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Martin Gannon's scorecard

IRONMAN Austria-Kärnten

Sunday 19th September, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 77g

    Carb per hour
  • 555mg

    Sodium per hour
  • 587ml

    Fluid per hour
  • 945mg/L

    Relative sodium concentration
  • 5.65mg/kg

    Caffeine per bodyweight
  • How Martin hit those numbers

    500ml x PH 1500 (Tablets)
    2 x PH Electrolyte Capsules
    2 x Slices of bread with butter and jam
    300ml x Yogurt
    1 x Croissant
    2 x Cappuccinos
    1 x Tea
    1 x Energy gel with caffeine (22g carb, 75mg caffeine)
    1 x Energy gel (26g carb)
    *** Review technique if drinking much at this point!
    500ml x PH 1500 (Tablets)
    8 x PH Electrolyte Capsule
    3.7L x Plain water
    250ml x Additional fluid in mixed drinks
    6 x Energy gel (25g carb)
    2 x Energy gel with caffeine (22g carb, 75mg caffeine)
    12 x Energy gel (26g carb)
    1L x Plain water
    7 x Energy gel (25g carb)
    1 x Energy gel with caffeine (22g carb, 150mg caffeine)
    400ml x Energy drink (36g carb)
    400ml x Coca Cola Original

    How Martin's hydration and fueling went...

      • Martin finished 2nd in his age group (M60-64) at IM Austria-Kärnten, finishing in a time of 10 hours and 39 minutes to qualify for the IM World Championships. It’s testament to the high standards that Martin holds for himself that he felt the race “only went ok because ultimately I want to be at the top of the tree”


      • Martin consumed around ~555mg/hr sodium and ~587ml/hr (~20oz/hr) fluid, which equates to a relative sodium concentration of ~945mg/L
      • Martin’s overall sodium intake was adequate to replace a proportion of what he was losing, considering his sweat sodium concentration (695mg/L), but there was a large difference between his bike and run sodium intakes. His sodium intake on the run was low (~92mg/hr), partly because he didn’t take the Electrolyte Capsules he had planned to while running
      • With this in mind, he could increase his sodium intake because the large amount of fluid he consumed meant that the relative sodium concentration of what he consumed during the run leg was ~198mg/L - way below what he should be aiming for in order to adequately replace what he’s losing in his sweat
      • Martin’s fluid intake was ~6.25L (~211oz) in total which equates to ~587ml/hr (~20oz/hr), a seemingly reasonable amount. But he did mention that he peed a lot on the bike and once on the run. This suggests he could have over hydrated - before the race he drank two cappuccinos, tea, water and his PH 1500 and on the bike he estimates to have drunk ~3.7L (~125oz) water alongside his 750ml/25oz bottle of PH 1500 (tablet)
      • We would recommend he slightly reduces this fluid intake which would hopefully reduce the amount he is peeing during races


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Martin was really happy with his fueling and hydration strategy on the day. He started by topping up his fuel stores well before the race with a large breakfast high in carbs and low in fibre. He also had two energy gels (one with caffeine, one without) just before the start of the swim
      • Martin consumed a decent ~77g/hr carb overall, which fell well within the Quick Carb Calculator recommended range of 60-90g per hour
      • Martin was able to sustain his high carb intake while experiencing no GI issues, rating his GI comfort as 9 (where 10 is no GI issues all day). This is great to see considering he has had some issues in the past. He did mention he felt nauseous in the second half of the run so he decided to take one of his planned gels 10 minutes later
      • Martin consumed ~94g/hr on the bike as most triathletes find it easier to get more fuel on board during this phase, and this will have helped support his run leg, which saw him take in ~68g/hr
      • In terms of caffeine, Martin consumed ~407mg in total (~38mg/hr). The recommended caffeine dose for performance is 3-6mg per kilogram of bodyweight (72kg). Therefore, Martin took a high dose towards the top end of the range for his body weight (216-438mg). He spread his intake out throughout the race well and got his caffeine from gels and Coca Cola


      • Overall, Martin had a great race and largely stuck to the hydration and fueling plan discussed with Abby pre-race. He said “I trained well coming up to the race but it was a bit early in my training schedule for a full IM” (Martin opted to race Austria after his original race in Kona was postponed)
      • He could consider making some slight adjustments to his hydration strategy going forwards, particularly before the race as his fluid intake was quite high
      • We’d recommend preloading with PH 1500 in 500ml (16oz) water (with no additional water or salt capsules)

    Key info

    Martin Gannon

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time
    Swim Time
    Bike Time
    Run Time
    Normalised power (Bike)

    Event information

    Full distance
    IRONMAN Austria-Kärnten
    Klagenfurt, Austria
    19th September, 2021
    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
    1,600m / 5,249ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    9°C / 48°F
    Max Temp
    17°C / 63°F
    Avg Temp
    14°C / 57°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    No problems but I got increasingly tired and the last 10km of the run were hard
    Toilet stops
    Peed many times on the bike and once on the run
    GI comfort
    I felt slightly nauseated in the second half of the run
    No cramping

    Martin's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake8195,9096,250407945
    Per hour7755558738
    Bike and Run
    Total intake7715,6906,250332910
    Per hour8361367336
    Total intake5085,3344,4501501,199
    Per hour9498582228
    Total intake2633561,800182198
    Per hour689246647

    Data Confidence







    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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