2nd
Jeanni Metzler's scorecard
IRONMAN 70.3 World Championship
Saturday 18th September, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
88g
Carb per hour
654mg
Sodium per hour
646ml
Fluid per hour
1,013mg/L
Relative sodium concentration
3.00mg/kg
Caffeine per bodyweight
How Jeanni hit those numbers
568ml x PH 1500 (Tablets)
0.75 x Cup of oats
1 x Banana
1tbsp x Honey
1tbsp x Almond butter
341ml x Water
227ml x Plain water
1 x Energy gel (25g carb)
*** Try to avoid drinking too much at this point in the race!
1 x PH Electrolyte Capsule
1.5L x PF 30 Energy Drink Mix
341ml x Plain water
-22ml x Additional fluid in mixed drinks
1 x Energy gel (25g carb)
1 x Energy chew packet (48g carb)
1 x Energy chew packet with caffeine (48g carb, 50mg caffeine)
170ml x PH 1500 (Drink Mix)
227ml x Plain water
2 x Energy gel (25g carb)
2 x Energy gel with caffeine (24g carb, 50mg caffeine)
227ml x Coca Cola Original
How Jeanni's hydration and fueling went...
- Jeanni enjoyed a brilliant race at the IM 70.3 World Championships, finishing in 2nd place on the podium with a time of 4 hours and 8 minutes
- She rated her overall race satisfaction as 9 out of 10 and said “I performed really well considering where my fitness is right now”
Hydration
- Jeanni consumed around ~654mg/hr sodium and ~646ml/hr (~22oz/hr) fluid. This was a slightly higher sodium intake than at the Collin’s Cup and a higher fluid intake than at both the Collin’s Cup and Boulder
- The relative sodium concentration of what Jeanni consumed during the race was ~1,013mg/L, which would have replaced a decent amount of what she was losing when you take into account her sweat sodium concentration (1,556mg/L) and the weather conditions. In warmer weather, she may want to increase that sodium intake to account for her higher sweat losses and her relatively high sweat sodium concentration
- Jeanni did experience a few twitches of cramp on the first few miles of the bike and that’s why she decided to take the Electrolyte Capsule which she believed helped her as she pushed through
- Jeanni said “I drank as much as I could” even when the conditions were cooler on the run due to a storm. She peed twice, once on the bike and once going into the run, which suggests she was drinking well and was not overhydrated
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- As she has done before previous races, Jeanni had a solid pre-race intake. She consumed a large breakfast, high in carbs and low in fibre, and had an energy gel 20 minutes before the start which was ideal to make sure her fuel stores were well topped up for the start of the race
- We’ve been working with Jeanni on refining her hydration and fueling strategy during races at IM 70.3 Boulder and the Collins Cup earlier this season
- Jeanni consumed ~75g/hr at Boulder and ~59g/hr carb during the Collins Cup respectively, but we’ve been encouraging her to try to push towards the upper end of the Quick Carb Calculator recommended range of 60-90g per hour
- So, it was great to see Jeanni was able to consume ~88g/hr without experiencing any GI issues at the World Champs (Jeanni rated her GI comfort levels as 9 out of 10)
- In contrast to the tapering in consumption we usually see from triathletes when comparing carb intakes on the bike leg and run leg, Jeanni’s bike intake was ~90g/hr and her run intake was surprisingly even higher at ~95g/hr
- Jeanni said “I felt like my energy was good most of the day but it started to drop on the second loop of the run so I took one more gel which helped”’. She rated her energy as 8 out of 10
- In terms of caffeine, Jeanni consumed ~168mg in total (~41mg/hr). Estimating her body weight (~56kg), she took a moderate dose just within the recommended range of 168-336mg. She consumed caffeine throughout the race, taking more on the run because she picked up Coca Cola and had two caffeinated gels
- Jeanni said she felt like she could have used a bit more caffeine at the end of the run leg, but considering the effect of caffeine can take 20-30 minutes to be noticeable then this wouldn’t be necessary so close to the end of the run
Conclusions
- Overall, Jeanni had a great race at the World Champs! She executed a solid hydration and fueling plan which allowed her to perform well throughout the race and she should continue to be confident in this plan going forward
- She explained, “I’m getting to a point where my fueling plan is a place of confidence rather than a stressor”
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
2nd
Overall Time
4:08:38
Swim Time
0:26:08
Bike Time
2:20:18
Run Time
1:20:11
Event information
Sport
Triathlon
Discipline
Middle distance
Event
IRONMAN 70.3 World Championship
Location
St George, Utah, USA
Date
18th September, 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
835m / 2,740ft
Run Elevation
833m / 2,733ft
Total Elevation
1,668m / 5,472ft
Race conditions
Weather Conditions
Hot
Precipitation
Rain
Min Temp
20°C / 68°F
Max Temp
30°C / 86°F
Avg Temp
25°C / 77°F
Humidity
45%
Athlete feedback
Race Satisfaction
9/10
Hydration rating
9/10
Energy levels
8/10
Felt like my energy was good most of the day but it was started to drop on the second loop of the run so I took one more gel which helped
Toilet stops
Yes
Twice, once on the bike and once going onto the run
GI comfort
9/10
Cramping
Twinges but not full-on cramps
Jeanni's Thoughts
I performed really well for my fitness right now. I am getting to a point where my nutrition plan is a place of confidence rather than a stressor
Jeanni's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 363 | 2,705 | 2,670 | 168 | 1,013 |
| Per hour | 88 | 654 | 646 | 41 | |
| Bike and Run | |||||
| Total intake | 338 | 2,610 | 2,443 | 168 | 1,068 |
| Per hour | 92 | 712 | 666 | 46 | |
| Bike | |||||
| Total intake | 211 | 2,045 | 1,819 | 50 | 1,124 |
| Per hour | 90 | 876 | 780 | 21 | |
| Run | |||||
| Total intake | 127 | 565 | 624 | 118 | 905 |
| Per hour | 95 | 424 | 468 | 89 | |
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).