3rd
Sarah Crowley's scorecard
The Collins Cup
Saturday 28th August, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
59g
Carb per hour
136mg
Sodium per hour
444ml
Fluid per hour
305mg/L
Relative sodium concentration
69mg
Total caffeine
How Sarah hit those numbers
1 x Oatmeal with seeds and cinnamon
2 x Croissant
1 x Coffee
250ml x Soda water
1 x Banana
1 x Apple sauce
*** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
200ml x PF 30 Energy Drink Mix
2 x PF 30 Energy Gel
250ml x Plain water
500ml x Energy drink mix (61g carb)
1 x PF 30 Energy Gel
700ml x Plain water
1 x Energy chew packet with caffeine (48g carb, 100mg caffeine)
0.5 x Energy chew packet with electrolytes (48g carb, 200mg sodium)
How Sarah's hydration and fueling went...
- Sarah took part in the inaugural Collins Cup event during a busy block of racing, which included Challenge Roth the following week
Hydration
- Sarah didn’t preload with PH 1500 because she felt she didn’t need to in such cold and wet conditions. In future, drinking some PH 1500 before similar races would help her start optimally hydrated, even if she doesn’t drink a full 500ml (~16oz)
- Taking into account her sodium and fluid intake, the relative sodium concentration that Sarah consumed during the course of the race was ~306mg/L. This is on the lower side and we would recommend she increases her sodium consumption to increase this further in order to replace what she’s losing through her sweat
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- Sarah consumed 59g of carbohydrate per hour during the race, which is a touch under the 60-90g/hr target race that the Quick Carb Calculator would recommend
- We typically see triathletes consume more carb per hour on the bike than on the run, but Sarah took 68g/hr in on the bike leg and 73g/hr during the run. So, she could consider ‘frontloading’ future races by consuming more carb on the bike, particularly as she mentioned she felt like she had “low energy at the end of the ride”
Conclusions
- Moving forwards, preloading with PH 1500 beforehand would be optimal
- Sarah could also look to have ~30g of carb just prior to the swim start, just to top off her fuel stores
- Increasing her sodium intake during the race would also be beneficial, particularly during longer races in hotter conditions
Key info
Sarah Crowley
Female
Result
Position
3rd
Overall Time
3:43:04
Swim Time
0:29:23
Bike Time
1:58:59
Run Time
1:10:51
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
Hydration rating
7/10
Toilet stops
No
GI comfort
10/10
No GI issues
Sarah's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 218 | 504 | 1,650 | 69 | 305 |
| Per hour | 59 | 136 | 444 | 19 | |
| Bike and Run | |||||
| Total intake | 218 | 504 | 1,650 | 69 | 305 |
| Per hour | 70 | 161 | 527 | 22 | |
| Bike | |||||
| Total intake | 133 | 338 | 950 | 0 | 356 |
| Per hour | 68 | 172 | 483 | 0 | |
| Run | |||||
| Total intake | 85 | 166 | 700 | 69 | 237 |
| Per hour | 73 | 142 | 600 | 59 | |
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).