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Sam Appleton's scorecard

IM 70.3 Boulder

Saturday 7th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 63g

    Carb per hour
  • 649mg

    Sodium per hour
  • 434ml

    Fluid per hour
  • 1,494mg/L

    Relative sodium concentration
  • 207mg

    Total caffeine
  • How Sam hit those numbers

    1 x Blueberry Muffin
    200ml x Black Coffee
    1 x PF 30 Gel
    *** Try to avoid drinking too much at this point in the race!
    500ml x PH 1000 (Tablets)
    500ml x PH 1500 (Tablets)
    2 x PF 30 Gel
    200ml x Additional fluid in mixed drinks
    1 x Energy gel with caffeine (25g carb, 25mg caffeine)
    1 x Energy gel with caffeine (24g carb, 50mg caffeine)
    1 x Energy gel with caffeine (24g carb, 72mg caffeine)
    500ml x PH 1500 (Tablets)
    125ml x Plain water
    -350ml x Additional fluid in mixed drinks
    2 x Energy gel with caffeine (25g carb, 25mg caffeine)
    125ml x Cola

    How Sam's hydration and fueling went...

      • Sam had a successful race at Boulder 70.3, placing 2nd overall. This race was part of his preparation for the inaugural Collins Cup at the end of August and the IRONMAN 70.3 World Championship in September
      • Sticking to a hydration and fuelling strategy that has worked well for him in past races helped him perform at a very high level during the race


      • Sam preloaded with PH 1500 the night before the race, but did not follow this up with another preload in the morning. This could be something for Sam to consider before future races
      • Similarly, Sam’s breakfast was small (a muffin with butter) but he put this down to the very early start time, saying “It may seem a little unorthodox, but at 4am I like to eat whatever I can get down easiest, and baked goods are the most appealing thing for me at 4am. Plus they're high in calories and then I add butter for a few more calories and taste. This meal also doesn't sit heavy in my stomach because it is not a tonne of volume.”
      • Sam drank around ~609ml/hr (~21oz/hr) on the bike, compared to roughly ~320ml/hr (~11oz) on the run. Considering the heat, his fluid intake was on the lighter side (averaging ~435ml/~15oz per hour over the race). In these conditions, increasing his overall fluid intake a bit may have been beneficial
      • The relative sodium concentration of everything Sam took in over the race was 1,494mg/L, which is on the high side given Sam’s sweat sodium concentration is a relatively low 655mg/L. Increasing the amount of fluid he consumes alongside the sodium he’s getting in would dilute this down closer to the level he’s losing in his sweat


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • We’d recommend taking ~30g of carb 15 minutes before the race. This is exactly what Sam did, consuming a PF 30 Gel pre-race. Learn more
      • Sam consumed about 63g/hr over the 3 hour 40 minute race, so just about within our recommended range
      • This broke down into a higher 70g/hr on the bike and 52g/hr towards the later stages of the race during the run. This tapering in consumption is not uncommon in long triathlons, but Sam would benefit from upping his intake on the run in particular, perhaps by taking in one more gel


      • Overall, Sam executed his fuelling and hydration plan well, with a solid race outcome. Sam’s plan is tried and tested for him during races of this length and worked well on the day
      • He got on board a decent amount of electrolytes, but could have increased his fluid slightly (especially on the run) given the hot conditions (which will have increased his sweat rate)
      • Arguably the biggest pay-off for Sam would be to push his carb intake into the upper range of the recommended 60-90g intake going forward. On the bike, this might involve eating 1-2 energy chews, or part of an energy bar, every hour on top of the gels he’s already getting in. On the run this could be as easy as taking another gel

    Key info

    Sam Appleton

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


    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Middle distance
    IM 70.3 Boulder
    Boulder, USA
    7th August, 2021
    Swim Distance
    1.9km / 1.2mi
    Bike Distance
    90.1km / 56.0mi
    Run Distance
    21.1km / 13.1mi
    Total Distance
    113.1km / 70.3mi
    Bike Elevation
    628m / 2,060ft
    Run Elevation
    99m / 325ft
    Total Elevation
    727m / 2,385ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    16°C / 61°F
    Max Temp
    24°C / 75°F
    Avg Temp
    22°C / 72°F

    Athlete feedback

    Hydration rating

    Sam's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2322,3901,6002071,494
    Per hour6364943456
    Bike and Run
    Total intake2022,3901,6002071,494
    Per hour6374349764
    Total intake1371,4601,2001471,217
    Per hour7074261075
    Total intake65930400602,325
    Per hour5274432048

    Data Confidence







    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).

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