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Jocelyn McCauley

Pro

IRONMAN New Zealand

2nd March, 2024
New Zealand
Taupō
3rd, FPRO
Triathlon, Full distance - 226.2km
18°C
, Mild
8hrs 58mins
more race details

Jocelyn's headline numbers

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?
?
~80
g
Carb per hour
Recommended 90g/h+
~739
ml
Fluid per hour
Recommended 500-1,000ml/h
~928
mg
Sodium per litre
Recommended 500-900mg/L
~6.1
mg
Caffeine per kg
Recommended 3-6mg/kg

Jocelyn'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
?
T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~80
g
Jocelyn's Energy Rating
6
/10
"I felt as though my energy came in waves and I could probably have had more carbs. Everything was going well on the first lap of the bike, but I did feel quite low in energy towards the end of the bike and then got hungry on the run."
Our thoughts

At her first race of the 2024 season, Jocelyn planned to use her successful approach from her previous race at IM Florida as the foundation for her strategy this time around. Her fuel came from her usual combination of PF Carb & Electrolyte Drink Mix and PF 30 Gels, but after realising she had dropped a couple of the gels from her pocket on the second lap of the bike, she had to ration out a gel or two before picking up additional on-course energy gels. This drop in intake likely played a part in the energy dip she felt towards the end of the bike, and feelings of hunger leading into the run. Jocelyn did well to resume her strategy on the run by increasing her intake from bike to run - a 33% increase in carbs per hour - which is opposite to the usual trend of front-loading on the bike that we see across our triathlon case studies.

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.

Jocelyn594mg/L
Jocelyn 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 Jocelyn’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
?
T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 500-1,000ml/h
~739
ml
Sodium per litre
Recommended 500-900mg/L
~928
mg
Jocelyn's Hydration Rating
9
/10
"I don’t think you can ever be perfect, but I felt my hydration was spot on. The only thing I wish I could have done differently would’ve been having more Carb & Electrolyte Drink Mix on the bike."
Our thoughts

Jocelyn has previously experienced some hydration-related issues, including swelling during some of her hot and humid races, and has been working hard to tightly monitor and manipulate her fluid intake in an attempt to reduce this. Knowing the race conditions would be similar to that of Florida, she implemented a similar fluid and electrolyte replacement strategy, but allowed herself more freedom to listen to thirst cues on the run. She successfully managed to hit her fluid intake goals - which worked out as ~4.6L on the bike and ~2L on the run - alongside subjectively feeling no issues and peeing once to indicate she was suitably hydrated.

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
?
T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~6.1
mg
Our thoughts

Jocelyn consumed slightly less caffeine than her previous race, but her intake of ~6.1mg/kg was more in line with what the scientific literature would recommend. Jocelyn’s strategy included taking half a PF 30 Caffeine Gel pre-race, a caffeine gel towards the end of the bike, and one on the run to evenly spread her doses out and keep the amount of caffeine in her system consistent to maximise the benefits from its ergogenic effects.

How Jocelyn hit her numbers

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

Jocelyn's weapons of choice

Final thoughts

Jocelyn's Satisfaction Rating
8
/10
Overall I’m happy with how this race went and I would rate my race satisfaction similar to how I felt after Florida last year, especially with my hydration strategy going even better this time out.
Jocelyn
Jocelyn did a fantastic job at using her previous race intake experiences to put together a fuel and hydration strategy specific to the hot New Zealand conditions. This allowed her to reach her goals and the recommendations, whilst avoiding any hydration-related issues this time out, to support her solid podium performance.
PF&H

Jocelyn's full stats

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?
?
Overall
717g total carb
80g per hour
6,635ml total fluid
739ml per hour
6,160mg total sodium
687mg per hour
928mg
Sodium per litre
347mg total caffeine
6.1mg 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.

Jocelyn's recent case studies

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