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Lewis Smith

IRONMAN Tallin

5th August, 2023
Estonia
Tallin
7th, M35-39
Triathlon, Full distance - 226.2km
19°C
, Hot and Humid
9hrs 52mins
more race details

Lewis' headline numbers

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?
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~70
g
Carb per hour
Recommended 75g/h
~572
ml
Fluid per hour
Recommended 250-750ml/h
~1,029
mg
Sodium per litre
Recommended 800-1200mg/L
~2.2
mg
Caffeine per kg
Recommended 3-6mg/kg

Lewis' strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-loaded
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
?
T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 75g/h
~70
g
Lewis' Energy Rating
8
/10
"My energy felt good during the swim,bike and the first lap of the run. At this point it dropped off for lap two and three, but after taking the PF 30 Chews, the final run lap seemed to pick back up."
Our thoughts

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.

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.

Lewis1,003mg/L
Lewis 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.

Whilst Lewis’s losses are on the moderate side, getting his hydration strategy right is still crucial when it’s hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.

Learn more
Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 250-750ml/h
~572
ml
Sodium per litre
Recommended 800-1200mg/L
~1,029
mg
Lewis' Hydration Rating
9
/10
"I’m really happy with how my hydration went in Tallinn. I can’t remember feeling really thirsty at any point. The PF&H Sweat Test and race plan has helped massively to make it possible to really push each discipline in these longer races without the fear of risking severe cramps."
Our thoughts

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.

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.

Pre-caffeinated
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T - 30mins: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~2.2
mg
Our thoughts

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.

How Lewis hit his numbers

Here's everything that Lewis ate and drank on the day...

Lewis' weapons of choice

Final thoughts

Lewis's Satisfaction Rating
9
/10
My nutrition has always been a second thought when it comes to my races, but now I’ve had the chance to speak to the team at PF&H and understand it a bit more. Using this knowledge I'm really excited to see how I can perform in my upcoming events. In the last two IRONMAN distance races I did, I struggled with really bad cramping but I feel like I’ve finally nailed it.
Lewis
After Lewis won a competition to join us with VIP access to Team Lotto DSTNY at the Tour de France, we thought it would be a great idea to plan and record his next race at IRONMAN Tallinn in Estonia. Happily, this strategy served Lewis well and he seems to feel confident in where to go next from a fueling and hydration perspective, with a slightly higher carb intake and very similar hydration strategy to this race.
PF&H

Lewis' full stats

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?
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Overall
693g total carb
70g per hour
5,650ml total fluid
572ml per hour
5,816mg total sodium
589mg per hour
1,029mg
Sodium per litre
200mg total caffeine
2.2mg per kg
Bike and Run
Bike
Run

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
1
2
3
4
5

There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.

Lewis' recent case studies

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