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5th

Leon Chevalier's scorecard

IM 70.3 Lanzarote

Saturday 19th March, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 94g

    Carb per hour
  • 761mg

    Sodium per hour
  • 497ml

    Fluid per hour
  • 1,531mg/L

    Relative sodium concentration
  • 150mg

    Total caffeine
  • How Leon hit those numbers

    finish
    star
    bottle
     
    300g x Banana bread
    300ml x Black tea
    200ml x Plain water
     
     
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
     
     
    *** Review technique if drinking much at this point!
     
     
    1.8L x PH 1500 (Drink Mix)
    2 x PF 90 Energy Gel
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
     
     
    3 x PF 30 Energy Gel
    180ml x Plain water
     

    How Leon's hydration and fueling went...

      • Leon enjoyed a good first race of the 2022 season by finishing 5th at IRONMAN 70.3 Lanzarote, crossing the finish line in just under four hours (03:59:25). Leon summed up his performance post-race by saying, “I really surprised myself with a very strong bike which brought me back into the race after a slow swim. I was solid on the run but not fresh and ‘zingy’ enough at this stage of the season to fight for those podium spots”
      • Overall, Leon was “very happy” and commented that it “got that fire going again for the last block towards St George”. With just seven weeks until the IM World Championships in Utah, the intention was to give his legs, and his fueling and hydration strategy, a run out in real competition before the big race
      • His fueling and hydration strategy is something that Leon has carefully refined over the last 12 months with the help of the Precision Fuel & Hydration team and prior to this race he shared his plan for feedback. On race day, we saw Leon execute his plan to hit some great numbers

    Hydration

      • Leon failed to preload before the race with a drink high in relative sodium concentration (like PH 1500) as he normally does. He had intended to preload but he couldn’t find his electrolytes on race morning. Preloading is important to performance as it helps ensure he starts in an optimally hydrated state and Leon knows that for a longer race, like the IM World Champs, this will be key
      • During the race, Leon relied on his two 900ml/30oz bottles on the bike to meet his fluid, carb and sodium needs. This isn’t always the recommended approach, especially if an athlete is sensitive to GI discomfort or the conditions are especially hot and humid, but for Leon, who has experience with this approach and a well-trained gut, it was an efficient strategy
      • On average, Leon consumed ~800ml/27oz per hour on the bike (1.8L/61oz in total) and ~146ml/h (~180ml/6oz in total) on the run. Leon used the aid stations on the run to collect small cups of plain water to manage his thirst, drinking around six mouthfuls in total (~30ml/1oz per mouthful)
      • The weather conditions were moderate (16℃/61℉) and meant that hydration wasn’t too great of a challenge. On average across the entire race, Leon consumed ~497ml/17oz of fluid per hour (~586ml/20oz per hour excluding the swim) which is an appropriate consumption for the conditions. This is not far below the average intake we’ve seen Leon hit before in similar races and he said he felt well hydrated in the race
      • Leon consumed ~761mg of sodium per hour over the course of the race (~1,523mg/L). However, all of his sodium intake was on the bike leg and none on the run. On the bike, Leon consumed ~866mg of sodium per hour and, accounting for the volume of fluid he was drinking alongside this, the relative sodium concentration of his intake was ~1,675mg/L
      • We know from his Advanced Sweat Test results that Leon has a high sweat sodium concentration of 1,392mg/L and so, whilst we don’t know what his sweat rate in the race was like, it is fair to conclude that Leon was replacing a good proportion of his sodium losses early on in the race, which then allowed him to perform well on the run without supplementing with any further sodium
      • Leon is aware that full IM races in hotter conditions can require some sodium to be taken on board during the run leg to maintain performance and is usually very good at making sure he carries some PH Electrolyte Capsules with him

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Leon fueled before the race with his usual breakfast of ~300g banana bread and a black tea. This will have provided him with enough carbohydrate to top up his liver glycogen levels first thing in the morning
      • In the final 30 minutes before the race start, we also saw Leon take a caffeinated energy gel, which ensured adequate energy availability early on in the race and topped up his earlier caffeine dose from the black tea. This final carb ‘hit’ is as per the Quick Carb Calculator’s recommendations and a tactic we’ve seen Leon use regularly
      • During the four-hour race, Leon consumed ~94 grams of carb per hour on average which is an impressive intake and exceeds the recommendation for a race of this duration (60-90g/h). This was made up of a higher intake of ~116g/h on the bike and ~73g/h on the run. This tapering in carbohydrate consumption is not uncommon, especially in 70.3 distance races
      • As long as a high carbohydrate intake is well tolerated by the athlete (i.e. no gut discomfort, nausea, bloating, or sickness) then there’s evidence to support a positive relationship between carbohydrate intake and race performance
      • Leon met his fueling needs on the bike by consuming two 900ml/30oz bottles, each containing two PF 90 gels and two sachets of PH 1500, a concoction he had tested in race simulation training sessions. In total, each bottle contained ~122g of carbohydrate. Alongside this, Leon took on board a single caffeinated energy gel (22g carb) towards the end of the bike leg
      • On the run, Leon consumed one PF 30 Energy Gel approximately every 20 minutes (three in total) over the half marathon distance
      • Leon’s carbohydrate intake was high across the race, yet he is well-accustomed to intakes of this quantity (we’ve seen him consume similar intakes at Triath'Long U Cote de Beauté and Triathlon de l’Alpe d’Huez)
      • Leon’s excellent fueling strategy was reflected in him suffering no gut discomfort (rating his comfort as 9 out of 10) and having high energy levels throughout the race, rating them between an 8 and a 10. He said “I had no lulls in energy throughout; if anything, I felt stronger at the end and wished the race had gone on for longer!”. This bodes well for the upcoming IM World Champs where Leon will be racing twice the distance

    Conclusions

      • Leon laid solid foundations with his first race of the season and he took away from it what he needed ahead of his bigger ‘A’ races this year
      • His fueling strategy involved a high carb intake, especially on the bike, but this caused no issues for Leon and bodes extremely well for his upcoming debut at an IM World Championships

    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
    5th
    Overall Time
    3:59:25
    Swim Time
    0:24:19
    Bike Time
    2:15:44
    Run Time
    1:14:26
    Strava

    Event information

    Sport
    Triathlon
    Discipline
    Middle distance
    Event
    IM 70.3 Lanzarote
    Location
    Club La Santa, Lanzarote
    Date
    19th March, 2022
    Website
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.1km / 70.3mi
    Bike Elevation
    1,262m / 4,140ft
    Run Elevation
    254m / 833ft
    Total Elevation
    1,516m / 4,974ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    16°C / 61°F
    Max Temp
    18°C / 64°F
    Avg Temp
    17°C / 63°F
    Humidity
    76%

    Athlete feedback

    Race satisfaction
    8/10
    Hydration rating
    10/10
    Felt well hydrated
    Toilet stops
    No
    Just one pee before the start
    GI comfort
    9/10
    No gut issues despite the high carb intake!
    Cramping
    No cramping

    Leon's Thoughts

     I really surprised myself with a very strong bike which brought me back into the race after a slow swim. I was solid on the run but not fresh and zingy enough to fight for those podium spots — finished 5th and to be honest I’m very happy with that!

    Leon's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake3743,0311,9801501,531
    Per hour9476149738
    Bike and Run
    Total intake3523,0161,980751,523
    Per hour10186656822
    Bike
    Total intake2623,0161,800751,675
    Per hour1161,34080033
    Run
    Total intake90018000
    Per hour7301460

    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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