• Justin executed a rigorously refined fuel and hydration strategy to secure his fifth podium position of 2022 by finishing 2nd at IM 70.3 Waco
• Weather conditions took a turn at the start of the bike with torrential rain making conditions on the bike leg treacherous, so Justin did well to stay upright and produce another solid performance

Hydration

• Justin has added preloading into his strategy throughout this season, and 70.3 Waco was no exception. Our only suggestion is that he should reduce the quantity of water the PH 1500 is mixed in from ~750ml (24oz) to ~500ml (16oz) to achieve the optimal relative sodium concentration for stimulating an increase in blood plasma volume
• On the bike, Justin drank ~1.5L (48oz) of fluid containing three servings of PF Energy Drink Mix and two sachets of PH 1500, bringing his average fluid consumption to ~720ml (23oz) per hour
• Along with three Electrolyte Capsules, this meant the relative sodium concentration of his intake was ~2,500 milligrams of sodium per litre (mg/32oz). This is a very high sodium concentration because he didn't pick up any water from the aid stations, which he put down to the reduced temperatures and persistent rain which meant he didn't feel as if he needed to drink too much
• Given his sweat sodium concentration of 1,044mg/L (mg/32oz), this high concentration on the bike was probably too high, and he should look to dilute this down by either drinking more fluid or perhaps consider taking fewer Electrolyte Capsules
• Justin’s hydration strategy was curtailed slightly as the fast running Trevor Foley hopped off the bike alongside him and set off onto the run at warp speed. Because of this, Justin decided to take just two gulps of his Soft Flask filled with PF Energy Drink Mix and set off in hot pursuit
• His only other fluid intake came from some on course energy drink and some Coca Cola. This meant that his average intake across the whole race was ~576ml (17oz) per hour, with a relative sodium concentration of ~1,876mg/L (mg/32oz)
• This strategy at this particular race worked well for Justin, and consuming 51% of his average fluid intake from his race at IM 70.3 Eagleman earlier in the year shows how he’s still optimising his plan and is able to perform incredibly well as a result

Fueling

Conclusions

• Justin walked away from this race with a whole host of positives, namely his first long-course race without experiencing the cramp-like sensations in his calves or quads. Justin has been working hard on his hydration strategy to try to get on top of these issues in case the cramps are caused by an electrolyte imbalance, whilst he’s also been implementing a structured strength and conditioning program over the last ~12 weeks which has certainly played a key role in reducing these cramping sensations. This blog helps explain potential causes of cramp and how to alleviate them
• It’s plausible that a heavy training volume and end of season fatigue impacted Justin’s energy levels and perception of lethargy beforehand, and so he’s made a concerted effort to maximise his recovery and prepare himself for the final couple of races this season