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Jess Belcher's scorecard

IRONMAN 70.3 World Championships

Friday 28th October, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 87g

    Carb per hour
  • 430mg

    Sodium per hour
  • 751ml

    Fluid per hour
  • 573mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Jess hit those numbers

    500ml x Electrolyte Tablet (220mg Sodium)
    1 x Large Mug of Coffee
    1.5 x White Bagel with Peanut Butter and Banana
    500ml x Plain water
    1 x Energy gel (22g carb)
    *** Try to avoid drinking too much at this point in the race!
    1.25L x PH 1500 (Tablets)
    2 x Energy gel (22g carb)
    1.5L x Energy drink mix (80g carb)
    12 x Energy chew (7g carb)
    1.08L x Plain water
    2 x Energy gel (22g carb)
    1 x Energy chew packet (48g carb)

    How Jess' hydration and fueling went...

      • Jess is the Marketing Manager for the Professional Triathletes Organization and recently raced the IRONMAN World Championships in Kona, Hawaii, before heading across to Utah for the IM 70.3 World Championships over half the distance
      • Her fuel and hydration strategy stood the test of the cold as temperatures plummeted on race day, yet her intake remained strong across the board, and she finished well


      • Ahead of the race, Jess’ coach, and friend of PF&H, India Lee, highlighted the importance of starting as hydrated as possible, so the night before she tried to do this by drinking ~500ml (16oz) of electrolytes. The drink had ~300mg of sodium in, which is below the recommended dose for preloading her sodium levels to stimulate an increase in blood plasma volume and enter a state of optimal hydration. Furthermore, she drank ~500ml (16oz) of plain water in the 30mins before the race, which potentially diluted her electrolyte levels, as she needed to pee immediately before the swim start
      • In future, we’d recommend Jess uses a stronger electrolyte drink, like PH 1500 in ~500ml (16oz) both the night before and the morning of the race, aiming to finish this ~45 minutes before the start to allow maximum absorption into her bloodstream and to pee out any excess
      • On the bike, Jess managed to maintain a fairly high fluid intake considering the cold weather (~7℃/44℉ average), sticking to her plan of three 750ml (24oz) bottles of energy drink with two and a half PH 1500 Tablets between them
      • Jess executed a fairly common hydration strategy employed by lots of triathletes, whereby she front-loaded her sodium intake on the bike with her drinks containing a relative sodium concentration of ~925mg/L (mg/32oz), and tapered back to just ~100mg/L (mg/32oz) on the run. With a sweat sodium concentration of 594 milligrams per litre, Jess did a good job of matching this concentration with her drinks, averaging ~573mg/L (mg/32oz) across the entire race
      • In longer races or when conditions are much warmer, Jess should look to bump up her sodium intake on the run to ensure she doesn’t run into any hydration related issues as a result of low electrolyte levels


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Jess is well practised at carb-loading before races and ensured her muscle and liver glycogen stores were full with a high-carb dinner containing egg-fried rice. Come race morning she further topped off these stores with one and a half white bagels with peanut butter and banana
      • Then to raise her blood glucose ahead of the race she took an energy gel (22g carb) 20 minutes before the swim, potentially sparing some of her stored energy for later in the race
      • Jess executed a similar front-loading strategy to her hydration plan, averaging ~122g of carb per hour on the bike, and dropping to ~54g/h on the run. This is often the case with fueling as it’s often more difficult for the stomach to absorb carbohydrate whilst running as due to the increased movement, and also access to fueling is often limited when running compared to on the bike
      • Jess has trained her gut to tolerate this quantity of carb, and came very close to her pre-race target of 90g/h by averaging an impressive ~87g/h. She hit these numbers by using a variety of gels, energy chews, and energy drinks which she’s practised extensively in training, and she now feels comfortable taking in this amount. On the day this meant she rated her GI comfort 8 (out of 10) and her energy levels a solid 9


      • In all, Jess performed well off the back of a hard race in Kona just three weeks prior, and her well-planned and balanced fuel and hydration plan will likely have supported this
      • In future she should aim to improve her preloading protocol to optimise her hydration, and perhaps look to include some Electrolyte Capsules on the run to help keep her sodium levels topped up, especially if she’s planning to race in longer/warmer events where she’ll be sweating much more

    Key info

    Jess Belcher

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


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IRONMAN 70.3 World Championships
    St George, USA
    28th October, 2022
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.1km / 70.3mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    2°C / 36°F
    Max Temp
    11°C / 52°F
    Avg Temp
    7°C / 45°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    I lacked a bit of raw speed as I focussed on the full IM all year, but I was full of energy all the way to the finish
    Toilet stops
    GI comfort
    I could stomach my nutrition well, except a few overzealous burps but otherwise no issues
    No cramping

    Jess' Thoughts

     This race demonstrated to me how being consistent over time helped me perform time and time again this season, and I'm excited for next year!

    Jess' full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake4452,1943,8300573
    Per hour874307510
    Bike and Run
    Total intake4232,1903,3300658
    Per hour954947510
    Total intake3312,0822,2500925
    Per hour1227668280
    Total intake921081,0800100
    Per hour54636290

    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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