2nd
Leon Chevalier's scorecard
Triath'Long U Cote de Beauté
Saturday 11th September, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
86g
Carb per hour
534mg
Sodium per hour
514ml
Fluid per hour
1,039mg/L
Relative sodium concentration
227mg
Total caffeine
How Leon hit those numbers
400g x Banana bread
400ml x Black tea
30ml x Plain water
1 x Energy gel with caffeine (22g carb, 75mg caffeine)
*** Try to avoid drinking too much at this point in the race!
1L x PH 1500 (Drink Mix)
300ml x Plain water
-500ml x Additional fluid in mixed drinks
1L x Energy drink mix (79g carb)
1 x Energy gel with caffeine (22g carb, 150mg caffeine)
1 x Snickers
2 x PF 30 Gel
120ml x Plain water
30ml x Cola
How Leon's hydration and fueling went...
- Leon enjoyed a successful race at Triath’Long U Cote de Beauté, coming in 2nd overall, just 14 seconds behind winner Bart Aernouts. After racing at IRONMAN distance, he said it was “good to go back to the 70.3 distance and see I still have some speed left in me”
- He finished in a time of 3 hours 51 minutes and commented that he “executed his best 70.3 so far”
Hydration
- His sodium and fluid intake was lower than at Embrunman but the conditions were hotter in Embrun so this is to be expected. Leon could have possibly increased his fluid intake slightly as he did mention he felt thirsty so would have liked to pick up more water from aid stations on the bike
- Leon usually takes Electrolyte Capsules on the run leg but opted not to during this race as he felt he’d consumed a solid amount of sodium during the bike leg. Leon recognises that in a longer IRONMAN races in the future, Electrolyte Capsules will be helpful to replace the sodium he’d be losing
- Leon did not mention preloading with PH 1500 for this race which he did do at Embrunman, so we would recommend he consider preloading again before future races. Although not as hot as Embrunman, this race still had highs of 25°C / 77°F so preloading with PH 1500 would have been beneficial to make sure he started well hydrated
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Leon consumed a similar breakfast to his previous race, Embrunman, which was high in carbs, and he ate his usual pre-race caffeine gel 7 minutes before the swim. These will have allowed him to start the race with his fuel stores well topped up
- The Quick Carb Calculator recommended Leon consume between 60-90g of carb per hour. Leon consumed ~86g/hr overall, which broke down into ~112g/hr on the bike and ~51g/hr on the run
- Clearly, he consumed a very high amount of carb on the bike before tapering that intake off on the run. He did plan to take a third gel on the run after an hour but felt he was running well and made the choice ‘on the fly’ not to take that one
- He was able to consume ~86g/hr carb while experiencing no gastrointestinal issues, rating his GI comfort as 8-9 out of 10. Leon said he had good energy levels throughout the race, although he wondered whether an extra caffeine gel in the last 20 minutes of the run might have given him that ‘extra kick’
- This is a common sentiment expressed by many athletes but caffeine can take 45-60 minutes to peak in the bloodstream, so in reality taking it early in the run would be far more likely to impact the closing miles
Conclusions
- Overall, Leon had a great race and executed the hydration and fueling plan that he’s refined over several races brilliantly. He rated his race satsifaction as 9.9 out of 10 and said “another good race, probably the one I’m most happy with this year”
Key info
Leon Chevalier
Male
Sweat sodium concentration
1,392mg/L
Sweat sodium classification
Very High
* determined by a PH Advanced Sweat Test
Result
Position
2nd
Overall Time
3:51:27
Swim Time
0:23:32
Bike Time
2:11:07
Run Time
1:15:36
Event information
Sport
Triathlon
Discipline
Middle distance
Event
Triath'Long U Cote de Beauté
Location
Royan, France
Date
11th September, 2021
Website
Swim Distance
1.9km / 1.2mi
Bike Distance
92.0km / 57.2mi
Run Distance
21.0km / 13.0mi
Total Distance
114.9km / 71.4mi
Race conditions
Weather Conditions
Hot
Precipitation
No Rain
Min Temp
19°C / 66°F
Max Temp
25°C / 77°F
Avg Temp
22°C / 72°F
Humidity
56%
Athlete feedback
Race Satisfaction
9/10
Hydration rating
9/10
Energy levels
8/10
Toilet stops
No
GI comfort
9/10
Cramping
No cramping
Leon's Thoughts
Another good race, probably the one I’m most happy with this year
Leon's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 330 | 2,057 | 1,980 | 227 | 1,039 |
| Per hour | 86 | 534 | 514 | 59 | |
| Bike and Run | |||||
| Total intake | 308 | 2,042 | 1,950 | 152 | 1,047 |
| Per hour | 90 | 595 | 568 | 44 | |
| Bike | |||||
| Total intake | 245 | 2,042 | 1,800 | 150 | 1,134 |
| Per hour | 112 | 935 | 824 | 69 | |
| Run | |||||
| Total intake | 63 | 0 | 150 | 2 | 0 |
| Per hour | 51 | 0 | 120 | 2 | |
Data Confidence
1
2
3
4
5
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).