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3rd

Jeanni Metzler's scorecard

IM 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

    finish
    star
    bottle
     
    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
    4:2:32
    Swim Time
    0:27:02
    Bike Time
    2:12:37
    Run Time
    1:20:29

    Event information

    Sport
    Triathlon
    Discipline
    Middle distance
    Event
    IM 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
    21.2km / 13.2mi
    Total Distance
    113.2km / 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 intake3034,6702,4203501,930
    Per hour751,15860087
    Bike and Run
    Total intake2794,6102,4203001,905
    Per hour791,30568585
    Bike
    Total intake2073,9302,0001501,965
    Per hour941,78690968
    Run
    Total intake726804201501,619
    Per hour54510315113

    Data Confidence

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    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).

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