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

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

Show me

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

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	Relative sodium concentration (mg/L)	851
Per hour	94	774	910	116		851
Bike and Run
Total intake	212	2,000	2,350	200	851
Per hour	95	896	1,052	90	851
Bike
Total intake	152	2,000	1,750	100	1,143
Per hour	110	1,446	1,265	72	1,143
Run
Total intake	60	0	600	100	0
Per hour	71	0	706	118	0

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.

Jason's recent case studies

see all