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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)
    *** Review technique if drinking much at this point!
    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”


      • 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


    Quick Carb Calculator Recommendation


    carb 30 mins before


    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


      • 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

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


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    Triath'Long U Cote de Beauté
    Royan, France
    11th September, 2021
    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
    No Rain
    Min Temp
    19°C / 66°F
    Max Temp
    25°C / 77°F
    Avg Temp
    22°C / 72°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    GI comfort
    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)
    Total intake3302,0571,9802271,039
    Per hour8653451459
    Bike and Run
    Total intake3082,0421,9501521,047
    Per hour9059556844
    Total intake2452,0421,8001501,134
    Per hour11293582469
    Total intake63015020
    Per hour5101202

    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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