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Leon Chevalier's scorecard

Embrunman

Sunday 15th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 87g

    Carb per hour
  • 665mg

    Sodium per hour
  • 602ml

    Fluid per hour
  • 1,105mg/L

    Relative sodium concentration
  • 225mg

    Total caffeine
  • How Leon hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablets)
    400g x Banana bread
    1 x Black tea
     
     
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
     
     
    *** Review technique if drinking much at this point!
     
     
    2.5L x PH 1500 (Drink Mix)
    3 x PH Electrolyte Capsule
    1 x PF 30 Energy Gel
    250ml x Plain water
    -400ml x Additional fluid in mixed drinks
    2.5L x Energy drink mix (79g carb)
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
    2 x Snickers
    1 x Hard boiled sweet
     
     
    2 x PH Electrolyte Capsule
    6 x PF 30 Energy Gel
    850ml x Plain water
     

    How Leon's hydration and fueling went...

      • Following successful races at IRONMAN Bolton (3rd) and Alpe d’Huez Triathlon (2nd) earlier in the year, Leon raced Embrunman for the first time in his career and picked up a hugely impressive win, crossing the finishing line in a time of 9 hours and 28 minutes

    Hydration

      • Leon’s sodium consumption of 665mg/hr was significantly higher than during his Alpe d’Huez race intake (527mg/hr) and this was largely due to his decision to switch from PH 1000 to PH 1500 because he (sensibly) felt he’d need more sodium due to the hotter conditions at Embrunman (31°C / 87.8°F)
      • Leon opted to mix the PH 1500 with an energy drink in his bottles on the bike leg and also sipped on a small bottle of plain water
      • It’s important to note here that mixing your energy and electrolyte drinks isn’t a technique we would recommend for all athletes taking part in such long endurance events, but Leon has found that it’s a method that works for him through plenty of trial and error during training and races. Learn more
      • The relative sodium concentration of Leon's consumption over the course of the race was ~1,105mg/L, which is pretty close to his sweat sodium losses of 1,392mg/l. This is a big improvement from his last race at Alpe d'Huez, where he only took in 787mg of sodium per litre of fluid. Replacing a greater proportion of what he was losing in his sweat will no doubt have helped Leon stay hydrated and able to maintain his performance

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • The Quick Carb Calculator recommended Leon consume ~30g of carbohydrate 15 minutes prior to the race start. As he’d done in his recent races, Leon topped off his glycogen stores by taking on an energy gel alongside a sip of water about 20 minutes before he got to the start line
      • We’ve been working with Leon on his fueling strategy during recent races and he’s been able to consume an impressive amount of carbohydrate. He consumed about 87g/hr during this race, which was achieved by taking in 110g/hr during the bike leg and 62g/hr on the run. This puts him right at the top of the range we recommended which is fantastic
      • This ‘front-loading’ of carb intake on the bike leg is a sensible tactic, as it’s easier to eat on the bike because it’s less mechanically demanding on the body than whilst running. This tactic also meant Leon felt he was able to dial his fuel intake back towards the lower end of his range on the run leg
      • He tactically ate a gel at the bottom of Col d’Izoard, which is towards the end of the bike leg, and this set him up for the large climb and the run
      • Leon reported that, in the last 40 minutes of the race, he “couldn’t really stomach anything anymore”, so he listened to his body and chose not to take his last gel

    Conclusions

      • This race is a great example of how Leon is able to be flexible and refine his strategy according to the race conditions
      • He also tweaked his plan for Embrunman to include sodium pre-loading with PH 1500 before the race, as well as eating a pre-race breakfast that was high in carb and low in fibre
      • Leon had an excellent race and he didn’t think his fueling and hydration strategy could’ve gone any better. He told us, “it felt like I executed the plan perfectly once again”

    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
    1st
    Overall Time
    9:28:18
    Swim Time
    0:49:52
    Bike Time
    5:38:03
    Run Time
    2:55:54

    Event information

    Sport
    Triathlon
    Discipline
    Long course
    Event
    Embrunman
    Location
    Embrun, France
    Date
    15th August, 2021
    Website
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    186.0km / 115.6mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    234.0km / 145.4mi
    Bike Elevation
    3,600m / 11,811ft
    Run Elevation
    440m / 1,444ft

    Race conditions

    Weather Conditions
    Very Hot
    Precipitation
    No Rain
    Min Temp
    22°C / 72°F
    Max Temp
    32°C / 90°F
    Avg Temp
    27°C / 81°F
    Feels like temp
    40°C / 104°F
    Humidity
    68%

    Athlete feedback

    Hydration rating
    9/10
    Toilet stops
    Yes
    Once 30 minutes before the end of the bike
    GI comfort
    9/10
    Cramping
    No cramping

    Leon's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake8226,2965,7002251,105
    Per hour8766560224
    Bike and Run
    Total intake8006,2815,7001501,102
    Per hour9473566718
    Bike
    Total intake6205,7814,8501501,192
    Per hour1101,02686127
    Run
    Total intake1805008500588
    Per hour621712910

    Data Confidence

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    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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