2nd
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)
*** Try to avoid drinking too much at this point in the race!
1.5L x PH 1000 (Drink Mix)
1 x PH Electrolyte Capsule
1 x PF 30 Energy 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 Energy Gel
250ml x Plain water
100ml x Coca Cola Original
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
Hydration
- 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
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
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
Conclusions
- 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
Male
Sweat sodium concentration
1392mg/L
Sweat sodium classification
Very High
* determined by a PH Advanced Sweat Test
Result
Position
2nd
Overall Time
5:43:12
Swim Time
0:28:36
Bike Time
3:53:37
Run Time
1:14:00
Bodyweight change
-3.4%
Strava
Event information
Sport
Triathlon
Discipline
Middle distance
Event
Triathlon de l’Alpe d’Huez
Location
Alpe d’Huez, France
Date
29th July, 2021
Website
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
Hot
Precipitation
No Rain
Min Temp
16°C / 61°F
Max Temp
20°C / 68°F
Avg Temp
19°C / 66°F
Humidity
60%
Athlete feedback
Hydration rating
8/10
Leon's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 504 | 3,005 | 3,800 | 233 | 791 |
| Per hour | 88 | 526 | 665 | 41 | |
| Bike and Run | |||||
| Total intake | 482 | 2,989 | 3,800 | 158 | 787 |
| Per hour | 94 | 584 | 743 | 31 | |
| Bike | |||||
| Total intake | 381 | 2,489 | 3,450 | 150 | 721 |
| Per hour | 98 | 641 | 888 | 39 | |
| Run | |||||
| Total intake | 101 | 500 | 350 | 8 | 1,429 |
| Per hour | 82 | 405 | 284 | 6 | |
Data Confidence
1
2
3
4
5
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).