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1st

Martin Gannon's scorecard

IM World Championships

Saturday 7th May, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 75g

    Carb per hour
  • 652mg

    Sodium per hour
  • 982ml

    Fluid per hour
  • 664mg/L

    Relative sodium concentration
  • 6.18mg/kg

    Caffeine per bodyweight
  • How Martin hit those numbers

    finish
    star
    bottle
     
    1.5 x Bagel with butter and jam
    1 x Tin of rice pudding
    1 x Cup of tea
    500ml x Plain water
     
     
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
     
     
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
     
     
    1.25L x PH 1500 (Tablets)
    9 x PH Electrolyte Capsule
    16 x PF 30 Energy Gel
    4.7L x Plain water
    1 x Energy gel with caffeine (22g carb, 150mg caffeine)
     
     
    3.5L x Plain water
    6 x Energy gel (25g carb)
    2 x Energy gel with caffeine (25g carb)
    1.25L x Energy drink (22g carb)
    250ml x Coca Cola Original
     

    How Martin's hydration and fueling went...

      • Martin Gannon produced a dominant performance at the IRONMAN World Championships in St George to become World Champ in the M65-69 age group, beating his competitors by over an hour!
      • After coming out of the swim in 8th place, Martin had fantastic bike and run legs to cross the line in a time of 11 hours and 9 minutes, in what were very hot and dry conditions (29℃/84℉ average temperature, 12% humidity). With the forecasted hot conditions in mind, Martin had put together a meticulous hydration and fueling plan which he ran past the team pre-race
      • With multiple top 10 finishes in previous World Championship races, Martin ‘rehearsed like a champion and trained to win’ ahead of the race. Looking back on the fantastic result, he said ‘‘I know that there are no guarantees so it’s really satisfying to conquer that course and elements under pressure” and rated his race satisfaction a 11 (out of 10)

    Hydration

      • Martin preloaded the night before using a couple of Electrolyte Capsules with 500ml/16oz of water. In the morning, he mentioned sipping on plain water in the lead up to the race. We would recommend he sticks to the plan to preload with PH 1500 ~90 minutes before future races to make sure he is starting in a well hydrated state
      • During the race, Martin used a proactive strategy to replace a good proportion of his individual sweat losses. From our Advanced Sweat Test Martin knows he loses 695mg of sodium per litre of sweat, and from sweat rate data collection prior to the race, he knew that his sweat rate could reach 1.5L/51oz in the predicted hot conditions
      • Martin’s hydration strategy on the bike involved drinking some water mixed in two carb-rich bottles, along with one ~700ml/24oz bottle of plain water which he continued to fill up by picking up 500ml/16oz water bottles at aid stations (~4.7L/159oz total plain water)
      • He had originally planned to drink an additional ~250ml/8oz at each station (aiming to drink ~1.5L/51oz per hour), but after discussing this with the team he understood that striving to drink 100% of his sweat losses wasn’t necessary. Instead, he allowed his thirst to dictate how much he drank, and hit a solid ~1L/h (32oz/h) on the bike
      • On the run, Martin slowed down to pick up multiple cups of water at each aid station, he also picked up ten cups of energy drink mix and two cups of coke, drinking up to ~5L/160oz in total (~1.22L/41oz per hour). This is an impressive average intake and slightly greater than he drank on the bike, inline with the increasing temperatures throughout the race
      • In terms of sodium, Martin kept on top of his losses well to avoid any issues, such as cramping, by including concentrated PH 1500 mixes in two of his bottles and taking on nine Electrolyte Capsules on the bike. Then, despite originally planning to continue to take capsules on the run, a mishap with the misplacement of his running belt, meant he had to adjust his plan by picking up the on-course energy/electrolyte drink to continue to replace his losses
      • In total, Martin took on ~7,268mg (~652mg/h) of sodium throughout the race, which unsurprisingly broke down into a higher ~745mg/h on the bike and ~302mg/h on the run. In relation to the fluid he drank, the relative sodium concentration of his intake was ~664mg/L, a concentration similar to his sweat sodium concentration (~695mg/L)
      • Martin was happy with his hydration strategy during the race (rating it a 9 out of 10), and adjusted his plan well on the fly throughout the run. He peed a few times during both the swim and the bike, common for him during a race of this length and indicating he didn’t under hydrate

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Martin ate carb-rich foods the evening before and morning of the race to top up his liver glycogen stores, these included slices of pizza, bagels with butter and jam, and a tin of rice pudding. In addition to this, around 30 minutes before the swim, Martin had an energy gel that would have hit his bloodstream quickly and spared some of that stored fuel for later in the race
      • To fuel on the bike, Martin had an extremely carb-heavy solution in his downtube bottle, containing 13 x PF 30 Energy Gels mixed with PH 1500 (Tablets) and water. Further to this, he had three PF 30 Gels in his ~900ml/30oz rear bottle and a caffeine gel coming into T2
      • On the run, Martin got carb on board from the on-course energy gels and drinks, picking up six plain gels (25g carb), two caffeinated gels (25g carb, 100mg caffeine), ten cups of energy drink and two cups of Coca Cola
      • This strategy allowed Martin to hit solid carb numbers, on average consuming ~75g per hour which broke down into a higher ~91g/h on the bike and ~74g/h on the run. This frontloading is common to see in full distance triathlon
      • Martin reached the middle of the Quick Carb Calculator’s recommendation of 60-90g/h for a race of this duration and intensity and a similar level to what we saw him consume at IM Austria last year; this is great to see considering the much hotter conditions for this race. Positively, Martin achieved this level of carb ingestion with no GI issues and his energy levels were stable throughout
      • Looking at Martin’s caffeine intake, pre-race he had a cup of tea (40-70mg) and his final gel was caffeinated (75mg), to increase his alertness and concentration going into the swim
      • With a half-life of ~4-5 hours, Martin knew he should top up his caffeine levels during the race to continue to reap the various ergogenic effects, including reduced perceived effort levels. He did this by consuming three moderate doses in the form of caffeinated energy gels, one towards the end of the bike and then two on the run. This was a good intake, at the top end of the recommended range (3-6mg/kg bodyweight), and timed well to give him both a physical and mental boost towards the latter stages of the race

    Conclusions

      • Age Group World Champion, Martin, was to no one's surprise very happy with the result saying that the race “went to plan”. He “knew it would be hard due to the terrain, big climbs, hilly marathon, heat and wind” but thrived despite this to dominate his age group on the day
      • Other than a slight change to his plan on the run due to a lost race belt, Martin used his planned hydration and fueling strategy effectively throughout the race to hit impressive carb, sodium and fluid numbers over the 11 hour race

    Key info

    Martin Gannon

    Male
    72kg
    Sweat sodium concentration
    695mg/L
    Sweat sodium classification
    Low
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    11:09:42
    Swim Time
    1:15:30
    Bike Time
    5:38:42
    Run Time
    4:06:59

    Event information

    Sport
    Triathlon
    Discipline
    Full distance
    Event
    IM World Championships
    Location
    Utah, USA
    Date
    7th May, 2022
    Website
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi
    Bike Elevation
    2,248m / 7,375ft
    Run Elevation
    431m / 1,414ft
    Total Elevation
    2,679m / 8,789ft

    Race conditions

    Weather Conditions
    Very Hot
    Precipitation
    No Rain
    Min Temp
    21°C / 70°F
    Max Temp
    35°C / 95°F
    Avg Temp
    29°C / 84°F
    Humidity
    12%

    Athlete feedback

    Race satisfaction
    11/10
    Hydration rating
    9/10
    Felt I could have drank larger volumes on the run, but I needed to keep moving and knew I could finish somewhat dehydrated
    Toilet stops
    Yes
    A few during both the swim and bike legs
    GI comfort
    10/10
    I felt slightly nauseous several times on the run but took this as a sign to take a gel soon then it settled
    Cramping
    Twinges but not full-on cramps

    Martin's Thoughts

     I rehearsed thinking like a champion and trained to win - I know there are no guarantees so it is really satisfying to conquer that course and elements under pressure.

    Martin's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake8367,26810,950445664
    Per hour7565298240
    Bike and Run
    Total intake8147,25210,950370662
    Per hour847451,12538
    Bike
    Total intake5116,0165,9501501,011
    Per hour911,0681,05627
    Run
    Total intake3031,2365,000220247
    Per hour743021,22054

    Data Confidence

    marker-icon

    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.

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