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Sarah Crowley's scorecard


Sunday 12th June, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 75g

    Carb per hour
  • 269mg

    Sodium per hour
  • 661ml

    Fluid per hour
  • 407mg/L

    Relative sodium concentration
  • 6.00mg/kg

    Caffeine per bodyweight
  • How Sarah hit those numbers

    600ml x PH 1500 (Tablet)
    0.5 x Cup of oats mixed with a nutritional shake and nutella
    2 x Banana
    1 x Coffee
    0.5 x Packet of Energy Chews
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
    4 x PF 30 Gel
    500ml x Plain water
    2 x Energy gel with caffeine (25g carb, 100mg caffeine)
    3L x Energy drink (36g carb)
    237ml x Energy drink (48g carb)
    2 x Protein Drink Sachet (41g carb)
    2 x PF 30 Gel
    1L x Plain water
    1 x Energy gel with caffeine (25g carb, 100mg caffeine)
    1 x Energy gel (22g carb)
    400ml x Energy drink (36g carb)
    300ml x Cola
    1 x Banana

    How Sarah's hydration and fueling went...

      • Sarah had a dominant race at IM Cairns, making a break from the pack out of T1, to hold off her competitors all the way to the finish line and take another win just five weeks after winning IM Australia
      • Sarah stuck to her tried and tested hydration and fueling strategy for this race, executing a similar plan to previous IM races, but increasing her fluid intake on the bike to account for the warmer conditions


      • Knowing that the conditions were going to be warm, Sarah made sure that she preloaded by drinking ~600ml/19oz of PH 1500 ahead of the race, ensuring she started well-hydrated
      • On the bike, Sarah carried with her ~1.5L/48oz of a carb-rich energy drink and ~500ml/16oz of a protein drink mix. In addition to this, she picked up an additional ~1.5L/48oz of the on-course mix and ~500ml/16oz plain water. This averaged an intake of ~883ml/30oz per hour on the bike course, which is ~100ml/3oz greater (per hour) than we saw her drink at Port Macquire a few weeks prior
      • Due to the warmer temperature (~26℃/80°F) Sarah’s sweat rate and therefore, net fluid losses were greater. It was fantastic to see Sarah adjust her fluid intake in response to this
      • On the run, we are used to seeing Sarah pick up a selection of the available on-course fluids, and this race was no exception. Sarah opted for a mixture of plain water (~1L/32oz), carb drink mix (~400ml/13oz) and Coca Cola (~300ml/10oz)
      • In total, Sarah drank ~5.9L/200oz of fluid, averaging an intake of ~661ml/hr (~20oz/hr). For the warm conditions and from what we’ve seen Sarah drink previously, this is a sensible overall fluid intake which should have prevented her from incurring a significant fluid deficit
      • Sarah consumed an average of ~269mg of sodium per hour across the race, equaling a relative sodium concentration of ~407mg/L when we account for her average fluid intake. Sarah has a low sweat sodium concentration and as a result, doesn’t require a great intake of sodium when racing. Importantly, Sarah made sure she started well hydrated before the event, and then did an adequate job at staying on top of her losses by drip feeding her system with fluids and sports products which contain small amounts of sodium throughout the race. Should Sarah race in much hotter, or more humid conditions, then she should consider replacing a greater proportion of electrolytes in a more strategic way


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Sarah fuelled her race by consuming her usual breakfast of oats mixed with Nutella, banana and a nutritional shake, alongside a coffee to give her a caffeine hit. Closer to the race, Sarah also ate half a packet of energy chews and another banana, meaning that all-in-all she took on board plenty of energy pre-swim
      • Throughout the event, Sarah fueled her performance using a mixture of carb drink mixes (~3.4L/115oz), energy gels and on-course fluids like Coca Cola and Red Bull
      • Using a variety of carb sources can be good for morale, as long as the mix is well tolerated by the individual
      • On average, Sarah consumed ~75g of carb per hour (including her swim time) which broke down into ~100g/hr on the bike and ~59g/hr on the run. This is the highest carb intake we’ve seen Sarah consume on the bike, most likely a result of consuming a greater volume of energy drink mix, and once again reflects the effort she’s been putting into training her gut
      • Sarah met the recommendations of the Quick Carb Calculator (60-90g/hr) for a race of this duration and intensity, and didn’t report any gastrointestinal issues, having enough in the tank to run strongly for the duration of the marathon


      • Sarah continued to show her great form by taking the win at IM Cairns, crossing the finish line with a comfortable five and a half minute lead
      • She executed a similar fueling and hydration strategy, increasing her fluid intake on the bike to account for the higher temperatures, but ultimately hitting similar overall numbers to previous races

    Key info

    Sarah Crowley



    Overall Time
    Swim Time
    Bike Time
    Run Time

    Event information

    Full distance
    IRONMAN Cairns
    Cairns, Australia
    12th June, 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
    Bike Elevation
    1,135m / 3,724ft

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    24°C / 75°F
    Max Temp
    26°C / 79°F
    Avg Temp
    25°C / 77°F

    Sarah's Thoughts

     I upped my consumption of the on-course drinks on the bike because it was hotter than my previous races

    Sarah's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake6702,4145,937324407
    Per hour7526966136
    Bike and Run
    Total intake6702,4145,937324407
    Per hour8430274241
    Total intake4812,1834,237200515
    Per hour10045588342
    Total intake1902311,700124136
    Per hour597253139

    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.

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