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
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
*** Review technique if drinking much at this point!
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
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
1:03:26
Normalised power (Bike)
296W
Event information
Sport
Triathlon
Discipline
Middle distance
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 intake | 207 | 1,495 | 1,350 | 124 | 1,107 |
| Per hour | 63 | 455 | 411 | 38 | |
| Bike and Run | |||||
| Total intake | 177 | 1,495 | 1,350 | 124 | 1,107 |
| Per hour | 63 | 534 | 482 | 44 | |
| Bike | |||||
| Total intake | 143 | 1,345 | 900 | 122 | 1,494 |
| Per hour | 82 | 769 | 514 | 70 | |
| Run | |||||
| Total intake | 34 | 150 | 450 | 2 | 333 |
| Per hour | 33 | 143 | 429 | 2 | |
Data Confidence
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).