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Lars Wichert's scorecard


Saturday 5th August, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 69g

    Carb per hour
  • 529mg

    Sodium per hour
  • 611ml

    Fluid per hour
  • 866mg/L

    Relative sodium concentration
  • 3.66mg/kg

    Caffeine per bodyweight
  • How Lars hit those numbers

    650ml x PH 1500 (Packet) and 1/2 Serving of PF 60 Drink MIx
    1 x Bowl of Oatmeal with Raisins, Nuts and Yoghurt
    1 x PF 30 Gel
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    2.2L x PH 1500 (Drink Mix)
    4 x PH Electrolyte Capsules
    600ml x PF 60 Drink Mix (1 Serving)
    1 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    4 x PF 90 Gel
    2L x Plain water
    500ml x PH 1500 (Drink Mix)
    2 x PF 30 Gel
    1 x PF 30 Caffeine Gel
    600ml x Plain water
    1 x Energy gel with caffeine (26g carb, 50mg caffeine)
    400ml x Coca Cola Original

    How Lars' hydration and fueling went...

      • Former Olympic rower, Lars, took on his latest epic endurance challenge at the iconic Norseman triathlon
      • Other than sharing the same Iron distances as his previous two races at Challenge Roth and the IRONMAN World Championships in Kona in 2022, the Norseman has little else in common with those events as bitterly cold temperatures and heavy rain are staples of this race
      • After diving off the back of a ferry to start the race, the conditions couldn’t have been more different to Roth and Kona, and Lars tweaked his fuel and hydration strategy according to the conditions and his individual needs
      • Adverse weather conditions on the local mountain, Gaustatoppen, meant the race was forced to finish after 32.5km (20 mile) of the run at the foot of the mountain, instead of the usual 42.2km (26.2 mile) finish line on the mountain top, but still proved a brutal day of racing


      • Ahead of the race, Lars created his own preloading beverage by adding a PH 1500 Packet and ½ a serving of PF 60 Drink Mix to 650ml (22oz) of water
      • This hybrid mix made a relative sodium concentration of ~1,500mg/L (mg/32oz), with ~30g of carbohydrate, perfect for starting the race optimally hydrated. Interestingly, adding a small amount of carb to a high-sodium drink has been investigated recently as to whether it provides any benefit for pre-hydration, and so far the results have been positive
      • Then during the race, Lars knew he wouldn’t be sweating excessively, but still has a relatively high sweat rate, so kept his fluid intake fairly high to avoid becoming dehydrated
      • He managed to drink ~4.8L (162oz) throughout the 180km (112 mile) bike, averaging an impressive ~911ml (31oz) per hour
      • To ensure he replaced a good proportion of his low sodium losses (he loses 655 milligrams per litre / 32oz of sweat), Lars drank a mixture of PH 1500 and PF 60 Drink Mix, along with plenty of plain water (~2.2L / 70oz total). He also made sure he took some Electrolyte Capsules as he increased his water intake, to avoid over-diluting his fluids
      • During the run, Lars’ fluid consumption dropped significantly to ~395ml/h (14oz/h), as he started to feel a little nauseous at the halfway mark, and his pace was dropping due to a previous leg injury rearing its head
      • After a brief moment where Lars felt like he could be sick, he tried drinking some Coca Cola as it often helps “settle his stomach”, and this occasion was no different, as he was able to continue pushing on deep into the run
      • This strategy saw him average ~611ml (18oz) per hour for the entire race, which is 42% less than he drank at the IRONMAN World Champs. As Lars still peed twice, and rated his hydration strategy a solid 9 (out of 10), this fluid and electrolyte replacement was likely an appropriate reflection of his reduced sweat rate in the different temperatures (11℃ [52℉] vs 27℃ [81℉])


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Lars carb-loaded for a couple of days before this race, swapping out foods high in fibre and fats for those high in carbohydrates, and completed this process with a bowl of oatmeal for his race-day breakfast
      • Then shortly before the race began, Lars took a final carb hit to prime his blood glucose levels, and help save some of his stored energy for later in the race (when he would certainly need it!)
      • During the bike, Lars executed a similarly high carbohydrate intake to what we’re accustomed to seeing him do, averaging ~97g per hour by an assortment of Precision Gels, including four PF 90s, a PF 30 Caffeine Gel and one PF 30 Gel. The small amount of carb in each PH 1500 Packet also contributed an additional ~60g
      • Lars reported no GI issues during the bike, and also rated his energy levels 9 (out of 10) for the swim and bike, suggesting he was matching his needs well without over or under doing it
      • On the run, however, his carb intake dropped to ~46g/h, and coincided with a dramatic dip in energy levels from ~10km (6 miles) in, and he used the ~400ml (15oz) of Coca Cola to help tackle this too
      • It’s likely that going from such a high carb intake on the bike, to less than half that on the run, meant Lars’ body was starting to run out of energy to maintain his target pace. Lars also began to feel sick during this period of low energy. In future, maintaining a higher fuel intake may help him maintain his energy levels and thus performance throughout the run
      • To achieve this without the stomach discomfort which caused his intake to plummet, Lars should look to increase his carb intake in race simulation sessions and essentially train his gut to tolerate this higher intake
      • Coupling this sustained fuel intake with a higher fluid intake may also help the absorption of these carbs, as dehydration is known to reduce carb uptake and likely reduce perception of energy


      • Lars’ first visit to the Norseman triathlon was as epic as he expected, and despite a few adversities along the way, he felt his performance reflected his current training status
      • He was chasing fellow PF&H ambassador Allan Hovda throughout the race, and said afterwards that he would have loved to have been closer to him and have a proper battle
      • Lars was able to rate his overall performance satisfaction a 9 (out of 10), which is pretty good for a first attempt at this brutal race, and he’s looking forward to iterating his fuel and hydration plan for his next visit

    Key info

    Lars Wichert

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


    Overall Time
    Swim Time
    Bike Time
    Run Time
    Normalised power (Bike)

    Event information

    Full distance
    Eidfjord, Norway
    5th August, 2023
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    32.5km / 20.2mi
    Total Distance
    216.5km / 134.5mi
    Bike Elevation
    2,762m / 9,062ft
    Run Elevation
    1,800m / 5,906ft
    Total Elevation
    4,562m / 14,967ft

    Race conditions

    Weather Conditions
    Min Temp
    7°C / 45°F
    Max Temp
    16°C / 61°F
    Avg Temp
    11°C / 52°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    I was perfcet for the swim and bike, but I had a really low point between 10-28km, so I started drinking Coca Cola which helped
    Toilet stops
    GI comfort
    I felt a bit rough at mile 10 on the run but this did pass
    No cramping

    Lars' Thoughts

     I got everything out of me for my current fitness level, and I'm satisfied with 5th

    Lars' full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7135,4536,300289866
    Per hour6952961128
    Bike and Run
    Total intake6835,4536,300289866
    Per hour7560169532
    Total intake5104,5004,800100938
    Per hour9785491119
    Total intake1739531,500189635
    Per hour4625139550

    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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