Leon's headline numbers
Leon's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"My energy levels felt great from start to finish."
Leon had a solid carb intake across the race, averaging just shy of the scientific recommendations for an event of this distance and intensity. He managed his intake well to consistently fuel across both the bike and run sections and avoided a drop off in energy levels, even in the latter stages. Leon’s main source of carbs came from energy drink mix, but he also consumed a few PF 30 Gels throughout to ensure a consistent flow of glucose was available in his bloodstream. Even after an unusual pre-race breakfast for him, which included eggs, ham and cheese, Leon didn’t suffer any GI issues during the race. He really does have a stomach of steel!
Hydration
Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.
Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.
Leon1392mg/L
Leon has been Sweat Tested to dial in his hydration plan
Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.
Given Leon's losses are High (1,392mg/L), nailing his hydration strategy becomes especially crucial when it's hot and/or humid.
Learn moreDrinking a strong electrolyte drink before the race could have helped Leon start optimally hydrated
"Although I know I should have consumed more fluid and electrolytes, I didn’t feel thirsty at any point."
Leon’s hydration strategy leaves little room for improvement. Given the warmer environmental conditions, his fluid intake could have been slightly higher to be more in line with his increased sweat losses in the heat. Leon reported that he did not pee during the race, which can be an indication of dehydration considering the length of the event. Despite this, he didn’t feel particularly thirsty and didn’t lose an excessive amount of bodyweight, being within the ‘normal’ 2-4% dehydration that is tolerable when racing. So, whilst he may have been treading the line, he still did an adequate job to balance his fluids and electrolytes. Leon relied on PH 1000 amongst other drink mixes to keep him hydrated across the bike leg and opted to supplement the water he picked up on the run with some Electrolyte Capsules. Moving forward, we would encourage Leon to adjust his intake in response to the warmer conditions, paired with a slightly higher sodium concentration to reduce the likelihood of dehydration-related symptoms.
Caffeine
Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.
T - 0-4hrs: Had a final hit of caffeine
Leon was well within the general scientific recommendations after consuming caffeinated energy gels throughout the race, as well as a few sips of cola during the run. This level of caffeine intake would have allowed him to reap the ergogenic benefits of the stimulant and support his energy levels whilst working at a high-intensity.
How Leon hit his numbers
Here's everything that Leon ate and drank on the day...
Final thoughts
“I’m in a really good spot right now and I’m getting on well with this current fuel and hydration strategy.”
“Leon executed his fuel and hydration plan well with a brilliant race outcome. Next time, a little more fluid and sodium per hour and preloading using PH 1500 would be a good move to support his efforts in hot races. 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 high in carbs and low in fat should be eaten to lower the risk of GI distress. ”
PF&HLeon's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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).