| Total intake | 152 | 2,000 | 1,750 | 100 | 1,143 |
| Per hour | 110 | 1,446 | 1,265 | 72 | |
| Run | |||||
| Total intake | 60 | 0 | 600 | 100 | 0 |
| Per hour | 71 | 0 | 706 | 118 | |
Data Confidence
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.