< Back to case studies

Sarah Crowley's scorecard

IRONMAN Australia

Sunday 1st May, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 79g

    Carb per hour
  • 245mg

    Sodium per hour
  • 696ml

    Fluid per hour
  • 352mg/L

    Relative sodium concentration
  • 7.37mg/kg

    Caffeine per bodyweight
  • How Sarah hit those numbers

    500ml x PH 1500
    65g x Oats with nutella
    1/2 x Banana
    1 x Nutrition shake
    1/2 x Banana
    *** Try to avoid drinking too much at this point in the race!
    4 x PF 30 Gel
    1L x Plain water
    1 x Energy gel (25g carb)
    2L x Energy drink (36g carb)
    1/2 x Banana
    1 x Nutrition Shake (48g carb)
    2 x Protein Drink Sachet (41g carb)
    1.5L x Plain water
    2 x Energy gel (25g carb)
    3 x Energy gel (22g carb)
    3/4 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
    1/2 x Energy chew packet with electrolytes (48g carb, 200mg sodium)
    700ml x Energy drink (36g carb)
    400ml x Cola
    1 1/2 x Banana

    How Sarah's hydration and fueling went...

      • With a win at the Hell of the West Tri under her belt a month prior, Sarah went into IM Australia knowing she was in good form and she showed it; taking the win in a time of 09:06:04 and finishing a minute ahead of second place
      • Sarah used a range of carb-rich drink mixes, gels and real food to meet her fueling needs, hitting an impressive carbohydrate intake on the bike and continuing this on the run
      • Temperatures increased as the race progressed and being mindful of this, Sarah did a good job at taking in enough fluids but could have benefitted from supplementing with greater sodium replacement


      • Sarah preloaded before the race with 500ml/16oz of PH 1500 which ensured she was starting the event in a well hydrated state
      • In total, Sarah drank ~6.3L/213oz across the 9 hour race, averaging a fluid intake of ~696ml/24oz per hour (including her swim time)
      • On the bike, Sarah rode with two aero bottles totaling ~1.5L/48oz (~760ml/25oz per hour) and estimated that she also picked up ~1L/32oz of plain water
      • On the run, Sarah’s strategy was to pick up fluids from the on-course aid stations. She picked up water at every aid station (estimating ~150ml/5oz per station) as well as a total of four cups of Coca Cola and seven cups of the carb mix. This equaled a fluid intake of ~817ml/h, a greater intake than on the bike but aligns with the day getting warmer
      • The temperature rose from start to finish, topping out at around 20℃/68°F, and so it would appear that Sarah drank a sensible volume which would have adequately replaced her increasing sweat losses. That said, she didn’t pee at all during the race which could indicate not drinking enough, however not peeing in an IM isn’t uncommon for Sarah
      • Like her carb intake in this race, Sarah increased her sodium replacement versus previous events, consuming an average of ~245mg/h, which when compared to the volume of fluid Sarah drank is a relative sodium concentration of ~352mg/L. This intake is still considered low but is the highest we’ve seen Sarah take
      • Our advice to Sarah would be to include some more electrolytes into her hydration strategy in her upcoming races, especially if the conditions get any hotter and sweat losses increase


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Before the race, Sarah ate a bowl of porridge with half a banana and nutella mixed with a nutrition shake. Within the final 30 minutes, Sarah ate another half of a banana, ensuring she started the race with good energy stores
      • For a race of this intensity and duration, the Quick Carb Calculator recommends 60-90g of carbohydrate per hour. In last season’s races, we saw Sarah consistently take in an average carb intake of between 50 and 65g/h. Given the correlation between increasing carb intake and improving endurance performance, we recommended that Sarah increase her fuel consumption, towards the higher end of the recommendations
      • Sarah took this advice on board by consuming ~79g/h across the race, which broke down into ~83g/h on the bike and a greater ~93g/h on the run
      • Upping her carb intake had no negative impact on Sarah’s GI comfort, still rating it highly (9 out of 10). This is a testament to her efforts to train her gut in her race simulation training sessions beforehand as we know Sarah carried out some bigger brick sessions to test her fuel and hydration race strategy
      • Sarah met her fuel needs on the bike with four PF 30 Energy Gels and a caffeinated on-course gel, as well as a selection of fluids containing carbs and half a banana
      • Her strategy to use a mix of gels and drinks remained similar on the run, on top of energy chews and more banana allowing her to hit over ~90g/hr during the marathon
      • Sarah didn’t take any caffeine before the race but did a great job at ‘drip feeding’ caffeinated sports nutrition products throughout the bike and run taking a total caffeine intake of ~398mg (equating to a dosage of ~7.37mg/kg)


      • Sarah had a fantastic race at IM Australia, taking the win and executing a robust fueling and hydration plan
      • Building on last year, she consumed her greatest carb and sodium intake; an increase which had no negative impact on her gut comfort and supported her good performance
      • Following on from this race, we can’t wait to see what else Sarah can go on to achieve this season

    Key info

    Sarah Crowley



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN Australia
    Port Macquaire, Australia
    1st May, 2022
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    180.2km / 112.0mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    226.2km / 140.6mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    13°C / 55°F
    Max Temp
    24°C / 75°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Race Satisfaction
    Energy levels
    I felt pretty steady all day but there were times when I didn't feel as strong
    Toilet stops
    GI comfort

    Sarah's Thoughts

     I would have liked to have ran faster but I tightened up

    Sarah's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake7192,2326,337398352
    Per hour7924569644
    Bike and Run
    Total intake7062,2326,337398352
    Per hour8727678249
    Total intake4091,6523,737100442
    Per hour8333676020
    Total intake2975802,600298223
    Per hour9318281794

    Data Confidence







    There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.

    Sarah's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started