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Joel Wooldridge's scorecard

IRONMAN Western Australia

Sunday 4th December, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 73g

    Carb per hour
  • 237mg

    Sodium per hour
  • 636ml

    Fluid per hour
  • 384mg/L

    Relative sodium concentration
  • 549mg

    Total caffeine
  • How Joel hit those numbers

    500ml x PH 1000
    1 x Bread with peanut butter and Jam
    300ml x Black Coffee
    1 x PF 30 Caffeine Gel
    *** Review technique if drinking much at this point!
    2 x PH 1000 (Drink Mix Sachets) & 3 x PF 90 Gel in bike bottles
    1 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    2.3L x Plain water
    900ml x Energy drink (22g carb)
    1 x PF 30 Caffeine Gel
    2.6L x Plain water
    2 x Energy gel (25g carb)
    1 x Energy gel with caffeine (25g carb, 100mg caffeine)
    243ml x Energy drink (22g carb)
    243ml x Cola
    162ml x Red Bull

    How Joel's hydration and fueling went...

      • Joel raced hard at IRONMAN, Western Australia in Busselton to secure 10th place overall with a time of 8:32:52 in what was only his second ever full distance triathlon
      • With a robust race-day strategy, Joel was able to perceive his GI comfort afterwards as a 9 and energy levels as an 8 (out of 10), suggesting he was pretty close to nailing his nutrition plan
      • Joel, at just north of 20 years old, showed an impressive intuitive ability to start adapting his hydration strategy on the fly, in reaction to milder than expected temperatures. This flexibility to environmental change is something that he can work on refining in future races


      • Joel gave himself the best chance of a good race, by starting it optimally hydrated. In future, to ensure this ‘preload’ is as effective as possible, we’d recommend using a slightly stronger electrolyte drink like PH 1500 to stimulate the desired increase in blood plasma volume
      • When out of the water and onto the bike, Joel drank a mixture of pre-mixed bottles containing PH 1000 (Drink Mix), sports drink and plain water he picked up from the aid stations. This gave him an average fluid intake of ~703ml (22oz) per hour.
      • He had initially set out to drink 800ml-1000ml of fluid per hour, but with cooler temperatures than expected tried to adapt and reduce this somewhat
      • Joel admitted that he had to pee several times while cycling, which may suggest that he could have dialled this intake down even further. However, an average relative sodium concentration here of just 555mg/L (mg/32oz) potentially contributed to him retaining less of the fluid he was drinking too
      • Going through transition two, Joel forgot to pick up the Electrolyte Capsules that he had planned to take, which meant his sodium intake fell even lower on the run course to somewhere between 103-135mg/L (mg/32oz). Given the lowest Sweat Test result we’ve ever recorded was ~200mg/L (mg/32oz), this level certainly would likely have fallen below the optimal dose to replace Joel’s losses here
      • Due to solely relying on aid stations for his fluid and electrolytes on the run, there’s a significant room for error in estimating the volumes Joel actually drank. To address this, we used a low and high estimates to produce the 398-1074ml per hour (13-33oz per hour) range which he could have consumed
      • Based on the fact that (like on the bike), Joel had to pee several times when running, and had clear pee straight after this race, it’s safe to assume his real intake was on the higher end of this range


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • After rounding off an effective carb load for this race with rice for dinner and a breakfast bagel, Joel topped up his blood glucose levels with a PF 30 Caffeine Gel. This would have enhanced his focus along with many other benefits associated with caffeine
      • Joel mixed his PF 90 Gels with his electrolytes and water in bottles on the bike, allowing him to pull what we like to call the three ‘levers’ of carb, electrolyte and fluid simultaneously
      • When combined with his strategically timed PF 30 Caffeine Gels and energy drink from aid stations, Joel’s fueling efforts saw him achieve ~99g of carb per hour while cycling
      • While this value is over the general recommendation of 75-90g/h, it’s in line with what we’ve been seeing more and more regularly from professional athletes aiming to push the limits of human performance by taking in excess of 90g/h. He was able to consume this much, while maintaining a perceived GI comfort level of 9 (out of 10), which is a testament to the gut training he’s carried out
      • After transitioning to the run, Joel fueled using PF 30 Gels for the first half, before relying on energy drinks from aid stations in the latter stages. Much like his fluid, this generates some room for error in estimating the true carbohydrate value, which was somewhere between 42-54g/h
      • This value is at least 44% lower than his intake on the bike, which is a greater drop than we usually see from full distance triathletes going from bike to run (it’s usually in the region of a ~25% reduction). This undoubtedly contributed to his perceived energy dip in the last 10km of the race
      • While this is a significant drop off in energy intake, we’ve seen more dramatic declines when analysing Joel’s previous performances, like at the l’Alpe d’Huez middle distance triathlon. With this in mind, Joel is certainly on the right track, but has some room for additional carb while on the final stretch of full distance races in future


      • Overall, Joel had a strong race at IRONMAN Busselton, with a solid fuel and hydration plan, which he was able to start to adapt on the fly given unexpected environmental conditions
      • Joel has the chance going forwards to increase his carb intake on the back half of long runs, which may help to mitigate energy dips late in the race
      • He also should be mindful of the relative sodium concentration of his fluid intake in future, especially when competing in warmer environments where dehydration and sodium depletion may play bigger roles

      Note: Overall numerical values shown are median averages of the low-high estimate range

    Key info

    Joel Wooldridge



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN Western Australia
    Busselton, Australia
    4th December, 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

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    17°C / 63°F
    Max Temp
    23°C / 73°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I forgot my Electrolyte Capsules in T2
    Energy levels
    Energy dips at the end of the bike and run
    Toilet stops
    A total of six times throughout the race
    GI comfort
    Twinges but not full-on cramps

    Joel's Thoughts

     This race was a mostly positive experience. I thought my fueling was good, but that I maybe needed more sodium

    Joel's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake6242,0225,420549384
    Per hour7323763665
    Bike and Run
    Total intake5942,0225,420449384
    Per hour7926871653
    Total intake4491,7753,200200555
    Per hour9939070344
    Total intake1432472,220249119
    Per hour488273683

    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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