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Leon Chevalier's scorecard

Triathlon de l’Alpe d’Huez

Thursday 29th July, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 88g

    Carb per hour
  • 526mg

    Sodium per hour
  • 665ml

    Fluid per hour
  • 791mg/L

    Relative sodium concentration
  • 233mg

    Total caffeine
  • How Leon hit those numbers

    2 x Hard boiled eggs
    1 x Slice of cured ham
    2 x Slices of cheese
    0.5 x Peach
    1 x Mini bread with nutella and butter
    2 x Black tea
    500ml x Plain water
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    1.5L x PH 1000 (Drink Mix)
    1 x PH Electrolyte Capsule
    1 x PF 30 Gel
    750ml x Plain water
    -300ml x Additional fluid in mixed drinks
    1.5L x Energy drink mix (79g carb)
    1 x Energy gel with caffeine (22g carb, 150mg caffeine)
    1 x Snickers
    1 x Hard boiled sweet
    2 x PH Electrolyte Capsule
    3 x PF 30 Gel
    250ml x Plain water
    100ml x Cola

    How Leon's hydration and fueling went...

      • Leon went into the Triathlon de l'Alpe d’Huez in good form after placing 3rd in his first IRONMAN distance race at IM Bolton, with this event in France serving as a timely warm up ahead of the upcoming EMBRUNMAN Triathlon the following month
      • Sticking to a fueling and hydration plan that had been successful so far while adjusting for the nuances of this Alpe d’Huez event and the accompanying conditions was key
      • Leon finished 2nd overall; he executed his strategy effectively and was happy with the outcome


      • After discussing his plan with us pre-race, Leon increased his planned sodium intake by taking an additional 3 Electrolyte Capsules
      • The relative sodium concentration Leon consumed during the race was ~791mg/L. We do not know Leon’s sweat rate but considering his high sweat sodium concentration (1,392mg of sodium per litre of sweat) and the warm conditions he could look to increase the relative sodium concentration he is consuming slightly to replace a greater proportion of what he is losing in his sweat.
      • Leon did not preload with PH 1500, which is something (along with slightly higher sodium intake during the race) we would recommend for his next races, particularly races where the duration will be longer and temperatures and humidity higher
      • Leon drank his pre-mixed water bottles during the bike, drinking roughly ~2.7L (~91oz) in total and picked up another ~750ml (~25oz). Whereas on the run he had a sip every 2km and poured the rest over himself, this was roughly ~250ml (~8oz) water and ~100ml (~3oz) Coca Cola
      • Leon reported that he did not pee during the race which is an indication of possible under hydration, however he didn’t feel thirsty and didn’t lose an excessive amount of bodyweight (within the ‘normal’ 2-4% dehydration), Whilst he may have been treading the line, it seems he did a good job at balancing his fluids correctly


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • The Quick Carb Calculator would recommend taking ~30g of carb 15 minutes prior to the race start. This is exactly what Leon did by using a caffeinated energy gel pre-race
      • Additionally, the Quick Carb Calculator recommended Leon consume 60-90g of carb per hour during the race itself. Leon consumed about 88g/hr over the course of the entire race, which broke down into a higher 98g/hr on the bike and 82g/hr on the run in the later stages of the race
      • As Leon has done previously, he intentionally took a final gel towards the end of the bike to set him up for the run


      • Overall, Leon executed his fueling and hydration plan well with a brilliant race outcome. Next time, a little more sodium per hour and preloading is an area for Leon to focus on
      • Another area for Leon to be aware of was his breakfast. Possibly due to what was available to him at his accommodation, his breakfast was especially high in protein and fat. Ideally, before a race of this duration, a breakfast higher in carbs and low in fibre should be eaten

    Key info

    Leon Chevalier

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


    Overall Time
    Swim Time
    Bike Time
    Run Time
    Bodyweight change

    Event information

    Middle distance
    Triathlon de l’Alpe d’Huez
    Alpe d’Huez, France
    29th July, 2021
    Swim Distance
    2.2km / 1.4mi
    Bike Distance
    118.0km / 73.3mi
    Run Distance
    20.0km / 12.4mi
    Total Distance
    140.2km / 87.1mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    16°C / 61°F
    Max Temp
    20°C / 68°F
    Avg Temp
    19°C / 66°F

    Athlete feedback

    Hydration rating

    Leon's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake5043,0053,800233791
    Per hour8852666541
    Bike and Run
    Total intake4822,9893,800158787
    Per hour9458474331
    Total intake3812,4893,450150721
    Per hour9864188839
    Total intake10150035081,429
    Per hour824052846

    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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