< Back to case studies

Raff Hussey's scorecard

IM Maastricht

Sunday 7th August, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 85g

    Carb per hour
  • 467mg

    Sodium per hour
  • 499ml

    Fluid per hour
  • 936mg/L

    Relative sodium concentration
  • 7.19mg/kg

    Caffeine per bodyweight
  • How Raff hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablet)
    1 x Cup of Coffee
    0.5 x Banana
    1 x Flat Peach
    4 tbsp x Icelandic Yoghurt
    50g x Muesli
    1 tbsp x Honey
    1 x Bagel
     
     
    1 x PF 30 Caffeine Gel
     
     
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
     
     
    2L x PH 1500 (Drink Mix)
    3 x PF 30 Caffeine Gel
    5 x PF 90 Energy Gel
    800ml x Plain water
    1.5 x Banana
    750ml x Energy drink (33g carb)
     
     
    1L x PH 1500 (Drink Mix)
    2 x PH Electrolyte Capsule
    3 x PF 30 Energy Gel
    1 x PF 30 Caffeine Gel
    1 x PF 90 Energy Gel
    1.58L x Plain water
    400ml x Coca Cola Original
    2 x Energy bar (25g carb)
    400ml x Energy drink (33g carb)
     

    How Raff's hydration and fueling went...

      • Raff is the newest member of the PF&H Sports Science team, who’s main sport has been cricket for the past 17 years. Since his previous idea of fueling and hydration was an innings break victoria sponge and cup of tea, there was no better induction to the world of ultra endurance than taking part in his second ever triathlon, and making it a full-distance
      • Before travelling from PF&H HQ in Dorset (UK) to Maastricht (Netherlands), Raff sat down with fellow Sport Scientist Chris ‘Minty’ Harris, to nail down the details of his strategy and ensure he felt confident heading into the race
      • During the race, Raff wore a continuous glucose monitor from Supersapiens, which allowed him to collect live readings as he fueled using a mixture of PF&H and on-course products
      • With the race organisers (somehow) finding a hilly bike course in the Netherlands, and temperatures averaging ~27°C/81°F during the run, Raff was very happy to complete the event in 12 hours 41 minutes and run down the famous red carpet into the arms of an ice cold beer

    Hydration

      • Having had a Sweat Test prior to the event, Raff knew that his sweat sodium concentration is on the lower end, at 676 milligrams of sodium per litre of sweat
      • Combined with a relatively low sweat rate (~0.6L/20oz per hour), his hydration strategy on the day wasn’t a massive logistical hurdle to overcome
      • By preloading the night before and the morning of the Ironman using PH 1500 (Tablets), Raff ensured his blood volume was topped up to reduce cardiovascular load
      • On the bike, he carried two 1L/32oz bottles, one containing a PH 1500 (Drink Mix) sachets and one with three PH 1500 (Drink Mix) sachets
      • After drinking these, he also utilised on-course aid stations by drinking ~800ml/28oz of plain water and ~750ml/24oz isotonic sports drink. This meant Raff drank an average of ~534ml/17oz per hour, with a relative sodium concentration of ~1,004mg/L
      • Raff ran out of the second transition with a 500ml/16oz bottle filled with two PH 1500 (Drink Mix) sachets and two PF 30 Gels diluted with ~400ml/14oz water. This strategy meant he could utilise water from aid stations to top up his fluid intake, while carrying his own preferred sodium supply
      • After around three hours, Raff finished this bottle and had to rely on aid stations for his electrolyte intake. Raff decided that he would alternate between cups of Pepsi and isotonic sports drink at each station, alongside one cup of water. He also made sure he ran under the various cold showers and hose pipes around the course to keep himself cool
      • On his final 10km lap, he also had two Electrolyte Capsules which provided 500mg of sodium and ensured he didn’t find himself cramping through to the finish line
      • Overall, Raff achieved an average fluid intake of ~499ml/16oz per hour, with a relative sodium concentration of ~936mg/L for the 12 and a half hours of racing
      • Looking back on his race, Raff was very happy with his hydration strategy, especially as he’d never taken on an event of this duration before. To not cramp or display any signs of dehydration was all he could ask for, particularly as the ~27°C/81°F heat was causing many people to walk the run course

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • For an event of this length, Raff knew to aim for a carbohydrate intake of ~90g per hour, aiming higher on the bike to ‘frontload’ so that GI distress wouldn’t come into play on the run
      • Raff ate a carb-rich meal the night before, and the morning of his event consisting of foods like oats and bagels, meaning his glycogen stores were optimally topped up come start time
      • With 20 minutes to the start, Raff had a PF 30 Caffeine Gel which provided a final boost of glucose and caffeine
      • On the bike he carried six PF 90 Gels and three PF 30 Caffeine Gels. Raff was aiming to consume one PF 90 Gel per hour as well as take one PF 30 Caffeine Gel at the start, after two hours, and after four hours of riding
      • After dropping one of his PF 90 Gels out of his back pocket, Raff adapted ‘on the fly’ and picked up three banana halves from aid stations at various points in the second half of the bike in an attempt to make up for lost energy
      • In total, Raff ate ~690g of carb on the bike, averaging a very impressive ~104g per hour
      • Once he’d made it to the run, Raff carried three PF 30 Gels (two being mixed into his 500ml/16oz drinks bottle), one PF 30 Caffeine Gel and one PF 90 Gel in his back pocket
      • Alongside two coconut flavoured energy bars and contributions from drinking Coca-Cola, these gels helped Raff achieve an average intake of ~82g carb per hour while running and an average of ~85g per hour across the whole race
      • He had planned to carry two extra PF 30 Caffeine Gels in his race belt but forgot them in T2. This would have given him the freedom to not rely on aid stations, as well as the potential to enjoy the ergogenic benefits of caffeine late on in the race
      • Despite this oversight, on the whole Raff was very pleased with how his fueling strategy panned out, rating his GI comfort a 9 (out of 10) with just some “slight heaviness” after eating some untrialled energy bars from the aid stations

    Conclusions

      • Raff was “buzzing” to complete his first marathon, let alone first IRONMAN event, and thanked his colleagues for playing a large part in overcoming the heat to make it a reality
      • He hit high numbers for his intake throughout the day, aligning well with the recommendations of the PF&H Sports Science team
      • In future races (if his legs ever recover), Raff’s very aware of the benefits of not dropping and forgetting gels, so will definitely work on the logistical side of ultra endurance fueling and hydration before making his way onto another start line

    Key info

    Raff Hussey

    Male
    74kg
    Sweat sodium concentration
    676mg/L
    Sweat sodium classification
    Low
    * determined by a PH Advanced Sweat Test

    Result

    Overall Time
    12:41:16
    Swim Time
    1:18:16
    Bike Time
    6:39:15
    Run Time
    4:23:39

    Event information

    Sport
    Triathlon
    Discipline
    Full distance
    Event
    IM Maastricht
    Location
    Maastricht, Netherlands
    Date
    7th August, 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

    Race conditions

    Weather Conditions
    Very Hot
    Precipitation
    No Rain
    Min Temp
    11°C / 52°F
    Max Temp
    27°C / 81°F
    Avg Temp
    26°C / 79°F
    Humidity
    50%

    Athlete feedback

    Race satisfaction
    9/10
    Hydration rating
    10/10
    Couldn't have asked for anything more
    Energy levels
    10/10
    Far better than anticipated, especially considering the missing gels
    Toilet stops
    Yes
    3 times on the bike only
    GI comfort
    9/10
    Only a bit of a heavy stomach after some untrialled isotonic drink
    Cramping
    No cramping

    Raff's Thoughts

     Fantastic feeling to finish my first ultra event, especially since I didn't have to pay any employee event cramp tax...

    Raff's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1,0795,9276,330532936
    Per hour8546749942
    Bike and Run
    Total intake1,0495,9276,330432936
    Per hour9553757439
    Bike
    Total intake6903,5643,5503001,004
    Per hour10453653445
    Run
    Total intake3592,3622,780132850
    Per hour8253963430

    Data Confidence

    marker-icon

    1

    2

    3

    4

    5

    There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles, brands, quantities, flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

    Raff's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started