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3rd

Jeanni Metzler's scorecard

The Collins Cup

Saturday 28th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 59g

    Carb per hour
  • 412mg

    Sodium per hour
  • 413ml

    Fluid per hour
  • 997mg/L

    Relative sodium concentration
  • 219mg

    Total caffeine
  • How Jeanni hit those numbers

    finish
    star
    bottle
     
    680ml x PF 30 Energy Drink Mix
    1 x Cup of oats
    2tbsp x Honey
    2 x Bananas
     
     
    1 x Energy gel with caffeine (24g carb, 50mg caffeine)
     
     
    *** Try to avoid drinking too much at this point in the race!
     
     
    1L x PF 30 Energy Drink Mix
    1 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
    0.5 x Energy chew packet with electrolytes (48g carb, 200mg sodium)
     
     
    500ml x Plain water
    2 x Energy gel with caffeine (25g carb, 25mg caffeine)
    1 x Energy gel with caffeine (24g carb, 50mg caffeine)
    1 x lick of Base salt
     

    How Jeanni's hydration and fueling went...

      Hydration

        • Whilst Jeanni preloaded with PF 30 Energy Drink Mix before the race, it will be worth considering using our stronger PH 1500 drink instead going forwards, which contains 1,500mg of sodium per litre, which would further top-up her blood plasma volume and ensure she starts properly hydrated
        • Jeanni did experience mild cramps on the run, but was able to push through them to finish the race. The cause of cramp could be attributed to several factors, including neuromuscular factors, the cold conditions, underfueling, and consuming less sodium than she’d planned. Learn more

      Fueling

      Quick Carb Calculator Recommendation

      30g

      carb 30 mins before

      60-90g

      carb per hour during
        • This event had an unusual start time (1:20pm), so Jeanni had two breakfasts, both high in carb and low in fibre to make sure her fuel stores were well topped up. Learn more
        • Our Quick Carb Calculator would recommend taking in ~30g of carb 15 minutes prior to the race start and Jeanni achieved this by consuming a caffeinated energy gel just before she got to the start line
        • We recommended that Jeanni consumes 60-90g of carb per hour during races of this length and she came in ever so slightly under that at ~59g/hr
        • Jeanni recognises that she didn’t quite fuel enough and we put that down to the fact she drank less carb-rich drinks than usual during the race. This is likely because she drank less in general due to the cooler conditions at Samorin, particularly when compared to her previous race in hotter weather in Boulder
        • In fact, Jeanni consumed over ~75g/hr in Boulder and she should be targeting getting back up to those levels during her next race
        • In cooler conditions where she’s drinking less, she might consume more carb by carrying more gels or chews, so she’s not as reliant on fluids for her carb intake
        • Interestingly, Jeanni consumed ~58g/hr on the bike and ~66g/hr on the run, which is the opposite of what we’d expect to see as triathletes usually find it easier to consume more carb on the bike
        • It’s perhaps telling that Jeanni mentioned that she “felt flat” most of the race and then ‘bonked’ in the last 5km of the run

      Conclusions

        • Jeanni had a tough race at the Collins Cup, but fought through the cold weather, mild cramps and low energy on the run to finish in a solid 3 hours 38 minutes. She rated her race satisfactions at 4 or 5 and was “disappointed” with finishing 3rd in her group, attributing the result to the fact she “hadn’t enjoyed a smooth build up going into the race”
        • Jeanni had a strong pre-race intake, with two large breakfasts high in carbs and a pre-race gel, but could preload with PH 1500 next time to help ensure she starts optimally hydrated
        • Jeanni could also look to increase her carb intake, particularly on the bike, in order to help maintain her energy levels later in the race

      Key info

      Jeanni Metzler

      Female
      Sweat sodium concentration
      1,556mg/L
      Sweat sodium classification
      Very High
      * determined by a PH Advanced Sweat Test

      Result

      Position
      3rd
      Overall Time
      3:38:49
      Swim Time
      0:29:04
      Bike Time
      1:58:16
      Run Time
      1:7:41

      Event information

      Sport
      Triathlon
      Event
      The Collins Cup
      Location
      Samorin, Slovakia
      Date
      28th August, 2021
      Website
      Swim Distance
      2.0km / 1.2mi
      Bike Distance
      80.0km / 49.7mi
      Run Distance
      18.0km / 11.2mi
      Total Distance
      100.0km / 62.1mi

      Race conditions

      Weather Conditions
      Hot
      Precipitation
      Rain
      Min Temp
      18°C / 64°F
      Max Temp
      22°C / 72°F
      Avg Temp
      20°C / 68°F
      Humidity
      42%

      Athlete feedback

      Race satisfaction
      5/10
      Hydration rating
      7/10
      Energy levels
      7/10
      My energy levels dropped to around 2/10 for the last 5km of the run
      Toilet stops
      Yes
      Once around one hour into the bike
      GI comfort
      9/10
      Cramping
      Mild cramps that I could push through

      Jeanni's Thoughts

       I feel disappointed with my performance at the Collins Cup but it was not a smooth build up for me going into the race. I gave it my best but I felt flat (not able to really push hard) most of the race and then bonked on the last 5km of the run

      Jeanni's full stats

       Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
      Overall
      Total intake2131,4961,500219997
      Per hour5941241360
      Bike and Run
      Total intake1891,4361,500169957
      Per hour6146648655
      Bike
      Total intake1151,1661,000691,166
      Per hour5859350835
      Run
      Total intake74270500100540
      Per hour6624244890

      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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