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Ruth Astle's scorecard

IRONMAN Mallorca

Saturday 16th October, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 99g

    Carb per hour
  • 404mg

    Sodium per hour
  • 495ml

    Fluid per hour
  • 815mg/L

    Relative sodium concentration
  • 196mg

    Total caffeine
  • How Ruth hit those numbers

    500ml x PH 1500 (Tablet)
    1 x Tin of rice pudding
    1 x Energy gel (25g carb)
    *** Review technique if drinking much at this point!
    1L x PH 1500 (Tablets)
    1.05L x Plain water
    -1000ml x Additional fluid in mixed drinks
    1L x Premade energy drink mix (700g carb)
    1.8L x Plain water
    4 x Energy gel (25g carb)
    400ml x Cola
    200ml x Red Bull

    How Ruth's hydration and fueling went...

      • Ruth had an awesome race at IM Mallorca becoming an IRONMAN champion for the first time! She finished in an impressive sub-9 hour time (08:59:15) and executed a solid fueling and hydration plan
      • Ruth’s carb, fluid and sodium intake was well dialled throughout the race. She used a pre-made carb-rich energy drink mix on the bike which front loaded her carbs and sodium ahead of the run where she made use of the 3 available aid stations across the four-loop course to meet her needs and finish strongly


      • It was fantastic to see Ruth preload ahead of IM Mallorca using PH1500 as per our recommendations. This will have ensured she was toeing the start line in a well-hydrated state. On average, she drank ~495ml/hr (~16oz/hr) across the race, which broke down into ~423ml/hr (~14oz/hr) on the bike and a higher average of ~770ml/hr (~26oz/hr) on the run
      • Ruth felt she did a good job with her hydration strategy in this race, sticking to her planned strategy which was to use her pre-mixed bottles on the bike plus some water from the on-course aid stations and picking up cups of water, coke and red bull on the run. Other than the very first aid station which she planned not to stop at, Ruth picked up bottles from all aid stations. For Ruth this was a very effective strategy, only getting caught out once, in the final 15-20 minutes of the bike where she ran out of water
      • Ruth told us she only peed once on the bike in the final half an hour but noted peeing a lot on the run, up to as much as twice per lap (there were four laps in total). This is suggestive of over-drinking as it’s far more frequent peeing than would be expected for an event of this length whereby some degree of dehydration is to be expected (therefore the body tries to conserve water and doesn’t urge us to pee too often). This frequent peeing is in line with Ruth drinking a much greater volume on the run versus the bike
      • To be clear, whilst ~770ml/26oz isn’t an excessive hourly fluid intake per hour during a race in hot conditions, Ruth is a smaller athlete and therefore it should be noted that this is a relatively greater fluid intake than an athlete of bigger body size
      • Ruth’s carb mix on the bike was sodium-rich and meant she took in plenty of sodium in this time which front loaded her intake ahead of the run. Here her sodium intake dropped off significantly but between preloading before the race and a good intake on the bike this is a fine strategy. Ruth reported no issues with cramping


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Ruth ate a carb-rich breakfast the morning of the race and met the Quick Carb Calculator's recommendations of 30g carb 15 minutes before the swim by consuming an energy gel with caffeine. This will have topped up her fuel stores well and given her perceived high energy levels on the start line
      • On average across the 9-hour race she consumed an impressive 99g carb per hour. This is above the recommendations of the Quick Carb Calculator but given that evidence suggests a higher carb intake can relate to better performance, as long as GI issues can be avoided this high carb intake should be viewed very positively. Ruth rated her GI comfort during the race a 9/10, saying she only felt slightly uncomfortable in the last half hour on the bike but because she felt she needed a change of calories, as opposed to any real danger of GI issues
      • Ruth achieved this high average carb intake by consuming a huge ~145g/hr on the bike and a lower intake of ~53g/hr on the run. This tapering in consumption from the bike to the run isn’t uncommon to see in triathletes, though the difference isn’t usually as extreme in long distance events. That said, when an athlete fuels so well on the bike, as Ruth did, this allows for a slightly lower run intake (typically >60g/hr would be recommended on the run)
      • To meet her fueling needs on the bike, Ruth used a very carb-rich powder pre-mixed in her bottles. This was diluted in 1L of water and she picked up two further bottles of plain water from aid stations. On the run Ruth moved onto energy gels which most athletes find a more efficient source of energy whilst moving at pace
      • Ultimately, Ruth felt her energy levels were good throughout the event (rating them 9/10), only experiencing a dip during the first lap of the run where she didn’t take on nutrition, but as soon as she started getting gels in she said her energy and hydration levels felt good


      • Overall, Ruth said that this was ‘the best I have felt throughout a whole race’ and that bar the one less aid station that they were promised on the run, nothing that Ruth planned changed on race day. We agree that Ruth did a fantastic job at meeting her fueling and hydration needs and this was reflected in her brilliant race outcome
      • The only tweak to Ruth’s strategy we would suggest is to dial back her fluid intake on the run to avoid excessive peeing but that said if this volume of fluid was Ruth listening to her body and drinking to thirst then no changes should be made

    Key info

    Ruth Astle



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

    Event information

    Full distance
    IRONMAN Mallorca
    Alcudia, Mallorca
    16th October, 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
    1,920m / 6,299ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    14°C / 57°F
    Max Temp
    23°C / 73°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    Energy levels
    Toilet stops
    Once on the bike and a lot on the run
    GI comfort
    No cramping

    Ruth's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake8933,6284,450196815
    Per hour9940449522
    Bike and Run
    Total intake8683,6064,45096810
    Per hour10945355912
    Total intake7043,4502,05001,683
    Per hour1457114230
    Total intake1641562,4009665
    Per hour535077031

    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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