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Sarah Crowley's scorecard

Challenge Roth

Sunday 5th September, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 54g

    Carb per hour
  • 64mg

    Sodium per hour
  • 574ml

    Fluid per hour
  • 112mg/L

    Relative sodium concentration
  • 110mg

    Total caffeine
  • How Sarah hit those numbers

    500ml x PH 1000 (Tablets)
    1 x Bowl of oats
    1 x Coffee
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    4 x PF 30 Gel
    1.15L x Plain water
    250ml x Additional fluid in mixed drinks
    250ml x Energy drink mix (80g carb)
    0.5 x Banana
    750ml x Energy drink mix (61g carb)
    200ml x Energy drink (48g carb)
    2 x PF 30 Gel
    2L x Plain water
    1 x Energy gel (22g carb)
    1 x Energy chew packet with caffeine (48g carb, 50mg caffeine)
    150ml x Cola
    150ml x Red Bull

    How Sarah's hydration and fueling went...

      • Just a week after the inaugural Collins Cup, Sarah had a tough race in Germany. She finished in 8 hours 32 minutes, coming in 5th overall, which is not what she had hoped for


      • Sarah preloaded before this race with PH 1000. This is an improvement from the Collins Cup race the week before, where she didn’t preload, as it would have helped her to start the race hydrated, which would have been particularly important in the hotter conditions at Roth. We advised Sarah to increase the strength of her preload drink to PH 1500 to help her retain more fluid and increase plasma volume further
      • Sarah took in ~549mg of sodium in total, which equated to an average of ~64mg/hr across the race. This is a very low level for such a lengthy race and, although the conditions weren’t exceptionally hot and Sarah doesn’t have a high sweat sodium concentration, we recommended that she increases her sodium intake significantly. This will allow her to replace a greater proportion of her sweat sodium losses, helping her maintain a better hydration status throughout the race and hopefully optimise her performance
      • Sarah drank ~4.9L (~167oz) of fluid overall, which is around ~574ml/hr (~19oz/hr). On the surface, this looks to be an adequate amount of fluid and it’s higher than what she drank in the cooler conditions at the Collins Cup in Slovakia, but she didn’t pee at all during the race. In a race of this duration we would expect her to pee at least once, so not peeing could be a sign of dehydration
      • The relative sodium concentration of what Sarah consumed was ~112mg/L. This is very low and we would recommend she increases this to further replace what she’s losing through her sweat


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • We recommend taking in ~30g of carb 15 minutes prior to the race start, which Sarah chose not to do this time
      • She might consider having a gel or bar before the swim in future, but whether to eat just before a race is ultimately a matter of personal preference. Sarah had an adequate breakfast of oats along with a coffee, which should have topped off her energy stores pretty well before the race
      • Sarah consumed ~54g of carb per hour over the whole race, which broke down into 67g/hr on the bike and 52g/hr on the run. This tapering in consumption is common in races of this distance
      • Sarah was just under our recommended range and we have advised her to try to up her carb intake on both the bike and the run going forwards. This will likely involve training her gut to tolerate more consumption on the move
      • Her lower than optimal carbohydrate intake may have been reflected in Sarah’s performance, as she reported that her energy levels were good until 30km into the run. Increasing her fuel consumption would hopefully prevent or mitigate the dip she experienced during the last part of the race
      • Sarah consumed ~110mg caffeine in total. It appears that she habitually chooses to take a low dose of caffeine during races and, as she has done previously, chose to consume her caffeine solely on the run. Using caffeine earlier on in the race may be something Sarah considers at some point as she looks for marginal gains


      • Whilst 5th was not the result Sarah was aiming for, it’s still a solid performance in what was a very strong field, especially given Sarah had raced a big event only a week earlier
      • The fact that Sarah can put out performances like this, even though there’s definitely room for improvement in both her hydration and fueling strategies, is a testament to her hard work and talent
      • It will be interesting to see what impact upping her carb and sodium intake would have on her performances if she’s able to move in that direction

    Key info

    Sarah Crowley



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    Challenge Roth
    Bavaria, Germany
    5th September, 2021
    Swim Distance
    3.8km / 2.4mi
    Bike Distance
    170.0km / 105.6mi
    Run Distance
    42.2km / 26.2mi
    Total Distance
    216.0km / 134.2mi
    Bike Elevation
    2,100m / 6,890ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    12°C / 54°F
    Max Temp
    25°C / 77°F
    Avg Temp
    20°C / 68°F

    Athlete feedback

    Hydration rating
    Toilet stops
    GI comfort

    Sarah's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake4615494,900110112
    Per hour546457413
    Bike and Run
    Total intake4615494,900110112
    Per hour617264615
    Total intake2993862,6000149
    Per hour67875860
    Total intake1621622,30011071
    Per hour525273035

    Data Confidence







    There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.

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