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13th

Will Crudgington's scorecard

Challenge Roth

Sunday 25th June, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 94g

    Carb per hour
  • 442mg

    Sodium per hour
  • 965ml

    Fluid per hour
  • 458mg/L

    Relative sodium concentration
  • 8.28mg/kg

    Caffeine per bodyweight
  • How Will hit those numbers

    finish
    star
    bottle
     
    750ml x PH 1500
    2 x PF 30 Chews
    2 x Cups of Black Coffee
    4 x Brioche rolls
    750ml x Energy Drink Mix (80g carb)
     
     
    1 x PF 30 Caffeine Gel
     
     
    *** Tip: For sea swims, put a bottle of water at T1 to rinse your mouth out
     
     
    1L x PH 1000 (Tablets)
    10 x PH Electrolyte Capsule
    3 x PF 30 Energy Gel
    3 x PF 30 Caffeine Gel
    2 x PF 30 Energy Chews
    3L x Plain water
    2.4L x Energy drink mix (80g carb)
     
     
    3 x PF 30 Energy Gel
    2 x PF 30 Caffeine Gel
    2.25L x Plain water
     

    How Will's hydration and fueling went...

      • Will, who juggles training with as a triathlete with his full time job as an engineer for sweat-sensor start up FLOWBIO, took part in his first race in a professional field at Challenge Roth
      • Having never raced a full distance triathlon before, Will was satisfied with a finishing time at Challenge Roth of 7:57:40, which broke the British record for fastest debut over this distance

    Hydration

      • Will wanted to arrive on the startline of this warm Bavarian race with the best possible capacity to regulate his temperature. To do this he had one serving of PH 1500 the night before the race, and another to sip on in the morning
      • Will forgot to include his Electrolyte Capsules in the top tube storage of his bike, but Will’s coach (and Global Triathlon Network presenter) Mark Threllfall managed to access transition and add the ten capsules to Will's bike while he was still in the water
      • Luckily he did do this, as Will got most of his hydration on the bike from four 750ml (24oz) water bottles gathered from aid stations, and some energy drink mix which contained no electrolytes
      • Will averaged an intake of ~1.3L (46oz) fluid per hour while riding, with a relative sodium concentration of ~647mg/L (mg/32oz)
      • On the run, Will again relied on aid stations for his hydration, but made sure to avoid the isotonic drink available because of bad prior experiences using un-trialled products on race day
      • This resulted in an average intake of ~800ml (25oz) per hour while running, which would have replaced a good proportion of Will’s fluid losses from his sweat
      • Will didn’t take any electrolytes during his 2:48:54 marathon, and experienced some cramp-like twinges between 15km (9.3 miles) and 18km (11.2 miles), which may well have been related to diminished blood sodium levels
      • In future, Will could carry some additional Electrolyte Capsules our products, or even a Soft Flask containing PF 60 Drink Mix out of transition two to maintain an appropriate relative sodium concentration

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Having experienced some stomach issues in the build up to Staffordshire 70.3 just two weeks prior to this race, Will took no risks in his fueling approach. From a carb loading perspective, this meant Will only ate chicken and lots of rice for three days up to Challenge Roth, topped off with brioche rolls for breakfast on race-day
      • Will had been slightly adjusting his immediate pre-race fueling for the 18 months before this race, and was happy that he responds well to a full bottle of energy drink mix (80g carb) and two PF 30 Chews when he gets down to transition in the morning, followed by a final PF 30 Caffeine Gel just 15 minutes before swim start
      • This huge amount of carbohydrate right before the start tops off the glycogen that his body can store in the liver, and boosts his blood glucose to spare stored energy for later in the race
      • When out of the water and onto the bike, Will mainly got his carbohydrate from the same energy drink mix he had pre-race (80g carb per serving), alongside caffeinated and non-caffeinated PF 30 Gels and some PF 30 Chews for a different texture
      • Will was mindful of the importance of fueling this race after previous challenge Roth Champion, James Cunama, gave him the following advice: “if you feel bad, just keep eating. And if you feel good, still keep eating…”.
      • To ensure he stuck to this strategy, Will set up his bike computer to alert him every 10 minutes when he would eat or drink
      • Will’s average carb intake then dropped from an impressive ~133g per hour on the bike, to just ~54g/h when running. And despite feeling a significant energy dip in the final 8km, he didn’t take the last PF 30 Gel in his race belt, for “some unknown reason” which often arises with >200km worth of fatigue in an athlete’s brain and body
      • In future, Will could look at setting a similar reminder on his watch while running the marathon to the one on his bike computer while cycling, to ensure he fuels according to his plan, even if he doesn’t particularly feel like it at the time

    Conclusions

      • Will couldn’t have been more satisfied with his impressive debut long distance triathlon outing at the 2023 edition of Challenge Roth, where he finished in less than eight hours and broke the British long course debut record in the process
      • He fueled incredibly well on the bike after some wise advice from a former Roth champion, but could have done with a little more in the tank during the final kilometres of the run
      • Will replaced a good proportion of his sweat losses via the fluid he drank, and owes a big thanks to his coach for adding electrolyte capsules to his toptube while he was swimming
      • In future, Will is looking forward to incorporating some gut training into his race preparation to help reduce the drop in carbohydrate from bike to run, and help his perceived energy in the final stages of the race

    Key info

    Will Crudgington

    Male
    72.5kg
    Sweat sodium concentration
    798mg/L
    Sweat sodium classification
    Low
    * determined by a PH Advanced Sweat Test

    Result

    Position
    13th
    Overall Time
    7:57:40
    Swim Time
    0:49:54
    Bike Time
    4:15:50
    Run Time
    2:48:54

    Event information

    Sport
    Triathlon
    Discipline
    Full distance
    Event
    Challenge Roth
    Location
    Roth bei Nürnberg, Germany
    Date
    25th June, 2023
    Website
    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
    1,567m / 5,141ft
    Run Elevation
    167m / 548ft

    Race conditions

    Weather Conditions
    Hot
    Precipitation
    No Rain
    Min Temp
    15°C / 59°F
    Max Temp
    29°C / 84°F
    Avg Temp
    25°C / 77°F
    Humidity
    40%

    Athlete feedback

    Race Satisfaction
    10/10
    Hydration rating
    7/10
    I could be more prepared in future so I don't have to rely on aid stations which can be frustrating
    Energy levels
    8/10
    I could have done with an extra gel towards the end of the run, funnnily I found a spare one in my race belt at the finish line..
    Toilet stops
    Yes
    I peed a couple of times on the bike and once on the run, managed to keep moving though!
    GI comfort
    9/10
    A bit of stomach sloshing by the end but all felt fine
    Cramping
    Twinges but not full-on cramps

    Will's Thoughts

     Happy with my first long distance race and how I held it together. I think naivety can go a long way when it comes the full distance...

    Will's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake7443,5167,670600458
    Per hour9444296575
    Bike and Run
    Total intake7143,5167,670500458
    Per hour1014991,08871
    Bike
    Total intake5643,5165,430300647
    Per hour1338271,27871
    Run
    Total intake15002,2402000
    Per hour54080071

    Data Confidence

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    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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