13th
James Phillips' scorecard
ÖTILLÖ Swimrun World Championships
Monday 2nd September, 2019
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
46g
Carb per hour
637mg
Sodium per hour
494ml
Fluid per hour
1,289mg/L
Relative sodium concentration
2.90mg/kg
Caffeine per bodyweight
How James hit those numbers
500ml x PH 1500 (Tablets)
1 x Fist of porridge with milk
2 x Black coffee (~150ml)
1 x White bread roll
1 x Hard boiled egg
2 x Slices of cheese
2 x Slices of ham
1.25L x PH 1500 (Tablets)
8 x PH Electrolyte Capsules
3.2L x Plain water
1 x Small cheese naan
~60g x Dried fruit
1 x Small cinnamon roll
4 x Small chocolate bars
1 x Single Twix bar
6 x Jelly sweets
1 x Energy chew packet (48g carb, 100mg caffeine)
1 x Almond butter and jam pouch
3 x Energy gel (25g carb)
1 x Energy gel (25g carb, 100mg caffeine)
How James' hydration and fueling went...
- James had a solid race at the ÖTILLÖ Swimrun World Championships, despite this being his first race at this distance. As a team, he and Andy finished as the 13th Mens team and 16th overall
- Overall, he rated his satisfaction with the race a 9 out of 10
- To meet his hydration and fuelling needs, James chose to run/swim with a number of energy gels, Electrolyte Capsules and two soft flasks filled with PH 1500 and, at times, just plain water. In addition to this he picked up a lot of food and additional fluids from the on-course aid stations
Hydration
- James consumed ~637mg/hr of sodium and ~494ml/hr of fluid, which equates to a relative sodium concentration of ~1,289mg/L
- This is a bit lower than his sweat sodium concentration (~1,700mg/L) which is important given James has a very high sweat rate and so his net losses were likely to have been high over such a long race. James did experience some mild cramping in his forearm towards the end of the race, which he suspected as being a result of slightly under doing his intake. He might benefit from sticking with electrolyte drinks rather than subbing in quite as many plain water bottles going forwards
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- For a race of this intensity and duration the Quick Carb Calculator would recommend that James consumes between 60 and 90 grams of carbohydrate per hour
- He hit ~46g/hr across the 9-hour event, which falls short of the recommendations but, given the circumstances (i.e. regular long swims), this is somewhat understandable as it was his first experience of racing a long swimrun
- When asked to reflect on the race, James was aware that he probably underfuelled and would choose to carry more fuel with him next time. He rated his energy levels during the event as 6/10
Conclusions
- Given this was James' first swimrun event of this length, he performed remarkably well and did an OK job at meeting his carb, sodium and fluid needs
- He went into the event with a rough plan for his fuelling and hydration and was able to stick to this well enough, whilst adapting to the tough conditions he faced
- James took a lot of learning from the event and knows that, going forward, he needs to focus on upping his carbohydrate intake and perhaps being more consistent with his sodium vs plain fluid intake towards the tail end of events of this duration
Key info
James Phillips
Male
69kg
Sweat sodium concentration
1,650mg/L
Sweat sodium classification
Very High
* determined by our Sweat Test
Result
Position
13th
Overall Time
9:00:04
Bodyweight change
-4.9%
Event information
Sport
Other
Discipline
Swimrun
Event
ÖTILLÖ Swimrun World Championships
Location
Stockholm, Sweden
Date
2nd September, 2019
Swim Distance
10.0km / 6.2mi
Run Distance
65.0km / 40.4mi
Total Distance
75.0km / 46.6mi
Event conditions
Weather Conditions
Hot
Precipitation
No Rain
Min Temp
12°C / 54°F
Max Temp
19°C / 66°F
Avg Temp
18°C / 64°F
Humidity
70%
Athlete feedback
Event Satisfaction
9/10
Hydration rating
6/10
Energy levels
6/10
Fuelled OK but would take more carbohydrate in hindsight
Toilet stops
Yes
GI comfort
8/10
No major issues
Cramping
Twinges but not full-on cramps
James' Thoughts
I felt I drank enough but know that I didn't take enough sodium towards the end of the race. I'd also take more carbs in the future
James' full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 416 | 5,735 | 4,450 | 200 | 1,289 |
| Per hour | 46 | 637 | 494 | 22 | |
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.