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Jeanni Metzler's scorecard

IM 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)
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    1 x PH Electrolyte Capsule
    1.5L x PF Carb & Electrolyte 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 Cola

    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”


      • 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


    Quick Carb Calculator Recommendation


    carb 30 mins before


    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


      • 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

    Sweat sodium concentration
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IM 70.3 World Championship
    St George, Utah, USA
    18th September, 2021
    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
    Min Temp
    20°C / 68°F
    Max Temp
    30°C / 86°F
    Avg Temp
    25°C / 77°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    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
    Twice, once on the bike and once going onto the run
    GI comfort
    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)
    Total intake3632,7052,6701681,013
    Per hour8865464641
    Bike and Run
    Total intake3382,6102,4431681,068
    Per hour9271266646
    Total intake2112,0451,819501,124
    Per hour9087678021
    Total intake127565624118905
    Per hour9542446889

    Data Confidence







    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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