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2nd

Sam Appleton's scorecard

The Collins Cup

Saturday 28th August, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 63g

    Carb per hour
  • 455mg

    Sodium per hour
  • 411ml

    Fluid per hour
  • 1,107mg/L

    Relative sodium concentration
  • 1.88mg/kg

    Caffeine per bodyweight
  • How Sam hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1000 (Tablets)
    3 x Scrambled eggs
    2 x Pancakes (with jam and butter)
    1 x Black coffee
    1 x Cup of steamed rice
    1 x Chocolate muffin
     
     
    1 x PF 30 Energy Gel
     
     
    *** Note to self: Sea water doesn’t count as an electrolyte drink!
     
     
    150ml x PH 1500 (Tablets)
    1L x PH 1000 (Tablets)
    3 x PF 30 Energy Gel
    -250ml x Additional fluid in mixed drinks
    1 x Energy gel with caffeine (24g carb, 50mg caffeine)
    1 x Energy gel with caffeine (24g carb, 72mg caffeine)
     
     
    300ml x PH 500 (Tablets)
    1 x PF 30 Energy Gel
    120ml x Plain water
    30ml x Coca Cola Original
     

    How Sam's hydration and fueling went...

      • At the inaugural Collins Cup event, Sam beat Team USA’s Sam Long to finish 2nd in his race, a creditable 4 minutes behind the legendary Jan Frodeno

    Hydration

      • Sam didn’t preload before his previous race in Boulder, so we recommended he do so before this race in order to start properly hydrated
      • So he sipped on a 500ml (~16oz) of water containing a PH 1000 before the race. He might consider increasing the strength of his drinks to PH 1500 in future the extra sodium would help him absorb and retain more fluid, leaving him starting optimally hydrated
      • Sam did notice he felt some twinges in his left hamstring on the run, but not full-on cramps. He pushed on through and these twinges eventually went away
      • The relative sodium concentration of everything he consumed was 1,107mg/L and he drank just under half a litre (~16oz) per hour
      • Considering Sam has a low sweat sodium concentration (655mg/L) and the weather was fairly cold, it’s a fair bet that he was adequately replacing what he was losing in his sweat. But we can’t say for sure as we don’t have sweat rate data for Sam in these conditions. It’s possible that upping the volume of fluid he consumed whilst maintaining the relative strength of his drinks would help him stay on top of his net losses in hotter races, where his sweat rate would be higher

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • The race had an unusual start time (3pm), so Sam tweaked how he’d usually approach his pre-race meal by having two high-carb breakfasts to make sure his fuel stores were topped up before the race. Learn more
      • Sam then consumed a PF 30 Gel within the final 30 minutes before the swim start to make sure his glycogen stores were fully topped up
      • The Quick Carb Calculator recommended Sam consume 60-90g of carb per hour over the course of the race and he sneaked into that range by taking in 63g/hr, which is the same amount he consumed at his last race at IM Boulder 70.3
      • This was made up of a higher 82g/hr on the bike leg and just 33g/hr on the run leg. He ran an impressive 5:30 minute per mile pace, although he said he felt a little ‘flat on the run’, believing that he ‘fueled enough on the bike, but possibly under fueled on the run”. We’d agree with that
      • With this in mind, Sam could consider taking on another gel during the run leg. We recommended that Sam practice gut training during some longer training sessions in order to improve his tolerance of this extra carb intake

    Conclusions

      • Sam had a strong race, but to help avoid that “flat” feeling on the run, we’ve recommend he tries to consume more carbohydrate during the run leg of future events
      • He may also benefit from drinking PH 1500 instead of PH 1000 before the swim start

    Key info

    Sam Appleton

    Male
    66kg
    Sweat sodium concentration
    655mg/L
    Sweat sodium classification
    Low
    * determined by a PH Advanced Sweat Test

    Result

    Position
    2nd
    Overall Time
    3:17:46
    Swim Time
    0:25:37
    Bike Time
    1:45:20
    Run Time
    1:3:26
    Normalised power (Bike)
    296W

    Event information

    Sport
    Triathlon
    Event
    The Collins Cup
    Location
    Samorin, Slovakia
    Date
    28th August, 2021
    Website
    Swim Distance
    2.0km / 1.2mi
    Bike Distance
    80.0km / 49.7mi
    Run Distance
    18.0km / 11.2mi
    Total Distance
    100.0km / 62.1mi

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    Rain
    Min Temp
    18°C / 64°F
    Max Temp
    22°C / 72°F
    Avg Temp
    20°C / 68°F
    Humidity
    42%

    Athlete feedback

    Race satisfaction
    7/10
    Hydration rating
    8/10
    Energy levels
    8/10
    Toilet stops
    No
    GI comfort
    10/10
    Cramping
    Twinges but not full-on cramps

    Sam's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake2071,4951,3501241,107
    Per hour6345541138
    Bike and Run
    Total intake1771,4951,3501241,107
    Per hour6353448244
    Bike
    Total intake1431,3459001221,494
    Per hour8276951470
    Run
    Total intake341504502333
    Per hour331434292

    Data Confidence

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    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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