Leon Chevalier's scorecard
Saturday 16th October, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
How Leon hit those numbers
How Leon's hydration and fueling went...
- Coming to the end of a hugely successful racing season, Leon raced his third full distance IM of the year (and third ever). Beating tough competition and setting a new course record, Leon had a fantastic race, winning in under 8 hours!
- Leon planned to use his well developed hydration and fuelling plan but contradictory to what the race outcome portrays, not everything went exactly to plan
- At the start of the bike, he dropped one of his 1L bottles containing PH1500, PH1000 and an energy drink mix, before he had drunk any of it! Focusing on the loss of carb, Leon was aware he would therefore need to adjust and pick up 110g carb (~5 gels) from aid stations to reach the level of intake he usually achieves with the bottle
- On average, Leon consumed ~613ml/22oz of fluid per hour across the whole race. On the bike, this intake was from two bottles containing energy drink mix and PH electrolytes along with two 750ml bottles of water which he picked up. Then on the run he drank water at most aid stations and occasionally drank Coca Cola or Redbull as well
- Despite dropping a bottle, this seems to be an adequate fluid intake. Although we do not know Leon’s sweat rate this volume of fluid is similar to what we have seen him consume successfully in past races, like at Embrunman
- Leon did not pee during the race which he did do once in both his previous long course triathlons. This could portray slight under hydration because we would expect him to pee in a race of this length
- Due to dropping his bottle containing 1,250mg sodium and not adjusting his plan to account for this, Leon’s sodium consumption was lower than he had planned. He consumed ~409mg/hr sodium whereas at Embrunman he consumed ~665mg/hr sodium. Although not drastically different and still replacing a proportion of what he will have been losing, in relation to the amount of fluid he was drinking the relative sodium concentration of his intake was ~666mg/L. Taking into account Leon’s high sweat sodium concentration (1,392mg/L) and the warm conditions a greater amount of sodium could have been beneficial, for example in the form of PH Electrolyte capsules
- Leon struggled in the last 40 minutes of the race and said he “clearly bonked”. Considering his high carb intake this is more likely to relate to under doing his sodium intake. We would recommend he increase sodium intake to replace a greater amount of what he would have been losing to hopefully avoid the dip he had at the end of the run
Quick Carb Calculator Recommendation
- As we have seen Leon do before previous races, he ate a carb rich breakfast and met the Quick Carb Calculator's recommendations of 30g carb 15 minutes before the swim by consuming an energy gel with caffeine. This will have topped up his fuel stores well and given him perceived high energy levels on the start line
- Leon made some changes to his plan before the race to make sure he would be reaching around 400g of carbohydrate on the bike (110g/hr) however dropping his bottle greatly impacted this. Intelligently, he was aware of the rough carb numbers he lost in the bottle so chose to pick up 5 extra gels from aid stations
- By consuming two bottles containing energy drink mix and also having 16 gels over the whole race, Leon had a carb intake of around ~96g/hr (learn more about consuming over 90g/hr carb). This is an excellent carb intake which is higher than at both of his previous long course ironmans. We have seen a positive increase this year from Bolton (~78g/hr) to Embrunman (~87g/hr) and now to Mallorca with an overall carb increase of 23%
- This is a great positive trend because evidence suggests a higher carb intake can relate to better performance as long as GI issues can be avoided. It is also excellent to see Leon achieve this intake even though he had to adjust at the last minute and to avoid GI issues he said “when I felt a bit overloaded I gave myself 10-15 minutes of no food and drink to settle down”
- His intake broke down into a higher ~120g/hr on the bike and ~82g/hr on the run. As Leon has done before and we would recommend, a higher intake on the bike to frontload on carbs is ideal to make sure he was well fuelled going into the run
- Leon did not get to choose the variety of gels he was picking up and as a result consumed many caffeinated gels. Because of this, Leon’s overall caffeine intake was a very high dose of ~1,005mg. This equates to around 2.5 times the recommended dose! Estimating his bodyweight, this dose is 14.8mg/kg BW where the recommended is between 3-6mg/kg BW
- Leon was aware his caffeine intake was higher than normal but did not mention experiencing any side effects of this saying his heart rate “didn’t feel out of order”. He did say that he had some trouble sleeping afterwards which could be a side effect of the high dose, but he didn’t believe that it was necessarily linked to the caffeine because this isn’t unusual for him after race day
- Leon had a superb performance at IM Mallorca adjusting on the fly to hit solid numbers. He said “I couldn’t have hoped for a better outcome and I’m sure there’s still room to do way better if all goes to plan (but it rarely does!)”
- As to be expected he is happy with the outcome. He focused on replacing his carb intake and “didn’t think too much about the electrolytes lost” when he dropped the bottle and looking back on the race he agrees with our views that “not enough electrolyte might explain the boking towards the end”
It was a hard fought one but definitely worth it in the end. Not much could have gone better outcome-wise...although it was far from being smooth sailing all along.
Leon's full stats
|Carbohydrate (g)||Sodium (mg)||Fluid (ml)||Caffeine (mg)||Relative sodium concentration (mg/L)|
|Bike and Run|
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.