IRONMAN 70.3® St George

Jeanni implemented a concise fueling strategy at her first race of the 2024 season, solely using PF Carb & Electrolyte Drink Mix, PF 30 Gels and on-course energy gels. Her carb intake followed the usual drop off from bike to run (~30%) that we see across our middle distance case studies and that we’ve seen from Jeanni in previous years. Overall, her fuel intake was slightly below what we would recommend and what we have seen her achieve at some of her previous races, including in Boulder where she hit over 90g/h. To combat the low energy she felt, Jeanni should continue to push for the top end of the carb recommendations. To do this, she could carry an extra gel or two in case she doesn’t finish both of her 'fuel bottles' on the bike, as she didn't in this race.

Jeanni started to feel some muscle cramps early on the bike and again on the run, at which point she increased her sodium intake using Electrolyte Capsules to try to keep them at bay. With a higher than average sweat sodium concentration, it would be beneficial for her to implement a more proactive sodium and fluid replacement strategy early in the race in an attempt to avoid the onset of muscle cramps and other hydration-related issues. For instance, she could start with a bottle of PH 1500 and sip more frequently to increase overall fluid intake. This will be particularly important during races like this where temperatures are high and she is sweating more to regulate her core temperature.

After starting her race morning with a coffee, Jeanni incorporated a PF 30 Caffeine Gel approximately 40 minutes into the bike and then another soon into the start of the run, timed to coincide with parts of the race when she felt she’d need an energy boost. Although her overall caffeine intake fell in line with the scientific recommendations, it was on the lower end of this range. With less than ideal energy levels throughout and no reported GI discomfort as a result of using caffeine, Jeanni could look to increase her intake slightly by having a PF 30 Caffeine Gel in the last 30 mins before the race to boost her energy levels and give the caffeine time to peak in her bloodstream for the bike. Further, she could try having a larger caffeine dose at one time by using two PF 30 Caffeine Gels back-to-back to see if this improves her energy levels.