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Jeanni Metzler's scorecard

IM 70.3 Oceanside

Saturday 30th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 56g

    Carb per hour
  • 481mg

    Sodium per hour
  • 338ml

    Fluid per hour
  • 1,422mg/L

    Relative sodium concentration
  • 1.88mg/kg

    Caffeine per bodyweight
  • How Jeanni hit those numbers

    500ml x PH 1500 (Drink Mix)
    250ml x Water
    1 x Coffee
    0.75 x Cup of oats
    1tbsp x Honey
    1 x Banana
    *** Review technique if drinking much at this point!
    500ml x PH 1000 (Drink Mix)
    1.2L x PF 30 Energy Drink Mix
    30ml x Plain water
    -410ml x Additional fluid in mixed drinks
    1 x Energy gel (25g carb)
    1 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
    1 x Energy chew packet (48g carb)
    90ml x Plain water
    1 x Energy gel (25g carb)
    60ml x Coca Cola Original

    How Jeanni's hydration and fueling went...

      • Jeanni had a tough last race of the season in California at IM 70.3 Oceanside. In contrast to what the result may suggest, finishing on the podium (3rd) in a time of 4 hours and 20 minutes, Jeanni struggled through a stomach bug throughout race day
      • Being ill on race day meant Jeanni’s hydration and fuelling was greatly impacted, she also ‘had no energy and a really upset stomach on the run’. She did however still finish the race with an impressive result which does not illustrate the full story of her race. Jeanni tried to use a similar hydration and fuelling plan to the World Champs but couldn’t finish her usual bottles on the bike or take anything on the run except some water


      • Jeanni drank ~338ml/hr (~12oz/hr) on average over the whole race, this was primarily from her bottles containing PF Drink Mix and PH 1000 on the bike and a few sips of water and coke on the run. This seems like a decent amount but is on the lower side compared to what we have seen Jeanni drink at her three previous races (Boulder, Collins Cup and the World Champs)
      • Her fluid intake was reduced by not finishing her bottles on the bike and picking up less than normal on the run. She did pee once at the start of the run which suggests she didn’t under hydrate too much, but she agrees that her hydration could have been slightly improved (rating it as a 6 out of 10) and saying ‘I could have drank more fluid especially water on the run’
      • Jeanni preloaded before the race with PH 1500 as per our recommendations, this will have meant she started the race optimally hydrated. She consumed ~481mg of sodium per hour which is slightly more than what she had at the Collins Cup but lower than her World Champ’s intake
      • Alongside the slightly low fluid intake, this meant the relative sodium concentration of her intake was ~1,422mg/L. This will have been replacing a great proportion of her sweat sodium losses considering her high sweat sodium concentration of 1,556mg/L. She did not cramp and mentioned that she didn’t think she needed the extra PH 1000 on the bike. Due to the overcast conditions, a slightly lower concentration would still have substantially replaced her losses, this could also be achieved with a slightly higher fluid intake as recommended


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Despite feeling unwell, Jeanni still tried to eat a solid carb-rich breakfast as we would recommend topping up her fuel stores so her energy availability is high during the race. Jeanni chose to have a banana around 75 minutes before the start instead of her usual pre-race gel (30 minutes before) which was a good choice to get some more carbs in even though her stomach wasn’t feeling great
      • On average over the race Jeani consumed ~56g of carb per hour primarily from PF 30 Energy Drink Mix, energy gels and energy chews. She did not finish her energy drink mix bottles and could not consume the usual carbs she has on the run from a few energy gels due to having bad GI issues on the run
      • Although she was aiming to consume more carbs, ~56g/hr is still a decent amount and is only just below our Quick Carb Calculator’s recommended range of 60-90g/hr for a race of this length and intensity. She also frontloaded, achieving over 60g/hr on the bike but then due to only consuming one gel over the run this dropped to ~23g/hr. A tapering in consumption is not uncommon and is an effective way to fuel during triathlons but we would hope to see her push towards the higher ends of our recommendations on the bike and then the lower run intake is more sustainable
      • Jeanni had a coffee in the morning and a small dose of caffeine during the race from energy chews and Coca Cola. Caffeine pre-race was ideal to increase her perceived energy levels especially considering she was not feeling too well. During the race, she had ~1.87mg caffeine per kilogram of bodyweight, this is a small dose which could be increased slightly to reach the 3-6mg/kg bodyweight recommended for performance


      • Jeanni was disappointed with her performance at Oceanside saying ‘I know my fitness was a lot better than my bike power and overall run time’. But, having picked up a stomach bug before the race she had a solid result which doesn’t show the struggles she pushed through and she was glad to ‘grit it out and finish’
      • Despite being unwell, Jeanni was able to still hit decent numbers using her developed hydration and fuelling strategy. Hitting higher carb numbers and taking on board slightly more fluid would have been ideal but considering she couldn’t finish her bottles or take on much on the run Jeanni would have likely completed these if not for the stomach bug

    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 Oceanside
    California, USA
    30th October, 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
    829m / 2,720ft
    Run Elevation
    84m / 276ft
    Total Elevation
    913m / 2,995ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    16°C / 61°F
    Max Temp
    19°C / 66°F
    Avg Temp
    19°C / 66°F

    Athlete feedback

    Hydration rating
    I could have drank more fluid especially water on the run and I don’t think I needed the extra PH100 packet on the bike
    Toilet stops
    Once at the start of the run
    GI comfort
    My stomach was uneasy all day but terrible GI issues on the run
    No cramping

    Jeanni's Thoughts

     I am disappointed with my performance as I know my fitness was a lot better than my bike power and overall run time, but glad I gritted it out and finished.

    Jeanni's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2412,0901,4701051,422
    Per hour5648133824
    Bike and Run
    Total intake2412,0901,4701051,422
    Per hour6354738427
    Total intake2101,9951,3201001,511
    Per hour8681353841
    Total intake31951505633
    Per hour23691104

    Data Confidence







    There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands, flavours, quantities, plausible estimations of volumes). However, there are estimations made within the data which affect the overall confidence level in the data reported.

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