IRONMAN 70.3® Augusta

Jason filled the hydration system on his bike with energy drink mix and four gels, averaging ~88g/h. However, as is often the case, his intake declined during the run. Maintaining a high carbohydrate intake at an intense running pace has been challenging, but he has been actively engaging in gut training during his key training runs to promote adaptations. His efforts appear to be paying off, as he successfully consumed three gels during the half marathon, more than he has previously. There is strong evidence linking increased carbohydrate intake with enhanced performance. With this in mind, Jason should continue to gradually increase his intake to fully leverage these benefits over time.

Jason’s preloading routine could have been optimised by swapping the PH 1000 he had with breakfast for the stronger concentration of PH 1500, which would have maximised the benefits of blood plasma volume expansion. Additionally, instead of drinking 500ml of PH 1500 just 30 minutes before the race, he would have benefited more by having a bottle the night before and then finishing another one ~60-90 minutes before the race, allowing sufficient time for full electrolyte absorption. Although Jason has a low sweat sodium concentration, his sweat rate exceeds 2.5L/h in hot conditions, especially on the run. As a result, he uses a higher relative sodium concentration in his drinks to compensate for significant fluid losses, utilising the water retention properties of sodium to his advantage. On the bike, Jason strategically front-loaded his fluid and sodium intake to minimise the need for consumption during the run. This approach was effective, as he appeared to avoid any significant performance impacts of dehydration. In longer or hotter races, Jason should consider increasing his fluid intake during the run to prevent dehydration-related issues such as cramps, nausea and reduced performance.

As a frequent caffeine user, Jason has a good tolerance for the stimulant and benefits from the ergogenic benefits associated with it. He averaged ~4.8mg/kg of body weight which falls nicely within the recommended range for optimal performance benefits. His caffeine came in the form of frequent caffeinated gels which no doubt had a positive influence on his perceived 9/10 energy ratings across the race.