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Jo Wright's scorecard

IRONMAN World Championships

Saturday 7th May, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 72g

    Carb per hour
  • 531mg

    Sodium per hour
  • 826ml

    Fluid per hour
  • 643mg/L

    Relative sodium concentration
  • 10.53mg/kg

    Caffeine per bodyweight
  • How Jo hit those numbers

    500ml x PH 1000 (Tablet)
    1 x Bowl of rice pudding with coconut milk
    1 x Banana
    1 x Energy gel with caffeine (25g carb)
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    2 .75L x PH 1000 (Tablets)
    1L x Plain water
    2 x Energy gel (25g carb)
    2 x Energy gel with caffeine (25g carb, 100mg caffeine)
    1.3L x Energy drink mix (400g carb)
    500ml x PH 1000 (Tablets)
    5 x PH Electrolyte Capsule
    3L x Plain water
    5.5 x Energy gel (25g carb)
    3 x Energy gel with caffeine (25g carb)

    How Jo's hydration and fueling went...

      • Age group triathlete, Joanna Wright, produced a fantastic performance at the IRONMAN World Championships in Utah to end the day on the podium. With a time of 10:21:17, she came 3rd in the F30-34 AG, making her the 5th overall female AG finisher
      • After being pointed in the direction of Precision Fuel & Hydration at the start of the year, Jo came in for an Advanced Sweat Test to dial in her hydration and fueling plan in the lead up to both St George and Kona this year
      • Using the result from her sweat test alongside information about her previous strategy for races, we’ve worked with Jo to build a personalised plan to meet her carbohydrate, sodium and fluid needs for what was a very hot and dry race day (29℃/84℉ average temperature, 12% humidity)


      • Jo preloaded in the morning of the race by drinking ~500ml/16oz of PH 1000. She could have increased her sodium levels further before the race by using a stronger PH 1500 electrolyte drink to help her retain and absorb more fluid
      • On the bike, Jo carried three bottles; two bottles of energy drink mix (500ml/16oz and 800ml/27oz) and one 750ml/25oz bottle of PH 1000. Throughout the bike leg she continued to refill her 750ml bottle with water from aid stations and added four PH 1000 (Tablets). This meant she drank a total of ~5.05L/171oz on the bike, hitting ~932ml per hour, which is towards the upper end of what we see athletes drink
      • Jo initially ran out of T2 with a 500ml/16oz bottle of PH 1000 and then picked up plain water at every aid station going forwards. This meant she drank an estimated ~3.5L/118oz in total and ~950ml/32oz per hour on average, as temperatures pushed towards 35℃/94℉ during the marathon
      • 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 she felt like she needed to be proactive with her replacement of her losses over the 10 hours. She did well to do this by drinking an average of ~826ml/h (28oz/h) throughout
      • In terms of sodium replacement, Jo continually mixed PH 1000 (Tablets) into one of her bottles on the bike, had another bottle of PH 1000 on the run and then took on an additional five Electrolyte Capsules during the marathon
      • Our Advanced Sweat Test showed that Jo has a relatively low sweat sodium concentration, losing 757mg of sodium per litre of sweat, but coupled with a likely moderate-to-high sweat rate in the hot and dry conditions, net losses can build up over a full distance race. Jo did well to account for this by consuming ~531mg of sodium per hour, which in relation to the fluid she took on board meant the relative sodium concentration of her intake was ~643mg/L


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • In the lead up to the race, Jo ate a carb-rich breakfast of rice pudding three-and-a-half hours before she got to the start line, as well as a banana one-and-a-half hours before the start, before taking a caffeinated energy gel in the last 15 minutes. This will have topped up her liver glycogen stores and ensured adequate energy availability early on in the race
      • During the race, Jo consumed two bottles of concentrated energy drink mix and four energy gels on the bike leg, and then a further eight-and-a-half gels on the run leg. This meant she consumed ~72g of carb per hour on average (including the swim time); successfully hitting the Quick Carb Calculator’s recommended range for a race of this intensity and duration (60-90g/h)
      • Her carb intake broke down into a higher ~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
      • Having practised her fuel consumption in her training, Jo was able to achieve these high carb numbers while experiencing no GI issues. This level of intake also helped her maintain stable energy levels throughout the race, and she was happy not to slow which allowed her to hold off competitors at the end of the run
      • Jo took regular caffeine doses by consuming six caffeinated energy gels (100mg caffeine) during the race, which helped increase her perceived energy levels and increase her alertness. For a race of this duration (5-12 hours), a caffeine intake higher than the general recommended range (3-6mg/kg of bodyweight) is to be expected. Due to caffeine’s half-life of ~4-5 hours, Jo’s strategy to take multiple doses to ‘top up’ her caffeine levels during the 10 hour race was spot on. Her total caffeine dose on the bike and run totalled 10.53mg/kg


      • Jo had a fantastic performance, using a considered hydration and fueling strategy, on what was a challenging course, to reach the podium of the World Champs! Reflecting on the race, she was unsurprisingly happy with the result and rated her race satisfaction as 8 (out of 10)
      • Everything “went to plan” on race day for Jo, who is now looking to build on this successful race throughout the year ahead of the World Champs in Kona

    Key info

    Jo Wright

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


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN World Championships
    Utah, USA
    7th May, 2022
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi
    Bike Elevation
    2,248m / 7,375ft
    Run Elevation
    431m / 1,414ft
    Total Elevation
    2,679m / 8,789ft

    Race conditions

    Weather Conditions
    Very Hot
    No Rain
    Min Temp
    21°C / 70°F
    Max Temp
    35°C / 95°F
    Avg Temp
    29°C / 84°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I didn't ever feel too dehydrated until after the race
    Energy levels
    Toilet stops
    During the swim
    GI comfort
    No cramping

    Jo's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7465,5008,550600643
    Per hour7253182658
    Bike and Run
    Total intake7215,4798,550500641
    Per hour7960294055
    Total intake5063,5575,050200704
    Per hour9365793237
    Total intake2151,9223,500300549
    Per hour5852295081

    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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