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Pierre Stieremans' scorecard

IRONMAN Frankfurt

Sunday 2nd July, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 85g

    Carb per hour
  • 257mg

    Sodium per hour
  • 343ml

    Fluid per hour
  • 750mg/L

    Relative sodium concentration
  • 500mg

    Total caffeine
  • How Pierre hit those numbers

    1 x Sports Cake
    500ml x Plain Water
    1 x PF 30 Caffeine Gel
    *** Review technique if drinking much at this point!
    1.5L x PH 1000 (Drink Mix)
    13 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    500ml x Plain water
    500ml x PH 1500 (Tablets)
    5 x PF 30 Gel
    2 x PF 30 Caffeine Gel
    500ml x Plain water

    How Pierre's hydration and fueling went...

      • In his 4th year competing in triathlons, Pierre has had some extremely honourable results including a top 10 spot at IRONMAN Nice in 2021, which secured him qualification for the IRONMAN World Championships in Hawaii
      • Despite suffering a fracture pelvis during his build-up to IRONMAN Frankfurt, he recovered well and finished in a speedy 8:45:40 to finish 3rd in his age group (M30-34), and 7th place overall
      • He implemented a solid fuel and hydration strategy that allowed him to finish strong with a 3:01:40 marathon


      • Pierre began his race day hydration strategy by drinking 500ml (16oz) of plain water alongside his breakfast. We would recommend that before future races, Pierre adds PH 1500 to this to maximise his blood volume and make sure he is starting optimally hydrated
      • Over the bike leg, Pierre drank 2L (64oz) of PH 1000 drink mix which he felt hydrated him well
      • Going into his run well hydrated, Pierre felt he wanted to maintain his strong sodium levels throughout the run. Although his fluid intake on the run was slightly lower than we’d expect at 331ml/hr (11oz/hr), the relative sodium concentration of his intake was 750mg/L (32oz) and he reported no hydration-related issues, which suggests he did a solid job of hitting his numbers in relatively mild conditions, 21℃ (70ºF)


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Pierre implemented a classic [carb-loading] (https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) strategy the day before the race, focusing on eating carb rich foods such as pasta with chicken for lunch, followed by rice and chicken in the evening. Pierre then had a simple carb-rich breakfast for his pre-race meal to top up his glycogen stores before racing
      • In the last 30 minutes before his race, Pierre took a PF 30 caffeine gel to elevate his blood glucose before the swim
      • Pierre relied solely on PF products to fuel the fire in his race, taking 13 PF 30 gels along with 2 PF 30 caffeine gels during the bike
      • It is likely that Pierre has practised using this number of gels and undertaken gut-training in order for his gastrointestinal comfort to still be rated so highly, whilst ingesting this amount of carb
      • Pierre then went onto take 5 PF30 gels on his run, along with 2 PF30 caffeine gels to ingest an average of ~70g per hour
      • Having had a solid intake of carbs on both the run and the bike, with a slightly lower intake on the run, which is often common considering the shorter distance. He experienced no major gastrointestinal (GI) issues, rating his comfort an 8 (out of 10) with good energy levels throughout the race, rating this a 7 (out of10)
      • Although Pierre is doing a great job already, we’d suggest that he looks at increasing from ~80g/h to ~90g/h which may involve some further gut training. This would increase his energy levels even further, which in turn would work to increase his performance overall, maybe even bringing down to a sub 3 hour marathon


      • Throughout his race, Pierre implemented a very simple but effective strategy that ticked all three levers of carb, sodium and fluid effectively that allowed him to carry out an outstanding performance, rating his race satisfaction 9 (out of 10)
      • To push that little bit further, Pierre could make some slight tweaks to preload more effectively with his hydration and potentially look to increase his hourly carb intake in the future with some gut training

    Key info

    Pierre Stieremans



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN Frankfurt
    Frankfurt, Germany
    2nd July, 2023
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    13°C / 55°F
    Max Temp
    24°C / 75°F
    Avg Temp
    21°C / 70°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    GI comfort

    Pierre's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7432,2503,000500750
    Per hour8525734357
    Bike and Run
    Total intake7132,2503,000400750
    Per hour9329339052
    Total intake5011,5002,000200750
    Per hour10732142943
    Total intake2127501,000200750
    Per hour7024933166

    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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