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
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)
*** Review technique if drinking much at this point!
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
1556mg/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
1:07:41
Event information
Sport
Triathlon
Discipline
Middle distance
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 intake | 213 | 1,496 | 1,500 | 219 | 997 |
| Per hour | 59 | 412 | 413 | 60 | |
| Bike and Run | |||||
| Total intake | 189 | 1,436 | 1,500 | 169 | 957 |
| Per hour | 61 | 466 | 486 | 55 | |
| Bike | |||||
| Total intake | 115 | 1,166 | 1,000 | 69 | 1,166 |
| Per hour | 58 | 593 | 508 | 35 | |
| Run | |||||
| Total intake | 74 | 270 | 500 | 100 | 540 |
| Per hour | 66 | 242 | 448 | 90 | |
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).