3rd
Jeanni Metzler's scorecard
IRONMAN 70.3 Boulder
Saturday 7th August, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
75g
Carb per hour
1,158mg
Sodium per hour
600ml
Fluid per hour
1,930mg/L
Relative sodium concentration
6.25mg/kg
Caffeine per bodyweight
How Jeanni hit those numbers
500ml x PH 1500 (Drink Mix)
1 x Bowl of gluten free oats with honey
1 x Energy gel with caffeine (24g carb, 50mg caffeine)
*** Try to avoid drinking too much at this point in the race!
1.5L x PH 1500 (Drink Mix)
1.5L x PF 30 Energy Drink Mix
500ml x Plain water
-1.5L x Additional fluid in mixed drinks
3 x Energy gel with caffeine (24g carb, 50mg caffeine)
2 x PH Electrolyte Capsule
420ml x Plain water
3 x Energy gel with caffeine (24g carb, 50mg caffeine)
How Jeanni's hydration and fueling went...
- Jeanni had a successful race at Boulder 70.3, placing 3rd overall and rating her satisfaction with the race as 7 or 8 out of 10. Sticking to a calculated hydration and fuelling strategy helped her perform well during the race
Hydration
- Jeanni preloaded effectively with PH 1500 90 minutes before the race
- She consumed ~4,670mg of sodium in total, which equates to 1,159mg/hr
- Jeanni drank three bottles on the bike and grabbed water at the last aid station. This totalled to ~600ml/hr (~12oz/hr) of fluid overall (~909ml/~31oz per hour on the bike leg, ~316ml/~11oz per hour on the run). Considering the heat, her fluid intake was on the lighter side. In these conditions (~22℃/72°F), increasing her overall fluid intake could be beneficial, especially on the run. This would also help her absorb the carbohydrates she’s taking in and may prevent her feeling like she could not eat anymore during the run
- If we consider her fluid intake in relation to her sodium consumption, she achieved a relative sodium concentration of 1,930mg/L over the race (1,965mg/L on the bike and 1,619mg/L on the run)
- That’s quite a bit higher than what she’s losing in her sweat (1,556mg of sodium per litre)
- This would probably explain why she reported feeling very thirsty at the end of the bike leg. A recommendation for Jeanni going forward is to increase her fluid consumption and slightly decrease her electrolyte intake to dilute this down towards the amount she’s losing in her sweat
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- We recommend taking in ~30g of carb about 15 minutes before the race. This is exactly what Jeanni did, consuming an energy gel just before the swim. Learn more
- Jeanni also ate a good quality breakfast (gluten free oats with honey), ideal because it was high in carbs and low in fibre
- Jeanni consumed around 75g/hr during the 4 hour race, smack bang in the middle of our recommended range
- This splits out into 94g/hr on the bike and 54g/hr during the half marathon. This tapering in consumption is quite common in longer triathlons like this
- Jeanni consumed ~200mg caffeine over the race (50mg/hr). Considering her low body weight, this is perhaps a slightly high dose, with a 400mg dose considered by most health organisations to be the daily limit. However, Jeanni is accustomed to using caffeine during races and consuming 150mg on the bike worked well for her
Conclusions
- Overall, Jeanni executed her hydration and fuelling plan well and was happy with a brilliant race outcome
- Jeanni increased her sodium intake for this race, possibly a little too much considering her fluid intake. We’ve recommended that she increases her fluid intake and slightly reduces her sodium intake to dilute the relative sodium concentration of her drinks
- Jeanni could also do some pre/post race and training weighing to quantify her sweat volume losses. This would help us plan her future fluid intake for races in different conditions
Key info
Jeanni Metzler
Female
56kg
Sweat sodium concentration
1,556mg/L
Sweat sodium classification
Very High
* determined by a PH Advanced Sweat Test
Result
Position
3rd
Overall Time
4:02:32
Swim Time
0:27:02
Bike Time
2:12:37
Run Time
1:20:29
Event information
Sport
Triathlon
Discipline
Middle distance
Event
IRONMAN 70.3 Boulder
Location
Boulder, USA
Date
7th August, 2021
Website
Swim Distance
1.9km / 1.2mi
Bike Distance
90.1km / 56.0mi
Run Distance
21.1km / 13.1mi
Total Distance
113.1km / 70.3mi
Bike Elevation
628m / 2,060ft
Run Elevation
99m / 325ft
Total Elevation
727m / 2,385ft
Race conditions
Weather Conditions
Hot
Precipitation
No Rain
Min Temp
16°C / 61°F
Max Temp
24°C / 75°F
Avg Temp
22°C / 72°F
Humidity
20%
Athlete feedback
Hydration rating
7/10
Jeanni's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 303 | 4,670 | 2,420 | 350 | 1,930 |
| Per hour | 75 | 1,158 | 600 | 87 | |
| Bike and Run | |||||
| Total intake | 279 | 4,610 | 2,420 | 300 | 1,905 |
| Per hour | 79 | 1,305 | 685 | 85 | |
| Bike | |||||
| Total intake | 207 | 3,930 | 2,000 | 150 | 1,965 |
| Per hour | 94 | 1,786 | 909 | 68 | |
| Run | |||||
| Total intake | 72 | 680 | 420 | 150 | 1,619 |
| Per hour | 54 | 510 | 315 | 113 | |
Data Confidence
1
2
3
4
5
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).