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Livia Eggler

IRONMAN Switzerland

9th July, 2023
Switzerland
Thun
2nd, F25-29
Triathlon, Full distance - 226.2km
27°C
, Very Hot
10hrs 14mins
more race details

Livia's headline numbers

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?
?
~53
g
Carb per hour
Recommended 75g/h
~428
ml
Fluid per hour
Recommended 500-1,000ml/h
~716
mg
Sodium per litre
Recommended 1000-1400mg/L
~6.4
mg
Caffeine per kg
Recommended 3-6mg/kg

Livia's 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
~53
g
Livia's Energy Rating
8
/10
"My energy levels were great during the whole race, but I did need to use the loo during the run which I've never had to before. My main issue was muscular because of my low run volume, not fueling"
Our thoughts

Livia has struggled previously with taking the amounts of carbohydrates that the literature suggests is optimal for a race of this duration and intensity, largely due to (what she describes as) being a “pocket rocket” at just ~47kg (103lbs). She has, however, been undertaking some rigorous gut training in some of her long, race-specific training sessions to help increase her tolerance. This enabled her to consume ~64g of carb per hour on the bike which equates to ~1.4g per kg of bodyweight, and is an impressive intake. On the run this intake fell by 24% to ~49g per hour, which is still greater than 1 gram per kg. Livia felt her energy levels were “superb” on the bike and most of the run but she did experience a dip in performance towards the end of the marathon, which she believes was due to her low run mileage as a result of a recent injury.

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.

Livia1290mg/L
Livia has been Sweat Tested to dial in her 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 Livia’s losses are High (1,290mg/L), nailing her hydration strategy becomes especially crucial when it’s hot and/or humid.

Learn more
Pre-loaded electrolytes
?
T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 500-1,000ml/h
~428
ml
Sodium per litre
Recommended 1000-1400mg/L
~716
mg
Livia's Hydration Rating
8
/10
"I think my hydration plan was perfect on the bike, then during the run I still hit my targets, but the heat was much worse than I expected. Aid stations felt like they were SO far apart, when in reality I just needed to carry a bottle or something."
Our thoughts

Ahead of the race, Livia spent several weeks getting familiar with the concept of preloading to arrive at each of her long training sessions optimally hydrated. She employed the same tactic the night before her race and again alongside her race-day breakfast. Livia knows her sweat is salty, so was very aware that matching this concentration (1,290mg/L) with her drinks would help her stay hydrated during the race. On the bike, Livia did this well, but Livia’s sodium concentration did drop significantly during the run as she increased the quantity of water she picked up from aid stations, in an attempt to combat the rising temperatures. Despite running out of T2 with a Soft Flask of PH 1500 the further ~1.6L of plain water she drank throughout the marathon meant her relative sodium concentration fell to just ~373mg/L (mg/32oz). By preloading and maintaining a solid concentration on the bike, Livia didn’t experience any negative side-effects, but should look to maintain the concentration in future IRONMANs, especially in the heat.

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.

Didn't pre-load caffeine
?
Consuming caffeine in the hours before the start may have increased perceived energy levels
Caffeine per kg
Recommended 3-6mg/kg
~6.4
mg
Our thoughts

Livia’s caffeine intake sat a little higher than the recommended intake to induce the most ergogenic benefits. As this is only slightly over the recommended range of 3-6mg/kg and Livia didn’t experience any negative effects, we wouldn’t recommend Livia alters anything here.

How Livia hit her numbers

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

Livia's weapons of choice

Final thoughts

Livia's Satisfaction Rating
9
/10
Considering I wasn't able to run two weeks before this race, I am more than happy with the outcome.
Livia
Livia got her Zwift Tri Academy journey off to a flying start, crushing her fuel and hydration strategy, whilst leaving a few bits to optimise before the big dance in Hawaii later in the year. She will test her strategy a few more times before the IRONMAN World Championships, mainly at some local Bundesliga triathlons, and perhaps another middle distance race to test herself over some higher intensity races. Hopefully her run injury will be far behind her by then, and she’ll be able to show her impressive running pedigree.
PF&H

Livia's full stats

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?
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Overall
546g total carb
53g per hour
4,380ml total fluid
428ml per hour
3,137mg total sodium
307mg per hour
716mg
Sodium per litre
300mg total caffeine
6.4mg 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 an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.

Livia's recent case studies

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