PTO Asian Open
Jason's headline numbers
Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.
Jason executed a similar fueling strategy to his previous race at the PTO US Open, which he has found to provide adequate energy availability and be a comfortable amount from a gastrointestinal perspective to race at his limit. Unlike a lot of middle-distance triathletes, Jason’s carb intake was quite stable, with just an ~11% drop off from bike-to-run. This is testament to his extensive race-specific gut training, especially as temperatures were significantly higher in Singapore (~31℃ / 88℉) compared to Milwaukee two weeks prior (~22°C / 72°F). Lots of athletes see a reduction in gut function in the heat due to increased sweating, leading to reduced blood plasma volume and subsequent carb absorption, so it’s great to see Jason’s practised this rigorously and prevented these issues from arising.
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.
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 more
Jason’s fluid intake reflected the extremely high temperatures and humidity as he drank an additional ~800ml of PF Carb & Electrolyte Drink Mix on the bike compared to the US Open. Adding three NaNml Bottles](https://www.precisionhydration.com/products/pfh-ergonomic-water-bottles/) to his personal needs aid station on the run course meant he had access to plenty of his own fluids without relying on cups of water from aid stations. Jason split one serving of PF Carb & Electrolyte Drink Mix across two of these bottles, and added a PH 1000 Tablet to his third bottle, meaning he drank ~1.4L per hour whilst running at ~3:23 per kilometre! (~5:28 per mile!).
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.
Jason has found enormous benefit from executing a similar caffeine strategy in his middle-distance races. He takes a PF 30 Caffeine Gel shortly before the start, then one during the bike and another during the run. This puts him perfectly in the middle of the recommended intake range for caffeine, and helps him reap the perceptual benefits throughout the race.
How Jason hit his numbers
Here's everything that Jason ate and drank on the day...
Jason's weapons of choice
Jason's full stats
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).