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Jenna Haufler

IM 70.3 Oceanside

6th April, 2024
USA
California
1st, F30-34
Triathlon, Middle distance - 113.1km
10°C
, Cold
4hrs 46mins
more race details

Jenna's headline numbers

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?
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~74
g
Carb per hour
Recommended 90g/h+
~623
ml
Fluid per hour
Recommended 250-750ml/h
~1,525
mg
Sodium per litre
Recommended 700-1100mg/L
~3.4
mg
Caffeine per kg
Recommended 3-6mg/kg

Jenna's strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-loaded
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
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T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~74
g
Jenna's Energy Rating
10
/10
"I felt really good out there with consistent energy the whole time; this definitely played a part in my good spirits and not having any down points mentally or physically."
Our thoughts

Towards the end of 2023, Jenna began more structured gut training by implementing her race fueling strategy in key sessions, initially working to build her carb tolerance towards 60-70 grams per hour. She showcased this during her first race of the 2024 season at Oceanside, as she comfortably consumed ~79g/h on the bike and ~74g/h on the run to maintain her energy levels and support her high-level performance. Jenna should continue to train her gut this season to aim for 90g/h, especially on the bike when fueling is often a bit easier logistically to frontload her carb intake ahead of the run. Evidence suggests when exercising at a high intensity for over three hours, 90g/h+ is optimal for performance, so long as it doesn’t cause stomach problems.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Jenna757mg/L
Jenna has been Sweat Tested to dial in her hydration plan

Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.

Whilst Jenna’s losses are on the low side, getting her hydration strategy right is still important if she wants to perform at her best.

Learn more
Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 250-750ml/h
~623
ml
Sodium per litre
Recommended 700-1100mg/L
~1,525
mg
Jenna's Hydration Rating
7
/10
"I think a little more fluid on the bike would have helped me, and I did feel a bit dehydrated after the race. But, I had no cramping and felt good once I settled into the run after about a mile to the end."
Our thoughts

With a history of issues in the heat, including many cramping bouts and even ending up in the medical tent at the USA Nationals in Milwaukee in 2023, Jenna had a Sweat Test and collected some initial sweat rate data to help her better understand the requirements of her individual sweat losses. Fortunately, the conditions at Oceanside were cooler than in previous years (average ~10℃ / 50°F), which kept her high sweat rate to a more moderate level. Jenna drank enough fluid to replace an adequate proportion of her losses, and consumed a high relative sodium concentration to encourage her body to retain this fluid. This enabled her to successfully avoid past issues related to excessive fluid and sodium depletion. Going forward, Jenna could look to increase her fluid intake slightly alongside her sodium intake to more closely match the concentration of her sodium losses, especially in hotter conditions where her sweat rate will be significantly higher.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Pre-caffeinated
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T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~3.4
mg
Our thoughts

Jenna implemented a textbook caffeine strategy to meet the lower end of the scientific guidelines based on her bodyweight. She took a caffeine dose during the first third of both the bike and run, maximising the benefits of the stimulant, as it takes ~45-60 minutes to peak in the bloodstream. To further gain from caffeine’s performance enhancing qualities, she could look to swap her final carb dose ahead of the swim for a PF 30 Caffeine Gel.

How Jenna hit her numbers

Here's everything that Jenna ate and drank on the day...

Jenna's weapons of choice

Final thoughts

Jenna's Satisfaction Rating
9
/10
I’m super proud of the result and my effort, and I knew that I’d be able to put together a great race if I just nailed my nutrition. I’m even less sore than I’ve ever been after a race, probably because of the lack of cramping and not putting myself in a deep caloric hole.
Jenna
With the help of a refined fuel and hydration strategy, Jenna had a blinder of a race to take the overall age group win at Oceanside. This demonstrates the effort she put in during the off-season to train her gut and dial in for a more precise hydration strategy. Clearly, it paid off, as she overcame her setbacks and problems from previous races with an excellent outcome.
PF&H

Jenna's full stats

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Overall
355g total carb
74g per hour
2,970ml total fluid
623ml per hour
4,529mg total sodium
950mg per hour
1,525mg
Sodium per litre
200mg total caffeine
3.4mg per kg
Bike and Run
Bike
Run

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
1
2
3
4
5

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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