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Leon Chevalier's scorecard

Triathlon de l’Alpe d’Huez

Thursday 28th July, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 113g

    Carb per hour
  • 1,080mg

    Sodium per hour
  • 1,109ml

    Fluid per hour
  • 974mg/L

    Relative sodium concentration
  • 316mg

    Total caffeine
  • How Leon hit those numbers

    finish
    star
    bottle
     
    1L x PH 1500 (Tablet)
    2 x Slices of bread with peanut butter and jam
    1 x Mug of Black Tea
     
     
    1 x PF 30 Caffeine Gel
     
     
    *** Review technique if drinking much at this point!
     
     
    3.5L x PH 1500 (Drink Mix)
    1 x PF 30 Energy Gel
    3 x PF 90 Energy Gel
    2 x PF 30 Caffeine Gel
    2.7L x Plain water
    200ml x Coca Cola Original
    1 x Snickers
     
     
    3 x PH Electrolyte Capsule
    3 x PF 30 Energy Gel
    1.35L x Plain water
     

    How Leon's hydration and fueling went...

      • After taking the silver medal in last year’s edition of this race, Leon made a triumphant return to the top step of the podium by winning the 2022 Alpe d’Huez Triathlon by an impressive 18 minutes
      • When comparing his strategy from the 2021 race to this year's, it's clear to see how Leon has developed his fueling and hydration strategy over the last 12 months, not only to increase his performance potential but also to adapt to different environmental conditions
      • Bouncing back from a 9th place at his previous race at IM Vitoria-Gasteiz, Leon was very satisfied with this result, saying it “gives me lots of confidence heading to the IRONMAN World Champs in Kona”

    Hydration

      • Executing his usual pre-race preloading strategy, Leon added two PH 1500 (Tablets) to 1L (32oz) of water, which he sipped on throughout the morning before the race
      • Compared to the cooler temperatures Leon experienced at last year's race (average temperature 20°C / 68°F), the 2022 edition saw much higher temperatures, hitting a balmy 31°C / 87.8°F at times
      • Having anticipated this, Leon set out onto the hilly bike course with two 1L (32oz) bottles and one 500ml (16oz) bottle of PH 1500 (Drink Mix). Combined with the ~2.05L (~72oz) of plain water and ~200ml (~7oz) of Coca Cola that he picked up from the aid stations, Leon averaged ~1.28L (~43oz) per hour, with a relative sodium concentration of ~1,088mg per litre on the bike
      • Leon’s sweat sodium concentration is 1,331mg/L, and so the relative concentration of sodium in his drinks will have replaced a good amount of the sodium he will have lost through sweating
      • As temperatures increased on the run, Leon knew it would be essential to maintain this high fluid and sodium intake to maintain his hydration status and continue racing hard
      • It’s safe to say he maintained his fluid intake very well, averaging ~1,080ml/h (33oz/h) on the run by grabbing plain water from aid stations. He also took three Electrolyte Capsules along the way to give him an additional 750mg of sodium
      • Compared to last year's race, Leon nearly doubled his total sodium intake from ~526mg/h to ~1,080mg/h. He also increased his fluid intake from ~665ml/h (~22oz/h) to ~1,109ml/h (~33oz/h). This can in part be attributed to the greater temperatures causing Leon’s sweat rate to be higher, whilst also being a testament to his rigorous gut training which has allowed him to tolerate a greater fluid intake during racing
      • Leon was clinical about tipping water over his head and body at every aid station on the bike and run to keep himself cool, especially as he headed up the iconic 21 switchbacks of Alpe d’Huez where his speed slowed and the cooling effect of wind was diminished

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Similar to last year, Leon was unable to make his usual pre-race banana bread, so instead took a solid amount of carbs through some bread with nutella, jam and peanut butter
      • Then around 15 minutes before the gun went off, he took a PF 30 Caffeine Gel to top off his circulating blood glucose and give an additional caffeine boost to reduce his perceived exertion
      • During the bike, Leon created his usual carb/sodium mix by putting a PF 90 Gel and two PH 1500 (Drink Mix) sachets into one of his litre (32oz) bottles. He also mixed a PF 90 Gel and three PH 1500 (Drink Mix) sachets into his other litre (32oz) bottle. Leon’s third 500ml (16oz) bottle had another PF 90 Gel and two PH 1500 (Drink Mix) sachets
      • Leon enjoys the satisfaction of a small dose of real food on the bike, so chose to take a Snickers bar at around the halfway point. Because the Snickers was partially melted, he chose to take both of his “spare” PF 30 Caffeine Gels. This would have increased his alertness and helped him stay focused as he headed down some technical descents
      • Leon’s total carb intake during the bike leg was ~521g, split into ~135g per hour. This carb intake is very high, and whilst we usually observe a “scientific ceiling” of carb absorption at ~120g/h, Leon has tested this thoroughly in training after seeking advice from the PF&H Sports Science team
      • During the run, Leon executed his usual strategy of carrying a PF 90 Gel out of the T2 transition area and sipping from it regularly. This helped him average ~72g of carb per hour during the run, and ~113g/h across the whole race, which is the highest we’ve ever seen him average in a race of this duration and intensity
      • Whilst this is a higher quantity than we’d typically recommend, Leon is supporting the ever-evolving scientific theory that athletes can absorb greater amounts of carbs with extensive gut training. Furthermore, Leon rated his GI comfort a solid 10 (out of 10), further suggesting that his extensive gut training is paying off

    Conclusions

      • This race up the infamous Alpe d’Huez was the perfect confidence boost for Leon as he heads into a block of training geared towards the IM World Championships in Kona this October
      • Leon crushed both his fueling and hydration strategy, hitting the highest average carb and fluid intake that we’ve seen him achieve to date with no negative implications on his gut comfort, and was rewarded with an emphatic victory against some stiff opposition

    Key info

    Leon Chevalier

    Male
    Sweat sodium concentration
    1,331mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    5:41:13
    Swim Time
    0:44:55
    Bike Time
    3:52:49
    Run Time
    1:15:18

    Event information

    Sport
    Triathlon
    Discipline
    Full distance
    Event
    Triathlon de l’Alpe d’Huez
    Location
    Alpe d’Huez, France
    Date
    28th July, 2022
    Website
    Swim Distance
    2.3km / 1.4mi
    Bike Distance
    118.0km / 73.3mi
    Run Distance
    20.0km / 12.4mi
    Total Distance
    142.8km / 88.7mi
    Bike Elevation
    3,200m / 10,499ft
    Run Elevation
    340m / 1,115ft

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    No Rain
    Min Temp
    23°C / 73°F
    Max Temp
    31°C / 88°F
    Avg Temp
    28°C / 82°F
    Humidity
    69%

    Athlete feedback

    Race satisfaction
    10/10
    Hydration rating
    10/10
    Energy levels
    9/10
    Toilet stops
    No
    GI comfort
    10/10
    Cramping
    No cramping

    Leon's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake6416,1366,300316974
    Per hour1131,0801,10956
    Bike and Run
    Total intake6116,1366,300216974
    Per hour1191,1991,23142
    Bike
    Total intake5215,3864,9502161,088
    Per hour1351,3931,28056
    Run
    Total intake907501,3500556
    Per hour726001,0800

    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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