4th
Tim Doran's scorecard
Race to the Stones
Saturday 10th July, 2021
Within recommended ranges
Just outside recommended ranges
Significantly outside recommended ranges
65g
Carb per hour
819mg
Sodium per hour
856ml
Fluid per hour
957mg/L
Relative sodium concentration
0mg
Total caffeine
How Tim hit those numbers
500ml x PH 1500 (Tablets)
2 x Peanut butter and nutella sandwich
1 x PF 30 Gel
4.5L x PH 1500 (Drink Mix)
4 x PH Electrolyte Capsule
15 x PF 30 Gel
3.6L x Plain water
How Tim's hydration and fueling went...
- Tim is a ‘veteran’ (age 42) elite runner with a depth of experience over shorter distances but more limited experience of ultras. As such, he hasn’t tended to fuel or hydrate aggressively in the past so this was a first step in doing so and his plan for this race was refined following several conversations with the PH Sports Science team
Hydration
- The relative sodium concentration of what Tim consumed was ~957mg of sodium per litre (made up of a mixture of PH 1500 with water and 4 x Electrolyte Capsules)
- Tim didn’t report experiencing any hydration related issues or cramping during the race, but to get a great handle on his sodium requirements moving forwards it would be good to understand his sweat sodium concentration by conducting a Sweat Test
- Having peed twice in the second half of the race, it’s unlikely Tim was significantly under-hydrating even though his own observation was that he may have been able to drink a little more
Fueling
Quick Carb Calculator Recommendation
30g
carb 30 mins before
60-90g
carb per hour during
- The Quick Carb Calculator would recommend 60-90g of carb per hour and Tim just came into the lower end of that range with an average 65g per hour. His carb intake was higher for the first two-thirds of the race but dropped off in the final third
- Based on this, it might be possible for Tim to fuel more aggressively in the future when tackling similar distances to see if it can improve performance in the latter stages. He acknowledged this in his own post-race debrief and it will be worth seeing if he can tolerate more carb by practicing gut training during some of his longer training runs
Conclusions
- In all it appears Tim executed a very fueling and hydration strategy as part of his continued interest in ultra racing, which yielded an impressive 4th place finish
- Next time, a little more carbohydrate per hour (i.e. 1 gel every 20-25 minutes rather than 30 minutes) would seem to be the major room for improvement in order to increase his intake to closer to 90g per hour
Key info
Tim Doran
Male
Event information
Sport
Running
Discipline
Ultra
Event
Race to the Stones
Location
Avebury, England
Date
10th July, 2021
Total Distance
100.0km / 62.1mi
Total Elevation
1,130m / 3,707ft
Race conditions
Weather Conditions
Mild
Precipitation
Rain
Min Temp
13°C / 55°F
Max Temp
18°C / 64°F
Avg Temp
15°C / 59°F
Humidity
71%
Athlete feedback
Hydration rating
9/10
Tim's full stats
| Carbohydrate (g) | Sodium (mg) | Fluid (ml) | Caffeine (mg) | Relative sodium concentration (mg/L) | |
|---|---|---|---|---|---|
| Overall | |||||
| Total intake | 615 | 7,750 | 8,100 | 0 | 957 |
| Per hour | 65 | 819 | 856 | 0 | |
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).