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Lars Wichert

Challenge Roth

25th June, 2023
Germany
Roth bei Nürnberg
2nd
strava
Triathlon, Full distance - 226.2km
25°C
, Hot
8hrs 15mins
more race details

Lars' headline numbers

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?
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~107
g
Carb per hour
Recommended 90g/h+
~654
ml
Fluid per hour
Recommended 500-1,000ml/h
~1,609
mg
Sodium per litre
Recommended 500-900mg/L
~5.6
mg
Caffeine per kg
Recommended 3-6mg/kg

Lars' strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-rich meal
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
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T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~107
g
Lars' Energy Rating
8
/10
"I’m very pleased with the quantity of carbs that I managed to consume. "
Our thoughts

Lars surpassed the current recommended carb intake of 90g/h for a race of this duration and intensity, averaging ~116g/h. We are seeing more and more elite athletes consume over 90g/h, as research has found a positive correlation between carbohydrate intake and performance. Consuming this quantity of carbs does have its drawbacks, and Lars’ stomach comfort was far from perfect. It’s worth remembering that he still raced very well, clocking the second fastest amateur time of the day, but with some more gut training, Lars would hopefully suffer less GI issues, allowing his performance to improve further.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Lars655mg/L
Lars has been Sweat Tested to dial in his hydration plan

Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.

Whilst Lars’s losses are on the low side, getting his hydration strategy right is still crucial when it’s hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.

Learn more
Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 500-1,000ml/h
~654
ml
Sodium per litre
Recommended 500-900mg/L
~1,609
mg
Lars' Hydration Rating
10
/10
"My hydration strategy went well, other than feeling full from drinking whilst running and a bit of bloating post-race. "
Our thoughts

Lars executed a largely different hydration strategy to his previous IRONMAN in Kona. After suffering with some vomiting problems on the bike in Hawaii, it was vital that Lars altered not only his fueling strategy but also his hydration because Roth was quite a bit cooler and less humid than Hawaii. Going into the run, Lars felt well hydrated. However, he did over-consume sodium, which likely played a part in the bloating and stomach discomfort that he suffered. In future, picking up more water from the aid stations will help dilute the excessively high relative sodium concentration that he hit in this race.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Didn't pre-load caffeine
?
Consuming caffeine in the hours before the start may have increased perceived energy levels
Caffeine per kg
Recommended 3-6mg/kg
~5.6
mg
Our thoughts

Lars consumed the majority of his caffeine during the run leg. As it takes around 45-60 minutes for caffeine to peak in the bloodstream, he could consider moving more of his doses to earlier in the race, allowing him to reap the stimulant’s performance benefits for longer.

How Lars hit his numbers

Here's everything that Lars ate and drank on the day...

Lars' weapons of choice

Final thoughts

Lars' Satisfaction Rating
10
/10
I'm really happy with the time and the result, and happy that I got the nutrition so on point, especially after Hawaii.
Lars
Lars secured a brilliant first place position in his age group at Challenge Roth. He was particularly happy with his swim and looks forward to carrying this speed in the water to his next race. By continuing to train his gut, as well as reducing the relative sodium concentration he is consuming, Lars would likely suffer less stomach discomfort, allowing him to focus on pushing his performance to the next level.
PF&H

Lars' full stats

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Overall
880g total carb
107g per hour
5,395ml total fluid
654ml per hour
8,682mg total sodium
1,052mg per hour
1,609mg
Sodium per litre
408mg total caffeine
5.6mg per kg
Bike and Run
Bike
Run

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
1
2
3
4
5

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.

Lars' recent case studies

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