IRONMAN® Tallinn

Lewis averaged ~90g of carb per hour on the bike, and then dropped slightly to ~61g per hour on the run. While we do typically see a drop off from the bike to run in full distance races, reducing the size of it in future will help Lewis avoid the energy dip he felt here. We’re confident that he should be able to tolerate a slightly higher intake, in line with the Fuel & Hydration Planner’s recommendations, in future races when he reaps the benefit of his ongoing gut training.

Lewis nailed his hydration strategy in Estonia, by replacing a good proportion of both the fluid volume that he lost as sweat, as well as the electrolytes that he lost within sweat. His relative sodium concentration over the course of the race (1029 mg/L) very closely resembles his Sweat Test result (1003 mg/L), which is why it’s unsurprising that he managed to avoid the electrolyte related cramps which have caused him issues in previous races.

Lewis doesn’t habitually consume lots of caffeine in his day to day life, which is why he felt comfortable with taking just 200mg of it in total across this race (equivalent to around two regular sized coffees). From a performance standpoint he could improve his perception of effort and focus even more during future races if he increases his caffeine intake to between the the most recent scientific guidelines.