IRONMAN 70.3® Oceanside

Sam skipped his usual PF 30 Gel before the swim, as he felt more full than normal on this occasion. Additionally, his overall average carb intake was considerably lower compared to some of his previous races, though this was largely due to dropping both a gel and a bottle at the end of the bike and not having his usual flask containing gels on the run. In future races, having a strategy to prepare for changes in logistics, such as switching to using aid station gels and drinks, will help ensure he meets his energy needs regardless of the circumstances. It would also be helpful for Sam to undergo some structured gut training before his next races to ensure he can comfortably tolerate an increased volume of carbs.

Sam’s fluid intake on the bike was limited to a couple of bottles of PH 1000 and PH 1500 respectively. Unfortunately, dropping a bottle during the race meant that he lost some of his pre-planned intake. Despite this, he still consumed a relatively decent volume of fluid across the race to replace some of his fluid losses considering the milder conditions. By picking up some water and coke at aid stations on the run, Sam was able to top up his fluid intake to stave off too much dehydration, though he could look to increase this slightly in future races by carrying a bottle or picking up cups of water more frequently. Considering Sam’s relatively low sweat sodium concentration, he would have replaced a good proportion of his losses throughout the race, but could implement a preloading routine ahead of time to ensure he starts optimally hydrated.

Sam consumed three caffeinated energy gels during the race, delivering some of the ergogenic benefits of the stimulant. However, he could look to increase this slightly in the future to maximize the impact of caffeine and help mask fatigue in the latter part of his races.