< Back to case studies

Joel Wooldridge's scorecard

Triathlon de l’Alpe d’Huez

Thursday 28th July, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 75g

    Carb per hour
  • 177mg

    Sodium per hour
  • 568ml

    Fluid per hour
  • 312mg/L

    Relative sodium concentration
  • 3.57mg/kg

    Caffeine per bodyweight
  • How Joel hit those numbers

    1 x PH Electrolyte Capsule
    2 x Black Coffee
    1.5 x Slices of toast with peanut butter and jam
    30ml x Plain water
    1 x PF 30 Caffeine Gel
    *** Review technique if drinking much at this point!
    3 x PH Electrolyte Capsule
    4 x PF 90 Gel
    2.5L x Plain water
    500ml x Electrolyte Drink Mix (302mg sodium)
    1 x PF 30 Caffeine Gel
    330ml x Plain water
    200ml x Electrolyte Drink Mix (302mg sodium)

    How Joel's hydration and fueling went...

      • Joel Wooldridge is a promising elite triathlete who excelled at the Alpe d’Huez full distance triathlon, claiming 13th place, and told us “I felt like my fueling strategy went quite well”
      • Having carried out some sweat rate testing leading up to the race, Joel was able to plan an appropriate hydration strategy, knowing approximately what he needed to take on board in the hot conditions
      • On a tough course with significant elevation, Joel rated his race satisfaction as an 8 (out of 10) with just slight nutritional adjustments to think about for future races of this duration


      • On the morning of the race, Joel didn’t drink much fluid, opting for just ~30ml/1oz of water and two black coffees. Ahead of hot, long races, we would recommend that Joel preloads ~90 minutes before his race with ~500ml/16oz of PH 1500 to ensure that he’s starting well hydrated (read more on why starting hydrated is important here)
      • In addition to this, if conditions are looking likely to be very hot, Joel could choose to introduce this preloading regime the night before the race alongside his dinner as well
      • Whilst on the bike, Joel drank ~700ml/24oz of fluid per hour, a volume which appears to be sensible. He achieved this by drinking ~500ml/16oz of the on-course energy drink mix and ~2.5L/84oz of plain water with three PH Electrolyte Capsules taken alongside
      • During the 1 hour 20 minute run, Joel drank a total of ~530ml/17oz which averaged ~393ml/13oz per hour. Once again, Joel used water and the on-course drink mix to meet his fluid needs
      • Prior to the race, Joel conducted some sweat rate testing and found that he has a ‘moderate sweat rate’, losing ~1L/32oz of sweat per hour in very hot/humid conditions. From this, we can conclude that his fluid intake on the bike was in the right ballpark, which was corroborated by Joel needing a pee, as this suggests that he wasn’t under-hydrating
      • His fluid intake on the 20km run was possibly a bit low for the high temperature (~28℃/82°F) and the level of effort he was exerting. But Joel did such a good job of frontloading his fluid intake on the bike leg that he only needed to manage his thirst and prevent any major fluid deficit on the run, which he did by picking up the on-course hydration
      • In terms of Joel’s sodium consumption, he could benefit from increasing his intake across the race as his relative sodium concentration on the bike and run was fairly low for a race of this temperature (~334mg/L and ~190mg/L, respectively). To do this, we would encourage Joel to trial adding PH 1000 into at least some of his fluids across the four-hour bike leg, in addition to the PH Electrolyte Capsules he took
      • That all being said, Joel didn’t experience any cramping on a course which is renowned for its elevation and toughness, so it’s plausible that his net sodium losses are low and that he wasn’t far from his ‘sweet spot’ with his sodium replacement. When possible, it would be interesting for Joel to be Sweat Tested to determine whether this is the case


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Joel started the morning by consuming some toast with peanut butter and jam to top up his glycogen stores. On top of this, he also consumed one PF 30 Caffeine Gel within 30 minutes of the race start, a tactic which helps to increase blood glucose availability in the early stages
      • Overall, Joel averaged ~75g of carb per hour across the six-hour race which meets the general recommendations for a race of this intensity and duration (60-90g/h). This solid carb consumption seemed to be reflected in Joel’s performance and perceived energy levels, with Joel commenting “I had no flat spots energy-wise”
      • His carbohydrate intake broke down into a higher ~91g/h on the bike and a lower ~31g/h on the run. It’s not uncommon to see athletes follow this trend of ‘front loading’ their fueling on the bike and it can be effective when the run leg isn’t too long in duration
      • Joel reported “I still felt energised in the final stages of the run” which is a positive indicator that his strategy was appropriate
      • To meet his carbohydrate needs, Joel used gels throughout the race, opting for four of the larger PF 90 Gel pouches on the bike and a single PF 30 Caffeine Gel on the run
      • When asked if he would change anything in his plan, Joel said “I would have had my gel earlier than the halfway point (on the run), although I could feel a stitch coming on so decided to hold off until I had it under control”
      • Given the positive relationship between carbohydrate ingestion and performance, it’s worth Joel considering the idea of increasing his fuel consumption on the run, and aiming for two PF 30 Gels on the run rather than one
      • Very importantly, Joel experienced minimal gut discomfort during this race, despite the high temperatures which can sometimes cause problems. He rated his GI comfort an 8 (out of 10), commenting that only the stitch on the run caused him an issue. Given his high carbohydrate intake on the bike especially, this bodes very well for future races


      • From start to finish, Joel did incredibly well to conquer the tough course and manage his fueling and hydration strategy well
      • In future hot races, Joel could look to dial up his sodium intake throughout the race to facilitate a greater overall relative sodium intake and implement a better pre-hydration strategy
      • A greater carbohydrate intake on the run would also be a good target for Joel to have, due to increased carbohydrate intake reaping larger performance effects

    Key info

    Joel Wooldridge



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    Triathlon de l’Alpe d’Huez
    Huez, France
    28th July, 2022
    Swim Distance
    2.3km / 1.4mi
    Bike Distance
    118.0km / 73.3mi
    Run Distance
    20.0km / 12.4mi
    Total Distance
    142.8km / 88.7mi
    Bike Elevation
    3,200m / 10,499ft
    Run Elevation
    340m / 1,115ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    23°C / 73°F
    Max Temp
    31°C / 88°F
    Avg Temp
    28°C / 82°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    I had good energy levels all day
    Toilet stops
    I needed to pee at the beginning of the run but decided to hold on until I finished the race
    GI comfort
    I didn’t have any noticeable GI issues and my slight stitch went away after 10km
    No cramping

    Joel's Thoughts

     My fuelling, hydration and caffeine intake seemed to work well, but I'm not sure how accurate my sodium intake was

    Joel's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake4631,1023,530200312
    Per hour7517756832
    Bike and Run
    Total intake4331,1023,530100312
    Per hour7719562518
    Total intake3911,0023,0000334
    Per hour912336980
    Total intake42101530100190
    Per hour317539374

    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.

    Joel's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started