32nd
Jacob Rathe's scorecard
Steamboat Gravel
Sunday 15th August, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
58g
Carb per hour
793mg
Sodium per hour
646ml
Fluid per hour
1,228mg/L
Relative sodium concentration
0mg
Total caffeine
How Jacob hit those numbers
500ml x PH 1500 (Tablets)
1.5 x Cups of granola with milk
1 x Black Coffee
0.5 x Energy bar (13g carb)
1L x PH 1000 (Tablets)
1L x PH 1500 (Tablets)
2 x PH Electrolyte Capsule
3 x PF 30 Gel
950ml x Plain water
2L x Energy drink mix
3 x Energy bar (32g carb)
3 x Energy bar (13g carb)
2 x Energy gel (26g carb)
2 x Energy chew packet (20g carb)
2 x Ice pop
How Jacob's hydration and fueling went...
- Jacob endured a tough race at Steamboat Gravel 2021. After having tire problems around 30 minutes in, he fell behind the competing front pack. Nevertheless Jacob was happy with his hydration and fueling during the 144-mile race, saying he “wouldn’t change anything”
Hydration
- Jacob preloaded sensibly with 1 x PH 1500 in 500ml (~16oz) water prior to the race
- Jacob’s sodium intake was 794mg/hr, primarily from his PH 1500 tablets, PH 1000 tablets and Electrolyte Capsules. He didn’t experience any cramping and listened to his body to decide which of his drinks (higher carbs, higher sodium or plain water) to sip from
- Jacob had a pre-planned strategy to have his premixed Camelback and a 950ml (32oz) bottle of plain water at first and took a one litre bottle to fill with PH and water during the race. In total, his fluid intake was around ~646ml/hr (~22oz), which is a good volume considering the race had very busy aid stations, which meant that it wasn’t always ideal to stop and fill bottles
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- The Quick Carb Calculator for this race would recommend taking ~30g of carbohydrate 15 minutes prior to the race start. Jacob did eat a bar but fell below the 30g of carb target as he didn’t feel too hungry due to the early race start and the fact he ate a carb-rich breakfast
- The Quick Carb Calculator recommended that Jacob should aim to consume 60-90g of carb per hour for a race of this duration and intensity. Jacob consumed about 58g/hr over his 7 hours and 40 minutes of racing. This is at the lower end of the range so we would recommend he increased his carb intake slightly to push towards 90g/hr to optimise performance
- Jacob did however use a range of solids and liquids for his carb intake. As long as this doesn’t cause any gastrointestinal issues, this is a really good approach as it can help prevent ‘flavour fatigue’ during the race
Conclusions
- Overall, Jacob’s race didn't pan out as he’d hoped owing to a mechanical issue but he carried on to come 32rd overall. He was happy with his hydration and fueling during the race, following a plan which he adapted on the day by listening to his body and to suit the circumstances of the race
- Next time, he may consider taking a gel or a full bar 15 minutes prior to the race to meet the 30g recommended by the Quick Carb Calculator.
- In terms of performance outcomes, it will be most beneficial for Jacob to aim to increase his race carb intake from around 60g/hr closer to 90g/hr
Key info
Jacob Rathe
Male
Sweat sodium concentration
962mg/L
Sweat sodium classification
Moderate
* determined by our Sweat Test
Result
Position
32nd
Overall Time
7:40:49
Event information
Sport
Cycling
Discipline
Gravel
Event
Steamboat Gravel
Location
Colorado, USA
Date
15th August, 2021
Total Distance
231.0km / 143.5mi
Total Elevation
2,865m / 9,400ft
Race conditions
Weather Conditions
Very Hot
Precipitation
No Rain
Min Temp
8°C / 46°F
Max Temp
29°C / 84°F
Avg Temp
25°C / 77°F
Humidity
33%
Athlete feedback
Hydration rating
8/10
GI comfort
10/10
Cramping
No cramping
Jacob's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 443 | 6,080 | 4,950 | 0 | 1,228 |
| Per hour | 58 | 793 | 646 | 0 | |
Data Confidence
1
2
3
4
5
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.