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Justin Metzler's scorecard

IRONMAN 70.3 Augusta

Sunday 25th September, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 101g

    Carb per hour
  • 1,191mg

    Sodium per hour
  • 627ml

    Fluid per hour
  • 1,899mg/L

    Relative sodium concentration
  • 548mg

    Total caffeine
  • How Justin hit those numbers

    750ml x PH 1500 (Drink Mix)
    1 x PF 30 Caffeine Gel
    *** Review technique if drinking much at this point!
    1.5L x PH 1500 (Drink Mix)
    2 x PH Electrolyte Capsule
    1.5L x PF Energy Drink Mix
    3 x PF 30 Caffeine Gel
    1 x PF 30 Chews
    500ml x Plain water
    1 x PF 30 Caffeine Gel
    1 x Energy gel (25g carb)
    60ml x Energy drink (22g carb)
    120ml x Cola
    120ml x Red Bull

    How Justin's hydration and fueling went...

      • Justin has developed a solid fuel and hydration strategy over the 2021/22 season which he has executed several times successfully
      • In Augusta, Justin was looking for another strong performance to add to his resume, and finishing third with a rapid 1 hour 12 minute run split certainly showed his strength


      • Justin has suffered with leg cramps in previous races, and has worked hard on his hydration strategy, primarily by reducing the total fluid intake, alongside extensive gut training to overcome these
      • Justin preloaded the morning of the race with 750ml (24oz) of PH 1500 (Drink Mix) to top up his sodium levels and ensure he began the race optimally hydrated with maximal blood plasma volume
      • For the first time, Justin also drank 500ml (16oz) of PH 1500 the night before as part of his preload, and he said that he felt like it made a big difference to his race performance
      • On the bike, in his two 750ml (24oz) bottles containing PF Energy Drink Mix, he also added a PH 1500 (Drink Mix), bringing the total sodium in each bottle to ~1,500 milligrams. Justin also took two Electrolyte Capsules on the bike, which combined with the ~2L (64oz) of fluid consumed, gave him a relative sodium concentration of ~2,125mg per litre (32oz)
      • This is a very strong electrolyte concentration, but Justin’s intake tapered significantly on the run to ~393mg/L (mg/32oz), which brought his average across the entire race to ~1,899mg/L (mg/32oz). This is a similar ‘frontloading’ strategy we’ve seen Justin execute previously and is something we’ve recommended given his moderate-to-high sweat sodium concentration of 1,044mg/L (mg/32oz) as measured by our Sweat Test
      • Alongside his hydration strategy, Justin kept himself cool as temperatures began to warm up towards the end of the run by pouring lots of water over himself and tipping ice into his trisuit. Whilst it may not have reduced his core body temperature, the reduction in perception of heat is often enough to help performance


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Justin has hit an average carbohydrate intake of in excess of 100 grams per hour this season both at Oregon 70.3 and Eagleman 70.3, and it was superb to see him average ~101g of carb per hour with no GI issues this time round in Augusta. This supports the theory that he’s successfully been able to train his gut to tolerate this quantity of carb, and as someone who has previously suffered with GI distress from overloading with carbohydrate (130g+/h in one instance), it’s great to see him reaping the rewards of his gut training efforts
      • Justin ate carb-rich foods the night before the race, followed by a PF 30 Caffeine Gel ~15 minutes before the swim start. He has reaped the benefits of caffeine in most of his previous races, and this 100mg dose before the race will have helped heighten his alertness and reduce his perception of effort later in the race
      • The 30g of carb in the PF 30 Caffeine Gel will likely have hit his bloodstream rapidly, and encouraged the sparing of his stored glycogen for later in the race
      • Justin’s bike was loaded with two 750ml (24oz) bottles with three scoops of PF Energy Drink Mix in each. He also took three PF 30 Caffeine Gels and one PF 30 Energy Chew, which brought his total carb intake to ~255g, which averaged ~124g/h for the bike discipline
      • On the run, he took another PF 30 Caffeine Gel, picked up an on-course energy gel and a mixture of on-course energy drinks from aid stations as he felt necessary. In total, Justin took a further ~85g of carb during the half marathon, giving him an average of ~70g/h. This “front-loading” of carb intake on the bike will likely have set him up well for the significantly lower intake on the run, whilst still allowing him to perform at a very high intensity


      • Justin was pleased with his execution of the race, battling against two of the fastest runners in the sport, Jason West and Trevor Foley, to finish on the podium for the fourth time in 2022
      • Justin nailed another solid fuel and hydration plan at Augusta 70.3, and is looking forward to his next race in the heat of Waco, Texas, later this year

    Key info

    Justin Metzler

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


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IRONMAN 70.3 Augusta
    Augusta, USA
    25th September, 2022
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.1km / 70.3mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    20°C / 68°F
    Max Temp
    27°C / 81°F
    Avg Temp
    23°C / 73°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Felt solid all day long
    GI comfort
    Twinges but not full-on cramps

    Justin's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3704,3682,3005481,899
    Per hour1011,191627149
    Bike and Run
    Total intake3404,3682,3004481,899
    Per hour1041,344708138
    Total intake2554,2502,0003002,125
    Per hour1242,073976146
    Total intake85118300148393
    Per hour7098250123

    Data Confidence







    There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

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