IRONMAN® World Championships

Jo used a combination of concentrated energy drink mix and energy gels during the race, which broke down into ~93g/h on the bike and ~58g/h on the run. This frontloading is a common trend we see in full distance triathlons where the mechanics of fueling on the run are trickier and often come with a higher risk of stomach discomfort. Having practised her fuel consumption in her training, Jo was able to achieve these higher carb numbers while experiencing no GI issues. This helped her maintain stable energy levels throughout the race and be able to hold off competitors even at the end of the run.

Although Jo consumed some electrolytes pre-race by drinking PH 1000, she could preload more effectively next time by using a stronger concentration, such as PH 1500, to increase her blood plasma volume and fluid retention. On the bike, Jo carried three bottles which she refilled after finishing with water from aid stations and PH 1000 (Tablets) to stay on top of her electrolyte replacement. She initially ran out of T2 with a bottle of PH 1000 and then picked up water at every aid station going forwards. Although we don’t have data on Jo’s sweat rate, subjectively she mentioned her losses were unsurprisingly “high” in the hot conditions and therefore wanted to be more proactive with her replacement over the 10 hours. By pairing the plain water with Electrolyte Capsules, she was able to drink frequently and still match her sweat sodium losses.

Jo took regular caffeine doses by consuming caffeinated energy gels over the course of the race, which helped increase her perceived energy levels and alertness. For a race of this duration, a caffeine intake higher than the general recommended range is not uncommon, but by taking double the recommendation, Jo is at a higher risk of negative side effects. She could dial it back a bit in training and see if she’s able to still reap the ergogenic benefits without going so far past the guidelines.