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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

    finish
    star
    bottle
     
    1 x Oatmeal with seeds and cinnamon
    2 x Croissant
    1 x Coffee
    250ml x Soda water
    1 x Banana
    1 x Apple sauce
     
     
    *** Try to avoid drinking too much at this point in the race!
     
     
    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
    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 intake2185041,65069305
    Per hour5913644419
    Bike and Run
    Total intake2185041,65069305
    Per hour7016152722
    Bike
    Total intake1333389500356
    Per hour681724830
    Run
    Total intake8516670069237
    Per hour7314260059

    Data Confidence

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    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).

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