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Leon Chevalier's scorecard

IRONMAN 70.3 Vichy

Sunday 21st August, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 116g

    Carb per hour
  • 882mg

    Sodium per hour
  • 647ml

    Fluid per hour
  • 1,364mg/L

    Relative sodium concentration
  • 3.04mg/kg

    Caffeine per bodyweight
  • How Leon hit those numbers

    650ml x PH 1500 (Tablet)
    1 x Bread Roll with butter and Nutella
    400ml x Black Tea
    1 x PF 30 Caffeine Gel
    1.4L x PH 1500 (Drink Mix)
    1 x PF 30 Caffeine Gel
    2 x PF 90 Energy Gel
    550ml x Plain water
    3 x PF 30 Energy Gel
    200ml x Plain water
    50ml x Coca Cola Original

    How Leon's hydration and fueling went...

      • IM 70.3 Vichy was changed to a bike-run duathlon the night before the race with the swim being removed due to poor water quality. Whilst this upset a few, Leon adapted swiftly and executed a solid race on the day to take 2nd overall, just 30 seconds behind the winner
      • Leon executed another impressive race, recovering well from an early crash on the bike where a momentary lapse in concentration meant he lost a few vital seconds to his rivals
      • He was still able to run hard and recorded a top three fastest run time en route to his eventual second place


      • As someone who understands the core reasons behind starting a race optimally hydrated, Leon preloaded his sodium levels with ~500ml/16oz PH 1500 the night before and ~650ml/18oz the morning of the race so he started well hydrated
      • Leon typically carries all his race nutrition in two 1L/32oz bottles, so along with one PF 90 Gel already in each bottle, he drank ~1.4L/47oz with four PF 1500 (Drink Mix) packets in, and ~550ml/17oz plain water which he picked up from the aid stations on course. This meant he drank ~1.95L/63oz of fluid on the bike, with a fairly high relative sodium concentration of ~1,538 milligrams per litre
      • With a sweat sodium concentration of 1,331mg/L, Leon falls in the high-salt category and therefore opts for a slightly stronger concentration of drinks to allow for a natural taper in sodium intake during the run discipline
      • With that, Leon actually didn’t take any sodium on the run, only grabbing a single cup of Coca Cola and two cups of plain water. Thankfully he didn’t experience any hydration related issues during the race, and was focussed solely on hunting down his opposition
      • Incidentally, Leon mentioned that whilst he didn’t experience any cramping during the race, he did have some severe bouts of cramp afterwards, and he struggled to get back on top of his hydration for a few days. Perhaps taking some Electrolyte Capsules during the run could have helped his recovery somewhat by preventing the decline in his blood sodium levels
      • In all, Leon drank ~2.2L/72oz of fluid across the bike-run race, averaging ~647ml/21oz per hour which is inline with what we’ve seen him drink during previous races such as Triathlon de l’Alpe d’Huez


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • As is usually the case when racing abroad, Leon was unable to get his hands on his usual banana bread for breakfast, and so instead topped up his liver glycogen stores with a large bread roll with some butter and Nutella. Then around 15 minutes before the time-trial style bike start Leon gave his energy levels a final boost by taking a PF 30 Caffeine Gel
      • In what’s becoming a popular trait of Leons, and something other athletes are emulating throughout the pro field, he added a PF 90 Gel to each of his 1L/32oz water bottles along with two PH 1500 (Drink Mix) packets in each and topped off with water
      • Whilst we typically do recommend decoupling carb and sodium, Leon has tried and tested this strategy and we’ve seen him execute it successfully several times previously
      • Leon also likes to top up his caffeine levels during his races, and did so this time by taking a PF 30 Caffeine Gel on the bike which he carried in his top tube box
      • In total, Leon had ~270g of carb on the bike, averaging a mammoth ~124g/h. This exceeds the 90g/h recommendations from our Fuel & Hydration Planner, but does go some way to supporting the recent scientific literature which suggests athletes who have rigorously trained their gut can absorb much higher doses of carb during exercise
      • On the run was where Leon set about making his way up the rankings, and to fuel his 1 hour 11 minute half marathon he used three PF 30 Gels and a cup of Coca Cola. This gave him a further ~95g of carb, and meant his average including his pre-race gel was ~116g/h
      • Many athletes find it difficult to fuel well whilst running at such high speeds and thus making Leon’s efforts all the more impressive as he averaged ~3:22 per km (~5:28 per mile)


      • Considering the far from optimal start to the race, Leon recovered well from the crash and stayed composed enough to nail his fuel and hydration strategy and gradually recover the time he lost to finish 2nd by a slim margin
      • Leon now begins his build towards the IRONMAN World Championships in Kona, Hawaii in October, where another impressive fuel and hydration plan execution will set him up for a brilliant performance

    Key info

    Leon Chevalier

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


    Overall Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IRONMAN 70.3 Vichy
    Vichy, France
    21st August, 2022
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    111.2km / 69.1mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    22°C / 72°F
    Max Temp
    25°C / 77°F
    Avg Temp
    24°C / 75°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    GI comfort
    No cramping

    Leon's Thoughts

     I raced well and am pleased with my composure after crashing within the first 10 minutes

    Leon's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3953,0002,2002041,364
    Per hour11688264760
    Bike and Run
    Total intake3653,0002,2001041,364
    Per hour10989165331
    Total intake2703,0001,9501001,538
    Per hour1241,37489346
    Total intake95025040
    Per hour8102113

    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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