Matthew Marquardt
IRONMAN® World Championships
Kona1st, M25-29Matthew's headline numbers
Matthew's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I wasn’t perfectly with it all the time, but it’s hard to tell how much of that was from not enough fueling versus just needing to dig really deep to get to the finish line."
Through the use of fuel products with different carbohydrate types, Matthew was able to hit an impressive carb intake. This is another example of an athlete exceeding 90g/h while maintaining a perfect GI rating throughout. During miles 20-45 of the bike leg, Matthew experienced a dip in energy, confirmed by blood glucose data from his Supersapiens device, which showed a significant drop in blood glucose levels. Getting more fuel on board in the form of gels and drink mixes becomes crucial, with very little stored energy to fall back on while maintaining such race efforts.
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.
Matthew655mg/L
Matthew 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 Matthew's losses are on the low 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 moreDrinking a strong electrolyte drink before the race could have helped Matthew start optimally hydrated
"I'd say it was perfect until the run, where it was more like a 4/10"
The conditions in Kona were always going to be challenging. On the bike, Matthew consumed a sensible amount of fluid while consistently taking in electrolytes. However, during the run, this consistency fell and consequently the [relative sodium concentration]() in his drinks dropped from ~868mg/L to ~421mg/L. Despite this, his overall average sodium intake remained close to his sweat sodium concentration, as determined by our Advanced Sweat Test, thanks to his higher intake on the bike. Matthew’s hydration rating dropped to 4/10 on the run as he struggled to balance drinking fluids while stuffing ice into his tri suit at each aid station. Perhaps carrying a soft flask, allowing him to drink on the move could be worthwhile to trial and practice ahead of his next race. Additionally, implementing a sodium preloading strategy with a strong electrolyte drink such as PH 1500 would help elevate his electrolyte and fluid levels *before* the race, boosting his blood plasma volume which is a proven way to enhance performance, especially in hot conditions.
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.
Consuming caffeine in the hours before the start may have increased perceived energy levels
Matthew’s caffeine intake currently sits at the upper limit of the scientific recommendations to maximise the ergogenic effects of the stimulant. However, the majority of his intake is consumed during the run, with only a small portion taken on the bike. Considering that caffeine takes around 45 minutes to reach peak levels in the bloodstream and has a half-life of approximately four-six hours, Matthew might benefit from consuming some of his caffeine earlier in the race on the bike. This adjustment could help ensure that caffeine peaks while he's still racing, rather than just as he finishes or even after the race.
How Matthew hit his numbers
Here's everything that Matthew ate and drank on the day...
Final thoughts
“The results that I had truly are a dream come true and are hard to fathom given that I picked up triathlon just over 18 months ago. I hope to use the sport to make a difference in the lives of cancer patients, and that got me through the most challenging moments.”
“Overall, Matthew was satisfied to come away with the fastest amateur time of his race day, and a 25-29 age group win. Although he admits he hoped his run was faster. Matthew already has his sights on replicating this performance at the IRONMAN 70.3® World Championships just three weeks after his race in Hawaii.”
PF&HMatthew's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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.