Jason's headline numbers
Jason's strategy
Fueling
Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.
Jason averaged an impressive ~112g of carb per hour on the bike, showcasing the way consistently gut training can enable an athlete to tolerate more than 90g/h without GI discomfort. As is frequently seen with triathlons, his carb intake decreased after the bike, and the drop off during the run is largely due to the stomach's movement and bouncing, which makes digestion of large amounts of fuel more difficult. Despite this, Jason hit his numbers well, adjusting on the fly after dropping a PF 30 Caffeine Gel. He did notice a decline in his energy levels towards the latter stages of the run, which may have been influenced by his pre-race illness and extended travel from the USA.
Hydration
Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.
Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.
Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.
Whilst Jason’s losses are on the low side, getting his hydration strategy right is still crucial when it’s hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.
Learn moreJason was unable to collect additional fluid from the on-course aid stations as he intended, which meant that he only consumed 200ml of his planned 750ml water intake. This meant he felt extremely thirsty at the end of the ride, worsened by higher-than-expected temperatures during the run. The reduced fluid intake and higher sweat rate in the warm conditions exacerbated his level of dehydration, contributing to excessive thirst at the start of the run. Thankfully, Jason was able to quickly grab and consume his pre-made bottle containing PF Carb & Electrolyte Drink Mix to attenuate any further symptoms of dehydration. Overall, his fluid intake was lower compared to some of his previous races under similar conditions. In hindsight, carrying his own bottle of plain water on the bike might have helped mitigate these issues, but Jason adapted and managed his hydration effectively.
Caffeine
Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.
Given it takes ~45 minutes for caffeine to peak in the bloodstream, the PF 30 Caffeine Gel Jason took before the start of the race would have given him a small energy boost toward the beginning of the bike. He then spaced out his doses across the bike and run, ensuring a steady influx of the stimulant into his bloodstream to consistently maintain his energy levels. Jason's intake sits within the scientific recommendations so he was likely maximising the ergogenic benefits the stimulant has to offer.
How Jason hit his numbers
Here's everything that Jason ate and drank on the day...
Jason's weapons of choice
Final thoughts
PF&HJason's full stats
Data Confidence?
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).